 Hello, this is Dr. Michael Greger coming to you live from my treadmill as I do every month answer any burning questions you may have You may notice the background is a little different. That's because I moved to Phoenix, Arizona For those who I'm familiar with my work every year. I read through every issue of every English language Nutrition's are on the world so busy folks like you Don't have to I think Apollo the most interesting most groundbreaking most practical findings Into new videos and articles. I upload every day to my non-profit site nutrition facts.org everything on the website is free There are no ads no corporate sponsorships strictly non-promotion. I saw 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 let us get to your questions. Nice thing about YouTube I just did a Facebook alive about an hour ago. Nice thing about YouTube those you actually type up your questions in advance And so I won't miss them as the thing scrolls up so quickly. So Hopefully I will get to your question my Yeah Isis mail as I mentioned about the powerful effect of broccoli in decreasing CRBC your active protein inflammation acting as a protective food for our lungs is cauliflower as effective Any of the cruciferous but pick your crew favorite cruciferous vegetable So that's the cabbage family vegetables. So that's a lot of the dark green leafy vegetables like kale and collards Manrugula As well as Brussels sprouts My cabbage cauliflower and so in fact some of my favorite recipes in the new And how not to that cookbook all proceeds from all my Mexico to charity, of course our two Roasted cauliflower vegetables if you've never had roasted Brussels sprouts or the cauliflower or roasted bell peppers I mean you're missing out. It's a it transforms the vegetable. It tastes completely different So if you're like, oh, I don't like cauliflower. I don't like Brussels sprouts, whatever Try a roasted recipe and I necessarily from my cookbook but from anywhere And so yeah, and you can get the benefits That you would get from broccoli. If you don't like broccoli for whatever reason, okay. Oh Zemena asks Can I speak about insulin resistance? What foods are best to help reverse it? So in some resistance is the cause of prediabetes and type 2 diabetes And in fact, I think I'm in video. What causes insulin resistance probably a good place to start in learning about this but bottom line is that diabetes type 2 diabetes and some resistance is caused by Basically what's called a topic fat. So basically fatty buildup in your liver and pancreas So first in the liver and then your liver gets so packed with fat. It kind of tries to get rid of fat exports it in in Packages that gets taken up by the pancreas and that gets I'm filled up with fat and then you can actually lose your ability To make sufficient insulin and then you have type 2 diabetes. How do we prevent that from happening? What's not all that particularly a saturated fat and typically in the context of excess calorie consumption? so too much fat and the concept and the kind of particularly saturated fat in context of Access calories can give us too much liver fat and that I can start the whole process and so And also the fact gets lodged in your muscles as well, which can play a role in terms of increasing your blood sugar levels, although it's primarily probably Initially from the buildup in your liver. Anyway bottom line. What do you do? to reverse it is you eat a diet Of a whole plant food so that hope a plant-based diet That's a diet that that minimize the intake meat eggs dairy in process junk Maximize the intake of fruits vegetables leg goons for beans cookies chickpeas and on those whole brains Nothing seems mushrooms herbs and spices basically real food that grows out of the ground. These are our healthiest choices and Which helps not like? reverse type two diabetes, but also high blood pressure and the Heart disease these are three of our top-leading killer diseases and it's the same diet. Isn't that amazing? Jessica ass land Lenine Lenine ass for the Daily dozen do I recommend daily doses of B12? Seneca moment Excuse me flax and turmeric and if so, how much daily for kids? 7 and 10 years old So yeah, the daily dozen foods The same foods of a healthiest After weaning for everybody And I obviously not gonna be able to fit some of those quantities into itty-bitty tummies But in terms of flax. Yeah, I take a spoon of ground flax. Well, it would still be Doable and of course he's from a turmeric. That'd be the same But in terms of some of the moment, you don't need that much. Unfortunately, I mean All right, I mean doesn't really matter the usually B12 tablets come like the smallest you can find is like a hundred or two fifty or 500 micrograms and so you couldn't even I mean so all you'd need if you're taking a daily dose for children My bad seven-year-old you need like a 50 micrograms a day at a daily dose at 10 you did like 75 micrograms At daily dose, but you can't find I mean, you know, you simply find much larger. It doesn't matter It's water soluble. You just pee it right out so you can't take too much So but just a so probably the practical recommendation if you want to do a daily on dose It would just be kind of the smallest B12 a supplement you can find and a chewable Or sublingual Or they could probably the best. Okay Brian blue skies as is ginkgo a good or worthwhile thing to take regularly. No actually Neither efficacious nor necessarily safe. I mean so the originally people were taking ginkgo or at least Ginkgo sellers would have me believe I'm take it for memory for cognition I turns out doesn't work and there are rare cases of psychosis ginkgo induced psychosis People ending up in a mental hospital with no hallucinations. We'd stop when they go off ginkgo Brian blue skies asked another question. In fact, that's as many questions you want So what you know next time we do a Facebook live or or YouTube live just you know ask everything you possibly can I No reason to limit yourself to one so Brad blue skies is back saying We're going in the second strategy for cooking cruciferous foods does it produce more so for a friend the finer you chop it and Does the longer you wait after 40 minutes of chopping produce more so for your fame for those of you were saying what am I talking about? there's a video called the second strategy for Cooking broccoli something like that talks about maximizing the health benefits of cruciferous vegetables including broccoli And the second no that's actually the first strategy right hack and hold first strategy is to preach up your cruciferous vegetables 40 minutes before you cook them and then the heat stable Compound is created so you can cook all you want you won't Destroy out of it. It's just the heat sensitive enzyme that takes a little while to To to act but then we don't need it anymore So, yes, the the the smaller you chop it the more that enzyme can mix with the good customers to create the sulfur thing and and then At 40 minutes, you get the bulk of so for her sulfur fame production That's why I said 40 minutes forget where we're on the curve but then it plateaus out so do you get more if you wait maybe a little more but Most of it will should be good by then and of course there's all sorts of other ways you can do it You can do that. You don't have to wait at all using the second strategy Which is the sprinkling mustard powder, which is just a cruciferous vegetable mustard grains from mustard seeds powdered into mustard powder Which has live murson a's enzyme in there to create to then take the cooked The you know you destroyed the enzyme doesn't matter the precursor is still there and they sprinkle on a little mustard powder and poof You're back back in business and that's what you want to do with frozen broccoli which is You know they they blanch it before they freeze it actually intentionally destroy the end sensor last longer in the freezer, which is good But then it doesn't matter how you chop it. It's already the enzymes destroyed, but no problem the precursor is there And it's heat stable and so you add that powder mustard seeds in your set or the third strategy is to just add some fresh cruciferous vegetables so frozen so let's say you don't like mustard powder fine frozen broccoli or chopped no waiting fresh broccoli Cook it all you want and then just add some You know broccoli sprouts on top or some arugula or you know Fresh because that has all the enzyme and it'll mix and you know help its help its cooked cousin Anyway, lots of ways you can maximize The benefits of cruciferous vegetables one of my daily dozen foods I encourage people to eat on a daily basis What are the other 11? Check out the free app on iPhone Android. Dr. Various daily dozen. Okay, Brian blue skies Asking are there any studies showing unique health benefits of reishi cordyceps or shaga shaga mushrooms. Um, I Remember looking into this. Yeah, I was not impressed with the reishi So typically reishi's is just for cancer patients. I do not remember being particularly Impressed with the reishi data such that I don't think I'm doing any videos about it. Just cuz there's just nothing there I tend not to do videos that just Come up with nothing unless that's kind of counterintuitive and so in that case Yeah, people really think you know reishi helps. I'm saying, you know, don't waste your money You just got white mushrooms Maybe there's some value to that maybe I'll revisit that but yeah It's not impressed with the data and then the chaga mushroom stuff where you actually eat the mushroom It's typically used like it as a tea, but it's just powdered mushrooms with water. So you eat the mushrooms Um, particularly high in oxalic content not to see a little bit But some of the recommendations for how much chaga tea people were drinking could actually even people that don't have a predilection or kidney stones That might be too much. That'd be my only Concern there and I didn't see anything particularly beneficial about it in the peer review medical literature It doesn't mean that all these foods don't have one of the properties But as far as I'm concerned if it's not in the peer-reviewed medical literature, it doesn't exist health benefits Do not exist. All right Brian blue skies getting any studies done the benefits of argon oil for here and skin care I don't know anything about argon oil. Sorry about that. Why blue skies ass is it still beneficial? sick vitamin vegan DHA capsules supplements, even if you think it's carrageena um, so carry in my only concern about carrageena if you live in my videos for those with um I'm fun to about conditions. Um, if you do have bow information, I encourage people to um as a Precautionary measure to decrease their carrageena consumption. Um, actually I was so honored to hear that That video Played a significant role in silk the soy milk company getting rid of carrageena from their soy milk. So um Now whether they actually cut about people's health or just people's perceptions or whatever Doesn't matter, but I actually talked to one of the scientists of silk and they had passed that line, which is very nice um, anyway, um So, uh, but in terms of how much carrageena I think carrageena is actually part of the capsule So if you were concerned if you had gut inflammation you wanted to cut out carrageena completely from your diet You could just like poke the capsule or squeeze the capsule cut the capsule Um, or just you liquid um, and then she don't actually eat the capsule just the insides and get all the dh Hey, you need without the carrageena But again for people that don't have intestinal issues carrageena has not been shown to be harmful Period. Okay, brine blue skies The final question he he or she had well he probably Um, are there any new studies on gmo foods? Since how not to die was published. I'm sure there's a lot Um, it's not something I have uh, I have looked at recently. I got it up to app I'm in my alphabet. Uh, those of you who know my I typically go through the alphabet So you'll see videos lots of videos on apples Then all of a sudden blueberry videos and then all of a sudden there'll be cancer videos Then diabetes videos and that's just because uh, that's how I do it rather than just following whatever's Jumping around and that allows me to do a really deep dive Into each of these topics. Um And for breadth and put things in context And so I got up to f in this last round So uh, so my final videos um in the the batch that I've scripted. I'll be about flax seeds And so did not get to g for gmo But as soon as I do and so the video the article soon there in fact for your interest I can send you all the pdfs you read them yourself. I just haven't got to that stack yet Veracity v asks I've recently learned from oh bean companies. Ah, this is the bean question of veracity v. I'm asked the same question on facebook live um a concerned about um, uh, the pressure cooking process for canning beans and my only two concerns about eating canned beans is one Often they have added salt so I'd get no salt added beans and the other is um, I wouldn't curse people to choose If you have a choice um beans with bp cans of beans from bpa free liners It's a bpa as a plastic chemical used to align on canned foods in general Um, but now you can get lots of bpa free. So for example eating foods, uh common bean company Can't bean company. They do not use bpa. So by eating eating beans Um, and I don't think they add salt. They certainly have no salt variety Um, no salt added varieties. I'm not sure if all the beans are no salt added. I hope they are Mateo and distalfo Ask is there a safer alternative to shampoo? Uh, I didn't realize there was anything unsafe about shampoo um So so not sure. So if you have data that shampooing is somehow harmful, let me know and I'll do a video about it plant maven asked the blog today is confirmation of the obesity epidemic Uh, I think my blog today is about um fruit and vegetable receptors, right the like the um Like the broccoli receptors and the green tea receptors Uh, it doesn't have much to do with obesity other than saying well, obviously. Yeah, I don't know inadequate for a vegetable consumption Maybe Mateo is back. Is garlic safe to eat daily? Yes. Garlic is safe to eat daily Unless you're a vampire. I guess no um eat. Yeah garlic great Go for it. In fact, if I was going to make like a baker's dozen Uh, some of the contenders might be mushrooms for its immune protective benefits or um, uh, allium vegetables like the garlic, uh, you know, onion family vegetables um, so yeah, all right uh, chameleons 569 asks what about uh, oh thoughts on calcium fortified plant milks Are they safe? Um the calcium fortification is safe In fact better than non calcium fortified if you're not going to get calcium from other sources Um, but of course the best sources of calcium are from low actually dark green leafy vegetables, which is all Dark green leafies the exception spinach beet greens and swiss short all fantastic foods Just a little stingy with their calcium um So but if you're going to drink if you're going to drink a time melt minus we'll have a calcium fortified um, but Uh, the question is uh, so in terms of safe. Yeah, sure. It's the best option. It's a yellow light food in my traffic light system Um, that I have a hound and I have a videos now on my whole traffic light system So green light foods are whole plant foods, which you should aim to maximize Whereas you are trying to limit uh yellow light foods And so those are processed foods like plant milk, so why Drink soymilk for example when you can eat at a moment which are whole soy beans don't have any of the fiber thrown away or anything Right a whole so whole foods tend to be better than processed foods All right um having said that Primarily probably depends on what you're putting the plant milk on if you're putting your plant milk on fruit loops It doesn't matter what kind of I mean, you know might as well put any milk on fruit loops um, but if you're If adding some almond milk or something makes you eat more oatmeal or something really healthy well then go for it Okay barat asks Uh, thanks for all the work. Sure. Oh have five questions. All right. Here we go question number one Uh, Santa Cabalman is the safe for ex smokers Um quit smoking. Congratulations Um, and with b12 recommendations someone's still smoked. Um, so this um the concern about Um, b12 supplementation and smoking is uh b12 is actually used by your body for a whole bunch of things And one of which is to detoxify cyanide and say well, how often do I come in contact with cyanide every day? Probably if you're eating healthy foods Um, actually more than half of the crops That are used. Uh, the major crops on planet earth are from cyanide contain um producing food, you know, uh, crops plans Um, anyway, so all of us um, unless you're, I don't know, just eating processed garbage all day Um, are exposed to cyanide every day in our body, which is fine because everybody evolved all sorts of ways in fact had five ways Um to detoxify one of which is used by the b12. So the concern was If you're a smoker and there's cyanide and cigarette smoke, um lots of cyanide Compared to you know, what you get in your diet. Um, uh in your body would have higher b12 needs Right because it's using a whole bunch of it just to get rid of the uh, the cyanide and tobacco smoke Um, and so the question was well, if you're going to supplement you need to have a higher dose if you're a smoker um And the instrument medicine looked at all the which is you know, they the uh precision institution that determines Like the rda's etc And they determined that smokers they looked at the body of evidence and you know smokers Good in theory, but smokers probably do not need extra Vitamin b12 and the so for example b12 levels in the blood of smokers is the same as the blood non smokers So yeah, it probably probably doesn't make much of a difference. So, um the best um The best thing to do for smokers and b12 is to stop talking Um in case you take your b12. All right question number two from barat My thoughts on the oh the california warning The prop was it prop 20 warning Um about you know something that contains heavy metals can cause cancer birth defects Um, uh, oh on a laurea and kelp. Oh, um So, uh prop uh, so california has some of the strictest Um, um regulations in terms of labeling for contaminants on the planet. I think that's a wonderful thing um Unfortunately, these the the kind of warnings become ubiquitous people kind of tune them out. Um, but um In terms of heavy metal contamination in seaweeds I would only be concerned about two one is kelp. It's not heavy metal contamination. It's iodine, which is um Uh, just a different element a little too much iodine and uh, unless you just a Many pieces you could actually get something called thyrotoxicosis. It was kind of like thyroid hormone overload if you too much kelp. Um, and the other one is um Is uh arsenic in Higiki Either a spell with a z or a j in the middle of higiki higiki So it just says too much arsenic just sucks it out of the water And so I would encourage people to stay away from those two seaweeds, but eat all the other ones including a laurea Okay Barat oh question number four. I got blood tests done. Um too high Iron serum iron went and donated some blood Um, so what you need is what I need is what I call typically iron studies was a whole bunch of Um, uh, so it looks at iron stores. It looks at how much iron you have There's just lots of ways you can have high iron in your blood So iron um, so if you have inflammation through body if you have an injury or something I should get high iron. Um, uh in your blood has nothing to do with actually your iron stores um So if you had high iron stores and maybe um, I don't mean blood might help But um, but just because you have high serum Iron levels does not mean you have iron overload necessarily Um, and then barat question number five. Um, I have oh wow Um ldl cholesterol 71 milligrams per deciliter. That's fantastic. I think barat is asking is that too low not at all Um, we really should get down 50 60 70 making it essentially a heart attack proof so a little cluster on her body There's just so so a little the sticking tool in flame garteries That one can kind of uh check off, uh heart attacks from our Our list of killers and then just worry about all the other leading cause and death Um, but no that's fantastic. Um, uh, that's a excellent ldl have Um, kathy e asks are grandchildren's pediatricians are saying to one avoid any rice products because of arsenic And two avoid oatmeal um because of a roundup Interesting. Um, so uh the pediatricians about rice products Um, I have a whole series about arsenic and particular concern for children. Um, uh, particularly since so many kind of Snacks for children Are um a sweetened with brown rice syrup or these kind of puffed rice snacks Have some of the highest levels of arsenic we've seen. Um, and so, uh, I uh, so I would encourage you to watch my arsenic videos and make up your own mind in terms of how much rice exposure you want to get Um, and then uh the oatmeal so yeah, there's been some at least impressed reports Um talking about bifase kind of the active ingredient the pesticide in monsanto's roundup Um, uh, contaminating oats. Maybe I haven't looked at it yet. Um, but it's something I will definitely look at and let you know I'm in the concern that Uh, that all I'm also looking into is uh any fungal toxins You know, like there's aflatoch there used to be aflatoxin problems in moldy peanuts Um, well, there's another kind of of uh of toxin that I believe was found in Cheerios and the question is well, is that too much? Um, what about other old products, etc? So I'll do a whole thing on mycotoxins. Um, stay tuned Zach Plunkett asks is baking soda safe to use on the skin as a deodorant? Sure. I know if it's effective, but um, uh, it's uh Unless you add some vinegar and then you have volcanic armpits Zach Plunkett asks Um, can I speak to a bit like a skin discoloration? What foods can help with that? Oh, that is a fantastic question um So some people with darker skin have these spots of lighter skin because they're melanin producing um, uh, skin cells Um have been destroyed to a kind of an autoimmune reaction Um, the question is what can you do about it? There's going on like a anti-inflammatory diet might that help like it doesn't so many other autoimmune diseases like multiple sclerosis and uh, And uh, and Crohn's disease and rheumatoid arthritis. That's a great question Uh, I haven't yet to look into it. I'll add that to my list Um, and uh, thank you for that question because of you I may do a video about it and you watch the video and be like, hey That was because of me. Zach Plunkett asks again. Are there any proven benefits for taking cold showers? Oh, this is actually fascinating Um, and it has to do with thermogenesis. The question is, uh, can you activate your bat your brown adipose tissue? Um, uh, so I'm just some neat. So if you type in brown adipose tissue, um, Or maybe just bat internationally fast. It was a really interesting video that starts talking about People dying in world war one munitions factories overheating to death And that's because there's this uh, fat burning compound. Anyway, this is fascinating Uh, fascinating video series that talks about um, there's actually what's called brown fat that Unlike white fat which stores fat actually burns fat brown fat actively burns fat Um, uh, found in infants to keep our little Slippery wet newborns warm when we didn't have incubators Um, uh for a few million years um, but then we thought um Infants lost it and then grew up without it But then we discovered. Oh, it's actually found in adeptive beings Could we use it for weight loss how to be activated? It's supposed to be a little cold and it wakes up. Um, and so if you took cold shower, could you activate it? So I have a whole section in my upcoming book. I'm not to diet on weight loss of Well, I will be out on december 2019. Hopefully if I Um, if I meet my deadline in march, um, which talks about Um, the use of cold to activate bad and I I believe uh, I uh, they they uh, the sneak peek answer Is there much? More, uh, there are much less shocking ways to increase your bad and you can do it through diet So you can increase your ground-up, post-tissue activity through diet without having to shiver through Um, cold showers. Um, anyway, oh fascinating The whole thing's fascinating. Um, and then and then there's um, the caloric expenditure And weight loss Swimming in cold water versus warm water is totally different You think well, you burn more calories in cold water because you have to keep yourself warm They say weight loss less weight loss after swimming in cold water I think if I remember correctly and there's all sorts of really interesting explanations about that. Anyway All sorts of cool new stuff. I learned Um, working on this book and that's what the all my work is about. I learned just as much as anybody else I'd be doing this work even if I didn't share with people just because I find it so intellectually Fascinating as well as helpful for my patients Um, but I love that I can share with millions of people and help people across the board. Okay Kathy asked, um, lifelong um, vegetarian vegan relaxed Year and a half. Oh, he's athletic fit weight. No drugs cigarettes alcohol Recently developed paracysmal atrial fibrillation and was put on a beta block of drugs drugs to to Oh, I'm running out of time. Um Oh, so, um, so, um, the development of afib I think is there any I don't uh I remember looking into caffeine in a video about that but beyond that I didn't see any, um, diet Relations with atrial fibrillation in terms of prevention or treatment Um, and so the fact you've been eating healthy Probably didn't affect it, but there's all sorts of things that could And so, um, uh, instead of just treating it. I would encourage Um, well, I would just ask your position. Where do you think they comes from? Maybe by treating the cause you could help them. They're certain are, um, Like herbal weight loss supplements and things like that that can cause, uh, um Disrhythmia is abnormal heart rhythms and things like that. And so they should just make sure there's nothing else you can do to treat the cause Or they could just say well, we have no idea and we just have to treat it, which is possible. Um, often, uh, we we don't know why People go David What do you recommend for Pots patients who oh, uh, well i'm dirty I am out of here. Sorry. Um, but, um Uh, I hope I had the chance to answer your question. There's probably a million more But, uh, hopefully I'll do it in a future q&a or even better in person when I finally finish this book Get back on the road and hopefully come to a city near you. Thanks everybody Thank