 Hello, this is Dr. Michael Greger coming to you live from my treadmill to answer any questions You may have as I do every month Just did a Facebook live about an hour ago and now hopefully we'll finish up any and all questions You may have those you are familiar with my work Every year I read through every issue of every English national nutrition journal in the world So busy folks like you don't have to I think the problem was interesting I was ground back the most practical finding some new videos and articles upload every day to my nonprofit site nutritionfacts.org Everything the website is free. There are no ads no corporate sponsorships to the non-conversion That's not anything just put it up as a public service as a labor of love as a tribute To my grandmother whose own life was saved with evidence-based Nutrition. All right, let's get to your questions first question. It's just starting at the top is Leanne a asks please share on my thoughts recommendation of purchasing a Treadmill desk any features to look for and or avoid? now I Don't actually have a treadmill desk. I have a treadmill slipped under some cheap plastic shelving I kept together with duct tape, but there are actually treadmill desks around But probably the cheapest easiest way is to just go to a thrift store where they have lots of Typical thrift store of lots of old exercise equipment and nobody uses any more get cheap treadmill and then just you know Put it under a table desk, you know milk crates just build up your laptop on top. You're ready to go But there are fancy treadmill options with have like you press a button and goes up and down you can sit you can stand I've seen all sorts of stuff when I first started looking at them. They were really expensive I'm presumably by now. There's more competition things have come down But still not sure how much I'm trying to think in terms of There I saw some that were really Narrow and short Presumably you want to have a little leeway, so you don't fall off the back And you're going slow, so you don't need I don't know. I'm sure there's some you know Treadmills to do all sorts of fancy stuff. You don't need it to incline. You don't need it I know so just a real basic kind of thing. You're only going two three miles an hour We're good footwear, that's I mean, I don't know so your feet don't hurt I don't know if you find a good one let everybody know Thankfully my oh, oh here we go get one with like a warranty like a lifetime warranty or a really good warranty Because the motors burn out that slow long movement is Tara like I know it's very stressful for the motors I've been to three four motors already And you know Thousands of miles But they just keep doing them for free because I have some like a lifetime. Whatever anyway Those are some thoughts Byron Murphy asks. Oh is answering somebody else's question. Okay, dr. A Says I'm eating helpful plant-based take 500 micrograms and be 12 a week and a vitamin D3 supplement any other supplements I should take so I would actually up that 500 a week you say 500 a day or 1500 Would to be a better Week or no, it's a 2,500. What's up? Do I even know my current recommendations? I think it's 2,500 right Whatever I say and I'm not to die I think it's 2,500 micrograms. So Once a week is all you need so you can keep your 500 just take more of them I'm and vitamin D3. I think what 2,000 in national units a week Excuse me a day for those not getting sufficient sunshine Any other supplements? Oh, well, you can look at my series on Preform long chain of pollutant free forms of EPA DHA. She's typing DHA into nutrition facts There are pull-up to the videos and to see if you want to supplement with those It's controversial. So look at the science and make up your own mind Alright maple flavor asks. What are the mechanisms which make a sedentary lifestyle unhealthy? Assuming you're eating really well Oh, yeah, good question. I mean, it seems like a basic, but wait, what's what's wrong with just kind of lying around? So the problem is Stasis on the state when your blood pulls in your legs like you're sitting down blood pulls in your legs and that When you don't have the blood flow moving along your endothelium It's actually a shear force as the blood flow moves across the inner layer of your arteries that actually Causes your Endothelium that the inner layer to be healthy release nitric oxide dilate all do all sorts of healthy things It's actually caused by that shear force. Um, so if you don't have this shear force and blood's just pooling sitting there in your lower extremities you increase your risk of Your blood is more coagulable and increase your risk for cardiovascular disease. So It's so so exercise or I mean even just non sedentaryness meaning, you know taking walks Taking frequent breaks not sitting for hours at the time getting a treadmill desk or standing desk same thing because just Standing you have to use your postural muscles even though you don't think you're actually moving but they actually prevents that kind of pooling they have during sitting So, yeah, so your endothelium is the answer Cicely asks what is the cause of foam in The urine how to resolve it? Well, a lot of times people when people say they have only urine It's just they had to pee really bad and they just a force of the urine stream churns up some water And it looks foamy Or it can be extra concentrate if you dehydrate the pregnant But it could also be because there's protein in your urine It's not supposed to be protein urine your the whole point of your kidneys is to get rid of the stuff You don't want hold on to the stuff you do want and And so you want to hold on to protein if your body starts to leak protein some called proteinuria then That that suggests your kidney function is in decline And so if you have foamy urine you can get a quick easy test from your Medical practitioner called your analysis where you pee in a little cup And they test it for urine to see if you have protein urine if you do Then they need to do Some kidney function testing after the ultrasound a couple of things But that's the first thing or it could be again. I totally nothing But you don't know until you put it to the test Okay, Marie Kessler asks how can we be certain that food label organic is really organic fraud concerns me? Well, so yeah, you know anything with this green. I guess it doesn't have to be green USDA round sticker Is by law USDA organic since 2002 I believe and they actually have independent auditors I mean part of the program, you know the reason it's so Hard I mean for small farmers to go organic. It's because it costs money. They have to buy into this program It's not enough to just be organic. They actually have to You know pay money and the part of that money goes to have inspectors come and check out And make sure you're doing what you're doing And because they take organic seriously. Otherwise, it's kind of meaningless. So there is organic certification and auditing and so Now the question is is imported produce is it possible that they don't have the same standards. They should by law, but maybe there's less Oversight that's something I'm not sure but And look even something's organic if you're worried about pesticide residues There could be pesticides being sprayed on the crop next door. You can still get a little pesticide residues, but in general Organic produce has less pesticides if that's what you're concerned about More phytonutrients you can check out my videos on is organic safer more healthy. I'm talking about the data Both ways All right may both flavors says when I make bread from flour does it retain the selenium? Well are using whole hopefully using whole grain flour. So I have a lot of minerals in it Yeah, so selenium is a mineral and so it doesn't go anywhere if you remember your chemistry class Selenium is an element So you only in like a nuclear explosion could you actually change one element to another? So no matter how much cooking whatever in fact how you tell how many minerals are in a food So you reduce the ash and basically what's left as the minerals because there's nothing else, right? So yeah, so selenium is there if it was there obviously in the first place In the ingredients, okay Wow, I'm never gonna be able to pronounce this GRC VGC not a single noun In the first or last name, but I'm gonna say forgiving Can I tell that this person the RDA and upper limit of vitamins minerals? Sure Probably the easiest thing is to just Google it. There's lots of vitamins lots of minerals but so these are determined by the Recommend daily allowance and these dietary reference intakes are determined by the Institute of Medicine And because it is a federal entity. It's everything's free all their books Downloadable and so you can not only get their tables get their summaries and find out exactly what those values are But how they came to those values? and So you can read all you want to know Institute of Medicine, but just Google RDA or DRI for any particular nutrient and it should pop right up Maple flavor is back Smart enough to know to get on early on the YouTube thing put all your questions down. So you make sure I I get to them because I just go in order What herbs spices do I use in place of salt? Do I use dash or brags for example? Okay? so in In how not to die I have a whole section of salt and talk about all the herbs and spices I use in place of salt So though dash there's lots of spice blends salt-free soda free spice blends Dash is one The the cheapest one I've been able to find something that called Kirkland. I don't know if that's a Costco brand or something But they make you get a big thing of it Or you know any variety of herbs and spice blends that don't have soda and brags. However does have sodium They like to say they have less sodium And they but if you look, you know less sodium in soy sauce But you look I think brags there does their serving size and teaspoon soy sauce does a certain size and tablespoon So it looks like this less sodium, but it's actually Lots of sodium and so we want to reduce our sodium intake thunder 1500 milligrams a day That's really difficult to do if we had any salt Or eat processed foods and so I encourage people to stay away from any salty flavorings Although look if you're eating all whole plant foods, you know, you can throw in some olives and still stay under that limit But there's not much wiggle room Byron Murphy asks Oh is responding to a question from maple flavor Maple flavor would I consider do more kitchen videos? That's very kind of you to ask They they were very successful in terms of people seem to like them got lots of views They're just such a pain. They just take a lot of prep time as anyone who's done cooking videos knows And so I have a whole list of all sorts of other cool ones. I'd love to do But it's just a matter of fitting a time right now I'm in book mode Working on the new manuscript, but once that's done, I'm gonna do more webinars. Maybe I'll slip in some more cooking videos I'm glad you like them Marie Kessler asks pesticide some other sources. Oh You know rain onto our organic farm. What do you do then? What do you do is you choose organic? That's and reduce your pesticides. I also have a DIY on fruit and vegetable wash recipe on facts.org you just type Pesticide wash or fruit and vegetable wash and talk about ways you can reduce pesticides regardless whether you're buying conventional or organic and of course I emphasize and how much I end in videos on the site that the the risk from pesticides is Overwhelmed by the benefits of fruits and vegetables even eating the most pesticide laden fruits and vegetables We're talking Chilean imported grapes and bell peppers and spinach and strawberries It is still the benefits far outweigh the risks, but you say what why accept any risk at all choose organic fantastic But we should never like concern about pesticides prevent us from stuffing our face with as many fruits and vegetables as possible Rose Saxena as how much sodium? Oh, there we go under 1500 milligrams I mentioned that before maple flavor says I think you're right about sucralose And then describes how her stools are without using it. Thank you for that Byron Murphy asks a Sicily consumes less protein. You only need something amount and there is a protein almost every food Oh, maybe I think Byron is responding to somebody else Rose XC nas is cereal a red light food. Ah depends what cereal you're talking about most cereals are Her app. Oh my god. Do you I mean they're just packed with sugar even like the so-called healthy ones There's very few that actually don't have added sugar at itself, but there are a few so for example, Uncle Sam's I think only has two ingredients, which is like rolled wheat and fox seeds When they I think they have a berry one to have some free dry freeze dry berries But if you want to But finding a cereal that actually complies with the five-to-one fiber rule If you don't know what the five-to-one fiber rule is check out the video on that It's almost impossible. Oh, Uncle Sam's does it but very few others do But if you if you're like, oh, but I really like granola or something make your own you can make your own and and not put your health in the in the hands of Corporations that may not have your family's interests at heart Maple flavor ass does the massive protein dump from even a plant-based source like pea protein powder without the fiber cause Raised IGF one certainly soy protein does so I have a video talking about IGF one instantly growth factor one a cancer one and growth hormone which is Your levels are boosted by animal protein consumption, but also enough soy protein consumption But whether or not pea protein has the amino acid profile that would raise IGF one levels I have not looked into But there's no reason for anyone to take protein powders You can get protein. It's like saying well you get carbohydrate powder table sugar or fat powder Which is basically oil right why get isolated sources of any of these when you can eat of your nutrients in whole plant foods alright All right. Oh Light dark to ask they poop question Oh, yeah The question is particularly cinnamon toast crunch. Yes, that is a terrible choice But I should I should walk that back Um Right, it's always is compared to what is cinnamon toast crunch better than sausage and Eggs. Yes. Is it better than oatmeal? Not even close. All right Food isn't good a bed as so much as it is better or worse Food is a zero-sum game everything you put in your mouth is a lost opportunity But something even healthier your mouth shoes. We should always try to notch things up, right rose Rose is sniffing this beautiful spring weather. We're having here in DC. Okay. Oh, I wish I could get her up on the treadmill Oh, okay. Oh, I bet I can turn the camera. You want to see you want to see Rose? I want to say how to rose hold on Rose Where's Rose? Is that the wrong side? No. Oh Yeah, Rose Rose. Oh you keep that That's not gonna work. All right, never mind Okay, never mind. She'll bark at least you'll hear her Yeah, that didn't work. Okay Where are we here BJ K asks when you eat raw broccoli in murson ace transforms Glu-Graffin in and to suffer pain does any Glu-Graffin stay intact and if so Would have any benefits compared to just so for a fan. Um, yes, some stays intact, but And other benefits I think most of the benefits are from the that which is converted So I would just Do all those tricks to convert that was a high-level question I'm all for high-level questions. If you don't know what I'm talking about You should go to my video second strategy something something something broccoli On nutrition facts that or all right Maple flavor as optimum protein to take for muscle growth point seven grams Per pound of lean body weight. It's actually well, I Don't know about that. I think she he or she is answering someone else's question Point eight grams per healthy kilogram body weight is what our what is our daily reference intake for protein? Comes out to be about 50 grams a day a little more for men a little less for women, okay BJ K is okay to drink green tea right after brushing your teeth might it mess with the wind Mineralization no it would actually help with remineralization because green tea is a natural source of fluoride Okay Looks like Byron is responding to somebody and then GRC VGC is back Asking are there natural multivitamins worth taking there are no multivitamins worth taking as far as I'm concerned Unless science comes up says that they're helpful which on so far is sorely lacking. Although I have not Done a video on it in a while. So maybe there's some new research. I Will get to it. That is in I don't know if that's under V or M. I've just started that my new Surge to the alphabet. So I just I have a lot of videos coming up for the next week's on acne and berries and beans and But if you're our favorite food is zucchini, you're gonna be waiting a while. All right Bro, sexy and ass should we not eat plant-based foods high with contamination? I assume they're talking about pesticide contamination like cucumber lettuce grapes and mushrooms Q comes are among the least Nutrient dense foods same with lettuce but Green light whole plant foods very low and chloric density We should not stay away from any Whole plant foods we should eat them up though. They're always healthier choices. So healthier choice than cucumber and lettuce would be a darker green so So particularly when lettuce is contaminated like romaine lettuce is with the E. Coli How about arugula on yourself or baby spinach? So I'm where darker is better? Alright Okay There's a lot of Responding to questions like dark zero zero says mushroom. Nope And that's not a question We're back asked what do I feel about immunotherapy for allergies last time it's actually it's very controversial I don't know what the latest is. Sorry. I can't help with that A lot of answers answers Oh What aids sleep best and deals with anxiety. We'll be talking about stress management in my new book I haven't got to that section yet but most in terms of sleep it's I do have some videos about melatonin which is found naturally a number of plant foods like strawberries and Torture is if I remember correctly But most of healthy sleeping is really sleep hygiene want it dark. You want it cool And quiet and there's a whole bunch of things you if you type in sleep hygiene Google get a lot of good tips There certainly are foods that may help. Oh, but what was the one food? Was it pistachios something there's one that's just off the charts in terms of melatonin The videos are coming up videos on how to help with jet lag and light therapy and melatonin therapy But you do not want to take melatonin supplements. That's something I learned Um, oh, and it's a really kind of scary reason why But melatonin foods can get the benefits without the risk and there's one food That's just crazy off the chart. I think it's pistachios I'd have to check and you can check by Um checking out the video which should be coming up eventually. Maybe a while okay, um Um turtles rod regus asks I like um I eat like dr. Michael greger and my blood pressure still freaking elevated. I'm heart rate. I'm 80 beats per minute Um, it's too high. Can someone help me? I don't know why my body so stupid When everyone is thriving um So uh in my so if you are eating hopeful plump based diet and still have Elevated blood pressure So my patients who've been in that situation typically they're actually eating to what sodium they when they say they're eating hopeful plump based Often they say well, I don't eat meat dairy eggs or dory and frequently But they still may be eating packaged junk food some which has lots of you wouldn't even know Lots of stuff has salt in it. Um, so cut their salt down. It still doesn't make it Um, and you really are eating whole plant foods Uh a diet center or whole plant foods then um, there are some foods that can drop your blood pressure lower I talk about um Ground flax seeds. I talk about hibiscus tea and herbal tea. You can take the drops blood pressure down So just check out the chapter. Um, how not to die Oh, how not to die for my blood pressure in how not to die? Um, I go to your local library pull a copy read the chapter. All right um what um Uh, rebecca naviera Naviera, that's one of my thoughts on chiropractic care And nutrition response testing. I do not know what nutrition response testing is um, and uh, I've not looked at how evidence-based chiropractic is Um, but sounds like good Good, uh good video series. I think I have my doing one on naturopaths I don't know I forget um, but uh, oh, I think I have a folder of all the naturopathy literature Um, but I don't think I have one for chiropractic. If someone people really want to know I'd be happy to look. Um, if you want to type in a pub med um chiropractic and cochran Uh, c-o-c-h-r-a-n-e um, uh, that's kind of the Gold standard for evidence-based medicine Presumably there might be some uh, cocking reviews talk about the kind of best available balance of evidence In terms of whether or not it's useful for any particular condition Okay, chelsea Ask what foods are best to combat depression if you type in depression is nutrition facts that work have a bunch of videos come up My videos talking about how of uh, folate rich foods may help that's like beans and greens But I'm in sea rich foods, which is like citrus and broccoli and bell peppers and tropical fruits Um, oh, and I talk about the whole serotonin thing and so I think it was um Uh, some kind of squash seeds, but not squash seeds, but you have to check out the videos Just type in depression and that was actually going to be um Uh, uh, I'm going to do a book on foods and mental health Although I think I'm not writing until 20 27. I think that's um, it's a few books still in the pipeline But it's on my list Um, uh, um, Rebecca asks, what do I feel about flu shots? It depends So the uh, cdc recommendation is basically everyone should get flu shots every year Um, it's particularly important for healthcare workers On because they come in contact or people that work with the elderly or with kids any, uh, kind of demographic that may be Um, uh, particularly affected you do not want to so you may be young and healthy be like, why do I care if I have a You know, why do I need the flu shot? Well, but look if you visit your grandma She cares if she gets the flu Um, because it can result in pneumonia and be and can actually be really quite serious Some of the leading cause is death. Um, respiratory tract infections in general Um, and so if not for you you might want to do it for those years now if you're a hermit Um, not coming in contact with anybody Um, uh, then it's a matter of um, uh, you know, whether or not you want to You know, you reduce your risk of kind of being out of commission for a few days Um, but uh, if you're young and healthy that's typically all you're facing Although your people with the flu are miserable and whatever you're doing in your life It will most certainly, um, constrain you. So of course, uh, um, flu vaccines just reduce your risk getting the flu They don't eliminate your risk getting the flu Although I guess if your hermit don't come in contact with anyone you're not kind of get it in the first place Okay um Leanne says uh that Um, uh, she drinks chamomile tea to help her sleep. That's uh, that sounds nice um Lots of people answering each other um Um Cicely says, how do I heal from trauma ptsd? So I presume you're talking about psychological trauma um, I don't think there's been any food work, but um There's lots of things you can do in terms of um That a psychologist can help you with but nutrition. I have not seen anything Although there's like anxiety work. There's certainly so that I have videos on like general anxiety Generalize anxiety disorder. That's probably the closest that I would come um, and the next in my life. Oh, it is 12. It is 229 and I have a A meeting in 60 seconds actually with some people at md. Anderson talking about an exciting Potential research project. Um, so I have to head on out But I will talk to everyone next month in my two facebook live and youtube live q&a sessions Even while I'm deep deep in book mode. I still want to make sure I have time to answer your questions The last one here was uh, do I uh something about amla as part of amla worth taking? Um, make up your own mind by checking out my videos on amla dried gooseberry powder Happy spring everybody