 I have from my treadmill as I do every month answer any questions you may have Those of you I'm 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 I then combine all the most interesting most groundbreaking most practical findings It's a new video is an article that I upload every day to my nonprofit site nutrition facts.org Everything on the website is free. There are no ads no corporate sponsorships strictly non-commercial not selling anything Just put it up as a public service as the labor of love as a tribute to my grandmother whose own life was saved With evidence-based nutrition. Let's get to your questions. But first an announcement How not to age launches in less than one week we are Six days away So if you pre-order now you will get it presumably on launch day next Tuesday, December 5th Super excited after all these years in the making can't wait for everyone to see it. So Check it out. And of course I don't get a penny from any of my books all proceeds are received from sales of all my books are all donated directly to Charity, I just want You and your families to enjoy the longest healthiest life Let's get your questions Okay, switch over to question mode Okay, uh first question Uh, 23 year old want to build a lot of muscle for sport Um, is it still is it healthy to eat 1.5 grams? uh protein per kilogram by the way if it's 100 percent from whole food plant-based sources And no point of the daily dozen is missed um So in how much age in the anti-aging uh literature in general um Really surrounds uh Focuses on protein restriction reducing ones and take down to recommended levels. There should be about half that 0.8 grams for a healthy gram body weight um, and uh, and and that's for a whole variety reasons which I talk about and at high levels of protein doesn't matter in terms of for example, IGF 1 activation this this Proaging cancer promoting hormone At high enough levels of protein intake doesn't matter whether you're doing animal or or um Plant protein you still get a boost in IGF when it's only when you're down down to recommended levels where you get a boost in um from animal protein sources, but not from plant protein sources So I uh recommend you cutting down now. I know you say well wait a second. Do I have to uh Is it like you know the seesaw? Do I have to like you know at the expense of muscles? Do I need to to live longer? I think people really really over estimate the uh the benefit that they're going to get from From muscles in terms of protein supplementation So for example, so older men and women there's no benefit Uh to adding extra protein for muscle mass muscle strength or performance. It's just not true I mean look at the latest meta analysis and No statistically significant change period across the board now, uh, that's not true in younger younger men and women middle aged and young as this questioner is um, but so last I checked there 26 randomized controlled trials in middle aged and younger individuals for adding protein to boost lean mass and 25 out of 26 failed 95 percent Failed to show any significant increase in lean body mass, okay but enough Of them trended in that direction even though they didn't hit statistical significance that when you put them all together in a meta analysis um You get on average like a 0.3 kilograms. So less than a pound increase Over 13 weeks of an extra 40 grams of protein a day added to a resistance training program Um, so I think that's a lot less than people think Um, and of course, they're looking at lean mass, right? Lean mass can be water retention Can be liver inflammation or or kidney influence spalling, you know There's actually not a great correlation between changes in lean mass and the gold standard um, uh measurement of muscle mass, which is uh muscle mass measured on MRI Um, and for stats geeks out there. That's an r value of 0.49 was really weak correlation So even getting more lean mass doesn't mean what we really care about which is appendicular Lean mass, you know, like, uh, you know thigh circumference or arm circumference, etc. So I would encourage you to um To not overdo it Next up I am hopeful plant base Fourth year great cholesterol is not super low But much better good Uh, the drop in cardiac risk good. Oh, what about plant stanols? Yeah, so there's phytosterols and stanols So there are these cholesterol like components in nuts and seeds phenomenally um that actually Kind of fool our body into thinking it's cholesterol and so or absorbed I mean our cholesterol transporters in our small intestine uh and But actually aren't cholesterol don't act as cholesterol So we're just basically dumped back in the intestine to kind of recirculate and so actually prevent the absorption Of some cholesterol either going in our mouth or in this case cholesterol made by our liver Dumped in the intestine to get rid of it. If there's not enough fiber to glam onto it um, or if there's these, uh You know or if they're earning up these these phytosterols and stanols to kind of Lock those receptor pathways Then they'll just get reabsorbed and you can retain your high cholesterol. So I'm the portfolio diet Which was created by one of my favorite scientists at the University of Toronto Dr. David Jenkins the guy who came up with a glycemic index Uh, so he um, so it's a it's a plant-based diet But so that cuts down on the biggest three things that increase your cholesterol Which is trans fats saturated fats and dietary cholesterol um, and that's enough for most people um, so If you just do those three things then, you know, the average You know, uh the bell curves like 68 LDL 68, which is where I would want to be for primary prevention But look it's a bell curve. So some people do even better than that um, and some people um, because uh, you know genetic predisposition Are a higher even cutting out those things And so if you have genetic predisposition, it's not something to throw your hands up in the air. You know, you just have to work harder at it Okay, what are you going to do to work hard if you cut out all the bad stuff? Then it's a matter of adding healthy foods to one's diet that pull cholesterol from your system Um, and different foods drop your cholesterol using different mechanisms. So Jenkins had this brilliant idea. Let's have a portfolio of different foods that pull cholesterol down from different ways and And so like adding, you know beans and soy and uh, you know This gives soluble fiber rich foods like slimy foods like okra oatmeal Eggplant things that that pulled your cholesterol down Um, and one of the things in the original portfolio died I know that's gone through a couple different kind of transitions was a uh supplement I was a uh, I think the original one was actually a margarine containing Um, uh phytosterols, but uh, you can take in a supplement form Um, and that is one mechanism to bring cholesterol down if he was able to show you can bring cholesterol down within two weeks Faster than the statin and as good as a first generation statin all just with you know dietary interventions. So anyway, so Uh, now whether I'm not sure what what role that plays in the current portfolio diet I actually just pulled uh last week all the portfolio diet studies. Um, it's about a hundred of them And you know, I realized that you know, I haven't really done a video about the portfolio diet the super You know well published well researched thing I've kind of mentioned it peripherally and so I'm going to do a whole video series And we'll see what the current kind of thinking of it is but um at the time That was definitely one of the strategies And of course there's all sorts of other things, you know, I talk about black human and amla and other things that drop cholesterol and so we could Beef up the portfolio diet. Although beef up is probably not the right word Okay, what's next? Um Just discovered they have a renal lesion um Eating healthy. Wow hitting the daily doesn't every day. It's better than I am At least when I'm on the road, how to best prepare for surgery. Oh, that's a good question You know, one of the things important for surgery is ironically just after I talked about how Um, uh, you know, we need to restrict protein Um, uh is getting more than just the recommended minimum protein. So for example people with pressure ulcers um Heal better at higher protein intakes. Um, and it's probably actually still below the Average american protein intake. Uh, so we tend to get about 70 percent more protein than we need But so I forget the pressure ulcer data. I think it's like 1.1 1.2 grams It's a lot of protein but that optimized healing rates. And so presumably So on a day-to-day basis, um, you know, uh, you know, it's all about Kind of maintaining growth not accelerating growth but during times of immune activation Trying to fight off infection or in terms of wound healing Right, there is a lot of growth that has to happen. Um in terms of healing that wound same thing with like Healing from a tattoo or sunburn or there's all sorts of times where extra protein Might come in handy. So that's something so if you really are right at the recommended um, protein intake, I would recommend boosting it. Um, uh Through for um the healing process with any kind of major surgery Okay Next up Okay, hopeful plant-based. Ooh LDL is high LPA is a little high. Um And uh BMI is good Everyone sees good. Sorry for all people who have no idea what I'm talking about So basically blood sugar long-term blood sugar control and, uh, um, body mass index All good, but has some high, uh Higher LDL cholesterol certainly than I'd like Oh, and the question is should eliminate nuts and seeds To avoid saturated fat. Well, nuts and seeds actually lower your cholesterol not raise it And one nut well nuts have been trying to actually improve artery function Um, so I would I would do the I would go the portfolio diet route You can google that and find out all the foods to add to your diet to reduce it down Oh, you can also go on nutritionvex.org put in LDL and pull up all the other things that Can can drop your cholesterol lower Okay Next up looks at the very similar questions today People a lot of people have high lp little a LDL Oh, hi. That's nice and oh, I talk a lot about niacin. Uh, so niacin is one of the, um, uh NAD Uh precursors that uh that I discuss in the book. I've old chapter on that Um, but uh, yeah, so it's interesting So there's there's some really excellent early data on niacin reducing cardiovascular risk Uh, the problem is has this flushing reaction So like a hot flash um, and so what the What they what the pharmaceutical industry did is made an extended release version Which doesn't have that flushing reaction fantastic, but it turns out. Oh, it doesn't have Uh, it doesn't appear to have the cardiovascular disease benefits So all the early studies so nice and benefits later studies show no benefits or even worse actually increasing mortality when I add to a statin That's not good. Um, so, uh, and the flushing reaction is Um Is it's probably benign like but it's uncomfortable um, so the question was um So I mean so currently, uh, you know nice and been removed from all the major guidelines um because um all these big trials show that it didn't work although Um, is it because nice and real doesn't work or just the extended release nice and doesn't work Um may increase the risk of diabetes like statin does statins do again Maybe that's just a long release the extended release version So but I until we know more I would um, I would How nice and would not be my first choice although there may be um A few medical niches in which it may still be used. Um, it's not certainly Uh a frontline therapy anymore okay Long time follower fan. I just can't uh I'm all in on the daily dozen for those who don't realize that's all the kind of things I encourage people to fit into their daily routine. It's kind of an aspirational Uh, you know message to encourage people to eat the healthiest healthy foods into their daily life, but um But rv cooking show is saying that's just too much food. No, no, that's fine. No, that's the whole I mean, that's um, again, we're just trying to crowd out some of the less healthy options Uh, it's just aspirational do the best you can um Yeah, yeah Great. Yeah, no problem And look and if you're a you know, some endurance athletes who eats 5000 calories a day That's a minimum, you know, you can eat all the healthy plant foods you want. Uh, don't worry about it. Okay Next up Uh, my post Michelle says my post on eggs on instagram caused quite a stir Any any additional information and I clarify things with so many dissenters Uh, yeah, wow, you know, it's like Yeah, you know, there's a checkout program with eggs, you know And so, you know every carton sold a little bit money gets controlled by this government agency to promote eggs They do all the you know, same thing with dairy. That's why I like the milk moustache ads and everything comes from national Cowman's beef association does well um And so there's just a lot that there's just millions of dollars available to kind of Try to convince people eggs are good for you But unfortunately, you know, the largest and longest uh study on on Dying healthy nih aarp study found the even half an egg a day associated with increase all cosmotality after controlling further factors meaning living a Significantly shorter life the harvard studies found that any replacing any um Animal protein including egg protein poultry fish with plant protein associated with Significantly longer life or all cosmotality so, um I you know, probably because it's primary so it's probably Whether or not what component, um, my Whether it's the protein itself or whether it's just because the most concentrated form of dietary cholesterol um That's probably the number one reason Um, and even most of the studies 80 percent of studies funded by the egg industry show that eating eggs increases your cholesterol, so Uh, yeah, it's amazing that they're able to kind of spin Uh, spin the signs the way that they have but um, I would encourage people to minimize their consumption Look doesn't matter what you eat on your birthday holiday special occasions On a day-to-day basis really should try to eat healthy Which means cutting down on processed foods meat eggs dairy salt sugar maximize they're going to take of Fruits vegetables whole grains legumes beans public chicory's lentils nuts and seeds herbs and spices mushrooms basically real food That grows out of the ground. These are our healthiest choices next up Ocean parkway 1949 asks subscription nutrients from the business to be impacted by soy milk and or banana Well, maybe banana right because the polyphenol oxidase enzyme for those who missed my life. Oh, we had a special I tried to do a special Q and a last time Um, uh, it uh didn't work. So I just recorded a video Um, but yeah, I go into that really fascinating thing. But yeah, so we would be concerned that those um polyphenols in hebiscus tea, which is why we drink it Um, uh would be affected. However, the soy milk we don't have data on hebiscus tea and soy milk, but we do have On uh the chlorogenic acids. They they have beneficial antioxidants in coffee and soy milk Although they're bound in the small intestine. They're released in the lower intestine Um, uh, and so they doesn't impair the antioxidant boost that we get from drinking coffee Um, like dairy milk. Um, so I would assume for soy milk would be fine But that sounds disgusting. Hibiscus, you know, hibiscus tea is it's like sour and yeah, I don't know, but look Do whatever you want, but yeah, it shouldn't shouldn't be a problem. But bananas probably would so I would eat your banana separate from your viscous tea if you wanted to get all the nutrition of the hibiscus tea Um, rather than just some of the nutrition all right Next up caroline It's a safety store-bought frozen fruit straight from the freezer straight from the freezer way out to frosting. Oh Your concerns about potential pathogens. Oh eat it frozen. Yeah. No, absolutely. It's a safety store-bought food. Yeah No, if you look at my freezer, it's half frozen greens half frozen berries um, and uh Yeah, although sometimes I warm it up putting like oatmeal or something. Yeah, you can make smoothies found fantastic um Yeah, they are washed before they're frozen Um, and so we shouldn't have to worry about it Uh, worry about, you know, like uh getting some like hepatitis a from eating Um, uh frozen fruit great Good question. Okay jbo says normal cholesterol great. Well Have you had normal normal for the human species or normal for a society where normal causes have a heart disease But we'll just assume we have a good LDL Um, but acl is too low that doesn't matter acl is not a causal risk factor Um for our disease we used to think it was so called good cholesterol. It actually helped on although associated Um with lower risk cardiovascular disease It's associated in the way that having ashtrays is associated with getting lung cancer. It's not the ashtrays It's the you know, it's the uh the fact that you're smoking Um, and so I have a whole video about it Just type in acl into the nutrition facts that are going to pop up. It's in some coconut oil Uh or coconut milk video. I think Um, yeah, so don't need to worry about it. Um, so there's no need to You know, so yeah It's not a causal risk factor. We don't worry about it. We care about a LDL cluster Okay, how much oh how much this is a fancy question Martin says how much ground mustard meaning ground mustard seed like powdered mustard Should we add to frozen vegetables to add back the lost enzymes through the freezing process? So cool. Okay Um, so it's not the freezing process kills the enzyme, but it's the heating Um, uh, you know, uh vegetables are blanched before they're frozen to to So the they don't rot in the freezer Um to inactivate the enzymes But then how you got to make your sulforaphane from your glucose inelates For people who are like, what the hell are you talking about? Um, uh, check out my video on nutrition facts.org Uh, oh, what is it called like? the Put in broccoli will probably pop up um where I talk about how Um, you either eat your crucifix vegetables raw or you hack and hold you chop them up Let the enzyme do its job because the Uh precursors and the end product that you're looking at sulforaphane What you're interested in are both heat stable But the enzyme is not that makes it that makes that conversion So you chop it up. Let the enzyme do its job. Then you can cook all you want Um, or you can add or you can uh, the problem is the the frozen vegetables come Kind of precooked in a way So you add some enzyme. How do you add enzyme? You add powdered cruciferous vegetable Mustard greens are a vegetable mustard greens come from mustard seeds powder mustard seeds the spice of these researchers are like Can we just sprinkle a little mustard powder? under our precooked greens And get all that sulforaphane. Yes. How cool is that? Um, uh one milligram Is almost imperceptible, but uh just a sprinkle a little sprinkle that you can hardly even taste I forget what it was in the uh video You can watch the video, but I think it was like one 30 second of a teaspoon or something. Which is like a teeny little Teen little sprinkle. It's all you need Anyway, okay Oh, we did grow mustard seed next up Uh I'm not going to butcher that name. It's a very nice name. I just don't know how to say it Are there any reliable data sources on how vegan I can help combat? um, uh the kind of diarreal component of IBS Uh, I feel no dregs I feel no dregs. I don't know what dregs are helping most diets are still limited have very little effect um, so we're talking about irritable bowel um And uh, I do so I would just type irritable bowel into nutrition facts.org Um, and I have a bunch of videos talking about it It's mostly surrounding about improving your gut flora by uh by um by you not to prebiotics um To to tamp down on inflammation because many of the post biotics made by our good fiber feeders Um, I have anti inflammatory action like butyrate Um, so just yeah, uh, check it out on nutrition facts.org Okay, next up Hydrocephalus, uh Uh, which is kind of too much Uh fluid in the brain Oh debilitating the headaches pressure. That's not good um So, uh, so would eating healthy make a difference in pain and symptoms? I've never run across anything. Uh, that would suggest so Um if it gets uh significantly bad, you there's you can surgically have a Shunt implanted um for like normal pressure hydrocephalus, um, but um I have not run across anything uh died lifestyle Although I don't think I've ever looked specifically so um Yeah, so don't take that to me. There isn't anything we can do. I've just hadn't run across it 47 hopeful bloom based no oil 18 months Lean health numbers are excellent. That's what we'd love to hear. However surprised that um her ob Said that, uh, she's been out. Oh fibroids benign fibroids uterus very common. Um I always tend to be a student dominant Blah blah blah. Okay. Oh, I am so sorry the questions get cut off of her short number of words So questions have to be shorter. So I didn't we never got to the question here But uh, I do have a video about fibroids. Um Uh, but uh, yeah, if you're not causing you problems, then it's just an incidental finding. I wouldn't worry about it Okay If I thought we have lots of high level questions today, which is fantastic. That's what I mean I welcome question any kind of question But this is neat to be, you know To to to do all the nitty The nitty gritty stuff if I follow the daily dozen Is there any other deficiency I'll be concerned about? Um other than vitamin d um 500 micrograms, which I think is uh um a thousand uh international units, um And uh b 12,000 micrograms a day, okay Some of daily and for oh iodine to nourish ease every month. Okay um, so vitamin d You can make yourself the sunshine vitamin when you're supposed to vision sunlight If you're not getting enough sunlight then indeed, uh, you you may need to supplement your diet vitamin b 12 However is non-negotiable for anyone needing plant-based critically important Being a thousand milligrams a day you get more than enough. In fact, that's the recommendation for those age 65 and older For those less than that you can go get away with 2,000 micrograms and once a week um, uh, cyanocobalamin is the best because the most shelf stable And uh and then uh for iodine Depends how much iodine is in the soil of the crops that you happen to be eating um, and so Real concern a particular concern is for pregnant women We really need to make sure they're getting it if iodine you can do a year a urine test to find out how much iodine is passing through you um, but uh uh For most people get Because the levels and soils differs all over the place and who knows where your food is sold Uh grown um, they added Uh iodine to something that they salt everyone they thought everyone would eat salt So they iodized the salt supply to kind of level out make sure everyone's getting enough iodine That's similar in other countries. They put um iodine in Or no, they that was fluoride in the milk supply. Yeah, I don't know what else they they've iodated But anyway, the problem is of course we get too much sodium probably no one dietary risk factor for death So wait a second if we're not getting iodine I saw where we're going to get our iodine from um, the The most concentrated source is The green leafies of the sea sea vegetables like seaweed. Um, and so nori Delicious way to get it you sprinkle some dose flakes on your food But the two nori shakes will not be every month but every day Um to get you're looking for about 150 micrograms of iodine So that'd be more like every day and if you're like, I don't want to eat that much of it then uh Something like dose flakes would be easier. Oh my god, I'm already out of time I'm so sorry. Um got to run off to my next interview, but I did want to mention that Oh, well, first of all, how not age? Yay coming bow It's six days check it out And also we have a giving tuesday fundraiser for nutrition facts.org the non-profit That uh supports my work if you want to Um, uh Make a tax deductible donation for the end of year that'd be fantastic. We do have this how not to age calendar we made up giving for people that make Um a hundred dollar donation to nutrition facts.org 501c3 non-profit um, and if you're able to I would be appreciative and uh looking forward to a another happy healthy year Happy holidays everyone. I am going to do another q&a next month and hopefully I'll be saying We did it number one new york times best seller how to not to age fingers crossed so we can um get the word out about healthy living See you there everybody