 Hello, this is Dr. Michael Greger coming to you live from my treadmill For my monthly Q&A here to take your questions live just finished up a Facebook live now over here on YouTube For those of you unfamiliar with my work every year I read through every issue of every English language nutrition journal world so busy folks like you Don't have to I think compile the most interesting most groundbreaking was practical findings new videos not to upload every Day to my website nutrition facts that org to my non-profit site Nutrition facts that are 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 who Started me down this path is why I'm a doctor and why I'm practicing lifestyle medicine like I am today Alright, I'm gonna start at the top of all your questions and get as far as I possibly can In the half hour we have genie Asked black seed oil has the title cure for everything but death. Have you I've heard of it You are talking about Mopinum thymiquinone something like that is nigella something or other black cumin seed Often that taking this black cumin seed oil Indeed I was shocked to find out that there are dozens of Pure and viewed English language scientific papers on this stuff and indeed it As you can see my dog Rose is as excited as I am to read through all those articles to do a whole series of videos about it And I will let you know if it is just Senic oil or actually something that's useful. We will find out together Ronnie asks love to hear my opinions on digestive enzymes digestive enzymes are great Which is why your pancreas makes all that you need so you shouldn't have to actually take any in pill form pose Say, uh I'm sorry if I've been in mispronunciation in fruits after meal good or bad Fruits before a meal fruits during a meal fruits after a meal fruits are always good now There are better fruits than others so berries are the healthiest fruits and crispy leave berries every single day One of my daily doesn't checklist of all things encourage people to get into the daily diet Where can you find a list of this daily doesn't check out the free app on Apple and Android dr. Greggers daily doesn't and you can Follow your progress Alicia Says hello curious about dental health and milk. Is it necessary dentists? Sub and WHO sport dairy consumption But Alicia is vegan and would like resources that don't include milk consumption Um So I have not reviewed the literature on dental health and dairy. However, I have reviewed so I assume they're talking about calcium and and the calcified dent in the calcified, you know tooth tissue and I have reviewed the bone health data and dairy consumption does not reduce one's risk of Bone fracture whether drinking as a teen with drinking adult doesn't Matter does not work. We look at any Recent meta-analysis amount meta-analysis in fact I did a recent video about this new Swedish study Which suggests an increased risk of hip fracture for those women drinking the most milk some more milk more fractures So I assume if it doesn't help with the rest of your skeleton other calcified tissues That wouldn't help with your teeth either something I haven't looked into though but I do have a bunch of videos on Dental health and people eating plant-based diets and people in plant-based eyes tend to have better dental health like fewer less cavities But with one exception on that is they may have more enamel erosion because people eating healthy diets are eating more acidic foods like fruits like citrus fruits And so I encourage people after eating or drinking anything acidic anything sour to rinse your mouth out with water So as to not erode your enamel the worst thing you can do is brush your teeth right after an acidic food or drink They go I got to get this acid off my teeth Ah, your enamel is then in a softened state You can actually do more damage So it's just rinsing your mouth out with water after drinking something acidic and awaiting at least an hour before brushing your teeth Maria asks says hello. Hello, Maria. Is there a relationship with sugar intake? Oh and depression what's the best treatment for Crohn's and Will someone who's on Crohn's have to be on meds for the rest of the life Sugar intake and depression. I don't know of any data. I have not looked into it One could oh Well, one can do her super quick should we do what right now? Let me do a super quick pub meds search for sugar in the title And depression and we'll look for a meta analysis see what happens All right, so pub med for those who don't know it's your tax dollars hard at work It's the database of the National Library of Medicine the largest medical library in the world and It's free and you can go to pub med that gov GOV and Search for anything now doesn't mean you can actually get access to those articles But if you ever find something that you'd like to find and can find let me know and I will pull it for you because I live near the National Institute of Medicine and National Institute of Health which has interested medicine and the library unfortunately ah here I am Bragging about this awesome website and it seems to be down right now Maybe it's just because All the bandwidth I'm taking up in the video and my browser doesn't want to take me to that site But anyway, I mean look it up yourself and find out. I know I don't have any videos on it What is the best treatment for Crohn's best treatment for Crohn's is a plant-based dad the most powerful intervention in terms of relapse prevention So there's a study showing that a more plant-based dad People randomized to more plant-based diet a 90% Still in remission two years later or was that one year later really exciting results So just type in Crohn's and nutrition facts or get all that information And whether or not you'd have to be a meds for the rest of your life depends on Your disease process, but it's quite possible. It's a nasty inflammatory bowel disease Unknown person asks are eggs good or bad for you? And the answer is foods are not so much good or bad, but better or worse So for example for breakfast or eggs good for you compared to breakfast sausage Yes, compared to bacon compared to processed meats category one carcinogens. Yes, but compared to oatmeal. No certainly not And so if you have the choice if you are living on a desert island with just Breakfast sausage or eggs eggs would be healthier, but if you live anywhere where oatmeal or any other Healthier breakfast is available then I would minimize one's intake for eggs because of their concentrations of cholesterol and choline And you can look at all my videos on eggs and TMAO for the choline piece Nicole asks. What's the best choice of drinking water spring or distilled? I you Nicole is assuming not tap. You are assuming wrong I drink carbon-filtered tap water. So that's a plain carbon filter like a Brita filter pure filter I'm just to clean up the taste to get rid of some of the chlorination byproducts But tap water is maybe the healthiest choice in many communities My may actually have a better microbial and chemical quality Compared to some bottled waters But then again You may be in Flint, Michigan or something where the where they had lead problems. I mean so certainly it's not Not necessarily the case but for most people tap water is the healthiest choice And so tap water green tea and hibiscus tea would be my three top choices for beverages Rob as Been on a hopeful plant-based diet blood levels are great Blood levels of what I'm not sure but great. I'm glad cold hands though cold hands feet and stiffness in the back had low B12 And it's a wait a second, but I take Methylcobalamin every week. Well, you have not been following my work and And didn't see my B12 videos my recommendations for cyanocobalamin not methylcobalamin why Methylcobalamin isn't stable on the shelf And so you never know what you're going to get you have to take huge amounts every day If you are going to go the methyl route on cyanocobalamin is stable That's the why they make the cyanocobalamin so if you were instead taking that much cyanocobalamin you would not be B12 deficient and so I would encourage you to switch immediately And get retested and you get retested using a methylmalonic acid level not a serum B12 level though Hey, if you have 217 people moles for later You are low regardless and I'm glad you've got to figure it out before you had serious Irreversible neurological damage whoever told you to take methylcobalamin should Should should watch my videos Rob Rob the same Rob as Oh, oh good. Ah Rob says I'm now taking cyanocobalamin every day wonderful while your B12 levels should come right back up You should be all set. Wonderful. Oh, I love that instant feedback Phillip Cunningham asks Whoa, no Okay, um There may be some cool the internet speak that I'm just not down with But I do understand the second part of the question. Can I recommend foods for treating anxiety disorder? I think the only video I have on Generalite well, no, I say I have a couple one on lavender for generalized anxiety disorder the other one you butternut squash seeds those two But there's but there I have more videos on anxiety coming up And apologize for not having having more Most of that is a function of just not having a lot of good Research on mental health and nutrition, but I know that's something that's of great value to people And so I I actively seek out and I know I have some more anxiety videos coming up. Stay tuned Phillip says that He is now cooking my pesto pasta recipe. Ah from lighter fantastic I have a cookbook coming out the how not to that cookbook be out of December 2017 You say wait a second. I can't wait that long. I want recipes now Phil with green light recipes a green light ingredients. Well, if you go to lighter so lighter.com Click on my profile has a whole bunch of recipes that are kind of tailored to my Specifications, and if you don't want to eat that healthy you can click on someone else's profile and see whatever they eat But anyway, yeah, so check it out. They are a great organization Okay Richard asks, what's the ideal amount of pepper to go with a quarter teaspoon of turmeric? So the reason presumably Richard asking about pepper is that peppering the this so-called acting ingredient of black pepper Actually suppresses your liver's ability to detoxify compounds such as curcumin the purported active ingredient of turmeric such that it Maintains higher blood levels. You can actually kind of increase the bio ability of Turmeric by about 2,000 percent by eating black pepper with it now Doesn't matter if you're talking about using turmeric for some kind of intestinal disorder But if you're using it for ulcerative colitis or some kind of inflammatory bowel disease Doesn't matter if it gets absorbed or not because it presumably has a local effect right there So it doesn't matter if you're eating black pepper, but if you want for some kind of systemic effect on black pepper should increase levels and indeed the cultures that eat turmeric like the Indian subcontinent actually use add black pepper to curry powder for example I mean that may be one of the reasons why they have such low disease rates up for example Colon cancer Alzheimer's etc In terms of how much it doesn't take it doesn't take a lot. So just culinary doses That's why I actually recommend the quarter teaspoon of turmeric That's how much that's the average culinary dose in a place like in a country like India And so we have a long history of safety and they you know add black pepper to taste and you can certainly do that as well Bill asked we need a series on fasting. Oh boy. Do I have plans about fasting? I have a whole long series of videos coming up about water only fasting intermittent fasting so much fasting You are going to be sick of fasting. So yep, stay tuned. And you said we said what if I miss it? No, well, just make sure you're subscribed So you can sign up in nutrition facts.org to get daily weekly or monthly email Alerts as to when new videos come out so you can see if you're interested in them. Then you'll never miss anything All right, who's for WSTT for asks any suggestions on how to reduce I'm intestinal gas. So hopefully plant-based diets may stick though Difficulty with friends because they get a lot of gas And so certainly there are some Some things one can tweak about one's diet. You can take a dietary record and see if there's any Foods in particular that are gas firing for you. I encourage you to check out my blog I have a good blog that answers that question directly talks about certain legumes certain Foods that are less gas forming than others And I got videos about it too And so there's certain beans for example that are more gas forming than others and so you can stick to those that That that have less of that side effects and worse comes to worse You could use others these indigestible sugars in certain foods that can be used by gut bacteria to create gas and you can break those sugars down with Various enzyme products so be know and there's some other ones on the market now If it is a problem that you cannot otherwise tweak But the worst thing you do is stop eating healthy foods That would be the worst possible thing so anything you do to keep eating healthy would be the way to go all right Bill is back and asks Will a hopeful plant-based diet help with IBS? Irrable bowel syndrome the Irrable bowel syndrome association Says no Um that is no surprise for example you go multiple sclerosis foundation I know their exact name, but they say diet is nothing to do with it even though They you know swank diet was the most effective intervention ever published in fear of even medical literature better than drugs better than anything ever tried But because it was not a randomized control trial. It's not included within the evidence database What can you randomize and control drugs? That's why there is this kind of inherent bias in so-called evidence-based medicine for For for drug interventions for good reason drugs can do bad things to you So you want to have lots of robust evidence when it comes to something as Cheap simple easy and safe as healthy eating one should not need to have that kind of bar in my mind What do I have on IBS? I've got a bunch of videos coming up talking about FODMAP diets Talking about fructo oligosaccharides and so stay tuned. I think the only one I have right now is using them. I Don't have one on peppermint oil on treating IBS. Oh, those one and kiwi fruits talking about Constipation type IBS just type in Irrable bowel syndrome into Nutracea facts and all the videos will come up and I have more Coming up All right Posea, I'm sorry. I didn't pronounce your name right ask. What is the best cooking oil because boiling mushrooms sucks Boiling but who would boil a mushroom? No reason you have to boil a mushroom. You can pan saute a mushroom with a little water or a Brine or wine or anything you don't have to use oil. Why not use oil oil is a processed food It is the you know table sugar of the fat kingdom So in the carbohydrate kingdom you take something like a sugar beet really healthy remove all the nutrition throw out the fiber Everything you let just left with the sugar same thing with oil and the fat king You take something like a walnut remove all the nutrition the fiber, etc. You left with just um The fat although you have some some few kind of fat soluble Vitamins and nutrients left like vitamin E. I'm for you're missing out on out on all that nutrition So increasingly whole plant foods and there's if you just Google oil free cooking lots of stuff will pop up in terms of ways And you won't even notice the difference Now this is not to say you shouldn't Not you should avoid fat, right? I'm saying you should avoid processed Sources of fats a whole food source of fat nuts seeds avocados. Those are great And can help you absorb all these fat soluble nutrients okay, I Was gonna say Renee, but it looks like Renee asks high inflammation status high dose algae omega-3 benefit or a risk treated breast cancer chronic post-infection syndrome and Arthritis. Oh and with aromatase inhibitors want to reduce inflammation The best way to not get chronic post-infection syndrome is do not get infected in the first place by cutting down on one's risk of food poisoning by avoiding the number one cause of post-infectious Syndrome which is campylobacter which is found contaminating the majority of poultry in this country And so we should not bring that into our house if we want to avoid These kind of long-term effects people think of food poisoning is just kind of oh, you know 24 hour 48 hour flu and then you get better and you're fine No, you can have these long lasting years or even your whole lifetime of reactive arthritis and all sorts of bowel problems So ideally you should not get infected in the first place But if you already have the problem on how can you reduce inflammation? First of all you have to when you say high inflammation. Do you have high C-recta protein like you know a high white count? Well, what do you mean by high inflammation? You want to be able to test it so you can see what interventions help The most important thing you do is eat lots of anti-inflammatory foods hold plant foods the antioxidant effects are also anti-inflammatory Effects for reasons I detail in my videos and see like a healthy diet a whole food plant-based diet will reduce inflammation You bought it and can happen rapidly I think I have some videos like the Daniel fast diet eating like like Daniel did in the Bible Can rapidly reduce your C-recta protein levels even in healthy people who don't have a lot of inflammation can even be more I'm dramatic and someone with rheumatoid arthritis some kind of inflammatory condition. So I don't think you need to take high-dote got four grams of omega-3s a day No, I think you need to anti-inflammatory foods and you should be good Of course, you should also treat the cause what's causing the information in the first place and try to root that out Alright Taylor Tyler Tyler rule says to avoid oils. That's a good idea. Doesn't matter what you eat on your birthday on a holiday special occasions On a day-to-day basis We should really try to eat clean try to eat healthy and that is Sendering our diets around whole plant foods and oils are not whole Steven Asks would love to hear my thoughts on plant-based diet and hypothyroidism or Hashimoto's There's actually studied the adventure study finally looked at both hyper and Hypothyroidism and found those even plant-based diets and significantly lower levels of abnormal thyroid function, which is nice to hear But in terms of can you treat? An autoimmune condition my like Hashimoto's thyroiditis with a plant-based diet I don't think it's been put to the test but there have been studies that have looked at dietary pattern treatments dietary patterns both pre-diagnostic think pre-diagnostic dietary patterns in terms of The natural course and I will be doing videos on that. So stay tuned Victoria asks have any drugs Or dietary changes beyond veganism proven to be effective in treating and potentially reversing fibrocystic breast disease I Don't know Let me see five or six degrees reversing, but there are certainly dietary patterns associated with lower risk of developing fibrocystic breast disease So like the Harvard nurses study Looked back came to asked women what they ate during adolescence and tried to tie it To various benign breast diseases But we don't have any randomized studies interventional so I should actually put it to the test and don't know any Interventions in terms of treatment either drug or diet related All right van says Very nice things that sweet arachnid soul asks Oh, just says very nice things. That's very sweet. Let's get to a question. Ah Carol asks is there a cure capital C u r e for asthma? And they're saying look, I'm eating whole food plant-based and it's helped but not a hundred percent And that's what the data has shown I'm sorry about a bunch of videos on asthma both preventing and treating and see these absolutely remarkable effects of going on a whole food plant-based diet and seeing dramatic improvement in asthma, but these These studies having shown that asthma goes away is just a way to ameliorate the flares and symptoms and so Not that I know of in terms of eliminating it But certainly for prevention and for control my diet can be very helpful All right next. Oh our rennet is back or we're not today or however you pronounce your name I'm sorry for butchering it. How are how are we so decided that? Oh, how do we know that oil is? Really bad so much mixed evidence the evidence doesn't look mixed to me So for example look at endothelial function artery function You know you you know have people drink oil and their you know artery function Gets compromised within hours of consumption even extra version of oil. That's all the evidence I need I Okay, the happy caterpillars ask Hello spelling my name wrong. That's okay for a 64 year old woman on dialysis. Whoa What'd you say soy is safe? Sure Oh, why would a doctor say well, why would you doctor say to stay away from soy? We would certainly want so plant protein sources would Produce less of these uremic toxins that would otherwise build us the reason you're on dialysis Is to is too good to filter out uremic toxins and you would produce less by cutting down your intake protein in general specifically animal protein And so I would encourage that physician to contact me or check out my videos on kidney failure And plant protein or look at the literature and I think they might be surprised All right Dominic says she has a friend Suffering from the Lyme disease but like the citrus is there anything I could recommend to help them heal Well, if they do actually have Lyme disease, there's some some Practitioners out there diagnosing everybody walks in the door with Lyme disease Whether they have it or not So first of all you want to make sure they actually have the disease it's typically treated with antibiotics something like tetracycline and Can wipe it out. I presume you're talking about some kind of chronic lawn Which is a disease entity that is controversial In their head and so some folks have tried long-term antibiotics But I don't think there's good evidence to suggest that is a useful thing to do Lavo asks Is there any evidence on well whether or not it's okay to eat before bed time or there are optimal times to eat throughout the day Well So for most people you need whenever you want if you have GERD acid reflux having a big meal right before going to bed bad thing right because When you lie flat, you no longer have gravity keeping food down your stomach And if you're lower self-esteem you'll sphincter if that sphincter at the top of your stomach isn't Fully functional and you lie down after a big meal You can get some of the acid creeping up which can be bad for your dental health creeping to your lungs cause all sorts of problems So if you have that problem You want to not eat a big meal period and then certainly not right before you lie down But other than that I'll actually be talking about meal timing and my intermittent fasting videos about whether or not it's healthy It actually compress your meal times down to for example a six-hour period And so you're fasting, you know 18 hours a day whether or not that's good or bad for your health Stay tuned looks like we got about one more minute left Matthews, where can I get some ergo dining? What a great question other than for mushrooms not a fun guy That's about the only place you can get a refining It's produced in the fungal kingdom So yeah, I got any mushrooms otherwise you're not gonna get it. I Think yeah, I don't think there's ergo thining anywhere else Presumably, I don't know maybe some point of nutrition yeast which is a part of the fungal kingdom has ergo thining I don't think so actually But yep, sorry Find a way find mushrooms you like How many grams of protein for weight lifters? Do weight lifters need more than 0.8 grams per other kilogram body weight? No, they don't That's how many grams protein need for everybody And so Ellis, Elia, Allah Point of grams per other program body weight should be good enough for everybody What do I think about homiopathy ass al yonka? homeopathy works But no better than placebo meaning no better than the sugar pills that they all But the placebo effect is very powerful when am I coming to the Netherlands? Well, I am coming I'm speaking in Sweden this fall so Thanks to the Swedish publisher So isn't that kind of close by so if you can find me a good venue, maybe I can slip over to the Netherlands and I am out of time. I'll be back next month for both live on Facebook Q&A's and here back on YouTube So please stay tuned enjoy got lots of wonderful cool stuff coming up on in February the whole new website in March We're gonna have new Cool motion graphics on the videos. We're gonna have a Spanish language site our first new language site And we're gonna add more languages later on so Excited for all the cool things happening this year Not so excited about some of the other things that aren't so cool happening this year, but We'll do the best we can thanks everybody. See you later