 Hello, this is Dr. Michael Greger coming to you live from my treadmill as I do every month answering the questions you may have already did my Facebook live about an hour ago and so one more half hour this month to get any ending and all of your questions answered I will try to get to as many of them as possible The first one on the list is a rosa Xena asking is it possible to get to much exercise? It is indeed possible to get to my exercise particularly if you're not used to exercising so, you know you often You know Having worked in the emergency room up in Boston, you know, we see people having heart attacks When they're shoveling snow, they're basically sitting tired the whole year all sudden they're exerting themselves And they just don't have the Capacity their heart just doesn't have the capacity to take it but even you know endurance exercises You can certainly overdo it in terms of Impairing your immune function. I've got videos on that So you know people that even you know running marathon You know the put you at risk a higher risk for respiratory tract infections after the marathon just because you've kind of you know Your your body has to kind of has a certain amount of resources and if it puts it all towards You know running that marathon. There's less left over to for upkeep of your immune system I've got lots of videos on what you can do in addition to you know, washing your hands, etc To reduce your risk of upper respiratory infection infection so you can get back to To you can recover faster and get back to training Rosalina also asks that says she has a weak immune system despite eating healthy any suggestions Just type in immune. Well, it's probably under immune function Effects.org and you'll get tons of videos popping up But all the various things you can do to improve your various aspects your immune function We actually have different we have an anti-cancer immunity. We have an anti viral immunity We have kind of first-line defense kind of stuff. There's all sorts of things And there's a certainly role diet can play also street sleep and stress and all sorts of other lifestyle Ah Approaches Kim T ask an iced tea cause kidney stones So, I mean so I have a bunch of videos on kidney stones mostly surrounding animal protein and sodium Cutting down of those reducing one's risk Let me let me pub med tea and kidney stones Um, oh here. Let me see if there's a meta analysis here while we're at it Tea protective associations were founded with increase in take of tea According to a meta-analysis of 15 studies with 351,000 participants So just right out. It's not something I've run across in this meta-analysis which was published in 2015 it doesn't suggest such as the case, but if you find out otherwise Assembly the study, maybe I'll do a video about it the vegan drummer asks In an already plant-based diet, what's the difference between buying the end-of-day cheap veg In comparison to fresh end of the day As opposed to like pick that morning You eat your fruits and vegetables, however you can get them Obviously, not if they're rotting or moldy, but Yes, if buying cheap vegetables gets you to buy twice as many Then that would be more important than getting One picked a few hours earlier Oh I'll Olivier Hoke asks Regarding by my Viagra and cancer video, which I believe was yesterday's video Fish eaters have seventh have seventh One seventh presumably of the sperm concentration of non fish eaters. However, couldn't be the cases due to a higher load Ah got it So that was the case with soy consumption if you remember I did a video But there was concern of lower sperm counts among people that eat soy But the sperm count is a concentration. It's a number of sperm per milliliter and turns out that the ejaculates of Men that eat soy is so much larger. That is just a dilution effect Actually, if you look at the absolute number of sperm, it's the same. I mean, it was just it was just diluted in a larger ejaculate So could that be the case? for fish eaters I Would presume no just because seven times is a Certainly in the in the soy case. Yeah, it was a matter of I forget what it was, but it wasn't a It wasn't 700% difference but Anytime you look at sperm count, it's important to take that into account. I certainly agree Olivier is back asking purchased coca leaf For a little boost. Do I know anything about coca leaves regarding health impacts? I'm instead of Instead of consuming cocaine we can go for the Whole Foods variant coca leaves have been chewed for centuries Without evidence of addiction in terms of what are the health consequences? That is something that I don't think has been studied. Well, and it have to be something I would have to look into But in terms of addiction potential Just because I ran across that looking at my marijuana research That that it's not something to be worried about but is it good for you? That's another question and that's a question. I don't know the answer to kneels a knee-holds Asks Friend has face itching pimples gaps on his cheeks Not sure what gaps means some of vague non-west some vague non-western doctor Suggested of fructose intolerance To the surprise of the hospital it was confirmed now he avoids fruit thoughts. Okay fructose intolerance Uh We all are fructose intolerant to a certain degree that what that means is the ability to absorb our ability to absorb fructose in our small intestine is limited I mean can lead to basically osmotic diarrhea but I Shouldn't have anything to do with face itching or pimples and And and it's not the amount of fructose you'd ever get in fruit I mean we're talking about you know fructose loads in you know from high-fuctose corn syrup or table sugar sucrose when we eat Largely sodas where we can get such a high load that we can actually get some We actually get such a high fructose load But yeah, so Staying away from fruit. I would not expect it to help with pimples In fact, you know according to global disease study large study and human risk factors today funded by the Bill Melinda Gates Foundation The number one dietary risk factor for death in the world. What is it? Is it so to process meat junk food? No, it's inadequate fruit consumption number one dietary cause of death Eat your fruit Um Olivia is back as a whole food pump a cedar. Do I still need to brush my teeth? Yes? I didn't even finish the question and I'm already answering many animals have great teeth without brushing I'm doing an experiment. I only rinse with green tea if I eat nothing bad that day So, okay, I'm sorry to make light of that question there actually was a study. Oh I'm Trying to see in what context that study maybe some of my well anyway They did this this is dressing say it was like a reality TV show where they made people eat like go paleo for a month And by go paleo like literally like no toothbrush. No, nothing And so living off the land And so they had no John food by definition although actually they had they were given honey and They And so of course plaque build up on their teeth, but they actually didn't develop gingivitis Which is really interesting. I mean the reason we care about plaque build up is because That causes gingivitis gum inflammation and gum inflammation can cause periodontal disease Which is inflammation in the structures that hold on to her teeth They can lead to tooth loss and that can have all sorts of negative effects But what was interesting is they got all this plaque on their teeth But then their gums look perfectly fine And the thought was because they're eating all these anti-inflammatory plant foods are you just eating massive tons of berries and everything? and Suggesting that if one ate a healthy enough diet One might not run into the same problems but How about eat a healthy diet and brush your teeth? Just to cover all bases that would be my suggestion But yeah, that actually was very interesting setting was really surprising It's in one video coming up. I'm not exactly sure what context How my Sicily asked how much fat is too much on a vegan diet. It's not The amount of fat is the source of fat same thing with protein same thing with carbohydrates Almost same thing protein. You actually can ODM protein, but It's the source so fat from walnuts great Fat and so even you know lots of walnuts great But even a little bit of you know trans fats partially addressing any oils wouldn't be too much because we should ideally none and same thing with you know saturated emphats and Cholesterol ideal intake is zero So you can as long as you're eating a whole plant foods that's the most important thing as Far as I'm concerned, so you could eat a high-fat whole food plant based diet with nuts seeds of Kato's Or even low-fat whole food plant based diet You should benefit either way Neals and knee jolt Asked us the source of protein powder for muscle gain matter is Or is the need for protein nonsense even for amateur bodybuilders? Um, so I would not recommend protein powders for any reason I mean we should get protein. I mean it's like I mean we feel like a carbohydrate powder would be like cornstarch or Tablesugar or like a fat powder would just be a no block of lard or something like that's not how we get nutrients We get nutrients from food, right? And so we should get our protein bathing You know legumes bees flipies chickpeas and lentils You look you can mash beans and oatmeal you can put beans in this but they put lentils put lentil sprouts in a smoothie not protein powder Why would you do that? You're missing out of all the other nutrients you get in those nice whole healthy plant foods It's not like anyone's most people are deficient in protein unless of course you're on some Extremely low calorie diet not eating enough food then you have to be careful about getting all essential nutrients Um, but does the source of protein powder matter? Yes, it does and so in terms of Maximal gain, but you know, it's interesting when you look at those days. Most of them are lean talk about lean body mass But lean body mass is not muscle people make that make that mistake all the time so lean body mass typically they use kind of this Apparatus and measures kind of electrical resistance in the body What you really want to know is are your muscles well as a bodybuilder what you really want to know Is there your muscles getting bigger or not now you do that is you do like, you know Arms circumference legs circumference actually measure how big or you do CT scans or MRIs We actually do a cross-section and say oh here your muscle was this big now It's this big when you actually do that you don't see the benefits of some kind of protein You can increase lean body mass, but lean body mass is like your liver is inflamed that will increase your body mass Right I mean because you have this bigger liver, but that doesn't when people think I want to increase my lean body mass They're not thinking about an inflamed liver, right? We've actually cared about your muscles. What makes bigger muscles? Resistance exercise makes bigger muscles So eat healthy and if you want bigger muscles then Take a lot of time to Move lots of weight around but that's about That's about it and don't hurt yourself Um, all right Olivia is back. I don't know if I should mix this up. I feel bad for all the other people ask questions But look they got on here fast to ask questions And so maybe they should be rewarded for being here on time to ask a question So well, I'm just going to continue on down the list and if you want to get your question answered First next month make sure you get on early and write your question So I will make sure to get to it Okay, so the next question on the list Ah, ah as a hopeful plant-based eater, why do we need soap? This is the same toothbrush person Sure during surgery handling wounds come on disinfect but But why why do we do why are we using soap? We're using soap because So the reason why it's critically important to practice hand hygiene Which is either you mean doesn't necessarily have to be soap unless there's Kind of gross contamination. It can be alcohol based sanitizer There's other non alcohol based sanitizers But it's critically important to sanitize our hands after touching public surfaces before touching our mucous membranes Our eyes nose and mouth because we can get infectious diseases And so that's why and you say wait a second. We didn't evolve with soap We didn't evolve with antibiotics. We didn't evolve with shoes. We didn't evolve with lots of stuff But now through the inventive genius of these awesome human brains We can make life safer and comfortable. We can eliminate smallpox when we evolve There's no smallpox vaccine. Yeah, but then we came about now hundreds of millions of people don't die. That's awesome Anyway soap is good Long story short soap is good. Okay All right Niels asks do I do you think damage to the organs such as lung to pancreas describes is irreversible by coming doctors can actually be reversible That's hard It's our question answer because there's lots of ways lots of things that can damage various organs lots of different organs and Lots of different kinds of damage Some of which are reversible some not so in terms of damage to the lungs Something like COPD chronic obstructive pulmonary disease. Yes, you can get improvements on lung function eating more fruits and vegetables There's a study I did a video about or you randomize people more fruits and vegetables less fruits and vegetables And you actually get improving the lung function And so that's really exciting And so that's probably actually not changing the structure So it's not like the the lung tissue is gonna unscar itself But in crew improves the function of your lung to just for example opening up the there's little Little kind of muscle smooth muscle around your the tubes in your little tubes in your lungs And they can dilate more and actually help you breathe better And that's the kind of thing that can be changed actually really rapidly by eating an anti-inflammatory diet in terms of damage to the pancreas I Mean I mean if you have no pancreatic function like type 1 diabetes then until some kind of stem cell research or some kind of transplant the You know the Revolution or something. There's not much we can do for something like type 1 diabetes where pancreatic function is COPD Alright as a whole plant base eater is washing dishes with soap really necessary The well actually I mean so I Did a bit I did a video Or is it coming up? No, I think I already did the video. I talked about dish detergents people that Use dish detergents, but then don't rinse their dishes just leave out to dry that Maybe a problem because those detergents just like emulsifying food additives like polysorbate 80 can actually interfere with our intestinal barrier function of our gut Potentially with can increase our risk of inflammatory disease some other issues and so So you want if you're using dish detergent make sure you rinse all that turns off Um, but is washing dishes with soap really necessary? Yeah, I mean I mean there are you know all sorts of You know like You know it's like when people say why can't I eat moldy food? That's probably your next question, right? Well, it's because I mean don't have stomach acid and stuff Yes, you do but mold kids these things called Microtoxins that you know, we don't need moldy food because they actually produce these toxins some which are not destroyed by cooking That can be a problem. So we should need moldy food And yes, we should clean our dishes because they can grow Foodborne bacteria that can then cause a problem and you say well wait a second I live in a completely plant-based household There are bugs that that grow on there are pathogenic bugs Even though most are you know, Sam and I will camp up back to eat calling. Most of these are you know intestinal pathogens there are some that that can grow on Complete complete plant foods can grow in a vegan kitchen you can get food poisoning as a vegan Even if there's no chicken juice dripping on it. So we should not eat spoiled foods rotten foods Anyway, okay next question. What about insects? I Can imagine they played an important role. I I assume they're talking about paleo lithically or kind of Or are we biologically programmed to be scared of them so they don't put ourselves in a harm's way Like what about insects in terms of eating insects actually have videos on entomophagy um and They Whether or not we should be eating insects check it out Next question some people say it's harmful and difficult Whole food plant based in children or infants obviously infants shouldn't be eating whole food plant-based ice They should be drinking breast milk strictly animal-based diets in form of human breast milk is Okay, so Uh We everybody should be eating healthy so according to the American Dietetics Association is now called America's the Academy of Nutrition Dietetics a Largest oldest organization nutrition professionals in the world if you look at the latest or actually the last few Position papers on plant-based diets. They say that even purely plant-based diets are appropriate for all stages of lifestyle from pregnancy You know childhood on through old age And I should have benefits in terms of lowering chronic disease risk I Often even though this is more kind of not really anecdotal, but it seems to be Convinced people beyond just showing them all the evidence because they don't want to go through it all is Dr. Benjamin Spock right the most esteemed pediatrician of all time perhaps We're one of the best-selling books in human history with child and baby care in the seventh edition of His famous work the one he wrote before he died in his 90s He recommends that all children be raised with zero exposure meat and dairy wine because he could see the childhood Obesity epidemic on the rice eating what the grandparents were dying from and wanting kids to be eating healthier if that Anyway, that's what yes We but of course is critically important vitamin B12 and all the other things Are critically important at any age? All right, Sicily asks Do you need to worry about a omega-3 ratio if you're supplementing it dha Slash EPA leaving flex she empties every day and exercising a lot on no effect sizing isn't you do with it? Can you eat nut but yes, you can eat nut butters without worrying you can eat nuts and nut butters without worrying if you're getting a Long-chain preform long chain mega mega threes and you died like EPA and dha You do not have to worry about the omega-3 to omega-6 ratio. Correct if Green tea, this is orbit games asking if green tea is so good for you Goods for our colon macro biome and several skin related issues and since we live in such over the clean environment Should we be bathing in green tea every day? Um Shouldn't we be bait? I it seems a little non sequitur that question, but Yes, green tea is good for our colon. Yes for some skin related issues I'm happy with our overly clean environment And do I think we should be bathing in green tea? I know of no research that suggests I Unless you had some skin condition that it helped with or anything, but I do recommend Using green cheese and mouth rinse with amla which dried Indian gooseberry powder Something that I switch my mouth out with every night in terms and I have videos about oral health and why that's useful But I know no benefits that have ever been attributed to bathing in green tea and that seems expensive and wasteful though delicious Anyway, maybe You know in the apocalypse when everyone fills up their you know tub with water to and provide a water supply You can throw in some green tea and it'll just be a more pleasant apocalypse. How about that? Oh Orbit games ask another question We destroy the microbiome on our skin that's a good point We actually do have a a microbiome on our skin I haven't done much videos about it. Although maybe one with regards to eczema a hair mouth toenails, etc. With soap You don't destroy microbiome with soap. You just that's the solution to pollution is dilution You're just diluting your bugs with soap How to close add to the equation may I may be I think Orbit games suggesting we bathe in green tea then walk around naked Absolutely unnatural condition to these to bad microbiomes I mean in less in less you have Skin disease associated with dyspiosis with Pathogenic skin microbes like eczema like hand eczema Then I want then then the most important thing as far as I'm concerned is hand hygiene And that means sanitizing or washing your hands after touching public services after using the restroom That's the I'm not I don't want to preserve bacteria my hands. I want to Keep myself from getting infected Yeah, all right Niels asked is if in a ketosis state that is burned and In glycosis the boo boo causes use for energy. How come people on a high carb low-fat Whole-food plant-based I lose so much weight. Oh Yeah, this is This is why I'm so excited for my ketogenic all my ketogenic diet videos to come up Yes fat is burning the ketogenic state, but you're also eating fat and you actually eat can eat more fat than you're actually burning so I Mean so what we care about in terms of obesity is fat balance And fat balance may be determined by less how much you burn than actually how much goes in your mouth You know McDougal likes to say the fat you ease the fat you wear Well, if you don't eat fat, can you not gain any weight? Well, your body does have Ability to take kind of massive caloric overload regardless of color calorie source and turn it into fat a process called the novel Genesis but it's actually really Energy inefficient for the body to do that It doesn't want to do that and you really only see that To any large degree in these studies very massively overfeed people should read junk like I have people drink liters of soda Every day and you can actually get you know, thousands of calories in a day at such high doses your body starts Trying to store some of it is fat Which can which can be bad you can get even a few grams of fat in your liver can affect insulin resistance all sorts of things So we don't want to don't want to be drinking liters of soda every day. Ideally not drinking any soda every day but But that that but that's one of the reasons why low-fat diets in general doesn't have to be hopeful plant-based Can facilitate weight losses because You know if you if you take like a plug of fat out of someone's butt and you look at it I mean, yeah, you can tell if that person eats lots of olive oil or Lots of the make a six rich oil like safflower oil or fish oil I mean you can tell what their diet is because it's the fat just gets stored on your body tissues So much of the fat we have on our body actually It's not fat that we make but it's fat to be taking our mouth so low-fat diet may facilitate that I have a whole Chapter my upcoming book how not to diet On fat and I talk about all the interesting Intricacies there up Alright, oh one minute left Orbit games ass I often mention that water is beverage number one But you also show super duper several teas. Yes, obiscus tea green tea white tea Shouldn't drinking simple water be a lost opportunity to drink tea? Yeah, no, no now. I think that's a legitimate That that's I mean that's that's one of the reasons we Choose to tea is because then you get all the water of water plus all these wonderful antioxidants one can overdo tea in terms of fluoride exposure in terms of Potentially lead exposure depending where the tea comes from depending how you eat it. So I would check out my tea videos in terms of how much tea is too much but It's caffeine is a problem for some people that you can drink decaf Any of those beverages would be good choices For proper hydration. Thank you so much everybody. I enjoyed this. I will talk to you next month. It is back to writing the book