 from my treadmill as I do every month to answer any questions you may have. For those of you who aren't familiar with my work, every year I read through every issue of every English language nutrition journal in the world, so busy folks like you don't have to. I thank Apollo the most interesting, most groundbreaking, most practical findings. Dinovators and articles that upload nearly every day to my non-profit site nutritionfacts.org. Everything on the website is free. There are no ads, no corporate sponsorships, strictly 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 own life was saved with evidence-based nutrition. All right, first question on the board is from Bella. Bella says, oh here let me enlarge that so I can read it. Bella says, I put button mushrooms gill-side up on the sun for half an hour to increase vitamin D production, then I slice them, put them on the microwave for two minutes. Is that okay? It's certainly okay. However, you're not going to reach my recommended 2000 international units a day, but D3 every day. In fact, it's different. It's D2 and you're not going to reach that level. So if you're getting inadequate sunshine, if you're getting enough sun to make enough vitamin D, it doesn't matter, but if you're getting inadequate sunshine, I'm afraid mushrooms ain't going to be sufficient. A little better than nothing. Next up, where did we just go? Here we go. Next up is from Hero's Lost 24 Van to Free Radicals or Free Radicals from Meat, Dairy, Protein, cholesterol, and food oils can induce motor neuron disease. I think the only videos I have that deal with kind of motor neurons, of course I have lots of videos on Parkinson's disease, also a few videos on essential tremor, but that's I think really it. And in terms of the ladder, it's not the Free Radicals, but the beta-carboline alkaloids, which are types of heterocyclic amines formed when the creatine in muscles, particularly chicken, interact undergo chemical reaction in particularly in high dry heat. Circumstances like grilling and broiling or baking inform these heterocyclic amines, which are tied to the formation of to the development of essential tremor. Next up, Mark says, are there any herb spice combinations? Ooh, that conflict with each other, I assume from kind of a medicinal standpoint. So there's the, you know, we know about the kind of black pepper and turmeric, you know, boosting the bioavailability of turmeric with black pepper. People, I don't think really understand what's going on there. The black pepper or the pepperine in black pepper is actually suppressing your body's detoxification system, decreasing your ability of your liver to detoxify, you know, chemicals coming into the body. And so allows higher levels of turmeric to build up in your blood, which would normally be cleared out by your liver. Now, if that's the goal, if you want higher levels of turmeric compounds in your blood, well, that'll do it. But you can imagine how there are circumstances where you'd want your liver to be detoxifying some things, but can't think of any combo that kind of is antagonistic off the top of my head. Next question. Justin says, would I advise taking brazil nuts once a month if adequate amounts of selenium is attained through diet? Yeah, you're taking four brazil nuts a month is not going to satisfy your selenium requirements if you're not getting selenium in any other way. I just, there's a study that suggested that four brazil nuts once a month significantly decreases cholesterol levels within, I believe, nine hours and they kind of stay down for that month. And so as a suggested, why not give it a try? Unfortunately, people took that advice and said, hey, if four once a month is good, how about four a day, which would be way too much selenium. Selenium has been termed an essential poison. I mean, we actually do need selenium, but there's a very narrow therapeutic window. And even a single high selenium brazil nut a day is a pro-inflammatory. It actually increases inflammation within the body. So you can absolutely overdo it four once a month. It shouldn't be a problem, but not for, but you would do it in term for cholesterol reduction. Okay, next up, Mark says, asks, does cooking with vinegar lessen the nutritional benefits? No, the nutritional benefits are from the acetic acid, and you can, and the acetic acid is not destroyed by cooking. Good question. Nancy says, do canned mushrooms have any health benefits or is cooking raw mushrooms the only way to go? So, you know, the only problem with, well, two problems with canned vegetables, one, they taste gross. And two, the reason they, two, because they taste gross, what do they do? They add salt to make them taste less gross. And so typically canned vegetables are loaded with salt. But if you can find canned mushrooms without salt, then go for it if you don't mind the taste or the texture. I find if you're like, well, I don't have access to fresh mushrooms, get dried mushrooms. You get all sorts of crazy dried mushrooms. I just got a big bag of porcinis, my favorite mushroom taste wise. Oh, and also one of the highest sources of ergothionine, which is a so-called longevity vitamin and talk a lot about in the, you know, how not to age book coming up. So you may indeed get some porcinis too, and they're delicious. Make a thick, rich, not thick, rich broth with, it can be used for satay and all sorts of wonderful things. Anyway, so dried mushrooms keep really well, and you can get all sorts of different kinds of dried mushrooms. And they're, when I talk about cooking, the importance of cooking raw mushrooms, we're just talking about garicus mushrooms. There's some called geratin found in that family. And so that's white mushrooms, cremini mushrooms, portobello mushrooms, which are all just the exact same mushroom, just the different stages of development. And that mushroom does have something that you really want to cook out. But oyster mushrooms, you can eat raw. In fact, you can make oyster mushrooms. In fact, I do make oyster mushrooms. I started out with those kits, you know, just like just add water and they have these beautiful blooms of oyster mushrooms. So cool. And then I'm like, whoa, I got to get serious with this. And then started actually getting spores and crumbling up and have a little bed outside under a tree and water it. And we got these massive mushrooms like this big. Anyway, so you can make your own mushrooms. And so yeah, you can eat raw oyster mushrooms. The only other two I'd be worried about making sure you're cooking really well, shiitake mushrooms, not because of a geratin, but because you can get shiitake, this flagellate dermatitis, this whip like rash up to 10 days after you eat the undercooked shiitake. So you don't make the connection. And then morel mushrooms have to be cooked and shouldn't be eaten with alcohol. And even if they are cooked, don't eat too many of them. Anyway, that's a quick little mushroom bit. All right. Next up, Giani says, I am on warfarin. I've been diagnosed with antipossilistals, antipossilipid syndrome. For patients on Cumboden can diethin the blood efficiently enough to remove the need for taking the drugs. For example, turmeric or some other kind of anti-inflammatories. And the answer is no. The gold standard for antipossilistals syndrome, which can cause an autoimmune condition, which causes your blood to clot anywhere in the body, and basically the gold standard of treatment is lifelong. Anticoagulation using these so-called vitamin K antagonists like Cumboden. And so, yeah, you were going to be on the stroke for the rest of your life, which is good news because it significantly decreases your risk of having clotting event, which can be really quite serious. Of course, we have to worry about because it works by blocking vitamin K in the body, which helps your body clot blood. And so, if all of a sudden you ate a whole bunch of vitamin K out of nowhere, like eating a lot of dark green leafy vegetables, then you'd replenish your body supply that's being blocked by the drug and you can become clotting against it. You have to titrate your drug intake with your greens intake and then have a steady greens intake. And so, of course, you want it really high. It's not saying don't eat greens. The reason doctors say don't eat greens is because they assume you eat no greens. So they're like, don't all of a sudden eat some greens. But what we should be doing is titrate up the levels of the drug so you have lots of greens intake, and you maintain that greens intake with the intake of the drug that adequately thins your blood. Okay, next up, Shayla says, any advice on dealing with anxiety and panic disorder? I do have a few videos. So, for example, there's the University of Arizona video study found that those randomized to egg-free vegetarian diets had significantly within two weeks, significantly improved mood and decreased anxiety. Now, this was people who don't have an anxiety disorder. These are just normal people who just are about anxiety levels and mood changing. The only anxiety disorder video I think I have talked about butternut squash seed kernels because they're high in tryptophan, relatively low in protein, and can get these neurotransmitter precursor into the brain. And I talk about that. So if you just type in butternut squash into nutritionfast.org, that should pop right up. Okay, Hubert says, if someone's been by a tick, it's not possible to pull it out so that is no longer so that it was no longer visible. The tick was invisible in the body. How do you eliminate from the body by natural means? Ticks don't disappear in the body. They fall off or are dug out. So I've been by the tick. Yeah, so, I mean, if you are in an area with Lyme disease and you don't believe you got the tick off within like a 24-hour period, you can talk to your doctor about some like doxycycline or something, which can be taken up, I think it could go up to like a week after the tick bite to decrease your risk of eating Lyme disease. But there is not like a tick burrowing inside your body. That is not what ticks do as far as I know. Okay, Tina says, I would like to know if Indian spices saute noel do they lose their antioxidant properties? No, and well, I mean, at that kind of heat, they may lose some of their antioxidant properties. But the fact may help absorb some of the components that are fat soluble. And so, rather than sauteing noel rather than cooking with oil, which can create some toxic byproducts, let us add whole food sources of fat like nuts, seeds, so you can make like a cashew cream or, you know, to make that Indian curry or whatever, or add some pumpkin seeds on top or some avocado or something like that. That would be the best way to get the best of both worlds in terms of absorption. Okay, Hubert is back. How do I treat psychosis? Person with psychosis takes, whoa, well, you're not taking 500 milligrams, presumably micrograms, vitamin B12 daily, it's a plant-based diet. So psychosis can cause a variety, thanks to the classic causes schizophrenia, but lots of things can cause it to be psychotic and be side effects of various drugs, both illicit and otherwise. And so treat the cause is really what you need to do and treat the cause. Find out what it, you know, work with your doctor to find out what's causing the psychosis and then try to remove the cause. Larry says in a video, he said, diets high in sodium, ah, increase, associated with increased risk of stroke, how high is high? High is over 1500 milligrams of sodium a day. Ideally, we'd stay below that. That's the American Heart Association recommendation. And diets high in sodium aren't just associated with increased risk of strokes, but all sorts of things. High blood pressure, kidney damage, autoimmune disease, you name it, we really need to cut down on our salt intake, which is mostly processed foods, about 70% of sodium intake is from processed foods. So, you know, eliminating not only just not adding, you know, salt at the, in the kitchen or dinner table, but, you know, anything kind of in a boxer bag or can really need to check to make sure that it has less sodium than there are calories per serving. And then at least it would get people under like 2000 a day or 2300 a day, which is better than nothing. All right. This is offer over street, mostly whole food plant based with a whole spelled with an H, several years, but my LDL, oh, it means high. Oh, okay. Doesn't mean I can eat whatever I want. So, so the average LDL of someone eating, eliminating from their diets, the three things that increase your cholesterol, and that is trans fats, saturated fats and dietary cholesterol, if you so by eating a whole plant based diet, average LDL comes about 68, which is good for primary prevention. Unfortunately, it's a, well, fortunately or unfortunately, it's a bell curve such that half the people do even better than that, eating the same diet. Another half do worse than that. Thanks primarily to genetic predisposition. And so, if you just have a high run high, well, then it's even more important to eat extraordinarily healthy. And if removing those three dietary components from your diet or minimizing them as much as possible, it's insufficient. Then you move on to adding healthy foods to your diet, the whole cholesterol from the body. So I'm thinking about Dr. David Jenkins portfolio diet, adding things like soluble fiber rich foods, like, you know, slimy foods, okra oatmeal eggplant, adding nuts, things like that pulling your cholesterol down from different ways. So you have this kind of portfolio effect to lower your cholesterol beyond just being a plant based diet. Okay. Next up, plants only muncher asks, do the oxalates and spinach should be eaten alone? Should it be eaten alone with other leafy greens or not eaten at all? Oh, no, you just have to moderate your intake. So for the three greens that are high in oxalates, spinach, Swiss chard and beet greens, you just, you should not eat cups a day. Now, if you have a history of oxalate kidney stones, I would, you know, move away from my oxalate foods altogether. But for someone who isn't, who doesn't have that history, you just don't want to eat cups a day of spinach. You do want to eat cups a day of greens, though. So then you'd, you know, you'd mix, you'd diversify your greens intake to get some of the lower oxalate greens like, you know, kale and collards and bok choy, all those other ones for greens on the list. So spinach is super healthy food, but stings you with its calcium and number one source of oxalates intake in the country. And so if you get too much, you can increase your risk of kidney stones, which are ouchy. Man of constant sorrow asks, a doctor claims a B12 causes cancer. Oh, any evidence of this or is this BSX? I have a video about it. I just put in B12 cancer pop right up and all will be revealed. All right, Shay's Blair, Shaila, sorry, Shaila Blair, trying to wean off an SSRI for anxiety because cytosacces are disruptive, that's very common. You know, alternative is a way to lower, we talked about anxiety earlier on the Q&A. What's up with plants? It says, thank you. Oh, that's nice. You're welcome. Any opinion? Oh, on the Mark II study, specifically intensity and duration of exercise and not duration of exercise causing coronary atherosclerosis, I will look into it. I have not, I'm sure it's in my inbox. We have all sorts of wonderful volunteer article treers that scour the literature for good stuff for me to sit down and write new videos on, but have been in book mode. And so I've yet to do the next big batch of new videos, but we'll certainly check that study out. Next up, oh, I'm man. Oh, here we go. Man of Constant Arro is back. No wonder you're in Constant Arro. If you have all these medical issues, any advice on how to treat hadal hernia? So hadal hernia can be considered a pressure disease similar to hemorrhoids, diverticulosis, and varicose veins, where strain, excessive straining at stool. In fact, any straining of stool is excessive. Bell movements should be effortless because you're eating so much fiber. We evolved to eat over 100 grams of fiber a day. Now 97% of Americans don't even reach the recommended minimum daily intake, which depends on your chloric intake, but is under 30 grams. But when you strain at stool, you can actually push part of your stomach up into your chest cavity and that can contribute to acid reflux, all sorts of things. So critically important to eat fiber-rich foods to prevent outpouchings from your intestine, like diverticulosis or veins around the end of your digestive tract for hemorrhoids, etc. Okay, next up, I think I actually missed the flu because I go so quickly, but Tricia. Tricia's sister has to reveal, it's interesting, how she's the dietary nickel and she reacts. So whole grains filled with minerals. I'm not surprised they have nickel in them and she's really obese. What can you do? Eat low nickel foods. I don't think I can even name which. So you don't have to eat whole grains. Whole grains are little seeds. I mean, what is a whole grain? It's a little plant sticking to the ground and makes a new plant. So botanically, so seeds, nuts, beans, the whole grains are all kind of the same thing. You put it in the ground and the plant pops up. So they have kind of similar nutritional aspects and so if for whatever reason you can't do whole grains, you could do other so-called seeds and get the same kind of nutritional benefits. Next up, Noriko. I've been making organic bone broth for years for your joints, especially needs, also faithfully using multi-collagen. I don't know what that means. For gut health, joints, and skin is terrible. What do you recommend? I just did a webinar on collagen. Those videos will be up soon on NutritionFacts.org. In fact, a bunch of our webinars are now, you can just, the kind of archived ones you can watch. I don't know if that one is or not, but so I talk about how, I talk about the kind of controversy surrounding eating collagen for both skin aging and for joint health and basically kind of the bottom line. Oh, I'm so sorry. Let me turn my do not disturb on. I should have done that before. The bottom line is that instead of eating collagen, we should boost our own endogenous production. That was with a number of collagen-promoting foods and nutrients. So 95 milligrams of vitamin C a day, which is actually more than the recommended daily allowance, was one of the recommendations. So vitamin C rich foods are like citrus and broccoli and bell peppers and tropical fruits and there were some other foods that can boost collagen intake for those who want to, for those who think it might help. Oh, I just lose that. Kim says partners is a 27 million, no 27-year-old male presumably diagnosed. Here we go. They were just talking. Oh, and because he's been eating very high fiber, exercise, blah, blah, blah, okay. So fiber is the critical point. And so diverticulitis is an inflammation of one of the diverticulosis outpouchings of the diet. And so unfortunately, they don't go away. So in populations that eat whole food, plant-based diets, there's essentially no diverticulitis found or diverticulosis found, but it's very possible if this is relatively recent conversion that for the first 20 years of this person's life was straining at stool, blowing out pieces of their colon, and then only recently, for whatever reason, did one get inflamed. So better to prevent in the first place, but certainly, all you can do now is prevent further a diverticulitis from forming and you do that by maintaining your high fiber diet. Okay, Larry says, do crackers, bread, potato chips contain resistant starch even though they've only been cooled to room temperature rather than refrigerated? No, we want to refrigerate. So for example, you bake a potato, put it in the fridge, and then you warm back up and you have that form, that the formation of extra resistant starch, but it doesn't have the room temperature. And even in the fridge, we're talking, well, I think it was like two percent formation, two percent of the starch kind of turns into resistant starch, meaning that it's resistant to digestion from our small intestine enzyme. So it makes it down large intestine large intestine acts as a pre-baric to feed our good bacteria, but something like a legume, beans, flipy, chickpeas, lentils, they start out like three, four percent. So if you really want to feed your gut bugs, whole grains, legumes are the way to go. But yeah, you can get a little extra resistant starch, but if you're going to eat potatoes, having like potato sound would be better just because it's cold. And actually, the vinegar in potato salad also reduces the leesemic impact, which would be good as well. Okay, next up, astaxanthin, found almost entirely in secretionology, sounds like an important antioxidant. How do vegans get enough? It's unnecessary to get anyone's diet, but if you are eating a plant-based diet, you are or if you're eating a whole food plant-based diet, you're getting on average, you know, 50 times more antioxidants than someone centering their diets around user-processed-joke or animal foods. And so there's nothing particular about that, particular antibiotic, that we need to get into our diet. Diagnosed pre-diabetic, I'm so sorry to hear. H1 hemoglobin A1C6.1, at triglycerides too high. Asian 511, 166 pounds. 11, what's that, you know, I wonder what BMI that is? So much, type that into a BMI calculator and find out for me. But basically, if your waist circumference is greater than half your height, then you have too much visceral fat and that may very well be what's causing this insulin resistance. And so I would encourage you to lose weight and then reduce foods that cause insulin insulin resistance, primarily saturated fat-laden foods, which impair your body's ability to respond to insulin and leading to high blood sugars and exaggerated blood sugar spikes, which can cause extra triglycerides in the blood. Okay, Larry says, whole grains give me nasal allergies. I'm skeptical, I've never heard such a thing, but should I avoid them or take antihistamines every day? I mean, huh, that's interesting. Yeah, I've never heard that. So I would try diversifying your grains. So maybe you're just have some kind of allergy to wheat. And so maybe switching, you know, trying or you can try like pseudo grains like buckwheat or quinoa and see if you have this, see if you don't have the same effect. You should not be taking drugs every day just so you can eat a particular particular food. Wild blueberry, now that's a name, I love it. Recommendation, 250 milligrams of pollutant-free omega-3, long-chain omega-3s. No, okay, yeah, no, perfect, one. I'm sorry if you're just hearing the audio from this for some reason, that that was very useless of me. So when I say 250 milligrams of EPA slash DHA, they to a certain level convert. So DHA retro converts to EPA, EPA convert to DHA. So it's the combination for 250. And so just one of those 83 milligrams of EPA and 167 milligrams DHA capsules should set you up. Okay, Jane says, how do I get a gram of protein per pound of body weight? Oh my god, there's a longevity book that tells people to eat more protein. I mean, the thesis of the longevity of literature is actually protein restriction, particularly methionine restriction. You do not want to be eating more protein for longevity outrageous. No, so you need what like, what is the point of grams per kilogram body weight come out to about 0.4 grams per pound? That's really what you should be shooting for, not one gram per pound, God forbid. Okay, Carolyn Wolford says, I know you don't recommend kimchi yourself as because of the salt content. What about foods like pickled ginger? Ah, well, it depends where you're pickling. So pickling ginger, you can pickle it, pickling in vinegar is fine. It's the salt, it's adding salt. So any fermentation that adds salt, with the exception of miso is not a good idea. Oh yeah, so you can pickle. Oh, well, so but if you get store bought pickled ginger or pickled jalapenos, typically have a lot of salt added, but it's completely unnecessary. You can pick your own vegetables. They're delicious. And then you get the benefits of vinegar, plus the benefits of vegetables. What a great concept and force I got to run off to my next interview. Hope everyone is taking care of themselves, staying cool. And I will talk to you next next month. And next year, hopefully talk to you in person. We're just putting together a speaking tour now for the new book, I don't know at the age we should be out December 5th. All proceeds donated to charity.