 Hello everyone and welcome to my monthly Q&A live from my treadmill to you. It's my third Q&A of the day every month, periscope to a Facebook live. And here's the final one of this evening. This is your last chance to get your questions answered. Of course, you may very well see me live over the next week where I will be in Texas and California and Utah and Illinois and other places, probably just check out my speaking tour list on the website nutritionfacts.org speaking, which for those of you unfamiliar with my work every year, I read through every issue of every English language, nutrition, turn on the world, so busy folks like you don't have to. And then Kapala, the most interesting, most groundbreaking, most practical findings, is an article that I upload every day to my nonprofit site, nutritionfacts.org. Everything on the website is free. There are no ads, no corporate sponsorships, no non-commercial, not selling anything, just put it up as a public service as a labor of love, as a tribute to my grandmother, whose life was saved by the grandfather of someone who's actually answering a question. Hello, Riddie. I hope I pronounced your name. Riddie, maybe. Pritikin, who says that she is Nathan. Pritikin's great-granddaughter. Well, your great-grandfather saved my grandmother. So thank you so much for your whole entire family. I hope your family is still eating healthy. That's a question I have for you. Like, is that, has it suffused the rest of the family and they were all living long, healthy lives? I hope so, certainly. But even if you're eating all sorts of garbage, you've saved so many millions of people that... Anyway, all right. Your question was, what am I going to have for dinner tonight? Well, here on the East Coast, this 8 p.m. already had dinner, did not have a lot of time, just had a little half an hour bit between my periscope thing and this. So what can you make in a half an hour? I just put on some whole grain pasta. In this case, it was whole wheat, like some fettuccine. And then took a can of stewed tomatoes, put it in a blender to blend it up and mix that with a whole hunk and thing of my favorite green arugula. Put that in the microwave to wilt that down. Then, of course, you have to add the fresh arugula at the end to provide the miresonase enzyme to attack those glucose assimilates and make sulfuricane. If you have no idea what I just said, you've got to watch some more nutritionfacts.org videos. Add the can of drained artichokes hearts. Oh, chickpeas. I had some chickpeas in the fridge. Always have a can of fresh chickpeas in the fridge. Or fresh canned beans, period. Doesn't have to be canned in those funky new aseptic tetrapac packages. And then, oh, you know, pepper, oregano, I don't know, hot sauce, of course. And ate real quick. And then here I am, and hopefully don't have a ruble in my teeth. Although if I did, it would be proof that I'm not a poser that I actually do try to eat healthy. When I'm home and have control of my diet, unfortunately, that will not be the case, starting tomorrow for the next 10 days on the road. But I will do my best. All right, the next question. I hate liberals 901 asks, do any cooking messes not produce AGEs and soy nuts? AGEs are advanced glycation end products or advanced glycosylation end products, so-called glycotoxins. Now, I wouldn't expect much in soy unless you're like barbecuing some temper or something. But nuts, when you roast nuts, roast or toast nuts, when you expose high protein, high fat foods to high temperatures. So I guess soy nuts would both fit the bill. So high dry heat temperatures. You're not talking about boiling, steaming microwave. And we're talking about, you know, kind of, you know, broiling, frying, broiling. I said, frying, baking even. So most, of course, those high fat, high protein foods that have all these AGEs, which are bad news, I go to the list in How Not To Dive, the new book, all proceeds go to charity. And it's, you know, one through 20, it's all like, you know, chicken nuggets and hot dogs and things. But you toast your nuts and get high. So it's one of the changes I've made in my down diet is I no longer toast my nuts as much as I love the taste of toasted nuts and seeds. I don't do it because the AGEs are anyway to not produce it. Yes, low, you could cook it less. And so you could lightly toast instead of heavily toast or just not toasted all and eat your nuts raw. Okay, Brittany Flower Day, what a great last name, has a congenital heart condition. Would it be safe to stop the medication? So, presumably, we're talking about kumadin, it's a number of congenital heart, like valvular heart defects, which can create some turbulence that can increase one's risk for clotting. So some people are put on lifelong clotting medications, like kumadin. In fact, healthy diet may actually undermine the benefits of kumadin, because kumadin is basically a vitamin K poison, it blocks the body's ability to regenerate vitamin K. And so if you eat lots of vitamin K rich foods, dark green leafy vegetables, then you overwhelm the kumadin and you replenish your vitamin K supplies, vitamin K's critical clotting. And so you have to basically titrate, your doctor has to titrate your levels of vitamin K to kumadin and then eat about the same amount of greens day to day. And so you don't undermine the effectiveness of the drug. You can certainly go and bring your medical records for a second opinion, but I presume you will be on that for the rest of your life. But yes, congenital, the only way to reverse congenital heart defects is through surgery. However, most people have non-congenital heart defects, have atherosclerotic heart disease, and that can be reversed without drugs, without surgery, just a healthy diet. Another lifestyle changes, which we learned from the great grandfather of one of the questioners on our chat today. Okay, after Brittany, oh wow, I just jumped a whole bunch. All right, well, I don't want to, I want to try to do them in order here, so I'm going to go back up. Should I do the latest first? Well, I feel bad for all the people that put their questions up a while ago. So, wow, there's so many. All right, sorry. All right, I'm just going to run to the end, because it'll take me too long to find each question, because it scrolls me down to the end and I have to find my way back. So, I am looking at the latest, which is from J. Mary, whoa, J. Mary last night is honed canned food better. Home canned food, well, when most people can, they're not actually canning, they're doing it in jars, right, in glass jars, and that's better, because then you don't have to worry about BPA, which is a plastic lining chemical, which is an endocrine disruptor. It's a synthetic estrogen and tied to all sorts of nasty stuff. Just had a bunch of videos about that, but if your tomatoes are in jars, then you don't have to worry about it. Just be careful, home canning to make sure that you're dealing with sterility, because you could accidentally have some botulinum, clostridium botulinum, which is a bacteria that basically is just all around. It's sporyland form for millions of years, literally, this little spore sent around for millions of years and waited, just waiting to get into your canned tomatoes. Improperly heated canned tomatoes, where all of a sudden there's no oxygen and then it can wake up after millions of years and produce a toxin that can kill you. The same thing that they inject people with Botox, but it's high levels and it's not that you don't get wrinkles, it's you stop breathing. So be very careful if you can your own foods to know what you're doing and not just do it willy-nilly, because you can see if a can has, you can tell if a can has been infected with the botulinum because it bulges out because of the gas created, but in a jar you may not be able to see that bulging. Anyway, don't just be careful. Okay. Oh my God, the questions are going back so quickly. Daniel Zamudio asks organic or conventional which do I prefer, presumably you're talking about fruits and vegetables, and I talk about a study in the book published in Food and Chemical Toxicology was kind of a modeling study that suggests that if just half of Americans ate a single serving of fruits or vegetables more every day, every year we would prevent 20,000 cancer deaths. Not just cancer cases, 20,000 cancer deaths every year. That's how powerful fruits and vegetables are in preventing cancer. However, because of the extra pesticide burden of those extra fruits and vegetables, because we're talking about conventional fruits and vegetables, pesticide laden fruits and vegetables, that extra pesticide exposure would cause an estimated 10 extra cancer deaths. So every year we would just prevent 19,990 cancer deaths. Now, for those of you thinking, wait a second, so there's tremendous benefit, a tiny bump in risk. Now, for those of you thinking, wait a second, why not get all benefit and no risk by choosing organic? Great. I certainly try to buy organic myself, but we should never let concern about pesticides from keeping us from stuffing our face with as many fruits and vegetables as possible. Even the most pesticide contaminated foods like strawberries and Chilean imported grapes and on down the list, it would still be better for our health if we ate them than if we didn't. There are ways you can reduce pesticide burden of conventional fruits and vegetables, rinsing under running water. There's a DIY do-it-yourself solution that I came up with. You can just put, just fruit and vegetable rinse into NutritionFacts.org and learn how you can get additional pesticides off, though you can always just choose organic or choose not to worry about it, though you should still always rinse fruits and vegetables under running water, but that's from primarily microbial risks. Who knows what body orifice the person handling your veggies was scratching before they touched your produce, which may not be cooked and that's the concern with fruits and vegetables because they may be keeping raw. Okay, wow. Okay, quick, stop. Questions? Okay, I'm sorry. No, I love the questions. They're going up so quickly that I can't keep track of them. Okay, do I recommend colloidal silver water? One mind asks. I do not recommend colloidal silver. In fact, you can become silver poisoned by ingesting. Some people put it up their nose and you should not use silver internally. You can actually get a disease, turns your skin strange color. Now, is there a role for colloidal silver in topical applications outside the body? Perhaps in some rare circumstances of multi-drug resistant bacteria, but that is not something that people should be using willy-nilly and certainly not internally. I'm so sorry, I can't pronounce some of these names. Joaquim said, where'd you go? Okay, stinky boom boom. Stinky boom boom asks. Wait a second, where did stinky boom boom go? I need to increase the size of my chat window here. Okay, I was so close to stinky boom boom. Okay, then it just disappeared. I'm so sorry, Ms. Boom Boom, or Mr. Boom Boom. Okay, I'm sorry, I got to go back to the bottom because it's growing up so quickly. Okay, any story about BP and vegan... Omar asks, any story about BP, blood pressure, and a vegan diet? Absolutely, I have a whole chapter on blood pressure in the book. We've known since the 1920s that high blood pressure need not occur. Researchers measured the blood pressures of 1,000 people living in rural Kenya, published in The Lancet by the most prestigious medical journal in the world in 1929, and our blood pressures go up as we age, such as about age 60. The majority of us are hypertensive, whereas they're eating a diet centered around fruits, vegetables, wild, dark, green, leafy vegetables, including end beans. Their blood pressures actually go down as they age, in fact, down to the ideal blood pressure. There's no benefit from reducing it further by the pressure of 110 over 70. That's where we should all be working on, and they got there naturally just even healthy. The same thing with rural China, 110 over 70, their entire lives, 70-year-old, same average blood pressure, 16-year-old. And again, what's the Venn diagram of the rural African nation diets? It was plant-based. They've met only not special occasions. Why do we think it's the plant-based nature of their diets? It was sub-protective because in the western world, according to the American Art Association, the only folks getting it down that low are those eating strictly bent-based diets coming in average 110 over 65. So to answer your question, BP and vegan diets average 110 over 65. Perfect, ideal blood pressures. And so that's the diet people should go on and treat the cause. However, you are on blood pressure medication. You need to do this with supervision of your physician because they may need to rapidly wean you off these blood pressure medications because you can't be on blood pressure. If you treat the cause, eliminate your blood pressure. You can't be on blood pressure pills with normal blood pressure. You drop your pressures too low. You get dizzy, fall over, can hurt yourself. So ironically, the side effects are not having to take drugs or having to take fewer drugs. So please work with your physician closely to wean yourself off these medications. Hopefully you can get them off completely and then not suffer the side effects and more importantly, treat the cause of the disease. Okay, any research on recovery for vegan athletes asks Ricky Kay with lots of question marks. Yeah, I got a bunch of videos coming up on plant-based athletes and indeed, that seems to be the key is the recovery time just because the anti-inflammatory nature of the diet just allows people to train that much harder. But of course, the secret is in the training, not the diet. The diet just helps you, enables you to train more but you still have to actually do the training. No magic bullet. All right, Michael Stigl, Stiggy Stigl asks, are you on, of course, I'm on a treadmill. I walk about 17 miles a day. Of course, tomorrow I'm going to be in a plane on my butt all day. But when I'm home, I control my diet, control my life. Yes, I'm on a treadmill all day. I work at a treadmill desk. I'm not tipped to the camera down. You will see my, well, I don't know if you'll see that. That's my, I got my keyboard. I got everything there. So, yeah, so then I can get work done. Does that actually show? Okay. All right. I knew I should have put pants on. And yeah, on a treadmill, because being sedentary is not good for you. Even if you exercise, even if you are, you know, go to the gym after work, sitting down for six hours or more a day associated with living a significantly shorter lifespan. I've got some videos about that. Check it out. What is my input on the lemon first thing in the morning? Fine with me. I would just rinse your mouth out with water after eating that lemon or any citrus or any sour food so as not to erode your dental enamel. Okay. Asks. Oh, darn it. Evan asked. Okay. I'm going to scroll up to see if I can catch up. Yes. Should we limit soy intake? I encourage. I think the sweet spot was three to five servings a day if I remember my own videos correctly. Because at high, two over five servings a day, you can increase your levels of IGF-1. Insulin-like growth factor one is the cancer-promoting growth hormone associated with animal protein consumption. But if you have enough soy protein, you can get higher IGF-1 levels two, which is not a good thing. Elizabeth asks, should humans fast? That is a fantastic question. There's a rich literature now. I wanted to do fasting videos, but there was just no science out there. But now there's just been this burst of science and caloric restriction, intermittent fasting, water only fasting, and all sorts of really cool data. I can't wait to dig through and do a whole series of videos. I hear you, and the videos are coming. Subscribe at NutritionFacts.org and you will be the first to know when the first fasting video goes up. All right. How Chloe Parker asks, how do I feel about the work of Ray Cronix? I think Ray is a genius brilliant guy. We share a lot of research. Anytime I come across a really interesting paper that I think will help his work, I send it to him. He returns the favor. He's got a book. He's working on a book called, I think, Our Broken Plate, something like that. And I'm so excited for its release. He's already published, the peer-reviewed medical literature. He's a former NASA engineer, smart guy. Kind of reminds me of Pritikin, right? Someone now with a medical background, just an engineering background, just wants to know the facts. Just show me the data. And he's done a deep dive in nutrition literature and really has some fascinating stuff. And I've done one video, I think, about his work. I got a bunch more videos coming out about his work. Hey, simple question. Ask short films, ABC, macros. What percentage, the question is like, should like 80, 10, 10, or what's the percentage of macronutrients from protein, carbs, and fat? And the answer is it's the source that matters. As Dr. David Katz likes to say, carbohydrates are lentils and lollipops. So you can't say, should eat more or less carbohydrates because what does that mean? Same thing with fat. Fat is lard or fat is walnuts, one of the healthiest foods. Right, you have to talk about sources. As long as the source is whole plant foods, I'm more interested in whether you're eating whole plant foods than whether or not you're eating high or low fat or, you know, so as long as your whole food source is fat. When I talk about oil, I'm talking about nuts, seeds, avocados. Those are health-promoting foods. I encourage people to eat a palm full, actually, of nuts every day. That's actually one of my daily dozen. Another one is a tablespoon of ground flax seeds. And so it's not, it's fat good or bad, it's the source. Whole food sources of fat, carbs, and protein are your best bet. It's okay to eat five carrots a day, ask Jackie. It is okay to eat five carrots a day and even better dip those carrots in some bean dip or hummus or, and, you're making me hungry. Okay. How can, Kev2020 asked, can your blood type dictate your eating habits? I've got videos about the, the blood type diet or blood type astrology. That's, to me, it seems the same as asking, does my, does my horoscope have anything to do with what I should eat? And so the scientific community has been rightly very skeptical of that work and sees more as a marketing gimmick than having any support of science. Maggie asked, how can you increase your fertility? Actually very similar for both men and women. It's eating a healthy plant-based diet. Though there was a, the, the Adventist too, just had a sperm count diet that found, I think, that sperm counts of vegans was lower. I have that, that study, haven't read it yet, just noted the title and abstract and I will do a video about it. But in general, I've got videos on fertility and lower in saturated fat intake. So you'd assume someone in a plant-based would have improved fertility. I will check out that study and let you know. What about healthy vegan weight gain for strengthening athletes, as Lucas? So healthy, if you add the word healthy in there, then we're talking about whole-plant foods. For athletes that are spending a lot of energy, particularly swimmers, they're just losing so much heat energy and you have to, you know, eating thousands of extra calories a day, that can be challenging in a plant-based diet because their foods are relatively calorically dilute. I mean, you have to huge amounts of food. Now for most people, that's a good thing. It's just hard to get an excess of calories on a plant-based diet, why it's so great for weight loss. But if you're actually trying to maintain an endurance athlete lifestyle where you're eating 4-5,000 calories a day, the way to do that is eat more, eat more frequently, eat more calorically dense. So we're talking nuts, nut butters, avocados, smoothies. You can kind of sneak liquid calories past your body and kind of fool the body a little bit. So, you know, dried fruits. So dried fruits, nuts, trail mix. Yeah. So it's just, it's all about eating lots of food. And then to raise your core content. All right. Should I worry as Fritsomus2988 just went off the screen. Should I worry about my HDL cholesterol of 31 when my total is 134 and LDL 80 fantastic. No, you should not worry about your HDL. In fact, I've got a whole series of videos now that we have something called Mendelian Randomization Studies to look at whether the Protective Association of HDLs actually causal or not. Really quite revolutionary stuff that has rocked the cardiology world. I'm excited to come out videos about that bottom line for you. And you will find out why very soon. Actually, not very soon. But I will very soon when I script the videos, but it may be a while before they actually make it up. All right. How important it is to get your RDA for vitamin D as the vegan surgeon. Vitamin Retrude is very clerically dense. Takes a lot of calories, getting a vitamin E. Oh my God, you might actually have to eat nuts and seeds. But that's a good thing. So, yeah, no, I'd get the RDA for vitamin E. And so by following my recommendation being on to nuts and take a spoon of ground flax seeds, it should not be a problem. All right. I answered the fast-in question. Sorry, missed it. You can go back and listen. Before, only got four minutes left. Oh my God, they're flowing by so quick. Do I recommend a plant-based diet for anemics as Haley Hope? So, the first question is treat the cause. Why are you anemic? There's a number of reasons. So, anemic is not having enough blood cells in your body. So, could it be that you're not making enough blood cells? And there's a variety of reasons that could be the case, could be a problem with your bone marrow, could be a problem with not getting enough iron, could be a problem with not getting enough vitamin B12, or are you losing excess blood? Heavy periods, gastrointestinal blood loss, or is your spleen so you have some kind of auto-immune disease where your spleen is chewing up your red blood cells prematurely and not letting them live a few months. So, there's lots of ways. So, basically, if you're anemic, your doctor has to treat the cause by finding out what the cause is, and then if it is something like iron deficiency anemia, you would still eat a healthy diet, a whole food plant-based diet, but you would make sure that you combine iron rich foods like beans and greens with a vitamin C rich foods, which boosts absorption of plant-based iron. So, you want to have foods like tropical fruits and citrus and broccoli and bell peppers have that vitamin C in your stomach at the same time, they have iron rich foods in your stomach to boost absorption. That would be the first thing I would do to bring up one's hemoglobin which is probably the best laboratory indicator of anemia status, and ideally we should really have low blood counts kind of just above the lower edge because iron can be such a pro-oxidant within the body, and so we don't want to be subnormal, we don't want to be anemic, but low iron stores without anemia is probably the ideal iron status. All right. What? Okay. Doctor, how do you help girls who have Abbey Lavino ask that have lost their period? Ah! Because of something. Lost their period. Oh! So, that's great. There's something called the athletic triad. So, these are young women, typically athletes, who are thin who lost their periods because of a hormonal imbalance due to the lack of adequate body fat lack of adequate dietary fat. I would increase their dietary fat intake and actually increase their body fat get them to eat more because the problem with losing one's period as nice as that may be just from a convenience standpoint is you run this severe risk of losing your bone mass. So, that's why it's so critical. So, because the cause of lost your period is a perturbation in your hormone levels your hormone levels drop and you need those hormones to keep your bone strong. So, it's critical. And so anyone who's lost their period, they should go to a dietician. They should go to a doctor who knows what they're talking about. Like go to plantbaseddocs.org and you can find a physician that knows something about nutrition and work with them to restore normal hormone levels. And ah, that's it 8.30 already. That's the end of my third live Q&A for today. I hope you enjoyed it. Hope I see you out in the road the next week, the next month. I will talk to you next month. Get all as many questions as I can answer. I'm sorry I didn't get to so many of them. They're scrolling past. I hope everyone has a wonderful night and eats healthy and takes care of themselves.