 Hello, this is Dr. Michael Greger coming to you live from my treadmill as I do every month Thor at least until recently I had to take a few months off to finish my opus My next book is actually the biggest research project ever been involved in But we'll be out in December. It is done. It is in the editing process How not to diet on weight management? And so now that that's off. I'm excited to be back to my monthly Q&A Here especially on YouTube where we just reached a hundred million views on YouTube so excited to I think it was just last week. We broke that and if you didn't know that well Obviously didn't get our monthly newsletter, which is free like everything else on nutrition facts.org You can sign up where we announced this landmark and so looking forward to the next hundred million The for those of you I'm familiar with my work every year I read through every issue of every English language and nutrition journal in the world so busy folks like you Don't have to I think Apollo most interesting as ground back the most practical findings. I did a video as an article as I upload every every day To my website nutrition facts.org everything on the website is free. No ads No corporate sponsorship 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 I can see there's a whole long list of questions already in here I'm gonna just start at the top and go down the list and hopefully get to everybody. If not I'm sorry if you missed my Facebook live Q&A session earlier today, but every month Back to a monthly schedule You sign up newsletter and you and I will tell you when my next Q&A's on both YouTube and Facebook are for next month All right, so first question on the list you aware as what are the best source or what are the best practices in terms of ensuring the safety of dishes oh Regarding a detergent contamination of food and drink So yeah for anyone who saw my video I did a video talking about this very surfactant some added as food additives But also found in the detergents which help get dirty dishes clean But unfortunately if you don't wash them off then Can actually kind of make your gut leaky and lead to problems and so the So but this was an issue. This is not like oh, what am I gonna do my dishwasher to get every last trace off Water just gets rid of it. So what they were what the problem that these researchers were citing were people that Wash like don't rinse their dishes period like literally they like you know, they take a sponge with detergent on it and then you know I don't know wipe off all the food and then just put in a drying rack like literally don't want rinse at all with Water and then you're leaving a coat of detergent Which wouldn't be good to then eat But as soon as dishes get squeaky, that's getting all the detergent off You know how it's all slippery when you got dish soap on it But then all of a sudden it gets squeaky where it's not slippery anymore whether you do it wash it yourself or wash it in the Dishwasher will then the detergent is gone and so you don't have to worry about it So so basically the answer your question is just rinse and dishwashers do that for you. Jessica Lanin Lenine asked. Thank you. You're welcome Do you know if decaffeinated green tea is as healthy as regular we'd like to avoid caffeine? Well decaf green tea is definitely better than no green tea. Unfortunately the decaffeination process Cannot just remove caffeine and removes the Compounds with a similar molecular weight to caffeine and so you actually do lose some of the phytonutrients so So green tea would presumably be healthier than decaf green tea, but if for whatever reason You want to do decaf like in the night, you know Drinking caffeinated green tea can interfere with their sleep And so that would be a perfect time where decaf would come in or for whatever reason you want to do caffeine Absolutely decaf is I still want decaf green tea one of the healthiest possible beverages If you don't care about the caffeine or if you want to caffeine decaf Is not as good as regular but definitely super duper healthy Sir Sergio Garcia asks I Want to know if you think white potatoes safe to eat. Oh, so something about the glycola like glyco alkaloids So when you ask is X say or is X good for you? any food The question really is compared to what right so our eggs good for you Well compared to the breakfast sauces that might be next to it Yes, compared to oatmeal not even close right is fish good for you well compared to what again Is it compared to a hot dog? Then yes, is it compared to chickpeas? Well, no and so So the same thing with white potatoes are way potatoes good for you But we're gonna have instead of white potatoes. You're gonna have a sweet potato. Then yes, they're bad Compared to sweet potatoes sweet potatoes are healthier than my potatoes, right? But our white potatoes better than you know a bologna sandwich absolutely, right? and so And so I was just in that video trying to you know, basically there's a hierarchy There's some foods that are healthier than others. So yes, we should just focus I mean the big thing is focus on centering our diets around whole plant foods period Let's just start there. Okay, and then once you do that then okay as the next level You can be like, oh, okay. Well, our son foods better than others. Okay iceberg lettuce whole plant food Is it bad for you? No, but is it bad for you compared to romaine lettuce or compared to Rarugula? Well, yes comparatively so but doesn't mean iceberg lettuce is bad and is better than a lot of them eating a Twinkie, you know So anyway, so so on the spectrum of healthiness fruits and vegetables White potatoes are more kind of the iceberg lettuce of the vegetable kingdom. That doesn't mean the bad for you It just means there are healthier choices that have kind of similar mouthfeel. So instead of you know baked White potatoes on you can have baked sweet potatoes instead of white potato fries You have sweet potato fries or in my household purple sweet potato fries one of my favorite foods And I know for my palate they taste even better. And so they're healthier and Even better for you then so anyway, that's just but again, it's not something You know the important thing more whole plant foods the better and then if you want to go next level graduate level Then you can talk about oh well Maybe some whole plant foods are even better than non-whole plant foods, you know purple cabbage better than green cabbage, etc, etc okay Halyan a ask why scrape out vanilla beans is it bad to blend and eat the outer vanilla bean shell? Not that I know of When I blend smoothies with vanilla beans, I throw in the whole thing. Maybe we're both doing it wrong But as far as I know, it's fine. I mean, I think the reason they do that is because For for, you know, they're not blending in most recipes. They're using vanilla beans. So, you know that the shell wouldn't Wouldn't break down, but even if you're blending That's just more vanilla flavor as far as I'm concerned Leanne then has a another question when blending lemons, is it okay to keep the seeds in absolutely? In fact, that's one of the reasons I encourage people to blend rather than just use lemon juice But again, you know as I say in the cookbook, it's such a small silly I mean it was really just like I wanted everything to be green light food everything to be the whole plant food And so lemon juice is technically not a whole plant food, right? Because the fiber removed is just juice, right? But we're talking about like a teaspoon of juice doesn't really matter But I was like, you know, just I mean it just it was more kind of like I just want every You know ingredient to be a whole plant food and look there are a lot of nutrients actually in the rind and the peel of the zest The seeds so why not? Anyway, so yeah, but yeah seeds that's That's one of the healthiest parts David Woods food or beverage is good for feminine health. That's a big question. Well, I Think I know well, I mean so feminine number one killer of women you want feminine heart disease and so Plant-based I only died ever been proven to reverse number one killer of women in the majority of patients but but if you're talking about like painful periods or menopausal issues then there are specific foods that may help So they're on in terms of dietary patterns There have been I have featured studies on on the website nutrition facts or talking about You know putting people with the painful periods for example on the plant-based diet seeing significant improvement In terms of specific foods there's flax seeds soy foods just type in whatever Feminine health issue you are concerned about ovarian cancer breast cancer, etc And all the foods and dietary patterns should pop up on the website And if you have a specific question, I'd be happy to answer it here Just add it and just be a little more specific. E. Lundy says LDL cholesterol up several points On a on a whole food plant-based diet Could hemp or flax seeds be the cows? No Those who should not to raise your cholesterol Typically, so I'm in the only really plant-based sources, etc. In fact are tropical oils. So coconut oil, pumpkin oil, palm oil But I mean so I Be curious at what your LDL is I mean it's still in a safe region if you're basically a heart attack proof level doesn't matter whether it's you know You know 50 or 57 you're basically just don't have enough substrate in your arteries and you're blistering to build up in your artery ball And so you're safe and sound if however, it's higher Then you may want to start adding foods to your diet that actually actively pull cholesterol from your body like The soluble fiber rich foods like slimy foods okra oatmeal eggplant the whole portfolio diet kind of thing that's the David Jenkins lab in Toronto has a whole Portfolio foods that lower your cholesterol in different ways. That's why they can kind of have an additive effect Hence this kind of portfolio concept And so I looked that up and encouraged is adding beans to your daily diet things like that that would drop it even further If that doesn't do it and it sounds like you're already eating really healthy diet Then I would ask your Physician back getting tested for secondary causes of hyper of hypercholesterolemia Such as hypothyroid is an undirected thyroid gland can increase your cholesterol Regardless of what you eat. So can add down a lot of posity like if your waist is More than half your height Just having that extra fat around your midsection visceral fat Not the flabby fat on the outside, but the hard deeper fat on the inside Can it can increase the amount of cholesterol that's Remains in your bloodstream alright Bell arena ass is prepping our meals in a cooking box. Hey box wonder bag a good cooking method I've never heard of any of them So I'm sorry. I can't I can't I don't know but I will definitely be Googling hey box when I get off of this If you drink the cooking water from carrots afterwards I'm all for Using cooking water. I don't know how tasty be to drink it But certainly make a vegetable broth or something or to use it to saute and that's what I do, you know, and I like Rehydrate dried mushrooms. I take that rich savory kind of umami packed broth and use it to just kind of saute vegetables For kind of oil-free saute. I'm Jeremy Miller says our pasteurized almonds overheated like roasting That's a good question. I don't think so. I think I am not exactly sure what they use I assume they use some kind of steam pasteurization and that doesn't reach the levels where you're concerned about the production of these so-called Advanced glycation end products which produce at really high temperatures where you start to kind of brown the The foods so yeah, no, I would not worry about it In fact, presumably the pasteurization process is to lower risk of food safety Issues which would be a good thing Alan Johnson asked what foods have positive impact on myelin as in the sheath that wraps our nerves Nothing particular I mean healthy diet is pretty it's important for a building up all of our tissues, but Specifically you may be concerned about multiple sclerosis, which is a demyelinating disease is much of Where the the sheath around you the insulating the insulation around your nerves of thins out and Can cause problems that manifest as multiple sclerosis We do know that the most powerful intervention ever devised was the swank died the raw swing died this low saturated fat died so cutting down on meat dairy and junk Would presumably be the best for one's myelin since it was the best intervention to Prevent the progression of multiple sclerosis, which is a demyelinating disease doesn't necessarily mean those foods necessarily hurt the myelin directly may have a kind of pro-inflammatory effects and affect the immune system, but It's the best I got Alan Johnson again as see that you got to get on here early ask all your questions Alan's got Alan knows what he's done Got the right idea does drinking cashew almond nut milks with fruit Oh, have ever have negative effects on the bioavailability of the nutrients in said fruit So this for someone saying like wow, where did that come from? Um, so there's a study suggesting that Um, uh eating like berries and cream like putting dairy cream on strawberries or something does indeed interfere with the absorption Of those dairy of those berry phytonutrients into your body Um, so the then the question is well, uh, what about other milks? And so originally there was concern about soy milks because there's the same binding of the soy protein So the issue was casein it was the the the milk proteins glomming on to these polyphenol phytonutrients Um, and there's that same kind of binding with soy protein So we thought would have the same effect. Ah, but the difference is that our good gut bacteria in a microbiome can actually The the the soy protein dissociates from polyphenols in our guts And it can then get released back into our circulation unlike dairy protein, which continues to glom onto it And so, uh, you don't have the same Benefit blocking effects of soy milk that you do with dairy milk, but the question Alan is asking. Okay What about all these other kind of milks a cash in milk? I'm not milk oat milk You've uh, I've tried the newest craze and um, I would um Assume all those studies haven't been done that would not have an effect and the reason is because it's the protein remember, it's the protein is the whether it was the dairy protein the soy protein glomming on and, uh, These nut milks have very little protein Um, and presumably I haven't looked at the oat milks presumably a very little protein to like rice milk and these other grain milks So um, and since this protein is the issue even if almond proteins glom on to the phytonutrients There's just very little protein in the notes So I would assume the answer would be no effect on your berries though. It hasn't been tested as far as I know Zach Plunkett asks I break a 16 hour fast Oh, that's a that's a that's a nice time restricted eating Um, a big breakfast. Oh wonderful two cups steel cut oats two cups berries and banana and apple and mandarin Oh fancy fancy two figs One ounce of walnuts cocoa powder. Oh my getting hungry tablespoon of peanut butter greens. Whoa, you put greens in your oatmeal, that's that's some that's some next level stuff 800 and 900 calories is that too much? No, that's not too much that's fantastic We should front load our calories bigger breakfasts You know that whole prince popper eat like a breakfast like a king, you know, uh, lunch like a prince Dinner like a popper Ask the way to do it in fact or it sounds like what you do even better time-restricted feeding skips up all together eat a berry early Um, so you have early time-restricted feeding So restrict feeding within a window Less than 12 hours And earlier in the day we should front load our calories Because of our circadian rhythms Eat the exact same foods in the morning less fattening than the exact same foods in the evening Exact same foods in the morning lower insulin spike glucose spike triglycerides. You name it in the morning Then the evening we were not meant to eat at night And can cause all sorts of chrono disruption. I have a whole bunch of Really interesting videos about not just how to eat Um, how what to eat and how much to eat but when to eat Um, and but you know spoiler alert earlier the better front load your calories. So big breakfast is the way to go Al and johnson another question. Is there any research on the healing cavities naturally instead of drill and fill and the answer is Prevent them in the first place treat the cause. What's the cause of cavities the singular cause of cavities added sugar So stop being add sugars. Don't get cavities in the first place and then poof You're all good. Zach Plunkett asked any advice i'm dealing with ganglion cysts that form on our finger joints Oh, that's interesting. I know no research I'm not that I've actually looked it up but If you type in ganglion cysts Into pub med dot gov the database of national library medicine largest medical database in the world and diet. Maybe there are Maybe there's research out there and if there is let me know about it Send me the link i'll download the pdfs And if there's something juicy actionable interesting groundbreaking, I will do video about it and it'll be all thanks to you um Yeah, but uh, but nothing has kind of Come to me. Uh, come to my attention about ganglion cysts and diet. Um, just spontaneously Henry drum and ass would it would be fantastic to have a nutritionally curated Whole food plant-based keto diet. I'm not even sure what that means nutritionally curated. Um Uh, I I don't think any kind of keto diet would be a good thing unless um, some cases of uh, Interactable pediatric epilepsy. Um, you can so change the brain chemistry. You can actually Have uh, have some benefits, but um But certainly not for anyone. Um without, um, certain rare medical conditions Um, Zach plunkett. Can you speak on the cause of white spots that develop on skin? Um, mainly on the back my whole food plant-based diet has not helped with them Oh, well for people with um Dark skin with melon rich skin. Um, you can actually get um It's actually an autoimmune reaction where your body attacks The little melanin producing cells and you can get these white patches With people with darker skin I do not know if there's any Dietary intervention that could help the fact that Um eating healthy it sounds like hasn't helped them would suggest that uh, that nothing might but maybe there's a particular food out there Um, uh, it would be something I would have to look up um, I tend to not um Do you know concentrate on kind of cosmetic issues? um, uh Which really this would be but look if people are interested in and if there's something you can actually do about with that I'd love to help out. Um Joshua predican This is not just any Joshua predican This is uh, actually descendant of Nathan predican who is the reason I'm standing before you today I'm because uh, Nathan healed my grandmother from instage heart disease Oh, and he asked can I give a brief status update on the new how not to diet cook? Um, not cookbook book book project I absolutely can give an update as I did a little bit earlier. It is done. It is It's a monster. I'm it's a really big book. Um Uh, yeah, I but hey you can curl it for a little uh resistance exercise Um, just don't drop it on your foot. Um, anyway, it's still being edited. Maybe it'll be edited down But uh, it's I'm really excited about it's the biggest thing I've ever done in my life actually I'm really proud how it came out. It'll be out in december. Um, uh go on the road Oh, uh, if you're interested in having me come speaking your town So far we're looking about 250 Dates cities. Um, I'm gonna try to cut that down but But it maybe if I'm in your area anyway, um, I come spot So just uh, click on speaking increase on the website and you can fill out a form and maybe I will come to your town Um, and talk about evidence-based weight loss. What a concept All right, zack plunkett asked do we still need to count calories or carbon take on whole food plant-based diet? No, isn't that nice? Oh more can we simply eat whatever we want whenever we want on this diet? Um, that's one of the beautiful things about eating whole food plant-based. They're so um, the Whole plant foods in general tend to be so calorie dilute that you don't even have to worry about calories Unless you're of course losing weight. Um, in which case you're not eating enough. You just have to eat more food Or more or eat more frequently But uh, yeah, no, I mean that's that's one of the nice things you just naturally you just Um, in fact, you have to eat a larger volume of food a larger weight of food to actually get the same calories You were eating on a on a less healthy diet. Um, but but if you're um You know, we should really hit for shoot for a bmi about 20 to 22 and so if you're dipping below that Um, you may want to start adding some more really Energy dense calorie dense foods to diet like nuts and seeds nut butters seed butters avocado Dried fruits, you know eat, uh, you know trail mix all the day long But interesting. I'll have some videos on chlorocrestriction coming up talking about Uh about the pros and cons and so stay tuned for that Um, I know people a lot of people asked about my fasting webinar. That is actually happening In fact, it's going to be two It's going to be so many videos on fasting ketogenic diets in the mitten fasting chlorocrestriction I've actually split into two. Um, the first one. Oh, we just nailed down to date Uh I'd have to look at my schedule. I think July Um, uh, it's coming out, but that'll be one of two Um, but and then the other one's going to be later in the year. Anyway, it's coming Um, oh leanne, um, thanks us for adding an organic cotton t-shirt option. Yes, we have this new um We have these like flash sales, which is just a fundraiser for nutrition facts 501c3 non-profit Um that supports nutrition facts all of our work Um, uh, and so we have these like people ask me all the time I'm like, oh, I love that apron or that shirt or that bug or whatever And it's like, well, you only have like, I don't know five days two weeks, whatever it is the short window to buy it Um, and then it's like gone forever. So we just announced the flash sale today Um, and so evidently we now have organic cotton options. So and that was leanne was thanking us about it. Um, uh, anyway, um, so That's at dr gregor.org on If people are interested in some nutrition facts swag Kara mia beard asks hi I'm not sure if there's been asked before. What do we know of any studies talking about altering the sense of Oh smell and taste buds after going plant-based. Ah, that's such a great question So, um, uh your palette changes Um, and so for people who you know, I think I in how not to die tell the story of You know a co-worker commenting on me eating a sweet potato It's just like a little sprinkling of cinnamon on top or something And looking at me as if I'm like some aesthetic monk like, oh, it's great that you could do that I could never eat that way But the reason I couldn't eat that way because it just doesn't seem appealing to them is because Their taste buds their palette has been so deadened by the food industries attempt at hijacking our palette with hyper salty Hyper fatty hyper sweet foods that regular food doesn't taste good anymore Right after a bowl of fruit loops the ripest peach in the world would taste sour, right? Um, whereas if you actually go on a healthy diet a diet of real food that grow out of the ground All of a sudden real food tastes delicious and then you get the best of both worlds Wait a second. It's healthy and you know and delicious. That's what plant-based eating is all about But it can take a few weeks. So, you know when people go for example, there's a lot of studies on low salt diets Yeah, you take salt out of people's diets and everything tastes like cardboard and people like there's no way I'm gonna live my life like this But then you have people salt Uh soup to taste but then a couple weeks on a low salt diet all of a sudden the salt the soup that they liked at the beginning Is too salty. They actually prefer lower salted soup. Um, and so again best of both worlds, right? People experience this when people go like full fat milk to skin milk It's watery at first, but then all of a sudden the full fat milk is too creamy Your palate changes. So you just have a little have a little faith a little patience um, and then all of a sudden like Just like unsalted unbuttered corn on the cob. It's like intensely sweet delicious. I know that doesn't even make sense, but You just got to take you just got to um try it for yourself, right? And so when I'm eating that sweet potato I mean, it's delicious like I don't I you know, I don't feel like I'm missing out at all um, uh, you know anyway, but again You have to there's a transition Um, that takes place in all of a sudden best of both worlds healthy food actually tastes good um, and then uh Then you know, it's no longer that kind of struggle between, you know dreams of your pepperoni pizza and dreams of not dying a horrific death Enrique says um, um argentinian doc I assume that's Enrique in my new book are there Is there any sections daily doesn't tips for the best way to cook most of the daily doesn't Of some chart or summary can't wait for the new book. Oh, that's exciting. Um Oh, I do have a bunch of videos coming out on um, best ways to cook the The current volume of batch of videos. I think it's best way to cook greens or didn't I just have I know that's coming up soon um And so anytime there's new science on the best way to cook, um Um, healthy foods, I will definitely put that out there. Um I am bottom line for most things. It's you cook them in whatever way will get you to most of them, right? And so You know, if you like, uh, if you like your best was cooked, you don't cook like you like them steamed eat them steamed They're like raw eat them raw because that's the most important thing is getting the quantity But yes, indeed if you could care less which way they were cooked Um, then yes, there's some ways that are a little better than others in terms of nutrient preservation, etc um, and so yeah, so I um roll out this So I have a whole video on what I do with greens for example dark green leafy vegetables is I um Pressure cook them and electric pressure cooker for zero minutes um, you know, just till the pressure gets up and that um It's probably the healthiest way to cook greens and I show all the science um that uh that uh, I use to Come to that conclusion. Uh, so if the videos isn't already up, it's coming up soon So check out subscribe nutrition facts.org and you'll get pinged every time there's a new video up Zach Plunkett asked any concern about yellow skin tone? Ah Assuming this from the beta carotene for the massive fruit and vegetable consumption. Um, uh, yeah So that actually that um that yellowish skin tone is actually this kind of healthy glow that people get Um, uh, when they eat lots of fruits and vegetables and that's a healthy glow not just in Caucasian skin But asian skin on african-american skin you can actually I have all these videos where they have in terms of attractiveness having that that uh, slight yellow hue actually, um um and this rosy glow from all the extra blood flow in your face, etc. Anyway, um, but uh But I mean, obviously you want to make sure that you don't have jaundice And so the whites your eyes should stay white no matter how many fruits and vegetables you eat um, uh, and so if you're uh If your eyes are turning yellow you may have a liver problem Um, and so you should definitely get that checked out. But otherwise so-called hyper carotenoid nemia Um, uh, too many carotenoids so-called too many carotenoids in your skin causing a yellow skin tone. It's harmless. Um, and uh, just Go away on its own. Although it can be a symptom Uh, you can also get that with uh, anorexics. Um, people who are anorexic can get that uh yellow skin tone and so The yellow skin tone itself doesn't matter, but the anorexia obviously can be a very serious Um a disorder and so you'd treat that and it would just be a sign that doctors may look for Yvonne Tenkin um, uh Evan Ask are there any major gallbladder risks associated with intermittent fasting? Oh interesting. So, um, you know weight loss by any means Can increase risk of gallbladder attack? And there's actually a rate of weight loss under which you have significantly lower risk Oh, um, and uh, I could why not look that up Um, I so it's in my new book. Uh, you know, obviously because it's about weight loss Uh, oh, let me uh, let me super quick pull up that Um, just because right I can search for gallbladder and should pop right up, right? Let's see Wow, and then you will get the first sneak peek of a fact from how not to diet Ta-da, let's see Uh, oh my god. It's such a big file. It's taking this long for a simple word document to open up Uh, gallbladder. Let's see what we got Okay, talk about gallbladder cancer gallstones. Okay, but Oh, here we go To help prevent a gallbladder attack. Oh, okay, so Um, so rapid weight loss can be a trigger for gallbladder attacks half pound a day Has been deemed the upper limit for medically safe weight loss based on gallstone formation Um, uh, and so yeah, they talked about ultrasound studies Incense the new stones goes from lesson 1 and 200 to 1 and 40 if you go above that So that's why it's important to stay below that Um, yeah, but one way you can prevent the gallbladder attacks increase your fiber intake Um, uh, so high fiber foods during weight loss regimen significantly less gallbladder sludging blah blah blah, okay, so um, so yes, if you're Losing weight a rapid weight loss can indeed increase your risk of a text with something you can do about it Beyond just slowing your rate of weight loss. All right. Let me go back to the questions here Oh, that was neat. Uh, yeah any other questions about that I can just look in the manuscript Um, oh am I out of time? Oh my god. Oh, I'm sorry about that Um, I've got uh, I've got another interview starting two minutes ago. Sorry about that Have a wonderful day. Have a wonderful month. I will see you next month