 All right, let's see if this thing is working welcome everyone I'm coming to you live From my treadmill as you can see but I got a green screen behind me, so I can't go back too far, but Otherwise the whole thing will come crashing down on me, but But I'm excited to answer your questions for those of you unfamiliar with my work every year I read through every issue of every English language nutrition journal the world so busy folks like you Don't have to I think about the most interest the most ground-breaking the most practical finds and new videos on our office upload every day To my non-profit site nutrition facts dot org everything on the website is Free there are no ads no corporate sponsorships strictly non-commercial Not saying anything just put it up as a public service as a labor of love as a tribute To my grandmother was how it all started for me new videos in our office uploaded every day Least an evidence-based nutrition check it out nutrition facts dot org. Let's get to your questions All right, gonna start on top. It only seems to show me about 20 or so Both which kind of rolls up, but I will just go down the list All right. I hope Mama do list key says hopes that I post this Q&A. I think it goes up automatically on the YouTube channel So if you missed this Well, obviously you're not missing it if you're watching it now, but I think you'll be able to watch it later What about intermittent fasting and longevity? That is a fascinating fantastic question There I wanted to do videos on fasting both intermittent fasting and long-term water only fasting But I was really disappointed that there was some little literature out there. That was a few years ago There wasn't Until now indeed there are hundreds of studies now a water only fasting intermittent fasting like every other day eating or Pronging ones You know delaying one's breakfast or having an early suppers you can get like 18 hours in a day without eating With this understanding that you know, we evolved You know, not eating all the time maybe has some negative metabolic consequences now. There's actually data now There's research has looked into this so I've got a Folder just just bubbling over with articles and looking forward to delving in doing a whole series of videos on not only water Only fasting intermittent fasting and I will let you know What I find I don't even know myself, but I'm so excited to see that they're piling up We have a team of volunteers that downloads and categorizes about 2,000 articles a week And the intermittent fasting folder is getting bigger and bigger Hello Paulina any updates on the subject of acne? The So I've got a bunch of videos on acne mostly talking about tour signaling the loosing particularly in dairy products and high glycemic foods That combination leading to the acne epidemic. There's actually populations that don't get acne in adolescence Whereas in the Western world nearly a hundred percent But teens do and it has to do with our diet Beyond what's already on the website. I do have I do go through How I typically do my videos as I go through all the topics alphabetically, so I'm going to so I finished I'm now going through my 2016 2017 batch of articles and we'll start acne being high in the alphabet I will start churning out new acne videos soon. So stay tuned. Make sure you're subscribed So you can hear So you won't miss it All right, big fan of my ball that's sweet Greetings from Mexico Buenos noches Paul as Paul HS which form is preferable methyl cobalt man or cyano cobalt man, and does it make a difference? Yes, it does I encourage people to choose cyano cobalt man not methyl cobalt man and The reason is so I include 2500 micrograms of cyano cobalt man's all you need I'm probably the easiest cheapest way to get a regular liable source of vitamin B12 The reason I don't encourage methyl cobalt man is it's unstable the reason they use cyano cobalt man's more shelf-stable medical ball man is not very shelf-stable and so you have to take first of all I have to take huge doses comparatively so a thousand a day not twenty five hundred a week and There have not been sufficient study the studies that have been done on reversing B12 deficiency Through oral supplementation is I have almost exclusively been done on cyano cobalt man So we know it works. Where's there's only one study that took vegans and that would who are B12 deficiency? I mean tried to reverse their B12 deficiency my and there's only one study just had a few people in it and and In one of the people didn't even work at all like they gave him A thousand a day of medical ball man, and it did not reverse our B12 deficiency. And so that's pretty scary So I encourage everyone cyano cobalt man. Yes, there's a daily dose, but I encourage people probably easiest way to have a hundred micrograms once a week cuz five bucks a year you'll be all Set and indeed. Yes. I know is cheaper Thank you the Clyde 1993 what about Cindy Cindy says I've said on YouTube videos that avocados are not good for us But wait a second my book recommends them what what do I have to say for myself? What I have to say for myself is this is the field of nutrition, which is just rapidly evolving exciting field There are about a hundred thousand articles on nutrition Published every year And so the science changes. I mean many of the fundamental of Healthy eating haven't changed for decades. I mean, there's a really a global consensus in scientific literature of in general what diet He put certain foods flop around coffees one example That we're evidence tips one way or the other and avocados are another one So basically there was just a dearth of information about avocados except these in vitro studies and in vitro studies show that In a Petri dish outside of the human body human cells when exposed to persin Which is as pesticide made by the avocado tree to protect itself and found the avocado fruit Did all sorts of really negative things DNA damage chromosomal damage in vitro? But as I say in the video look even people that love Avocados don't inject guacamole into their bloodstream right on they eat it And so what happens it has to go through stomach acids. It has to be absorbed in the intestine We don't even know if this person stuff is absorbed that's make it through the liver Which is like the gatekeeper of the body And detoxifies things most things that are toxic to the body And so only then would actually make it to ourselves and cause potential damage But look we didn't know any of that hadn't been studied on people So I said, you know, we may want to moderate our intake of avocados till we know more until we knew more and indeed There was a study done Jamaica, so we'd be concerned about cancer risk But a study done done Jamaica found that men who ate more avocados actually had a lower prostate cancer risk And so that's why so avocados have been Have been exonerated And so now probably the worst thing about avocados now are the deep fried chips people will dip in them But if you're actually if you're using avocados in healthy ways like putting it on your salad to boost your absorption The fat soluble phytonutrients, carotenoid phytonutrients in that salad that's a wonderful thing to do So That's why it's in book because the book was written recently and those old videos are still around but in that that's why If you view the videos on the site on nutrition facts that are rather than YouTube I have a little doc note section where I Talk about kind of put that video in context and it'll say if you go to the avocado video nutrition facts It says ah, but don't worry. It's been exonerated. Etc. All right next on the list I'm a tip for cooking beans from gen tango Why have to soaking then remove a white foam? Oh Hello, Argentina Thank you for the tip I Actually don't soak at all. I use a pressure cooker and but For those that soak overnight you can try that tip Okay, seabird sailing excursions asks does diet affect platelet count So this person is worried that they have a platelet count of 171 Which is kind of borderline? Low and saying look all my other lab results look perfect You have to understand that this is just based on a normogram. So that that kind of normal by is 180 to 4 whatever It's just kind of a know a curve a bell curve And so being right on one side of the other isn't necessarily saying anything And I would not be worried about a platelet count of 171 if your plate count kept dropping and actually got really low Then we'd be concerned that you have some kind of Something wrong with your spleen or something where you're chewing up too many platelets or something But I would not worry about that marginally low laboratory test and Let's go on have I tried purslane Gandhi's favorite food after urine, you know, he drank his own urine So just because Gandhi did it Doesn't necessarily mean it's a good thing. It's really kind of mean to his wife, too If you read his autobiography my experiments with truth Have I try absolutely I've tried purslane effect. I have a video about purslane. I have purslane growing in my Garden right next door right here Actually grow the stuff even though it kind of builds up in the in the in your sidewalk cracks at a sidewalk near you It is One of the most common plants on the planet super healthy and delicious as this nice lemon tank to it grows like a weed Because it is a weed I guess It's delicious as fan you can actually buy it in some countries like a produce But I just grow it because I can't find it anywhere. I love it. It's high. It's relatively high to make a threes Packs with all sorts of goodies seem to have some medicinal properties as I described in the video And we'll do more videos about purslane even though It's hard to find and typically I don't do videos about things that aren't kind of practical But look you can grow the stuff and or you could forage it away from the Way from roads so it doesn't have lead contamination from the time we had leaded gas Or the the polycyclic aromatic hydrocarbons from diesel exhaust so don't pick veggies next to a highway But if you can find some nice some some pure purslane Eat it. It's delicious Even if it wasn't healthy. I need it because it's so delicious All right, unless it was really unhealthy. Okay, next Frank says how does everyone get Frank Frank double Frank Frank? Squared asks how does everyone get adequate omega-3s? They have to eat it so omega-3 fatty acids are essential fatty acids meaning our body can't make them we have to take them into our diet and so among the healthiest sources of omega-3s are Flaxseeds, that's one of the reasons I recommend ground a tablespoon of ground flaxseeds every day to get your omega-3s and but also chia seeds and hemp seeds and walnuts and Dark green leafy vegetables have a lot of omega-3s But they're so little fat that no matter what percentage of omega-3s you have to eat like a wheel bow or worth of greens to get your omega-3s But but I have lots of videos on how much you need and how to get them and all the details thereof Alright What a Jan tango S is a tablespoon of organic extra virgin super duper duper virgin olive oil On my daily nutrition plan. No, it's not why? Because it is a yellow light food And so I have a traffic light system of kind of green light foods, which we should center our diet around To the maximum extent possible a yellow light foods, which we should minimize and then green light foods, which ideally we should avoid extra virgin olive oils a yellow light food all other vegetable oils are Are red light foods are ultra processed foods actually But both of which I would minimize from one's diet All right, and Joshua Pritikin says, you know oil is processed Why not have the whole foods instead of walnut oil eat walnuts instead of all boy eat olives only problem sodium content So you got a so olives whole food, right? So it should be green light. No, it's it's yellow light because on the brining process Adds a lot of sodium. We want to keep ideally our sodium intake under 1500 milligrams a day According to the American Heart Association and the best available science All right in order to get all the mega threes is enough to eat flaxseeds everyday. Oh, or do I recommend supplementation? So um, so In flaxseeds has alphalonomic acid al a short chain of mega threes Which your body can then elongate into the long chain of mega threes DHA and EPA which is important for brain health And some other functions. The question is can we Can we elongate enough for optimal health? So I talk about well, what about if you're have to create a brain in your uterus For pregnant breastfeeding women or women even considering pregnancy Should they supplement with long chain of mega threes directly into their diet EPA DHA? and particularly as you grow older I'm particularly older men may lose the ability to do that conversion Um, so and may be a good idea to take long chain of mega threes for everyone I've got videos on each of those topics Um and end up saying it might be a good idea to take 250 milligrams Um between 200 and 250 milligrams of a pre-formed pollutant free source of DHA In one's diet. What do I mean by pollutant source? So that's algae based or yeast based but not harvested from The ocean like fish oil because of the the pollutants that are built up in the aquatic food chain And that's in addition to getting your flax because flax has lots of things other than mega threes Like lignans the world's leading source of lignans a lot of boron good for bone health all sorts of good stuff. All right Okay More if I wanted to get a mega threes is flax better than chia flax is indeed better than chia. Why? Um, uh, chia may actually have a little bit more. There's so there's lots of wonderful things in both side the fiber in both omega threes and both the lignans these anti Cancer compounds and there are just extraordinary Studies on lignans in terms of breast cancer survival all sorts of wonderful things Check out just type in lignan lig na and into nutrition facts You will be amazed and you will want to run out and get flax seeds Um, I I love chia seeds just because I like the texture and so I use chia seeds, but um Uh flax seeds are healthier So that's only after I get my flax for the day All right. Um, yes indeed we have right now in our very midst Joshua predican grandson of nathan predican. What relevance does that have nathan predican? Healed my grandmother in fact my grandmother francis greger was actually featured in predican's biography the man who healed america's heart Um, because he she was one of his early success stories Uh, the remarkable remarkable recovery from terminal heart disease is what led me on the path to not only become a doctor But practices the kind of medicine I practice today lifestyle medicine using diet and exercise to not just prevent and treat disease but Reverse disease as well all right Evidently youtube video about how flax seeds can drop testosterone I haven't seen the study show that if you come across. Let's just study. Please send it to me and I'll do a video about it Okay next uh That's um Bev asked love the book But what about all the people around the world who can't afford to access specialty items? Like amla powder um Well, you know, I mean the healthy. I mean the healthiest foods Are among the cheapest foods like like yeah, what's cheaper than dried beans for example? um, and someone doesn't have to get fancy specialty foods into one's life um and uh the few things that like term rec wrote or amla powder You know dirt cheap I have a video actually about amla powder and talk about how many pennies per year worth of It's something absolutely crazy Um, uh, just to because look it's a whole food. I mean it's not there's no patent Right. I mean it's just ground up spice. Um, and since you can't patent it Can't charge a lot of money for it. And so, um It should not be it should not prevent people from eating healthy. In fact the among the unhealthiest foods Are the most expensive as well Um, uh mark asks is nutritional yeast an animal protein? No yeast are in a whole nother kingdom actually their fungi their unicellular Um, like basically one celled mushrooms if you may Um, and they don't uh, they are not animal protein um It's like mushroom protein essentially Um, okay Yes, mushroom family. You got it. Josh. Will you beat me to it? Pumpkin seeds flag blah blah blah. Oh, okay. Someone suggests that once you eat a variety of things for hair regrowth I haven't seen any studies on that Hello. Hello lots of hello's from everybody Hello indeed Is there a way to bind IGF one in vivo? First of all, what is IGF one incident like growth factor one? Is a cancer-promoting growth hormone involved in the acquisition and progress progression of malignant human tumors? Like prostate cancer like breast cancer. Um, the question is is a way to bind up any excess IGF one in the system Um to decrease our cancer growth rates And the answer is absolutely there's something called IGF binding protein our liver Actually, it's one of our bodies our ways one way is our body protects itself from cancer protects itself from excessive growth um So sure and as little as two weeks go on a plant-based diet your levels of IGF one your body drop because IGF one um is created in your body from the um, uh from eating uh animal protein uh meat egg white dairy protein causes your liver to produce more IGF one um And uh, so when you cut down an animal protein within two weeks your IGF one levels drop But wait a second. What about all the IGF one you have circling your system from the bacon eggs? You had three weeks ago Well, your liver releases the snatch squad of bind proteins to type any excess IGF one pull it out of the system And your protective levels of IGF one binding protein go up within weeks and benefits kitchen to crew Um, the longer you eat healthy and that was done by actually the pritikin research group Um, just uh as a note and I've got videos on that as well All right Um, oh time to get nutritional yeast covered popcorn. You know it I will join you in that in fact. I haven't even supper yet, but in nine minutes. I will binge eating What are my thoughts not a good idea? Okay, um David asks. Oh with a bunch of butter. No, that's um Not put butter on our nutritional yeast popcorn Oh, uh, my the my thing just Jumped my chat box. So I'm gonna have to scroll back up to the top. Sorry if I missed anybody's Um, oh a question about microwaves Um, are microwaves bad for you? They are if you drop them on your foot But my microwaving is actually a very gentle way in terms of a nutrient preserving way to Cook veggies and I've got a video about that of course Some vegetables actually get more nutritious because it's not what you eat. It's what you absorb when you cook them But it depends on how you cook them Sometimes even some for some vegetables even boiling makes them healthier makes them more nutrients absorbed your bloodstream once you eat them Um and other foods are actually very sensitive like bell peppers You really ideally bell peppers should be raw because no matter how you cook them They lose a lot of their nutrition and you pay good money for them or you dug in the In the soil for them All right, I'm gonna keep scrolling back up Uh, where am I? Um, wow, there are lots of wonderful. Maybe I should just jump in somewhere. I wanted to Go in where I left off there Um Oh, wow. All right. Oh, here we go. I think I think I'm back I'm back on the list because I don't want to okay So I covered the microwaves are bad thing. How much protein do we need for muscle growth? We only need 0.8 grams per healthy kilogram of body weight. Um get all the protein we need Um, how long does it take to lower blood pressure on a plant-based diet? That is an excellent question In fact, it could be a life-saving question people underestimate the power of plans to dramatically lower high blood pressure So if you are on blood pressure pills You need to do this along with your physician You can't just start eating healthier because your blood pressure can drop too low Because literally within days. So I talk about that mcdougal study seven day trial My remarkable drops in blood pressure and that's over after the vast majority had to stop or Dramatically reduce their blood pressure medications They had to because if you treat the cause you cure your blood pressure You can't have normal blood pressure and be on blood pressure pills. You drop your blood pressure too low You can pass out get dizzy. You hit your head And so if you're on blood pressure lowering medications or blood sugar lowering medications You need to make healthy dietary changes with your doctor's supervision because your doctor has to start taking these drugs down Start weaning down the dose dropping your insulin levels as your body works better and better As you treat the cause as the insulin resistance go down They should be able to pull you off your insulin get you off the oral hyperglycine is get you off with blood pressure medications Get you off your cholesterol lowering medications and but Because you it can be dangerous to be on all these medications if your If you normalize your blood sugar or blood pressure because it can drop too low What about Himalayan salt? What about pink salt? What about organic salt? What about any kind of sea salt great? It's salt is salt is salt is salt We need to reduce our sodium intake. I've got a bunch of videos if anyone thinks so wait a second Isn't it isn't there like two sides? Isn't there like some people say it's good some people say it's not good That is because there's a very powerful process food industry that is trying To use salt to sell their products as a flavor enhancer because their food is such And and they have people that are paid to to twist the science Um, there's a very powerful industry and I actually have videos about the industry influence Corrupting the science in this area. Um, I went into the sodium question. Not sure I mean, you know when I went through the hundreds of studies And came out really quite convinced that the overwhelming balance of evidence suggests We need to drop our sodium intake at least under 2,300 milligrams a day And which is what the the the dietary guidelines suggest it even better american art associations 1500 milligrams a day and to do that One would have to be remarkably healthy in fact the only dietary group That actually achieves that sodium goal are people eating strictly plant-based So, uh whole food plant-based they're not eating processed foods and they're not adding salt in the kitchen or the dining room Then you can actually reach the sodium goals. Otherwise, um, it'd be difficult to get there. So no Himalayan salt Or any other kind of salt if you are going to use salt use iodized salt at least you get some source of iodine But ideally no salt added at all. Why am I always on a treadmill? That's one of my daily dozen exercise encourage people To get 90 minutes of exercise every single day because that's what the science shows is best Why not more than 90 minutes because there haven't been enough people? um That actually do that to get into studies to study that so all we have The studies just go up to 90 minutes a day, but they show it's better in 60 minutes a day um, and so I walk 17 miles a day because I'm I work all day and I'm work on the treadmill desk And uh, so uh, why do I do it? Um, I do it to get exercise. So my endothelium is happy And uh, so I can kind of multitask it a bunch of things done What's my opinion of maca? um There I have uh, this question has come up Um, intermittently and so I keep looking and there just is no good science. There's only preclinical work So preclinical science is like test tube studies or laboratory animal studies But I haven't found any clinical studies if you find one though, let me know and I'll do a video about it I'd love to I know that's a question that comes up a lot, but if there's no science That's why there's no videos um Uh, though, uh, there's a question who my favorite youtubers Sadly, I like people ask me about pop culture people ask me about like what's my favorite movies or I I my head I'm stuck in the library and know very little about what's going on the world apologize for that So I don't know what's books are being published. What's in the lay press about nutrition Just uh, the peer reviewed literature asked me about the peer reviewed literature. I'd be happy to talk to you about it Recommended cat food ask your veterinarian. See I'm a veterinarian very specialized. I only know one species a very limited restricted Handicapped veterinarian in fact in that I only know one species species people And so I can't advise you about what to feed llamas or cats or anything else but Ask someone that knows the science All right um, um, I So david asked they are a healthy Um, uh vegan question is what about my non vegan elderly mother-in-law? How can she reduce significant pain from peripheral artery artery disease? That's a great question You know, if you go to my website, there's no There's basically no videos on peripheral artery disease not because there isn't good science. I just haven't got to it yet um, but that's what my grandma started from something called claudication this crappy calf pain because you're um, Your muscles are not getting enough nutrients not getting enough oxygen Just like clogs to the arteries in the brain can give you a stroke clogs the arteries the heart can give you a heart attack Clogs the arteries in the legs the femoral arteries going down into the thighs. There's atherosclerosis in them Um, you can not get enough oxygen you can get crampy kind of angina chest pain, but happening in your calves Um, and it limits mobility all sorts of other things. Um, and that can be reversed Something we've known since 1977 um, and you say 1977 wait a second ornish didn't start publishing on heart disease reversal till 79 That's because the first studies on atherosclerosis reversal opening up arteries without surgery Was actually done on femoral arteries peripheral artery disease. I'll talk about that whole story and talk about ways you can do that Um in a series of videos I have coming up on peripheral vascular disease stay tuned Thank you so much everyone For joining me. I think you'll be excited. You see my little green screen here I'm actually going to be inserting myself in the videos on the treadmill. It could look really cool Or really dorky. We will see you be the judge. Um, I will talk to you next month I'll do more live q and a's Make sure to come over to nutrition facts and subscribe to make sure you don't miss any of the goodies Have a wonderful night