 Hello everyone, this is Dr. Michael Greger coming to you live from my treadmill For my monthly Q&A session just did a Just did a YouTube but not YouTube Facebook live And now doing this for those who are familiar 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 and then I can follow the most interesting most grand-bytes most practical findings the new video is not because I upload every day To my non-profit site nutrition facts org Everything on the website is free. There are no ads no commercial sponsorships strictly non-commercial no corporate sponsorships Everything's free no ads I Just put up as a public service as a labor of love as a tribute to my grandmother's right I do everything that I do let us get to these questions and so I can answer them up for you They are flowing in all right so I'm going to go to the top and Hopefully they won't flow too fast Richard ass if a smoothie contains buried beans and greens Wow That's how I'm do you're making me hungry. Is it okay to blend oats into the smooth here? It's better to stir them in after blending so they're not ground into flour It would be kind of weird. How would you drink a smoothie with raw? Are you spinging like? Cooked oatmeal. I Mean you could you could pour your smoothie onto oatmeal I think what Richard is talking about is a video. I did talking about how even How there's a tear even healthier than a whole grain so obviously we want to stay away from refined grains We want to stick to whole grains, but there are whole grain flour products and then intact whole grains and so ideally Instead of just using You know whole grain products. We should use intact whole grain products So for example, you know oatmeal and Keemots et cetera as opposed to something like whole wheat spaghetti or a whole grain bread I'm where the grains are powdered and the reason not only because of the glycemic response, but Then we so thoroughly Digest those foods when it's powdered like that That we leave none for our gut bacteria We are essentially starving on microbial cells. So they did a study where they compared eating I Will turn that ringer off. Sorry about that. I've had interviews all day long So there's a study that looked at for example eating chickpeas versus eating hummus eating You know tahini versus sesame seeds things like that and they found that indeed There was a greater stool weight meaning a greater growth of bacteria of a good gut bacteria When you eat the exact same foods but in unblended form because then some of those pieces make it down and can feed our Good bacteria which starts so? intact grains are good, but doesn't have to be at every meal necessarily You can blend your oats up or just eat them You'd think you'd enjoy them more if you just took some steel cut oats and added some berries and nuts and seeds and cinnamon Also, it's wonderful things on top So that'd be my recommendation and then you can have a smoothie next to it with your all the other wonderful stuff. Anyway, all right Richard asks another question. Say wait a second two in a row. Well, hey, he got here first and next time you get here first You can ask multiple questions. Oh Oh, so the question from Richard is Oh for my optimum nutrition recommendations, are there Target quantities for smaller children and indeed. Yes, there are different recommendations for v12 D etc The there's a good list at the website by Jack Norris called vegan health org and so as a has a Basically a chart says that this many kilograms at this age you take this amount for whatever so although there was a new study Just came out suggesting that Children I believe 8 through 14. These were in Pittsburgh needed Yeah, 2000 international units a day during the winter months. I think was from October through April to get their vitamin D levels To good and so 2000 my international units That's what I encourage people to everyone the adults to take so it may be for kids over eight that 2000 would apply all the way down to that age bill as dr. Graham Bill says dr. Greger for Surgeon General make eating plants cool again Sounds good to me. Mrs. L So asks if I have any advice for people with thyroid issues. Oh specifically don't have a thyroid What and your thank you you're welcome for your for the work? So yeah, I mean well thyroid issues, I mean if you don't have a thyroid they need to take a thyroid hormone replacement therapy something like thyroxin There's not much more one can say about that if one however But for people who still have a thyroid which is either underactive or overactive The advantage to data now coming out larger study of plant based you just suggest that those Who eat healthy are more likely to be used thyroid meaning healthy have a healthy thyroid levels less hyperthyroidism for example There's actually new data on actually treating lowering one's thyroxin dose I've some for someone with hypothyroidism Through a dietary intervention. What's funny? I was on Facebook An hour ago half an hour ago, and I couldn't remember which of the topics I'd run across that You know what I do is I go through I have an army of volunteers retrieving articles for me So I send them list I want these thousand articles They bring them back to me and so I can just read the abstracts and forget which of the topics that was helping but Stay tuned and I will and And in the daily videos and blogs I will eventually get around to that one. And so if you're subscribed you get an email about it Bill again is back saying questions and actually an efficacy from ground spices So I say I should get our antioxidants from real foods and to avoid supplements Well ground spices are real foods when I say real foods I mean whole food plant-based a ground spice is a whole food Ground up, but it's there. I mean, you know like look even instant oatmeal. That's a whole food I mean they grind it really small so cooks quickly, but it's still a whole food now We still cut out to be better to feed your gut microbe sure But and are I mean, but I know ground spice is good Yes, you can take them in a capsule or something if you wanted to because you're so potent You can just take small amounts of them like a quarter teaspoon of turmeric every day But no reason you can't just sprinkle that turmeric onto your food Bill again asked we had some amla and ground cloves to morning smoothie Disgusting, but very healthy should we consider them real foods or bad supplements? No, that's real foods Amla is just a fruit that's dried cloves. I don't know what botanically that is, but it's It's a healthy morning as well. In fact the most potent source of Antioxidants right clothes All right, Jen G asks that It's been her experience the endometriosis and fibrocystic breast symptoms switched off by a plant-based diet and on by an animal-based diet I have some videos on fibrocystic breast disease Do I have endometriosis? I know I have either they're coming or they're already on the site. I get mixed up often But just type in endometriosis and pop right up. I have a bunch of videos coming up regardless I mean, I already have some fibrocystic breast disease and so What you're describing would make sense given from what we know from the science Intra Limpidus asks how much calcium do you recommend? Adolescents get every day No 600 milligrams should do it Um And of course that's from whole foods right like low octalate dark green leafies That's the best source of calcium because of all the wonderful things that come with it Um, what uh gen g is back asking is that what's her little icon flowers pretty I thought was pumpkins for a second Um, what do I make of the claim that the b12 and algae diminishes by the level b12 in the blood? Um, uh, that's only if you don't have a source of b12 So there's uh, there are b12 analogs in certain seaweeds sea vegetables That are unusable by the body and in fact If you are critically low on b12, you can actually interfere and actually kind of Kind of clogged up some of our b12 receptors But that's only a problem for people not getting b12. So as long as you're getting b12 So I recommend 2,500 milligrams once a week. It's a chemical bomb. I get all the b12 You need then you need not worry about consuming animal. Excuse me, not animal b12 analogs Okay Jen g also asked What is it in animal bioparks specifically that cause the lactic acid type sensation? a swinish and sluggishness in the muscles Uh, I don't know of anything that would cause like instant swinish and sluggishness in one's muscles um Whatever if you eat something and it causes that stop eating whatever it is regardless of what it is. All right hike vegan asks Uh Understands the folic acid something to be avoided meaning synthetic folic acid pills But uh, and it's found in many brands and nutrition use is worth to get Towards as a brand without um folic acid. So if you eat lots of nutritional use, so I give it the daily thing um, then yeah, um taking uh As long as you're getting enough food fully I mean you need lots of beans lots of greens every day um, then uh, then yeah getting a non folic acid supplemented source of uh, uh, nutrition used to be great If you're not taking a b12 supplement though, you want to make sure it is b12 fortified nutrition use if that is your only source mrs. L asks Do I have advice for oh this is this is mrs. L without a thyroid? Do I have any advice for um people without a thyroid regarding b12 d selenium iodine iron? Well, I guess I I mean the only thing it would really matter is um I guess you throw your iodine requirements off because the principle Reason we need iodine is to create thyroid hormones, but you're actually taking thyroid hormones Um because you don't have a thyroid and so presumably you would not have the same requirements Barb Hanley asks does nutrition use turn folic acid into folate? No um No So, uh, whatever manufacturer told you that is lying to you Um hike as so i make a three supplements for micro algae free from bpa b excuse me bm a a a neurotoxin associated with all um al s new garrick's disease. Yes Um, uh, bm a a is made by blue green algae um, and so that's why I need um, it'd be ideal to stay away from blue green algae supplements So stay away from seafood stay away from spirulina Which we contaminate with blue green algae, but chlorella is okay because it's a green algae not a blue green algae and the Dha is from golden algae completely different and so don't have to worry about bm a a myriam Asks what is the best whole food plant-based advice for women getting off the pill and looking to avoid weight gain and acne The best advice is to eat healthy Um, and so eat a whole food plant-based diet. What else do you need? Um, and that should take care of both the weight gain and the acne um, nicole Newington asks I mentioned in the book that I don't recommend kambucha. Why? Um, big guy just type in kambucha kambucha into nutrition facts.org and see there's a uh case report of lactic acidosis Um, resulting in a coma from kambucha consumption Um, and so I prefer my foods not to kill me or not even give me the risk of dying Um, and so that's why so it's extremely rare. But why take the risk? Um, unless there's something you can't get otherwise Um, and the other fermented foods the problem is the salt so the reason sauerkraut Um, kimchi other things highly salted the salt isn't good for you It's not that the cabbage isn't good for you or the lactic acid bacteria are in good for you um But if you really really love sauerkraut then fine take sauerkraut put it in a colander Um, rinse it under running water and get rid of at least some of that salt I mean you still have that nice tangy flavor But they'll dramatically decrease the salt content and sodium is not good for us We should really try to stay under 15 million 1500 milligrams a day. Which is the american heart association recommendation Mary margaret salters asks Um, she enjoyed my video on advanced glycation end products and polycystic ovary syndrome Do I have any other recommendations for p costa? Yes um In fact, I think in this new volume. So I just released volume 35 Um, and these are the videos that will be coming up on nutrition facts. I think I have a whole video on p cost um, so Stay tuned. It's popping right up Richard asks is folic acid found somebody really likes folic acid questions Folk acid found nutrition is something we started. Oh, yeah, we already did that. Okay Renata Sorry if I pronounced your name wrong mega six to three disbalance Um in spite of a hopeful plan based on 20 20 grams of plexi daily Are you eating too many mixed nuts? Um, well, you could I mean if uh, if that was the if you're in a most uh, people get a mega six is from junky oils concealed oil Corn oil safflower oil sunflower oil And junk food that contain those oils because they're cheap. Um, but if you're not eating oils um Well, first of all, I wouldn't worry about your ratio and you're getting your flax seeds But if for some reason you wanted to change your ratio You could choose nuts that are higher mega three versus mega six is like one that's won't say healthy anyway But it's not something I would worry about if you are eating a whole food plant-based diet synthia RN nurse synthia ass Is there a plant source for effectively healing a leaky gut? Whereas bovine Colostrum The only food that heals is commonality. Why would the uh, why would Colostrum from a bovine help human gut leakiness I would be surprised if that were the case, but I've not done research into bovine colostrum. So, uh, we'd have to look that up um gut leakiness The best way to heal gut leakiness is to keep your gut microbes happy your gut microbiome Is uh, one of the roles is to maintain that nice barrier function um in your epithelial lining of your gut and so keep our Gut flora happy. How do you do that? Do you take probiotics? No, you take pre-biotics and when I say take I mean eat Legumes being split be sick bees and lentils whole grains first is a fiber whole plant foods Which have resistant starch and fiber the two things that your good gut bacteria eat And so they will grow and multiply and maintain your barrier function Renata is back asking even uh, some fancy Okay, same question. Okay, moving on to beef helps Have been eating all fruit plant based diet for one half year still have high triglycerides um and uh wondering if uh He or she is eating too many whole fruits The answer is no so the studies where you give people whole fruits and triglycerides. I should go down Now if too much fruit juice would do it and if you If you have high triglycerides, I would encourage moving to attack grains away from Even whole grain flour products Like bread And that should bring your triglycerides down What would I recommend and also, you know, no added sugars, etc. Okay Mrs. L is back and asked what would I recommend? Oh for vegan with high cholesterol because they have low thyroid hormones You treat the cause and get your thyroid hormones fixed either by Um, you know, uh presumably in your case without the thyroid. I'm taking an adequate source adequate level of thyroxin hormone replacement therapies Victoria asked do I know if there's a natural way to avoid getting loose skin when losing a lot of weight Or to tighten it after a significant weight loss? No, the only way is to not gain that weight in the first place um, otherwise, um, there's surgical approaches Or you just don't worry about it and be happy that you've lost all that weight All right, victoria Asked another question heard that. Oh, um, oh, yeah, that's awesome. Oh, yeah So she's saying that I am going to be on an upcoming show a tv show from the creator of the biggest luthazur jd roth absolutely um, and I'm very excited about that. It should be out this year Uh, I think I'm gonna be a couple episodes. Okay thomas Or says, um thomas has a bad upset stomach Probably from some over-the-counter cold medication It's a good whole food plant based treatment for an upset stomach slash diarrhea Those are kind of two separate things if you look for dyspepsia dy sp e p s i a Um, that is the kind of medical term for upset stomach Um into nutrition facts. It'll pop right up. I think the dyspepsia video that most recently was On carbonated water. So drinking like club soda or something for dyspepsia. Don't quote me. Check it out on the site and make sure Um, listen to the videos don't necessarily listen to me live Because there's just with how many videos I must have one two thousand videos Um, and uh, sometimes I can get things mixed up Particularly under an avalanche of all the new studies that are coming out So I don't want to mix things up always go to the site because that is something that's fact checked Um extensibly. Okay, Sylvia Spelled differently than I'm used to Um says she he or she it looks like she from picture Um, is that been a vegan for a year and a half with abthus ulcers? Um, but there's better now, but what more could you do? So after social social is a little a cold sorry to see the inside of your lip um Do I have uh look up abthus on uh nutrition facts dot org I don't know if I have any videos on that Check it out. Uh, let me know if I don't then type in abthus And uh dyad into bub med dot gov and see if anything pops up and if it does and if there's paywall Let me know I'll get the article for you if something good. I'll do a video about it Super bruba Asks our vegan protein powders derived from peat protein unhealthy They're unhealthy. Well, some foods aren't unhealthy or healthy. They are healthier or unhealthier And so is peat protein healthy compared to what compared to peas? No way. Eat your peas, right? I mean they say peat protein They don't mean like green garden peas or talking about like yellow split peas Yellow split peas as opposed to a peat protein powder because then in addition to getting the protein You get all the other wonderful nutrients found the whole being you're not just getting isolated peat protein Um, again whole food plant-based. Um a peat protein isolate is not a whole food robert um Says He loves how life is so simple exercise. Any healthy two simple things we shall be doing anyways. Yep I couldn't agree more steve So not really a question yourself statement steve asks does the antioxidant level in green tea fall with repude with repeated brewing in the same leaves absolutely Um, but uh, it doesn't go to zero so you can keep re brewing over and over again And you'll get less and less but is better than nothing. It's better than just drinking water um, uh, all right A steve re asks would I recommend more? Uh Is uh, uh, capitalized m or e I don't know if that's an acronym for something um Oh, uh, he or she is saying they get plant-based and lifestyle health advice from a dietitian nurse practitioner or a Physician are you asking who to get it from? Um, uh, you would get it from someone who knows the most um Both dietitians and p p a's and physicians would typically know very little about Healthy diets surprising Um, especially since dietitians, that's all they do is study nutrition. But unfortunately um, they're being taught And funded in many ways by the very food companies that are trying to confuse the public rather than educate the public There was just a story today of I guess the new head of the I have looked at the story new hand of amd the uh, academy nutrition dietetics and some ties to the soda industry That so does not surprise me Super blessed says um, he or she would like to know what Things really causes melasma And more importantly how to get rid of it Not on What is mel- okay, that's all right. I'm going to What the heck is melasma? Maybe it's not melasma melasma melasma, it's a common skin problem called brown to gray brown patches on the face um Oh, oh, oh class my face again. Um, yeah, I that's a good question. I do not know I've never run across that my research again If you do a PubMed search for it and any dietary studies come up. Let me know. I'll do a video about it. Absolutely. Sorry I can't be more helpful Um, uh, you know, we just don't get enough good dermatology in medical school. That's one of that's one of the things Let's actually do a dermatology rotation, which I didn't Um, uh, you just don't run across a lot of these things Um, Serrano asked do I know of any specific foods that can lower bilirubin levels? um bilirubin levels, um so There certainly are, you know, I talked some videos about um, bile acid sequestration which like cooked beets versus raw beets and things I don't know if that would actually lower bilirubin levels again something I would have to look up If you find a study yourself pass it along and I will look at it Marie asks is ingesting a slowly cell mental iron in the supplement as safe as ingesting non-human iron implants No supplement is as safe as just eating it where From its produce isle source Of course me the acceptance exceptions being vitamin b12 is not made by plants Not made by either made by little microbes and blank of the earth I'm best gotten from a supplement form Vitamin d not really a vitamin at all. So I mean, it's made by your skin It's a hormone made by your skin when you're exposed to sun But everything else always you get it from the food So eat iron rich foods eat beans and eat vitamin c rich foods with your iron rich foods To boost the absorption of the plant-based iron unless of course you're a man or You are post-metaposal woman where the you are you don't want to suffer from iron overload You want to go out of your way to increase your iron? Unless you are deficient for some reason if you are deficient you gotta find out wait a second. Why are you deficient? Maybe you're losing iron. And so you may want to see a gi doc To make sure you're not bleeding in your gastrointestinal tract, which can be a sign of disease Um, uh, my blue heaven ass is amla powder, which is dried Indian gooseberries ordered off the internet safe Um, well, I can tell you that all the studies have been done on Ayurvedic supplements Which include amla have found no heavy metal contamination of amla They have however found heavy metal contamination of some trifola supplements, which is a combination of amla with two other plants Um, and but it seems like if they're just doing a one ingredient thing rather than a mix that they don't add Heavy metals. That's how heavy metals end up in Ayurvedic supplements. They actually add mercury and lead um, which is just Crazy, um, but they don't seem to do that with amla or at least that hasn't been ever tested positive for those heavy metals And so, um, it should be safe Um Steph asks How to lower test stop high testosterone levels in females? Um, so for example a p cost is associated with higher, um, kind of male hormone levels Would a liver cleanse help? Um, uh, your liver cleanses all the time. That's what livers do. You don't need to clean your liver You just need to eat healthy. Um, there are um, so if you look at my p cost videos There are some things, uh, like experiment tea, etc. That can lower testosterone levels Um, and so just type in p cost and testosterone Integrogen facts and you get all those videos with more on the way And That's a good question Shane about intermittent fasting, but unfortunately it's 1 30. I have got to go I've got interviews packed till nine o'clock tonight from nine to nine 12 hours. And so I've got to run and uh But thank you everybody until next month where I'll do facebook lives and youtube lives and answer all your questions Thanks so much. Have a wonderful wonderful month