 From my treadmill I say to every month and answer any questions you may have For those of you unfamiliar with my work every year I read to every issue of every English language nutrition journal in the world. So busy folks like you Don't have to I think about the most interesting most groundbreaking most practical findings to new videos and articles that upload nearly every day on My nonprofit site nutrition facts.org everything in the website is free There are no ads no corporate sponsorships strictly non-comersion not selling anything just put it 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. I'll just go down the list here first question is from quare yoga webinar I Talked about the evidence Based presumably on a meta-analysis that covered up into 2020. What about any of the latest? So right now on nutrition facts.org. There is a yoga series a six part video series. I probably You know what I do is I go through topics my alphabet And so I'm almost at the end of the alphabet with with yoga And then it started again. So you'll see videos on apples and videos I you know as we go through so yoga is gonna be a while, but we'll When they get to its turn, I'll check to see if there's anything juicy There may be a lot of new science, but if it basically shows what we've already seen Doesn't cover any new diseases came to the same conclusions as before. I'll pop a skip it Same thing with apples if there's no new good Apple stuff, you know stick with what we know But if there's anything really juicy I will do more about it since It people seem to be interested. All right next question It's from Tasha saying hello. What can I do to limit my exposure to radiation? Oh from CT PET scans Which have to monitor your condition Told to take melatonin. What does the science say? I do have some videos on what to do to cut down on the risk from ionizing radiation Of course the primary one is to our reducer explosion in the first place I don't know if they can If they can stagger them out anymore that may or may not be possible But if I remember from the video, so if you just type in ionizing radiation or probably just radiation and nutrition facts I don't know those videos will come up if I remember correctly. I think greens Dark green leafy vegetables presumed that maybe only cruciferous. I'm not sure I remember the only reason I remember is because It's one of the reasons I eat kale chips When I travel because when you're up in the air that high you're exposed to more cosmic rays and seriously get quite a radiating I mean, you know get anywhere near a CT scan dose, but you do actually get a large Relatively large dose of radiation when you trip when you fly For prolonged periods and so I remember thinking oh my kale chips are perfect for this And so if I remember correctly there's like an ex vivo study where they basically take people's blood before and after eating greens or took Or randomized people to eat greens or not and then expose their White blood cells so they then they took blood from them before and after greens and Exposed them to a whopping dose of radiation not the people but the blood cells and could show less DNA damage In those who had been eating grains and again, I don't remember it's all greens or just cruciferous greens But that suggests that it can either boost DNA repair enzymes or Maybe just make the DNA more robust in the first place Or some kind of DNA protection mechanism But anyway, um, and it wasn't just greens or other foods to check it on nutrition facts that are pop right upside I don't remember but I have to clear out space in my brain for all the new stuff coming down and Just put everything up in videos and books and move on to the next thing Okay, next up Johnny says LDL too low Um, L the I mean no hgl too low. Excuse me. LDL 54 No, you are not. Okay. Oh, I'm so glad you asked that I kind of misconception um No, you are um Uh in an excellent position with an LDL of 54. Um, that's really what we are concerned about we used the thing That uh hgl was a causal um, uh Kind of inverse risk factor meaning that we thought having high hgl actually protects you From heart disease having high hgl is associated Um with uh lower rates of heart disease Um, but the question is is cause is it a causal risk factor or not? And so I actually did a video I think it's one of my kind of coconut oil videos If you just type in hgl it'll pop up. But basically it was like um, just like Having I think I use an example. I use having a tennis shoes in the house is correlated with Uh, you know with with with exercise or having ashtrays in the house Having lots of tennis shoes associated with longer live I'm having lots of ashtrays in the house associated with shorter live And uh, but it's not that the ashtrays are hurting you. It's just the ashtrays Are are pointing to a Appointing to the real causal factor which in that case Maybe tobacco use and similarly exercise is really what's helping him And so just got something that's correlated with something that doesn't mean it causes something Um, and so that's why we have for example mandolin randomization studies where you know just from a Kind of genetic random lottery Some of us are born with genes that give us lifelong elevated levels of hgl Or low levels of hgl or high levels of ldl or low levels of ldl And so we're like regardless of what we eat regardless of whatever we just have the kind of a kind of lower levels if we were Eating those same foods or living that same lifestyle with different genes. And so Since that kind of gene law and it's kind of random at birth depending on which egg cell and which sperm cell kind of got together It's kind of like a randomized controlled trial where people are like randomized to have High ldl or low ldl at birth kind of lifelong levels And the question is a way segment of they live longer shorter lives So when it comes to ldl, absolutely Um, you are just have lifelong ldl. You dramatically increase risk of dying prematurely heart disease in fact, uh You actually have three times more benefit. Um having lower ldl through Um through genetic means versus statin means or or medication means just because it's uh lower for longer We want to have low ldl as long as possible. I'm not just starting Drugs later in life though. That's certainly it can be helpful if your levels are too high Anyway, so that's one of the reasons we know ldl causes um, uh heart disease so Okay, what about people born with high hgl if it is indeed cause and effect Then people should have less heart disease and turns out they don't um, and so uh, hgl's uh Kind of a marker of heart health but not causing effects of raising hgl and so no wonder the trials where they had drugs that raised hgl actually People were in one particular drug people were dying more than those who didn't wear on the drug um, so across the board all drug all Uh drug trials to raise hgl have flopped and now we know why oh well because having Pushing hgl higher doesn't actually make things better But pushing ldl lower definitely does again based on these studies. There's lots of other kind of studies that we can look at but anyway, so We used to worry about the low hgl Um, uh, and like what can we do to raise it like exercise and other things? um, but uh, it turns out that what we care about Primarily ldl you can argue that Apo B. Uh, there's kind of our uh, which is kind of the protein component of ldl and the ldl and idl but um uh ldl is cheaper and Probably better recognized so though it's very That that's in a in a common lipid panel. That's what we care about Is what your ldl is doing and your ldl is fantastic. Congratulations. Okay. Jeff says wash my salt intake um could slightly elevated blood pressure because by stress and mild anxiety Would taking GABA and magnesium supplements currently taking magnesium malate um Probably the most important thing is you are not watching your salt intake enough Um when people think about oh, I don't need a lot of salt they're thinking about the salt that they may add in the kitchen or the dining room, but in Here in the us and it's different around the world, but here in the us 70 percent 75 percent somewhere around there Of all sodium that people eat has nothing to do with the salt shaker um, it has to do with processed foods um, and so and when by say processed using like bread bread is the leading source of sodium they had a lot of sodium to bread um and uh, I think that chicken is actually the number one um contributor of sodium intake between like ages 30 and 50 if I remember correctly And you're saying like wait a second like salted chicken. No, just regular chicken because they actually injected with salt water so it Uh retains more water weight because it's sold by the pound so they make more money that way But of course all that salt and phosphate additives no good for us. So you may think you're doing good on sodium but If you're eating processed foods You're probably not so I would make sure that you get your sodium Under 1500 milligrams a day, which is the american heart association recommendation. So I would start there Before worrying about other things you can do and before going to supplements I would start eating foods That can have been shown to lower your blood pressure. I mean if you really want magnesium I want in the year your dark green leafy vegetables is dead. Um, and uh, so hibiscus tea Um, I can lower blood pressure Um, a few strong cups in the morning better than works better than um, uh, leading blood pressure drug Uh, ground flax seeds can lower blood pressure Bunch of other stuff So just having blood pressure and nutrition facts of the organ bring up those foods But again, let what we treat the cause first lower the sodium intake and then see how you're doing Um, and if necessary add healthy foods to diet also exercise aerobic exercise lowers your blood pressure. So that's good as well all right next up Jeff How long does nighttime vitamin Nighttime vitamin D supplement last in the body How long does sun expose vitamin D stay in the body? Does vitamin D absorb better than with vitamin? Okay um A vitamin D is a fat soluble the vitamin so you can actually store it for months um, so that's why We all don't kind of drop dead in the winter time when we're inside is because we store up Vitamin D during the sunnier months and then can actually hold it and then our levels drop during the winter as It's kind of used up But uh, then bounce back up when we go run around in the springtime um, and so And that's whether we get it from new to from Supplements or whether the other from sun we can store it now That doesn't mean your levels are high enough during the winter for optimum health And so I would encourage people getting inadequate sun exposure. So if you're the higher latitudes for example During the winter months no matter how wrong how long you sunbathe naysay make it outside in the snow You're not going to make it up vitamin D because suns raise at such an angle Um, and so I would encourage 2000 international years of vitamin d3 every day for those getting inadequate sun exposure and you do not need to Not only do you not need to take it with vitamin k? You should not take vitamin k. You should get all the vitamin k you need eating dark green leafy vegetables And then your body can turn that The k1 to k2 get all the k you need just by eating your greens All right next up um Engled Engleg 80 20 82 says Firmly by miso video would eating homemade sauerkraut at a moment to go. That's funny Okay, so if you remember um miso Like miso has a high sodium Um, uh, it's a fermented soy food with high sodium But it's the only high sodium food when actually put to the test when you take people with And and and randomize them to eat miso or not um Other high sodium foods raise your blood pressure But miso does not and so there was a so the researcher is like we have no idea what's going on here Maybe the blood pressure lowering benefits of like the soy protein And some other components of soy is actually lowering your blood pressure So even though the sodium is raising it overall you don't get that blood pressure raising effect. Okay I mean, we don't know that was the mechanism But that's a reasonable, you know reasonable guess or hypothesis And so, uh-huh this smart viewer was like, okay I want to eat my sauerkraut which has a lot of salt added to it And so okay, I'll have the salt. Ah, but I'll have some edamame out of that soy protein with it And maybe maybe we'll have more rays. It has not been tested And so until it has been tested I guess you could do an end of one study meaning you could test it yourself You got a little blood pressure monitor After a high salt meal, you can actually see your blood pressure rise within hours um, and so I mean you could actually kind of put it to the test yourself, but uh Until we are sure that that's what the cause I would not Be eating any high salt foods if you want to eat that wonderful homemade sauerkraut Then in the very least you should take it and rinse it heavily underwater get rid of the excess salt And then just use little bits for flavor As opposed to eating a big mound of it and getting too much sodium Okay, um, is there anything else? About uh miso? No, that sounds good. Oh, and uh, also miso is not associated with increased stomach cancer risk as our other high Sodium food, so that's another good thing. Okay next up Matthew says hello Any best benefits meaning whole grains that can't be obtained from eating an equal quantity of beans or lentils um, okay. Well, so, uh Uh, so basically grains beans and lentils are and nuts and seeds frankly are botanically The same thing right it's basically like a seed of a plant You put it in the ground and all of a sudden poof a plant pops up, right? um You know, you can sprout beans lentils you can um And you know, you put them in the ground and make a little plant and they grow into a plant And same thing with whole grains like the actually growth is like the seed of the plant And so as such they have a relatively similar uh Kind of you know spectrum of nutrition because they need to you know have lots of antioxidants to you know To keep that dna alive because it's a whole new plant packed in there um Lots of dna protective stuff um and so Do you necessarily have to eat whole grains? Um, or can you just eat if you like, uh, you know, or you have to even eat beans? Why don't I just eat lentils and you know, um, I would Encourage people to get a diversity of food. In fact, widen their diversity as much as possible In fact, and I talk about in the new book. How not to age all broadseeds. Um, I received directly donated charity be out December 5th I talk about the a Uh, the this researchers suggested we should get 50 foods in a week We should like check off and make sure we get at least 50 different types of foods a week The reason is is be caught for a microbiome Um, so fiber turns out is a catch-all term for literally thousands of different kind of molecules So there's all sorts of things that are fiber and they're all different And uh different foods have different types of fiber Um, uh, and so and they each feed different populations of your microbiome Um, and so there's a study I have a video about I forget which one Where it shows that if you like eat half beans and half I forget was rye or one of these whole grains You actually have better microbiome benefits than eating You know twice the amount of just beans or twice the amount of just rye Um, so it's because you've got a a greater diversity of prebiotics the resistance starch and those in that fiber Um, and so that suggests that there are independent benefits You can't just look at like the nutrition label and be like oh zinc You know like the essential vitamins and minerals and stuff There's all sorts of you know, we need to think about the majority of cells in our body Which are not actually human they're in our microbiome Um, and they see these foods very differently And so I'd encourage you to eat a wide variety of whole plant foods So, um, I would not want anyone to Uh, just stick with legumes even though they're super wonderful. I want them to get their whole grains too That's why the daily dozen includes both Next up How much is too much of a calorie deficit I'm currently at 1,700 as in 1,700 a calorie deficit of 1,700 Or currently at 1,700 calories Um, the uh, how much is too much of a calorie deficit? um, well, it, uh Uh, it depends on uh, it depends on a number of factors. Obviously, uh, you don't want to get too skinny um But in terms of benefits Uh for Chloric restriction the calorie trial which I have a bunch of videos about And I talk about a lot in the in the upcoming book Um was just 12 percent average calorie reduction and saw tremendous benefits psychological benefits physiological benefits anti-aging benefits Um within years just 12 percent, which is there's a few hundred calories like skipping a donut And I mean it's like amazing that just 12 percent now. This was a Normal quote-unquote normal weight population not obese normal weight population But in the u.s. Normal weight means overweight So it was an overweight population and so they you know over you're overweight You restrict calories you lose weight and all of a sudden you have all these benefits Is it from the cholera restriction or just the fact that you got rid of excess body fat? You can't really determine but since most people have excess body fat particularly that visceral fat that deep belly fat um, uh Then you know cholera restriction that kind of mild cholera restriction Chronically would be beneficial Okay Next up Uh sanjeev Hello sanjeev next up Um, I try not to preach if if I click on questions and they're like, why'd you click on that question? I try to just go in order and not I don't want to pick and choose. I don't want to Have preferential treatment of anybody. I just want to like answer every single question So that's why some of the questions might not make any sense But anyway or phil says the serving size of my frozen bag of fruit says one serving. Whoa two cups Um, which serving size well depends what year? Um Uh, that's interesting Um, what serving size should I follow? Well for the daily doesn't yeah one one cup cut up fruit is uh Is uh, certainly uh enough to fit your serving for the daily dozen. Um, and yeah, I wonder why I'm not sure why the Uh, the frozen bag wants it usually I mean they uh, it's up to food companies to set the serving however They like so typically they make really small servings to make that because most stuff in a package Most packaged food is so bad for you too much sodium too much saturated fat too much sugar That they want really small servings. So you look at you're like, wow, this hardly has any sugar It hardly has any salt, but yeah, there's like 20 servings. There's a little bad thing. All right Um, but other foods like healthier foods like frozen fruit Um, you know since it's so delicious. So it's good for you Um, they want to like show looks look how much vitamin c we have look at all these You know how healthy this is and so they make a really big serving like two cups They're like wow this has lots of vitamin c in it. So that's why you might see serving inflation and healthy foods and serving deflation in unhealthy foods Okay, tasha You're welcome took my advice. Oh and taking amla very cool So amla is dried indian gooseberry powder um total cholesterol um drop that's nice LDL that's what I really want to care about Um 148 to 127 excellent. They're still high. Oh wonderful. Ah fantastic. Thank you for your um for your your uh For for following up. It is indeed Definitely in the right direction and absolutely still too high keep up the good And so that's what one food think about all the other things that I Uh show can lower cholesterol if you combine them all together since they often work through different mechanisms They have additive effects so Keep working on it. I'm so glad your cholesterol is coming down Karen I has a question about Hashimoto's Heard that those with Hashimoto's should not eat gluten What if instead we use organic wheat flour is that also a problem? Okay, so organic wheat flour has gluten just like all gluten containing grains whether organic or conventional Um uh Hashimoto's So I looked so I did uh did videos on Hashimoto's um Uh, oh Yeah, I forgot I forgot where the conclusion was um, but I don't remember looking at um Seeing gluten come up Hashimoto's gluten See if there's a Hashimoto's gluten meta-analysis um Influenza medical treatment um now I mean it's possible sometimes uh like autoimmune diseases go together So if you have like type 1 diabetes, you're more likely to get some other, you know, autoimmune diseases and so um sea leg disease um and uh and Hashimoto's thyroiditis both autoimmune disease, maybe that would be the connection Um, oh, okay. Here we go 2023 meta-analysis the effect of a gluten-free diet on autoimmune thyroiditis um progression um, and that's indeed uh uh Hashimoto's and so let's see what happened um Well kind of the bottom line conclusions current lines of evidence are not yet sufficient to recommend This dietary approach meaning gluten-free diet um for patients with a diagnosis of Hashimoto's thyroiditis Um, the the fact that they made it sound like that and perhaps there are sub populations of people that may benefit um That's good. Anyway, but that was kind of the bottom line. That was a 2023 compilation of the um evidence Uh, so maybe oh so they've only found four studies with a total of 87 patients um, okay, so yeah early days um, but uh, look if you want to try cutting out gluten for your age for a few weeks and see if it helps then Then great, um, but usually those with Hashimoto's have their thyroid is so scarred up They will be on they tend to require um, uh, thyroid hormone replacement therapy the rest of their life seem like taking Synthoid Okay, next up Tasha. Do I need to add mustard powder at all cook cruciferous vegetables even if I'm waiting for 45 minutes? No, that's an alternate method um, the atasha is obviously high level Uh for people looking at this being like, what are you talking about? Um, uh, how to make this really quick got videos of course on all this um So probably the video to go to is like the second strategy something like if you just type in second strategy and broccoli Or maybe just second strategy into nutrition facts dot org this this video will come up so basically, um, uh, um the the purported active health ingredient of cruciferous vegetables which kind of sets them apart from all other foods essentially all other foods Um, AR is sulforaphane sulforaphane is not actually found in cruciferous vegetables. It's But it's created from a precursor Um interacting with an enzyme which are both found in the plant Um, the enzyme the precursor is heat stable. Well, fortunately the enzyme is not And uh, but when the precursor and enzyme mix together sulforaphane is made So when you chop it or bite it or anything pulverize it, um, then You start making sulforaphane four or five minutes later You're good to go You can cook it because then the the enzyme is done Fulfilled its destiny in life and you can destroy the enzyme because the sulforaphane is made And sulforaphane is heat stable as well. Um now so That's the hack and hold technique if you do that with your cruciferous vegetables something I do every day Um, then you're set to go. However, let's say you don't have time Um, and you need uh, you can't wait between chopping your cruciferous vegetables and cooking them Well, then you can use the second strategy. That's where the video comes from Um, and that is to add mustard powder to already cooked and you say why mustard powder? Well, what is mustard powder? Mustard powder is powdered mustard seeds where mustard seeds come from they come from mustard greens And mustard greens. Oh, that's a cruciferous vegetable And actually the mustard powder you buy in the shelf actually has active enzyme in it So you're basically sprinkling enzyme on that precursor and you can make sulforaphane that way So either or doesn't need to be both All right a woman Says several times. I seen you say that we vegans only need b12 But I found out the hardware they need b5 Penethane acid As is found mostly in animal parks Uh, now I take a gen take gen vegan supplement. I don't know what a gen vegan supplement is Um, you do not need to eat to you do not need to supplement with beef five Um, um, there's only two vitamins not made by plants One is vitamin d made by animal such as yourself when you walk outside If you're not getting an adequate sunshine, you may need to supplement and the other is vitamin b12 Not made by plants either or animals, but by little microbes like the earth But now we chlorinate the water supply to cough on the bacteria, which is great No more cholera, but you need to get b12 from somewhere in our nice sanitary world Supplements are probably the easiest you can also get from b12 fortified foods But but all the other b vitamins um you get from The produce or the bulk Beans and whole grains Okay, um guy Says that the struggling with plant-based diet um a sos free salt oil and presumably sugar added sugar free Can't maintain. Oh nausea A version especially veggies grains legumes bitter spices Um making you feel nauseous Well, don't eat stuff that makes you feel nauseous um and so uh Yeah, so so one thing I would experiment was like what are you saying all vegetables or just the vegetables you've tried all greens All legumes, you know, have you tried chickpeas? Have you tried if chickpeas don't work? I've tried lentils. Have you tried, you know, blah, blah, blah I keep going around. Um, so you want to have some kind of legume in your life You want to have some kind of um green leafy vegetable in your life And god veggies basically mean any part of the plant except the fruit So there's root vegetables and stem vegetables and flower vegetables and leaf vegetables and On down the list Hopefully you can find some That you can that you not just can stomach But are actually delicious to you Next up I know why that's not showing up. Oh, there we go. Sorry Um linda says natto kinase No, that's uh, yeah, you can take natto kinase in a supplement. No need to take natto kinase supplements Uh sandy says floaters in the eye any recommendations? Yeah, I mean see you may be actually bleeding into your eye You should go to an ophthalmologist and make sure that you don't have like a retinal tear or something. Oh my god Is it that time already? Um, let me just put up a quick um Do subscribe plug For our free email newsletter Which just tells you when all the new videos and blogs are up at nutrition facts dot org slash subscribe Got a lot of exciting stuff coming up just did a webinar or the last one the last one was on sunscreen um and uh safety and efficacy um, and then next one in october Is going to be my new kind of how not to age presentation, which i'm very excited about giving around the world next year But you get to see it early You want to sign up for that and so you'll get details. I forget exactly what day it is But you'll get details email that to you If you sign up to the newsletter And otherwise I will talk to you next month and um Thanks so much and hope I got some of your questions answered