 Nearly every month to answer any questions you may have for those of you unfamiliar with my work every year I read to every issue of every English language nutrition journal in the world. So busy folks like you Don't have to I think Apollo the most interesting was groundbreaking There's practical findings and new videos and articles upload nearly every day to my nonprofit site nutrition facts Dot-org everything on the website is free. There are no ads no corporate Sponsorship stripping 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, let's see what? what Questions you have for me today All right First one is from man mango who says what food contains potassium apart from greens and bananas? What substitute for salt apart from me? So is there a maximum daily limit? Oh, we got a whole bunch of questions from man mango So that's who's found throughout the the plant kingdom And the two I actually have a kind of a humus video talking about the banana stuff two best sources are greens and beans So I believe beat greens and we kind of bean actually was was number one any kind of beans So legumes and greens are really the best sources. We're really shooting for 4,700 milligrams That's the recommended minimum and guess how many people in the United States even reached the minimum potassium 2% 1 in 50 And so that's why it's critically important to eat healthy And we probably evolved getting 10,000 maybe even 15,000 a day Whereas we used to get a tiny little pinch of salt every day that is naturally found in Whole Foods And now we get about 10 times what we are physiologically Meant to be able to handle so it's been reversed We used to have high potassium low sodium now it's switched its high sodium low potassium And that's wreaking all sorts of havoc in terms of high blood pressure already function in general And increase in stomach cancer and a whole bunch of things. So we need to increase the potassium decrease our Sodium one way to do that Best way to do that is to eat healthy most salt from processed foods so cutting up processed foods and Eating lots of whole healthy plant foods, but another substitute for salt is potassium chloride as opposed to Sodium chloride and so you reduce sodium by not using sodium At the same time you're increasing your potassium and so in fact I Have some somewhere I could show it to you So So for healthy people, there's basically no downside other than some things taste a little strange If you use 100% potassium chloride, which is what I'd recommend I have some videos coming up about this. I'm just trying to remember what the conclusion was So some things taste great. So, you know when I stopped eating Stop using salt in the kitchen diroom and cut out processed foods You know after a few weeks and my palate adjusted everything was fine With the exception of pesto for some reason pesto never tasted good without some kind of salty component So I used to use me so But I tried the potassium chloride stuff and oh, it was delicious So for pesto in fact, I just had pesto Yesterday day before so I had the I have the potassium chloride out At the same time I tried it on Watermelon, I don't know if anyone's ever tried to salt their watermelons in the deep South they Often salt fruit to make it tasty and sweeter And I remember as a kid I put some of my watermelons like oh wow I'll try potassium My god almost gag for some reason. I don't know if that's important does not go good with watermelons So I know it may be good with some things other things The concern about potassium chloride reason we don't hear much about it is because in certain people with kidney failure So if you have diabetes for example, you should get your kidneys tested If you're elderly she a kidney tested first just because Potassium chloride is fine, but that's assuming that your kidneys can excrete potassium if for some reason you have a failing kidney function Actually build up too much potassium And experience something called hyperhyperkalemia And that's not good so But other than that the kidneys are fine potassium chloride is a another substitute for salt unlike pesto and Finally is your daily maximum limit for amla. I'm sure there is but it's never really been put to the test So but I would stick to small Doses as has been used traditionally Okay Let's see what else so now there's so many questions flowing through. I'm just gonna pick it random and we will see What pops up? Okay, this is a rainfall says is it true that iron from times is only is only absorbed in human body No, I'm from animals absorbed In fact iron in animals he informed I'm actually absorbed better than the non heme iron Found predominant implants. That's not necessarily a good thing iron is kind of a double-edged sword So this is iron overload diseases like chemochromatosis. I'm actually high iron stores associated with cancer and Alzheimer's whole bunch of things and so we Ideally we want to have low stores of iron, but not too low to become anemic So I have enough iron to make enough blood, but basically otherwise stay on the low side but and that's a matter of Yeah, not taking iron supplements not going out of way unless of course we are actually anemic How do you become anemic? Typically through blood loss not inadequate iron intake You're just not you're losing too much blood typically through one's monthly cycle All right next up Stephanie says if only one of the bison books and daily doesn't still Starting to lose weight. What is the lowest daily calorie intake that's safe for how long I wrote a book for you I'm not to diet this whole second half of the book is for people that are waiting a second are eating healthy Still having a problem losing weight And so I'd recommend those 21 tweaks and you can see the list for free obviously by again the book the library or There's an app a daily a dr. Greg's daily doesn't switch over to weight loss mode There's not only they doesn't but also the 21 tweaks will come up soon to see what they are if you happen to be interested And then you read more about it in the book and Lowest daily calorie can take it say well Yeah I mean if I have excess body fat, there's really no lower limit What the limit is you're not getting a nutrients. So for example, if you're heavy enough There was a case I talked about of someone who fasted had zero calories for over a year It's like 392 days. I think the Guinness record zero calories for 392 days Of course, the only reason they didn't die is because it took a multibodymen And so they didn't dive the thymine deficiency dive scurvy dive all sorts of other times. So it's really Yeah But of course the lower calories you eat the more important is to make those calories count by having very high nutrient density So even though you're eating so much less food, you're still getting everything that you need Violet Femme Says oh, I looks like Violet Femme is just responding to somebody I'm Michael Mitchell in says Underweight muscle life don't have big appetite. It's very plant-based storage the gain weight Especially especially people just have problem eating more Well, so if you just don't want to eat a lot, then you have to make those foods count in terms of calorie density I just talked about nutrient density. This is different. This is calories per unit volume or pure unit weight and so indeed if You know, you're filling up your stomach with iceberg lettuce. You know, you can't kind of gain weight And so there are some corgely dense healthy food such as nuts seeds nut butters dried fruit Smoothies you could imagine some kind of like a trail mix kind of thing nuts dried fruit lots of Calories and just a small space. That's why hikers love them so much And so you could just be grazing throughout the day. You have a bowl right by your desk And uh, you know, uh, and and you will um Get the calories you need Although being underweight, I mean not underweight underweight but being at the low end. What's now considered underweight Well, uh, not technically, but uh, I think people would say, oh, you look skinny Um, having a bmi between 2022 is actually probably ideal in terms of longevity. Um So if you're in that range, I wouldn't try to gain more weight. I'd stick where you are Or malva leaves. Okay to eat in large amount. I don't know anything about malva I don't think I've even heard of malva. I assumed some kind of plant. Sorry. I can't tell you more Um, hello from jonathan. How do you recommend navigating supplements multivitamins protein powder? I'm not sure what to trust give me the lax regulation. Absolutely. Well, certainly there's this regulation is indeed lax I've a bunch of videos about that. Um, uh, so what protein powder to get? No protein powder Why would anyone need protein powder to get protein the same way you get carbs the same way you get fat from whole Foods ideally whole plant foods Um, and no reason to take a multivitamin. Um, there are some things that people may need supplement form Um, so for example of vitamin d for getting an adequate sunshine vitamin b12 United vitamin b12 fortified foods Um, so how do you get supplements that aren't like contaminated with something or actually have what they say they have? Um, probably the best one best way to do it is to get one that is usp certified So that's a third party certification entity that makes sure that whatever says on the label is what is actually in the bottle Doesn't mean it's good for you or anything. I mean the you kind of usp certification of snake oil But at least it would be actual snake oil at the dose that they say on the packet. So it's kind of truth in advertising all right next up Okay, what do I think about using sea moths for what? eating presumably, um, I uh, I wonder if that is actually a generic term for a variety of sea vegetables um, but I uh, or maybe it's for a common sea vegetable um, so uh, uh, yeah, so I um Some sea vegetables are actually too rich in arsenic. For example, like his cheeky Or too rich in iodine like kelp um, and so uh, Normally you'd be like, what do you think about this vegetable? Well, it's a vegetable just eat it, but uh this uh, so but uh, I don't know specifically about sea moths unless it's just another name for something I have videos about Okay, Gabrielle or Gabriel What what can cause tingling sensation in a whole food plant based diet besides b12 deficiency? I presume you mean tingling sensation kind of uh, fingers and toes. That's a sign of a peripheral typically a sign of peripheral neuropathy Um, why so if let's say you have a problem with your nerves Why would it show up as tingling in your fingers and toes? Well, those are the longest nerves in your body um So the the the nerve in your toe Actually goes all the way up to your spinal cord from your toe all the way to spinal cord one nerve Like one long skinny teeny little string of spaghetti, but like almost microscopic actually microscopic all the way up Isn't that amazing one that you know, you think of cells as being microscopic this uh, this cell is like You know three feet long So you can imagine if there's any problems with your nerves those are the nerves that are gonna really show it first, right? um As ones are so long and vulnerable um And so you get this kind of uh That typical thing but it can be caused of all sorts of things. There's all sorts of toxins medications Um, uh, that can do it And so you just really need to go to a neurologist and they go through the differential diagnosis all the various things that can cause it Um, there are other nutrition deficiencies that can do it. Um, and you just uh some heavy metal tuxesies can do it Um, all of there's autoimmune diseases all sorts of things. So you just got to get checked out Okay Okay curse 2000 says with most restriction of restriction to relax in the uk Um, despite a high infection rate. Um, oh, so it was just like opening day on monday, I think Um, congratulations uk or am I concerned about a highly vaccine resistance? Um, sarvaskovic too very informing due to a mostly vaccinated population Um, uh, so I'm most concerned about the unvaccinated population Because they can buy build up extremely high titers of the virus. Um, that's probably where we got delta Came out of uh india when we had You know millions of people, um infected And uh, but the the delta is relatively vaccine resistant in terms of Getting the infection but in terms of hospitalization and death still very much We are still very much protected. That's why I encourage people Um to get vaccinated is it possible that there will be a variant that not only escapes Um the vaccine, but it's actually more virulent too. That's possible. Um, in which case we will have to Create new vaccines And uh and not get or indoor not getting infected in the first place um People who are Lucky enough not to have to come in contact with people that are not forced to come in contact with people to put food on the table Um, should there be an outbreak of something really serious? You can avoid becoming infected by avoid coming in contact Or sharing air essentially With other people Outside your household so you won't become infected. That's the best way to do it is to prevent it but Um, it should there be something that escaped vaccines Um before we had new one Eric how long is it how long to wait in between oh iron and tea consumption If they must be consumed during the same meal, what should we consume first? Um, so we should try not to drink tea with our meals here And I'm telling people that drink lots of tea But at the same time it can interfere with iron absorption. And so I would encourage people to separate um, and so, um It's more important that you Since food can stay in your stomach for a long time If you had like an hour buffer Let's say you would have the tea first because the tea on an empty stomach would drain out of your stomach Um, and then by the time you ate food There would be no food in tea took a bite However, if you ate food first waited an hour, you still actually have food in your stomach after an hour Um, and solid food. Um, and so then you could get that interaction which you could interfere with iron absorption Okay, Clint P. Do I agree with dr. Furman? That's actually a fact gives benefit what? His benefits of benefit of atherosclerosis Protecting artery walls from salt damage Maybe vegan should be extra careful and salt intake. Okay. I'm all in favor of Uh, being careful about salt intake. I cannot imagine. Uh, dr. Furman thinks that the saturated fat is beneficial for one's arteries um So, yeah, both salt and saturated fat Um in trans fats and dietary cholesterol all bad for your heart is the number one cause of death in the industrialized world Okay, Carmen says can you recommend a food or diet to help with insulin resistance from my pc os? When already at a health. Oh already at a health to be a minor already vegan Um, right. Okay. So then it would be a matter of whole foods. So getting rid of processed foods um, uh getting rid of uh Be primarily because of saturated fat. We're going to decrease insulin resistance by decreasing saturated fat intake saturated fats from predominantly Neat dairy and processed junk. Um, so if you're vegan, you're not eating meat and dairy But you can still eat processed junk like vegan meat and dairy Which has lots of saturated fat in any case your insulin resistance Elliott says the b12 taking the fastest state affect the stomach lining Uh, I don't know what you mean effect. Um It certainly doesn't adverse affect the stomach lining. I'm taking a b12. Um Fasted state I'm not sure what you're referring to but it doesn't for example have irritate the stomach or Uh, or in any way Adversive affect the stomach Hello says taylor. What can my significant other do for oh acid reflux mistake medication now? I was just getting worse. He is not open to a fully plant-based diet. That is unfortunate Um, but uh, there is uh stuff here. Let me um, oh can I Oh, I don't know if I could post it I wonder if if me posting a message we actually Show up wherever you are Um Let me see Yeah, it doesn't look like it's showing up. Oh, well, maybe Okay, so I just posted Oh, yeah, okay. So I just posted on Uh youtube and facebook Um, a little blurb on how you can decrease heartburn. It's basically just taking from my video So if you just type in gurgie erd Integers nutrition facts that it'll it'll pull up and so yes the plant-based diet helped but also I'm reducing fat intake reducing intake of certain foods like peppermint and and chocolate etc Can help keep that lower self-adgeal sphincter closed Happy to help Okay, next up Um, hello says ana. Um, oh, thank you so much for the kind words. Oh fantastic. Oh, wow. Wow, that's wonderful None to see here other than I'm so glad and let me know if you ever run into any problems Okay, Liz says this plant-based diet help anxiety Um, so, uh, we only have one um interventional study um on anxiety run out of university of arizona That took people and randomized them to um Regular diet or diet. There's actually a third diet arm if I remember or um, the but when there was a diet There was a plant-based diet arm which removed um meat and eggs Because they were concerned it was the arachidonic acid that's inflammatory Um, uh, long chain omega-6 fatty acid found predominantly in chicken and eggs But throughout animal products And so it was like a lacto vegan diet That makes sense. Um, and did get a significant decrease in Anxiety now this was in normal people not people with um, like diagnosed with generalized anxiety disorder Um, uh, but that's most people who are anxious. They don't actually have a Psychological disorder. They just happen to be anxious. Um, and so Uh, so yes, uh, it's a plant-based diet. Uh, has been shown to help Um, so it's not just on cross there's lots of cross-sectional studies where it shows that people eat more plant-based have less anxiety and better mood Less depression, etc. But you don't know which came first. Maybe people who are mentally healthy just go on to eat healthier Um, uh, rather than the other way around who needs comfort foods when you're already comforted, right? Um, uh, but uh, but we did have that interventional trial showed within two weeks significant improvement in mood Okay, halyza Says ah does msm powder help against aging. Oh aging Or is it harmful never heard of anyone using it for aging? But I have heard it um in use in relationship to arthritis I have a chapter preserving your joints in how not to age where I'll be looking at the data on msm Have yet to do it, but that's on my outline for the book which will be out december 2022 All right, james says what are my thoughts on peanut butter powder? In flavoring for smoothies if one is getting enough healthy fats throughout the day Sounds delicious. Um, I think a lot of the peanut butter powders on the market. However Um are have sugar in them. Um, so you'd want to get straight peanut butter powder basically just de-fatted peanuts um, of of course Um, so the only issue would be a g ease advanced scarcation end products because this is roasted peanut butter de-fatted roasted peanut powder um, if it wasn't probably wouldn't taste as good, right wouldn't have that kind of roasted peanutty flavor but um But uh, you know high fat high protein foods exposed to high heat Um, produce these glycotoxins which aren't good for you. Um, and so that's mostly animal foods I think I did a list of the top 20 and how not to die how not to die yet and it was all like grilled hot dogs and chicken nuggets and kind of on down the list, but um Tofu like black occasion blackened tofu or something Not a good idea as well as nuts and seeds on window roasted have it like a tripling of ag is still much lower than animal products But as plant products, you know would be pretty high. So Um, so something better might be a raw almond butter or something. Um, or some one of the raw nut butters Um, just because then you get all the benefits of the nuts without the concerns about the excess ag eats Um Okay Jesse has natural low htl with a hopeful plant based diet ldl and triglycerides plummeted fantastic, but um, that talks about a triglyceride htl ratio was important on a number to track ldl It's an important number to track We used to think htl so-called good cholesterol was good and actually had benefits in terms of reducing disease risk It turns out that is not the case Based on a whole range of evidence Um, including drugs that um that raise htl which actually had to be stopped early because it was killing people And probably most importantly the so-called mandolin randomization studies were people who just genetically at birth born Um with genes that give them Kind of unnaturally elevated htl throughout their entire lives regardless of what they eat or how they live Um, do not actually have lower cardiovascular disease. However Those born with high ldl die early because From cardiovascular disease and with those born with low ldl are protected from heart disease regardless of what they eat proving that Effectively proven of course we can actually there's actually Real proving proving in terms of randomized controlled trials, but um, it's the best In terms you can get for observational data which So the ldl is actually a A risk factor not just a correlate So for example, you know, I do video talking about h this htl thing. It's one of my egg videos where um, something like um, you know having a lots of uh, What was the tennis shoes in your house associated with better health? um, but uh, but that's not because gym shoes actually help your health directly It's just a proxy for um, something like exercise, which actually does help your health. So, you know, those people that Who carry around cigarette lighters probably live short in lives, but not because they're carrying around cigarette lighters. It's not a A cause and effect a causal risk factor It's uh And similarly htl is not a causal Protective factor for heart disease. So don't worry about your htl. Worry about your ldl and it's wonderful that they're down and That's fantastic. Congratulations Okay, brad erinson says is your oh is my constant walking really beneficial studies saying oh better than sitting all day. Yes Studies say walking is not beneficial. I've never seen such a study. Um, uh, in fact, uh, Walking is uh, I've been shown is associated with longer lifespans And in a dose dependent manner me the more you walk the better and sitting all day not good for you Uh, yeah, I mean You don't have to be walking but being active is indeed helpful Okay zonuses. Hello zanna Do you have any recommend high dietary recommendations people with chronic fatigue about nine years ago? I'm interested. Oh, yeah um, yeah, uh any updates or yeah, so I have one video I'm talking about how about dark chocolate. I have not seen much in fact every time I do a literature review Go through the alphabet and I look to see if there's anything new last time I checked was like two years ago There wasn't anything but doesn't mean there's some new stuff So go to pub med and type in chronic fatigue syndrome and diet and see if anything pops up If you can't get access to it, let me know and I'll pull it for you And if it's really uh, could be helpful. I'll do a video about it French blue eight. Oh looks like they're just responding to somebody um, alex f says that that there are liver enzymes um, and uh 40 use per liter use per liter uh, and uh Uh, lymphocytes. Oh 48 both are high. What can we done about this is connected liver spots in place? No liver spots not actually have anything to do with liver. Maybe they look have the same color liver or something but uh If you have high liver enzymes, what that means is that your liver cells are dying spilling those enzymes into your bloodstream that's why they can be picked up as high And uh, so you have to figure out why and having high lymphocytes having a high white count Is a sign of some kind of infection or inflammation in the body So maybe you have hepatitis and so you should get um, there's a whole panel of things that cause hepatitis including viruses and alcohol and You should figure out what's inflaming your liver Okay mark says LDL 100 indicator of familial Heterozygous hyperlipidemia Even vegan meaning despite whole food plant based diet supplemented with I've never heard of next lazette Cannot tolerate stands lupini beans allegedly are pcsk9 inhibitors same as berberine What about rural gray tea because of the bergamot? I'll do Uh, I wouldn't consider a Um, uh, I LDL 100 be a genetic defect, but um So first thing I would do is um, I mean there there are certainly certain foods I can bring LDL down in fact, they've been combined together. What's called a portfolio diet Which was pioneered by Uh the University of Toronto By a very famous researcher Which is a plant-based diet with specific foods that bring down your cholesterol. I would first turn to that before going to The other long list of things you can do to pull down your cholesterol more Okay, what are my thoughts? Oh says eat plants says one of my thoughts on a raw fruitarian diet Um, I would recommend against a fruitarian diet I would recommend eating lots of fruit and lots of raw foods, but um, No reason to cut out legumes If you want to eat them raw you can eat sprouted legumes. That's fine. But why would you cut out one of the healthiest foods on the planet? Okay, is my video. Why do we age? In your video, why do we age who compared the amount of lucine? Lucy to meet the hundred apples of four cabbages. What about the lucine and tofu or beans where it's higher than vegetables? Absolutely. Yeah. No, that's just uh That was actually taken from the from the study just to kind of give a sense of how crazy it is in terms of fruits and vegetables Um, and indeed we see lots more fruits and vegetables. I will be doing Comparison tables of both lucine lucine and methionine anything else um, at least those two because um lucine is a Tour m tour activator. Um, so there'll be whole chapter on m tour was actually already done I'm about 30% done with the book very excited Of course took me over a hundred days to do it. So it's it's gotta be I don't know from when I reached my deadline, but um Uh, yeah, so I will probably in my protein restriction chapter probably talk about um lucine I don't know. I will go through all the food groups to give people a better sense Okay VAMC says any product recommendation for b12 on amazon? Um, well if you can find a usp Um certified it should be should be right on the bottle. Um for b12 I think uh Kirkland brand is b12 with that's usp certified. Um, uh, then that would be uh Then you could just be more certain that Actually has the amount of b12 that it says in its thing. Oh my god. It's time to go Um, oh, I've got let me tell I got another webinar coming up. Um, I just did a webinar on myco toxins um on uh aflatoxin and ochre toxin but the next webinar is on september 17 talking about white potatoes So just clear your schedule. Oh, don't worry about that. You or I don't think we actually have the thing up yet but just put it in your calendars and make sure you're signed up At uh, let me do do do do do signed up. There we go. Signed up I'm subscribed to nutrition facts.org newsletter and we will tell you Um, uh more details Thanks, everybody. Stay safe get vaccinated and eat your vegetables