 Hello, my name is dr. Michael Gregor coming to you live from mill To answer your questions every month here. I'm both Facebook and YouTube Facebook is already up and so This is your last chance of the month to get your answers questioned your answers question Sounds very zen For those of you who are familiar with my work every year either every as you have English night's nutrition turn on the world so Busy folks like you don't have to I think Apollo the most interesting There was groundbreaking most practical finds to new videos not because I've lived every day to my website Nutrition facts.org everything website is free. There's no corporate sponsors No ads strictly non-commercial. I saw anything just put it up as a public service as a labor of love New videos and articles every day on the latest in evidence-based nutrition What a concept? Though I just said I we don't sell anything you'll see here. I have my new swaggy shirts It's part of a fundraiser So anything any money that I get from speaking or book sales or anything all goes to charity And so this is to support nutrition facts is probably one see three Non-profit charity you make a text article donation or you can buy cool stuff like this baseball team We have bags and stuff. We just launched this campaign so for like limited time you can get this stuff Anyway, we'll put the link down below And so you can check it out if you're interested. Okay, let's get to your questions do asks do dusky asks Nuts like almonds have a quote-unquote bad omega-6 omega-3 fatty acid ratio But their consumption seems to reduce cardiovascular disease does this ratio not matter what even the whole foods? Or should we favor walnuts when eating nuts? I The reason we worry about the omega-6 omega-3 ratio is we're just worried about the people consuming lots of junk food Which contains junky omega-6 rich oils such as cottonseed oil sunflowers have flour corn oil And none of these wonderful short chain omega-3 fatty acid found in walnuts and flaxseeds and chia seeds and hemp seeds and so Having so all nuts are good for you having said that some nuts are healthier than others and evidence suggests a walnuts Maybe the healthiest so I mean that's my nut of choice but They're all good for us and no Anodone asks or notarone. It sounds like a drug As I compiled all the science you gave me about breast cancer for my mother-in-law Diagnosed late after two months of following the advice. It seems she's out of danger and happy to be down 20 kilograms which for all You non-metric folks out there is about 22 pounds And has a little smiley face emoji. Well smiley face emoji back to you. Congratulations. Let me know if there's anything else I can ever do to help Dr. Mesh 86. Ah You were just on Facebook For London general a London general practitioner I'm gonna be in London tomorrow excited to be on a London live not tomorrow. No, I'm gonna fly there tomorrow I actually be on London live at least 3 p.m. Local time in London. Um, I think we're on a live stream and on our Facebook page as well On Sunday, I'm gonna check that out Loves my work very nice. Thank you for sharing the good message of evidence-based nutrition I'm sure you sit share my Sadness for not having been taught this in the first place in medical school Okay, Matt JH 33 as do I oh all caps Do you still aim for seven hours to sleep each night question mark? Yes, I do. I really really do on the more in fact as part of the So I want to do a fat a webinar on fasting But you can't do talk about fasting without talking about ketogenic diets You can't do ketogenic diet throughout talking about intermittent fasting You can't do intermittent fasting while talking about breakfast versus dinner and you can't do that without Doing a deep dive in the research on circadian on chrono nutrition on circadian rhythms and diet and so I've been leading or reading a lot of that literature recently and Damn sleeps important So it's really one of the pillars of lifestyle medicine sleep exercise a most importantly diet And so do not give your body short shrift And aim for those seven hours. Yes Boise triathletes Asks or says I've mentioned blunders can chop up Materials to the cellular level. Yes, hopefully Subcellular because you want to break open those cell walls. We cannot digest cellulose These are plant cell walls. So we actually have to open up those cells to get at the nutrition and What are the implications For getting fiber and the resulting rate of sugar absorption within a smoothie that is such a great question Boise triathlon And that's exactly why did a series of smoothie videos talks exactly about that stuff Talks about all the potential and real risks and benefits of smoothie consumption And so I the best and it's actually it gets really interesting really I can't believe that they studied it So intently but when all in Really digging deep to find it exactly why smoothies do what they do I found it to be a really really interesting I think for some people so much detail, but if you want to know about smoothies I can think of no better source and I look that's why I do what I do That's why nutrition facts exist because I want to know something I look it up and I can't find it and that irritates me And I was like if only someone did all the work for me someone I trust And can put it all together and be totally transparent about it meaning like Look, you weren't born with this information. Where'd you get it from? I want to know I want to in fact I want to see it the information I want to link stall the information So but do all that work and then show me exactly how you did it and where it came from And let me make up my own mind It wasn't like anything like that for smoothies, but now there is thanks to your support for my work in nutrition facts, okay? Oh, dr. Mesh 86 had a question Roasted peanuts used for peanut butter Don't roasted peanuts form acrylamides, you know, it's not the chrome I said of the problem It's the when it comes to peanuts. It's the AG ease the advanced glycation in products so high fat high Protein foods when exposed to high Temperatures so we're talking dry heat temperatures anything basically over boiling or steaming So we're talking Baking broiling barbecuing frying Any of those grilling Can produce these in high fat high protein foods can produce these AG so if you look at a list of all the most the highest AG foods You know which I do in the book was have videos about you know It's like grilled hot dogs and you know, it's basically like basically all the various meats Chicken etc But there are these few foods a few plant foods And so can anyone think of a high fat high protein food tofu a nuts So when you roast nuts or when you like grill tofu You are producing these toxic compounds. So I encourage people to eat raw nuts Raw nuts and seeds eat raw nut and seed butter so you can get raw peanuts So you just look at instead says roasted peanuts as you should say peanuts Why look yeah, I guess you can make your own if you wanted run up butters raw seed butters and Don't grill your tofu steam your tofu or boil your tofu and soup or I know you just don't want it to to darken Okay, boys the other triathlete is back. You said wait a second didn't boys a triathlete already get a turn boys The triathlete was proactive enough to get on here early list all those questions. You can too For next month if you subscribe to my newsletter Go to nutrition facts.org and click subscribe. Everything's free like subscription. Everything else I will tell you when the next one is and you click on the link and you can start listening your questions weeks before So so props to anyone who actually took that step and put their questions down So they got up on the list early to make sure I got them So make sure to do that next time if you really want to get your question answered So next question boys the athlete interest of life for someone who's had a partial Hepatectomy Part of their liver removed Obviously no alcohol avoid added sugar. So certainly alcohol and excessive refined sugar intake Would be bad for your liver. What else is bad for your liver? Obviously any hepatitis is bad for your liver And so for a hep A that means Hepatitis a vaccination if you're going to a place where it has endemic Hep A hep B in B and C. Well, so have B and C basically kind of Blood so, you know, don't share razors Don't inject the intravenous drugs that kind of thing Go to my chapter on liver health and how not to die Or search for liver on a new search box. I don't can see all the on the healthy pro a kind of liver beneficial foods and things you may want to stay away from okay and Matt McLeod Says can acidic foods destroying nutrients. Oh, yeah, I already answered this on Facebook Oh smart asked it on both places just get their question answered And so I'm gonna skip this one. You say wait a second Well, then if you want to know the answer that check out the one on Facebook. Okay, Zinturus asks Are all those dairy? Excuse me are all those dairy milk alternatives like soy milk safe when it's made in factories But not in home They I'm not I'm not sure what you're thinking might be in this factory the the benefit of buying a Something like soy milk from a store rather than making yourself is the store soy milk will be fortified With vitamin D, vitamin B12 with calcium Whereas you can make it in your home. Not only will it not taste as good It'll taste very beanie, but if you don't mind that then it's fine, but will not have the Not have those added Fortifications nice it. Well, why would I need fortifications? Can I get all my calcium from darkening leafy vegetables? Absolutely, but you actually have to eat lots of darkening leafy vegetables And get an adequate sunshine from vitamin D and get a B12 from other fortified foods or supplements, but so yeah, I would actually probably prefer and It's easier, right? I don't know. I guess it's cheaper to make it yourself at home I don't know, but yeah, I don't see any downside to buying it commercially Matt J h 33. Oh They Matt is just answering someone else's question Connor Says I am on a whole plant-based diet. However, his dad I guess I shouldn't say his I don't know however My dad I'll just read it as it is is on a high-fat ketogenic diet and is convinced That it is the right way to live He won't listen to anything I say so can you please talk them to the good side? Well Yeah, I think the first thing To convey You know, you know, it's so hard You know eating is such a kind of a personal thing. It's like talking about religion or politics So deeply ingrained and particularly with people that are close to you And if there's a way you can convey to him that you you're not Trying to convince him to eat differently because you want to like win some argument or something But they really care about him They really love him and you want him to be around for you and for him the rest of their lives so So, you know, it's coming from a place of love and so I would just share, you know Good evidence-based sources, but look some people don't respond to evidence and for those kind of people You know, I figured there's some like crazy percentage of Americans that believe in angels Maybe 40% don't quote me, but like not just like actual angels Okay, so for so for someone who actually believes there's like angels walking around And you say well look there's evidence showing that Ketogenic guys, you might not be healthy. I don't know if it's gonna help I don't know. Um, I like to say yeah share evidence-based resources in hopes that he'll make You know better choices for himself Nicola says okay put a little stevia in our tea daily I did a video about stevia and stevia should be considered harmless at the kind of dose you're talking about I believe in the video on the limit upper daily limit as determined by the WHO was a five Stevia sweetened beverages a day So if you're not drinking more than five cups tea a day, I think you're talking about like soda So and that's really sweet. Most people don't sweeten their tea as sweet as soda is so Presumably that should be fine All right, oh Matt McLeod is back Oh must be responding my question aren't the grind your own peanut butter options at stores already roasted peanuts Maybe when I was saying why you make your own. I was saying like in your blender Like people don't realize if you take peanuts like regular peanut you put them up under they turn into peanut butter And if you blend them for a little while they turn to turkey peanut butter you blend them for a long time They turn into smooth peanut butter Not that I think you should have to go there. You should be able to find unroasted nut butters out there. I use One of my favorites is an un Unroasted and of course unsalted to almond butter really yummy So you can definitely find it or Well, you can definitely find it if you live in a big metropolitan place like I do, okay So, but you probably follow find online have it sent to you Zinn tourists is back asking what is my point on the series of grains or acid forming in mucus forming? Never say anything about mucus. Oh by doctor. Oh Eric Probably I've heard of him. I have not Oh Interesting. Yeah Yeah Anyway Okay, so people saying that grains are acid forming So I don't anything about mucus forming, but acid forming. It's true. So if you look at mine I'm trying to think the name of the video If you search for a lake L a k e I wonder if that'll come up That's the lake method that's used In the studies, but if you look at acid base, you should be able to find oh, it's in my oh, it's in my I'm not today talk my my recent annual my latest annual presentation in the kidney section I talk about it. So it's this graph that shows acid forming foods base forming foods And so, you know, we've always heard that you know grains and animal foods are acid forming and no Whereas other plant foods tend to be base forming But if you look at this graph, you'll see. Yeah, that's true. You can get like a tiny bump I'm eating I forget what it was a bowl of white rice or something But nothing compared to eating fish that were which was the worst and then I forget pork poultry on down the list Whereas You know these greens like dark green leafy vegetables weren't just a little alkaline, but boy alkaline I'm so you get a sense. So basically grains can be centered more neutral Whereas, you know greens way alkaline Adam foods and some animal foods more than I was I don't think milk Was particularly acidic But you just got to check out the graph and actually see I think is on a per serving basis But now when we're talking about acid forming alkaline, it's important to realize we're talking about kidneys here You really don't affect the pH of your blood stream that much. So most of your organs don't notice the difference In any large sense, but your kidneys you're gonna actually alter the urine pH Dramatically, I mean that has implications for gout Implications for kidney stones and some other conditions and so while you can talk So there's a lot of kind of misinformation about the whole acid-based thing, but there actually is They're important clinical benefits from eating lots of Eating a so-called alkaline diet, but often they're not what acid-based people proponents talk about all right Dr. Okay more peanut butter talk Cub puff Says I've been eating hopeful plant-based after seven months in my cholesterol. Oh still 177 I've been serving a nuts every day Esselstyn says no nuts part of these patients more nuts or no nuts Okay, so a 177 is better than average person average person's about 206 in the United States Actually used to be much higher. We're getting healthier than we used to but So I mean so that's in fact you went a doctor with a total cholesterol 177 they'd be like wow, you're awesome But awesome is not no risk ideally, but I want low risk We want no risk and so I would encourage you to do is If you're not already eating my checking out a doctor Jenkins portfolio diet Which is a plant-based diet? But it adds all sorts of foods that particularly Pull your cholesterol down. So you've already eliminated stuff to increase your cholesterol So trans fats saturated fats and diet your cholesterol So now it's a matter of adding foods you died the pole cholesterol down nuts are one of them so I'd encourage you to keep nuts in your diet and And there's you know like You know soluble fiber rich foods slimy foods like okra oatmeal ground flax seeds things like that That help pull cholesterol down and I would try that and they get retested and see where you're doing But I think you're it's a good I think some people kind of somebody kind of someone practicing You know, you know primary care would look at your advice for someone with 177 They probably don't have any patients with cholesterol is that beautiful? They'd be like they would just pat you on the head with a gold star But I want I don't want just better than normal because normal is dropping dead of a heart attack No one killer of men and women. Let's not do normal. Let's do As low as risk as possible Sergal Z as we take a lots of capsules filled with spices Turmeric rosemary cardamom ginger. Oh yummy Do I know of any spices with proven benefits we add to our capsule feast. Oh, how interesting, okay? So there are these cheap little capsule making machines They they're kind of a pain. I mean it takes a lot of work, but If you can get your kids to think it's a game They may make them for you also child labor action but so Spices are one of the few things That have such potent Benefits that you can actually cram into a pill like whole You know, it's like your broccoli super good for you, but how much broccoli can you fit in a capsule? So this much broccoli is probably not very good for you But this much cloves or cinnamon actually does have a physiological effects So So if you don't like spices and so I recommend it's part of my daily dozen if you don't like spices Yes, you can get your spices in capsule form So, you know a quarter teaspoon of turmeric today is probably just like two of those big capsules Be a quarter So if you want you get a little black pepper in the air to boost the Bow of the ability that turmeric Oh Yeah, cloves are a fantastic. Yeah, um You can do a little omelette in there. So, you know dried gooseberry powder dried Indian gooseberries I'm trying to think what else you could Yeah, no, that sounds good Do I know much cardamom stuff? I remember doing one video about cardamom, but I don't remember what it said. Oh, what about venue Greek? I got some venue Greek videos out there. Alright, so those are some options. Alright, Carolyn Hillman has eczema Oh Eczema makes me want to rip my skin off. You are in luck Carolyn. Why? Because I have a whole series of eczema videos. Oh, but they're split up You know, you know what I try to do it's instead of so if I come up with like five videos on a topic Instead of doing them back-to-back Because that's like two weeks of videos I mean, it's great for people with eczema be like, oh, yeah Well, you know don't want to be at a cliffhanger but for people that have no interest in eczema it's like weeks of Of non-interesting videos on interest specs, which I don't want so that's why I tend to split them up Now there's a few exceptions coming up. I'm gonna have a long mammogram series It's such a deep complicated issue that you really need lots of videos and It's not something you can split up because it's all one thing. It's not like so for eczema It's like, you know X for eczema and the next video is Y for eczema, but no mammograms is like one overarching topic So I'm actually gonna have those crammed together. It's gonna be a lot of mammogram videos, but So so I think I have two sets of eczema videos one on topical approaches Like putting different oils and things On your skin and the other one is actually dietary approaches like what to actually eat to improve eczema I forget which ones I have coming up first If you want to see them right now I think they're on my latest DVD where you can see videos kind of months ahead of time They'll all eventually be totally free on nutrition bags, but if you don't have the patience and you want to rip your skin off You may be able to go to that And I don't know if those have all my videos there may still be more eczema coming, but stay tuned It'll be there So thank you so much for my question I know that was your question. That was a big gap on nutrition facts not enough for eczema videos But now eczema is handled until more research comes out Okay, I'm Matt McLeod as should we avoid certain spices Due to you know we're talking about that video. I just did So certainly I would encourage people not to you take Ayurvedic Remedies So you can get the pills and a lot of them are you know like a trifola and these other kind of mixes that That if you look at the ingredients and it looks like just a couple plants powdered together, but unfortunately Many they actually add intentionally add toxic heavy metals To because I think it somehow makes it that makes them better It does not make them better And so and and so many surveys have been done whether domestically produced or imported that it's just better to stay away Until they clean up their act as far as I'm concerned Is she as do infants already produced enough cholesterol? Brought them a house entity you get some from breast milk So what does that mean for story soy formula? We all produce all the cholesterol we need we don't have to have Exogenous sources of cholesterol So then they would have no cholesterol drinking breast milk or sort formula or any other kind of formula, but Breast is best hundred percent. Absolutely, but not because cholesterol, but because of all the other one of the things it offers Okay, if she is back asking according to kilometer Um It shaves manganese intake is consistently too high even though I don't drink hibiscus tea Some of the main sources oats and kale is that really a concern? I wonder what manganese intake he considers too high. I would be surprised So if in my so I do have that video on hibiscus tea saying I think drink less than a liter a day Because of the manganese issue I Presumably in that video. There's actually an upper tolerated dose I say well, you're not supposed to get more than X and so this is how much is a viscous tea That's how I came up with my no more than a liter a day. So if you just take that X and see if it matches but Eating a variety of whole healthy plant foods. You should not have to worry about getting too much manganese Um Shea again asking are there people who can't convert enough beta-carotene other carotenoids to vitamin a Everybody can't convert enough if you're not eating enough. All right. Okay, so vitamin a our body makes vitamin a from These carotenoids we eat like beta-carotene But if we don't make them then we don't get enough vitamin then we could end up not getting a vitamin a for optimal health So that's why it's critical That so that's one of the reasons why my daily doesn't has greens There doesn't it's greens is because that's a great source of these carotenoids that beta-carotene So basically orange or you know foods like, you know mangoes cantaloupes carrots Those have a lot of beta-carotene as well and the greens actually the even though it's an orange pigment It's actually in there You know I talk of in the book about autumn leaves turning bright orange and all these beautiful colors Those pigments were there all along. It's just that in the autumn time the green pink and chlorophyll dies away and all the The other ones come out So all those beautiful colors are all wrapped up in there and the one you get the rainbow when you eat your greens Okay, what is the minimum required sodium intake? My minimum try I talk about that in my sodium videos. Um, so it's about 10 times less than we are getting in our diet which just shows how Vastly unphysiological our sodium intake is no wonder Sodium causes problems such as raising our blood pressure the number one dietary risk factor Excuse me the number one risk factor for death worldwide of which there is a big dietary component Ishey says can iron stores never be too low without anemia I think if you're not anemic if your hemoglobin is fine, then Then having low iron stores would be a good thing. I'm trying to think is there any circumstance where you can somehow make enough blood No, I mean I think if you're making a hemoglobin then you have enough iron as far as I'm concerned Unless if so if you're on the borderline, so if your hemoglobin is kind of borderline, so it's not actually technically low and you're fatigued One might One might try kind of an impure trial of eating more iron and vitamin C risk foods together to boost your iron absorption See if that actually helps with fatigue So there may be kind of some symptomatic relief even though technically you're not anemic, but that's the only Circumstance I can think of off the top of my head and It's 130. Oh, sorry everybody. I've got to run off to other interviews. Thanks so much Hopefully I will see you in Sweden or any of the other places that I'm going to be traveling over the next few weeks and Be well