 Hello? Good evening or good morning wherever you are. That's I guess the great thing about this Welcome for 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 you don't have to Then I compile all the most interesting most groundbreaking most practical findings into bite-sized videos Upload to my website nutrition facts.org Everything on the website is free. There are no ads. No corporate sponsorships strictly non-commercial Not selling anything. I just put it up there as a public Service new videos and articles every day on the latest in nutritional science Evidence-based nutrition what a concept I Used to personally answer every single question posted to the site that did not last long We're now to a million hits a month And so I want to thank Google for the invitation and the opportunity to answer your questions live in real time starting now, let's do it. I have a list of questions here. I click on the question and Evidently, I don't know if you can see if I'm answering it But let's try this selecting question Blame asked. I don't know if you can actually read the question So I'll reread it, but then if I do this again, and I don't have to reread it. I won't have to Reason learned that nearly all cans for canned food lined with BPA. Yes, could I would I recommend avoiding canned foods for this reason? the last video I did on BPA Was on male sexual dysfunctions of BPA as this plastics chemical used in polycarbonate plastics Not PVC plastics used as a liner chemical liner inside food cans And and so the last and so I have a couple of videos talking about which plastics have it which ones don't Based on the little number. I'm kind of imprinted on the plastic product So I kind of which ones are harmless and which ones are potentially harmful. So BPA Has been associated with cardiovascular disease diabetes and in the last video. I did on male sexual dysfunction measuring quality of sex life and Building maintain an erection all associated with higher levels of urine BPA in the urine Which is a measure of how much is flowing through one's body So The question is well, where is it found in our food supply food is a major source of BPA So the the reason I did the video is there's finally a good study that looked at about a hundred food products fresh Canned uncanned and they found it in all the canned products So everything from V8 to Chef Boyardee and sardines green beans anything in a can of the only Non-can food they found BPA and was sliced turkey So if one stays away from slight turkey and canned foods one should minimize one's BPA exposure Having said that there are companies that produce canned foods like eating foods makes beans canned beans They do not use BPA And so you can I would hate for people to avoid eating beans In fact the benefits of eating beans and the convenience of canned beans would increase your bean consumption would in my Estimation far outweigh the downsides of a BPA exposure, but hey why Have any risk why have any exposure when you can buy canned beans without BPA? Next question And I think you can so I'm just going through some that've already popped up But you can ask them live and they'll pop up for me, and I'll click on them, and I can answer them as well alright Okay What are what am I? I'm oh, I got a select What are my thoughts on eating? Marmite for B12 Okay, I've never eaten Marmite. I'm going to very quickly Wikipedia and see how much B12 is in Marmite. I assume it's a B12 fortified food. Ah Oh, it depends if it's New Zealand or British Marmite But but it has about point six micrograms per serving And so you one can get all the B12 they needed from B12 fortified foods, but And I have videos about this you fill up your receptors really quickly And so if you have small amounts of B12 you have to have kind of frequent amounts She need about 1.5 micrograms separated by about four to six hours three times a day So that would be oh They gotta be like a Two or three teaspoons of Marmite three times a day or a teaspoon in nutritional yeast or a couple of fortified Soy milk or something And so one could get the B12 they needed from B12 fortified foods by encourage people instead to It's easier more convenient cheaper to take out vitamin B12 supplement. I recommend I have a list of all my recommendations 2,500 micrograms once a week's probably the cheapest easiest way cost about five bucks a year If you want to take it every day, which is fine as water, so I'll believe just pee it out It's 250 micrograms a day, and I have all the calculations in my videos on B12 As to how I arrived at those numbers. So you just type in B12 into newshishfacts.org and the search function and you will Find it. Okay Okay, should okay, where we go Let me look down the list for ones. I think I can answer quickly. I'm sorry if I skip anyone Anyone's great questions Oh that one will take a while What All right, is there a way This one's easy. What's the best way to incorporate turmeric into your daily diet? You just sprinkle it on food you eat foods that contain turmeric if you wanted to you could You could fill capsules of it if you didn't like the taste and Or or take capsules pre-made with it consumers lab which is an independent kind of actually for profit though I believe a testing company recently looked at various turmeric supplements and looked for like lead and Arsenic contamination didn't find any have mental exposure. I don't think Alright What else we have I'm not seeing like a New questions pop up anywhere. I hope people can answer them Live or post them live in the meanwhile I will just keep picking some from the current list Right Okay, how does one know that here? She is not getting enough magnesium and or zinc. Thanks to Xto, thank you for your question. Um There actually aren't tests That can really tell if you have magnesium or zinc Deficiency you can test for the amount of Magnesium for example in the bloodstream and so test for something called hypomagnesenia But that doesn't necessarily mean your magnesium deficient and vice versa But so basically You don't worry about it. You just eat lots of magnesium rich foods What are magnesium rich foods or magnesium is the element right at the center of the chlorophyll molecule? So anything that's green Besides fruit loops Naturally green has Has magnesium in it. So dark green leafy vegetables is also magnesium in Beans and nuts and fruit in terms of zinc Again, it's really no test to tell if you're getting kind of adequate zinc intake one of the early symptoms of zinc deficiency is the Diminished sense of taste and I think I there was a video I did a video on a study that found that for example Vegetarians didn't taste as well now I've kissed a few I think they taste pretty good, but But that just shows I mean they're not I mean where zinc found really healthy foods again greens beans Whole grains and nuts and seeds and so the odd these vegetarians are not eating enough healthy foods and so Maybe they were eating too much empty calorie junk. It's interesting zinc Zinc is kind of the opposite of In terms of requirements for that for two irons. So for example Women of childbearing age have higher iron requirements Because because they're expected to lose some iron every month And but it's the opposite for men men have higher zinc requirements because they're expected to lose zinc as well and they lose zinc in every seminal emission and so It's I think so it's I think it's 15 milligrams for men 12 milligrams for women, which is the equivalent of about about the zinc the ingested Equivalent of the zinc found in a single ejaculation and so they're assuming the Institute of Medicine have made these recommendations assuming that men Lose kind of one load of zinc a day and it's so if that does not describe you though You may want to eat more Quinoa, zuki beans, and you know colored greens to make sure you're getting enough zinc Ha next on the list I've heard that coconut oil That the saturated fat and coconut oil is not a concern. That's actually a common You hear that from the the beef industry a lot that the debt Yes, there's saturated fat and coconut oil, but it's not the bad type of saturated fat that raises ones LDL That's a myth and I have a video a number of videos about coconut oil that talk about Yes, indeed coconut oil has these medium chain triglycerides But it also has saturated fatty acids that do increase ones LDL the kind of number one independent risk factor for our number one killer of men and women And that's a heart disease so I encourage people to stay away from to decrease your intake intake of saturated fat There's really only three plant sources of saturated fat Number one is coconut oil number two is palm kernel oil found often in junk foods And the third is cocoa butter, which is the The fat found in chocolate So cocoa powder is fine. That's de fatted Chocolate in fact de fatted de sugared chocolate and so you know be great to make your The you know smooth fruit smoothie a chocolate smoothie by adding some cocoa powder, but I would not routinely eat Chocolate because it may raise your LDL bad cholesterol Okay My paleo friends say that beans thanks to Karen Harris My paleo friends say that beans and whole grains are inflammatory is this true? If that were true one would expect that These foods would be associated with inflammatory diseases and not only is that not true. You actually find the opposite so for example Oh, I don't know the name of the video My latest bean video was about Was about longevity that the single dietary factor most associated with long life in populations around the world was legume consumption, which is beans peas lentils chickpeas mom and So I'm if you want to know how much a population how long they live you see look at their legume consumption and similarly, I think I just profiled a meta-analysis of studies on whole grains and found them Significantly I found whole grain consumption inversely associated with chronic diseases Including many that have an inflammatory component and so it I mean it just it doesn't make sense If the people that live longest and with the lowest levels of chronic disease Eat the most of these foods why anyone could consider them inflammatory. Oh What did I just do? Okay Alright Next Alright cover the zinc question What are my favorite alcoholic drinks? I actually don't drink. I I love my brain cells too much and but I in terms of What it does for one's health so alcohol increases one's risk of Certain types of cancer particularly breast cancer Decreases your risk of heart disease increases your risk of one type of stroke called hemorrhagic stroke decreases your risk Another type of stroke is schemic stroke. What does that mean overall in terms of one long ones longevity? I have a bunch of videos on alcohol Basically for people eating the standard American diet people eating a very Sickly diet I'm actually extends one's lifespan because they're reading because they're they're so likely to die of heart disease number one killer That did actually make stem their lifespan. However people following just a minimum of basic Healthy behaviors, and I go through what those behaviors are in the video do not benefit from alcohol consumption and so and My latest videos on alcohol is an alcohol and breast cancer finding that even light drinking Like less than drink a day may significant increase one's risk for breast cancer, so I encourage people to to decrease their alcohol consumption was now considered a by the IARC which is the World Health Organization that categorized carcinogens as The highest level of carcinogen in terms of human cancer-causing abilities Alright next Okay Okay regardless Costas asked regarding b12 Some say that eating Various foods may kill gut floor and inhibit b12 production It's a factor of fiction It doesn't matter if these foods inhibit b12 production because b12 is produced by a bacteria But produce too low in our digestive tract for us to absorb it b12 is absorbed in a small intestine However, b12 is made lower down by gut bacteria in our large intestine And so and the reason we know that our gut bacteria can actually make b12 is they actually Profiled this rather disgusting study in one of my videos Where they had grad students, you know, basically Drink fecal smooth drink their own feces and found that their b12 level b12 level shut up But that's there are better ways to get your b12 but so We cannot rely on our endogenous production although probably some bacteria on your teeth So if you have really bad dental hygiene, you may get a little b12, but again, probably not the best way Alright Let's see what else we have here in the list I wish there were a way to rank them by the number of people that that plus them so I could ask them I was common questions. I'm forcing I just kind of get a list But maybe I'll figure it out and be able to do this better next time What is a good vegan vitamin D source without lanolin that they're allergic to wool There are two types of vitamin D vitamin D 2 vitamin D 3 vitamin D 2 isn't is made by Phone guys, so if you actually take mushrooms and stick them on the sun or under UV lamp They actually make vitamin D just like when we go outside and get vitamin D So the best way to make vitamin D the best way to get vitamin D is to make it yourself By getting enough kind of midday sun Of course, that's difficult at this time of the year in the northern hemisphere Especially if you live at high enough latitude where the sun's razor at such an angle you just not gonna make enough Vitamin D no matter how much you sunbathe naked outside in January So I'm you probably good idea during those times to get it Through a supplemental source and in terms of how can you do it if you want to stay away from wool? You would do that so you can get any vitamin D 2 is not the source involved And there's actually a source of vitamin D 3 which is sourced from lichen, which is a type of kind of plant And so D 3 comes in plants and animals D 2 comes from fungi yeast and mushrooms either way You can get your vitamin D although most of the studies on Longevity showing that those two people taking vitamin D supplements actually live longer lives We're done on D 3 so that may be a preferable source and have a video talking about D 2 versus D 3 if you want any more details alright who oh All right when people don't die of heart attacks and breast cancer one of the most common cause of death I have a video called uprooting the leading cause of death in fact It's probably the most popular video on the site so far as my annual talk to animal kind of literature of you two years ago And I go through one through 15 and talk about the world diet plays May play in preventing arresting and even reversing our top 15 leading cause of death according to CDC And so one and two are indeed a heart disease and cancer Three used to be strokes now at COPD chronic obstructive pulmonary disease Which is like emphysema so we shouldn't smoke and I go down the list Then there's strokes and Alzheimer's has been creeping up And so if you're interested in what we can do to prevent a leading cause of death check out that video all right I I Yeah, what does this say I just started a walking regimen as you can see I've already started I'm way ahead of you I hope I'm not making anybody seasick I'm now up to 17 miles a day on average of all though today probably about 20 Can I expect my cholesterol to go down? By just by walking well if at least so if you walk enough to lead to weight loss any type of weight loss whether from you know Cocaine habit tuberculosis chemotherapy whatever your cholesterol will go down. In fact, that's why You can see really unhealthy diets like the Atkins diet In some cases bring down cholesterol because anything that leads to weight loss any kind of hypochloric diet Can can drop your weight and that can help your cholesterol? And so in many cases although Atkins you don't see an improvement in cholesterol on average But it does not raise as much as one would expect because of the weight loss Associated, of course, that's a very unhealthy way to lose weight Alright Dr. Barnard participated in a cool debate which I saw Would I consider participating? Of course, I would that would be awesome My list on my personal website dr. River dot org. I have a list of all my speaking dates I've a bunch coming up And if you want to invite me to come speak to you, there's a little link you can click And he did a great job and big fan of Physicians Committee for Responsible Medicine Of which he is the head Alright Alright, what else is there? Oh all sorts of neat new ones Alright What does my daily diet look like Laura says what what do you eat? Well, and I am I completely vegan I am trying not to be hypocrite and eat what I recommend to all my patients and so for the last 24 years now, I've been eating a diet centered around whole plant food. So This morning Breakfast if I can remember that's the problem with dietary surveys You do all these great studies and they ask dietary recall and people are like I don't know what I have for breakfast yesterday, but this morning. I had we had some sweet potatoes left over and so I Microwaved those mashed them up added some toasted walnuts And some dried fruit dried cranberries tart cherries and barberries and with some cinnamon. It was delicious Lunch what they have today. Oh had a kind of Indian tofu scramble and a whole wheat tortilla For for Kind of a snack. I have to eat kind of four times a day just because I'm burning so many calories on a treadmill Oh, I had cut up Red bell pepper in a bean dip which is kind of like a Baba Ghanoush black bean garlic yumminess and Then supper which I haven't had yet But it's waiting for me is a kind of a squash and bean soup perfect for this kind of chilly weather here in DC All right Dr. Bill Harris, I'm a big fan of Bill Harris out in Hawaii Thanks to Amber asked this question said we should avoid the vegetable oils whether they're cooked or not Do I agree? I think it's a good idea to minimize one's intake of all processed foods so, you know, I think of oil is kind of the the kind of what table sugar is the carbohydrates right oil is the fats and Right, so you take you're something like a sweet potato. It's just packed with nutrition But or or a beet for example, but when you isolate out just the sugar, which is what a lot of sugars made white sugars made from sugar Beats Then you take away all the nutrition you left with a very nutrient poor Chloric rich food. Why would you want to do that? Take away all those nutrients? And the same thing with oil So look if you want all the the nutrients found in extra virgin olive oil eat some olives I mean what you do you take that all of you squish it down all the water so I've been nutrients actually goes With a good the industry calls it wastewater all of waste water. They just dump it at a ditch And so we only get the fat soluble nutrients so you get some vitamin E But why would we throw away all that wonderful nutrition? And we're talking I mean oil has like no 100 calories or so per tablespoon when she can eat a hundred calories not even feel it right it wouldn't fill up your stomach You had a hundred calories of broccoli or something, you know, that's now we're talking about a meal so for So it's kind of a it's a question for me of nutrient density and oils are very low on the list lots of calories And you don't get a lot of kind of bang for your butt nutrition wise because of it So I don't use oils and encourage people not to either Oh Right, what else do we have here? Well, let me go to the top. Maybe that's the new ones All right, oh, let me maybe it's at the bottom What would I oh it looks like the new ones are at the bottom. Okay, then I'll be able to get kind of live questions All right, Jason asked I think just recently What is the most important? Single most poor food. We can put in our body every day dark green leafy vegetables I was just talking about nutrient density if you want the most nutrition for the least number of calories Which is kind of the currency that our body Consumes food then dark green leafy vegetables every single day greens every day. Hey every meal. Why not? Um, yeah, so dark green leafy vegetables with one. Oh, all right Yes, I see all these have zeros at the bottom Meaning no one's voted on them because someone probably just asked them So I'll try some of those and see what happens. All right. What do we have? Okay, a Question about cooking does cooking prevent much of the antioxidant activity. This is asked by Blaine Nordall Thank You Blaine. I have a there's a video Has cooking method in the title it turns out that cooking actually increases the antioxidant content of certain foods So for example, there's more antioxidants in cook carrots than raw carrots because it's not what you eat It's what you absorb and sometimes cooking can actually improve the observability of many of the crotinoid phytonutrients Like beta-carotene lycopene found in tomato. So you get I think three times more lycopene in your system Biting cooked tomato products like tomato sauce Then you would eating raw tomatoes and so Typically when you see these studies like the harbor physician study that found a decrease in aggressive prostate cancer associated with processed tomato consumption I don't believe that's the relationship has been found with raw tomatoes because you just don't get much of that lycopene absorbed And so but if you're well if you're like well, which foods does it increase which ones does it decrease? That's what the video was about and found that some of foods actually can become healthier when you cook them Some are very sensitive of for example bell peppers of the nutrients and bell peppers I'm a relatively sensitive to heat and so you wipe out a large portion of vitamin C, etc And so that's one you might want to eat more raw But I think the bottom line is we should all eat vegetables fruits and vegetables in whichever way makes us eat the most of them Right so for example microwaving so kind of steaming or microwaving broccoli destroys about 15% of some of the most sensitive nutrients like vitamin C and folate So fine. So instead of eating five florets of raw broccoli. You could eat six florets of steamed broccoli I mean if you like steamed better and so you get kind of the equivalent amount of nutrition But you know basically we should eat broccoli in whichever way we'll get to eat the most of it with the exception of deep-frying so like 10 poor broccoli probably not a good idea for a variety of reasons All right. Oh, I didn't mean to get another one from Blaine, but thank you again Blaine What about studies regarding cancer survival? That's something I actively look for And I have a whole it's one of my topics so I cover about 1700 different topics I have videos on 1700 different topics and so and so it's not just cancer But I have specifically a topic a tag set aside for cancer survival So if you go to the website click on it will give me all the videos I bet I have dozens of videos a lot of breast cancer survival prostate cancer survival. Oh That's my timer. Oh my god already. Ah My god that went quick My time is up. I'm afraid it's kind of cut off at the 30 minute mark But that was fun. We should do it again sometime Thank you so much everyone for your kind support over the years If you would like to make a tax deductible donation to the 501c3 nonprofit that keeps nutrition facts.org alive There's a little donate button on the site Anyone donating a hundred dollars or more anyone capable of doing that get a free copy my latest DVD Just came out two days ago on Friday And all proceeds from the sales of all my DVDs books and speaking engagements all goes to charity of course and always will Thanks everybody