 From my stationary treadmill because of making people motion sick, as they do every month to answer any questions you may have, for those of you unfamiliar with my work, every year I would do every issue of every English-language nutrition journal in the world, so busy folks like you don't have to. I then compile all the most interesting, most groundbreaking or practical findings, new videos and articles that upload every day to my non-profit site, nutritionfacts.org. Everything on the website is free. There's no ads, no corporate sponsorships, strictly non-commercial, not selling anything, just putting 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 us go to your questions and see what we have on the list. Oh my god, there's already tons and tons of questions. Let's see what we got. Okay, let's first one is, hello, I are animal products, the what? The animal products, the oxens and eugens, do they, what is, I do not understand this question? Okay, I have a price of dioxins, there's no such thing as an an eugen, as far as I know. You can call them gemetic cells, you mean like gametes and employee employees? Yeah, I'm sorry, I do not know the answer to this question because I'm not sure I quite understand the question. I guess they're saying, does it cause birth, can dioxins and animal products cause birth defects? That is not something that I've looked to in terms of specific birth defects like Down syndrome, I don't know. Now, next question, is there any real benefit to supplementing with supposed supposed clean vitamins? I don't know what that means. B12 D3 add an omega-3 as opposed to the cheaper versions with added fillers, or is this just a sale, sales ploy? I don't know what clean vitamins means, so maybe someone's selling something, calling them clean? I mean, it doesn't matter if there's, I mean, if there's some, you know, rice powder or something as a filler for your vitamin D, as long as you're getting the vitamin D that's actually on the label, who cares? It's like this much rice powder, I don't know. So I wouldn't spend extra money, I'd spend that extra money on buying more kale. Okay, next up, where can I get video testimonials without actors of type 2 diabetes, type 1 diabetics for, I don't know where you get video testimonials, I guess you make a post online and say, I need testimonials for somebody who requires these, you know, has these particular disease and on a particular diet. Next up, maybe I should start reading these questions first before just clicking on them, just in case we can answer some better questions. Okay, should we have whole food plant-based veganism educated at, we got some bad grammar problems today, educated at universities, colleges, medical schools and schools as part of holistic medical biosciences or biochemistry subject programs as part of a study degree? We should teach more nutrition in medical schools, yes. I'll just take that as a, will I do a video, what is an anugin? I've never, this sounds like something someone's trying to sell you anything. All right, I am actually going to read the questions just because I get such weird ones. Here's one that's legitimate. Is it okay to take over the counter plant sterols such as colostoff? Yes, you can, although you can get sterols and stanols by eating nuts and seeds and that, so you don't need to take them in supplement form, but certainly can. Okay, this is a kind of just a clarification question. They love town at age, it's very nice. Can I please explain what is case fatality rate in relation to studies? So that's the number of people that died. So it's like if there's a higher case fatality rate in one group versus, you know, randomized to submaniacs versus randomized placebo, a higher case fatality rate would be bad, lower case fatality rate would be good. Since fatality, not a great thing. Okay, well this question, can the weight loss benefits of tea and coffee also be obtained from decaf? You'd have to check my how not to diet book where I talk about tea and coffee in terms of the, in terms of activating autophagy, something from my latest book how not to age. Autophagy is activated by the chlorogenic acid, not the caffeine, which the chlorogenic acid is a primary antioxidant in coffee and so decaf or calf works just as well in terms of decreasing all-cause mortality. So three cups of coffee a day associated with 13% lower risk of dying from all causes put together and the healthiest coffee is actually paper filtered because it traps the cholesterol raising compounds in coffee explaining why people drinking filtered coffee live even longer than those drinking unfiltered coffee though they most live longer than those not drinking any coffee at all. Is A2 milk good for health? I talk about that in a video on nutritionfacts.org just type in A2 and nutritionfacts.org and it'll pop right up. Okay, for the purposes of the daily dozen, does a portion of bok choy or cabbage take the boxes for both leafy grains and cruciferous vegetables? No, they are, so pick one. They are both, so we want people to get the leafy grains so you could eat all cruciferous but then you'd have to eat two servings to check out both boxes. That's how I kind of created the daily dozen to work. So for example, like I encourage berries and other fruits, those are two shepherd boxes and so wait a second, berries are fruits so can't you just check off both boxes if you just eat berries? No, you got to eat berries and you got to eat other fruits just like you got to eat cruciferous vegetables and other leafy greens though those can be cruciferous vegetables too just like the other fruits can be more berries. All right, does frozen turmeric root still deliver the benefits even though it's been frozen? I believe so and that's I right now in fact this morning I took fresh for turmeric root chopped it up into pieces for my vegetable smoothie recipe which I have a cooking video on on nutritionvex.org because I'm actually home for a few days after being on the road for weeks and so I can eat I can drink my vegetable smoothie that I love so much and so I got some fresh turmeric root chopped it up into quarter inch pieces because one piece goes in each smoothie recipe and then put the rest in the freezer and so I am counting on the fact that all the nutrition is preserved. All right, I've heard it recommended to pair fruits and nuts to have proper nutrition and absorption is that true? What is true is that we want, no, we want to have whole food sources of fat in our stomach at the same time we're eating crotinoid rich foods like darkly leafy vegetables or fruits and vegetables in general so we're eating our greens we want to maximize absorption of both water soluble and fat soluble nutrients and so that's why having some avocados nuts and seeds nuts and seed butters in our stomach at the same time boosts the absorption of those vision enhancing you know compounds and greens like lutein and sea santhan beta carotene like a pain etc etc and so we should not be eating fat free meals if we want to maximize their absorption of all the wonderful plant nutrients but we don't want to have refined sources of fat like like oil we want to maintain retain all that nutrition by eating whole plant foods oh this is an easy question when will the how not to age cookbook come out I told everybody December 2024 which is when it was supposed to come out but evidently the printer is the publisher is having problems getting a printer it's very expensive printing because it's like full color printing it's all fancy and so I think they actually have to print it outside of the country these days anyway for whatever reason it's not going to come out till spring 2025 I'm so sorry about that but that's the current estimate but it's done actually the we sent in the manuscript all the recipes are done it's awesome we actually tested the right we had a whole bevy of volunteers if I was just speaking at a couple talks and people came up to me like I'm one of your recipe testers and so thank you everyone who's tested all the recipes they're good to go but oh my god it's gonna be another year before the book comes out unfortunately oh I just checked on this without reading it first let's see what it says do people with inflammatory disease such as ulcer of clays need more protein in the rda to help with healing quicker huh I don't know of any higher um certainly have wound healing requires um higher protein intake so if you have like pressure ulcers um randomizing people with pressure ulcers to higher protein intake actually has improved healing um so any kind of you know recovery from surgery you need to boost your protein intake but uh so it's possible got burn victims have extraordinarily high protein intake protein requirements I mean would not surprise me that inflammatory diseases um might have a higher protein intake but I don't uh I don't know if that's actually been tested okay two two two two let me see oh here's a banana question let's see what it says polyphenol oxidase banana brem what is with the grammar today I'm reading this just the way it says it polyphenol oxidase banana brown can an apple be eaten with a meal or should they be eaten alone on empty stomach so not too lower nutrients absorbed like you said bananas should no lemon juice please what is going on ha oh my god okay let me see if I could try to figure out what they actually meant to say can an apple be eaten oh oh yeah yeah good point oh it's actually a good question I don't understand the lemon juice part but uh yeah no so um uh you know I talked about this interesting study I have a whole webinar in it check out the webinar but basically you know if you mix a uh banana in a smoothie it can impair the absorption of certain percentage only about a third of the berries uh of the polyphenols and the berries or or cocoa powder that was a study was done on cocoa uh the cocoa flavonols but presumably the same thing berries and so yeah so ideally to maximize our absorption we'd eat banana separately same thing with uh with um um with um with uncooked mushrooms which also have the enzyme or with um with apples uncooked apples i'm because it also has that uh that same enzyme and we'll presume that same effect although it has not been tested all right oh oh that's this question didn't look totally crazy can you tell us the benefits of beets especially in athletes again thank you for all your tremendous work i certainly can so the nitrates the vegetable nitrates concentrated in dark green leafy vegetables as well as beet greens and beets improves the efficiency of our mitochondria the little power plants within ourselves allowing us to effectively extract more energy from each breath so you give free divers a little shot of beet juice they can actually hold their breath longer significantly longer it's so cool and the candle that burns half as bright burns twice as long you can actually slow your metabolic rate because your your power plants are so efficient when you eat greens that you can uh that you can uh uh live longer um uh so that's one of the reasons why dark green leafy vegetables makes it into my anti-aging eights and also boosts athletic performance obviously if you get more power from every breath you can you know finish your 5k faster and all those other wonderful things now lots of videos on beets and beet juice and nitrates and why you shouldn't take supplements and safe ways to do it on nutritionfacts.org okay um buh buh buh buh um um uh this is uh cancer patient prescribed all sorts of nutrients after a total gastrectomy is that truly needed a gastrectomy is a stomach removal um and uh yeah so anytime one undergoes uh kind of a rearrangement or excision of significant parts of one's digestive tract one may need to take supplements for the rest of their lives and so i mean there's some nutrient deficiencies we didn't even know we're nutrient deficiencies until we started doing weight loss surgeries um where we actually cut out parts of people's digestion and then you know a decade later all of a sudden they go blind because of copper deficiency we didn't even know that we needed that but no one gets copper deficiency unless actually you you create malabsorption on purpose that's what bariatric surgery does is trying to make sure you don't absorb nutrition right because we're trying to not absorb calories but you also don't absorb a lot of nutrition so you may need to be um absolutely on uh nutrient supplements for the rest of your life so that seems um so um you should talk to your um talk to your dietician um after any kind of surgery like that and see what nutrients you need to take for the rest of your life just because you don't have the organ necessary to either absorb it directly or create the compounds that are necessary for absorption lower on in the digestive tract okay all the plant-based omega-3 algae supplements i've found contain sunflower oils and normal for these supplements if not can you suggest a brand uh it's like a drop of sunflower oil but capsules are really small i would not worry about that and the benefits of taking getting the presumptive benefits of getting 250 milligrams of dha would um outweigh any determinants of getting a few calories worth of oil in your diet okay next up oh i'm on long-term prednisolone how can i well it depends what's what's what you're taking prednisolone for so prednisolone is a critical steroid usually take that for suppressing inflammation in the body um and so uh so a natural treatment for that condition depends on what you're actually trying to treat okay um yeah there's really not much for this so any advice for reducing loose skin when losing a hundred plus pounds on a plant-based diet first of all congratulations that's fantastic unfortunately there's no way that i know of other than surgery so there's actually surgery that can remove the excess skin um yeah but look this would be the the the you know the worst of your problems that's awesome all right uh all right let's see what else we have um please discuss green smoothies as opposed to chewing greens and berries they're both great do whatever you want fantastic i've stubbornly oh stubbornly high systolic blood pressure 64 year olds any suggestions oh my god so many things so i oh what did i just oh black sesame seeds a teaspoon a day of ground black sesame seeds reduces systolic blood pressure by eight points within i forget like a month i don't know uh it's in my new book how not to age um all sorts of other things reduce blood pressure uh ground flax seeds hibiscus tea just type high blood pressure to nutritionvax.org and all the videos will come up sodium reduction right obviously you want to make sure you're not exceeding the american art association recommendation for 1500 milligrams of sodium day which is almost impossible if you eat processed foods which is responsible for 70% of our salt intake okay um any suggestions for fibroids absolutely go to nutritionvax.org type in fibroid and see what i have to say about it uh two two two two two okay another omega three question what if someone does not have access to algae based EPA DHA um well um you may be able to make enough um by eating short chain omega threes like aphelionic acid found in walnuts and ground flax seeds and chia seeds hemp seeds um well we're just not sure enough for optimum health that's why i encourage people to consider 250 milligrams of DHA uh as supplemental form uh pollutant free of course so that's algae based um what do you mean if you don't have access um so do you not have access to the internet that's possible i mean a lot of people don't have access to the on planet earth but if you do then you should be able to order it anywhere presumably um uh and so but uh you know getting uh you know getting my tablespoon of ground flax seeds i recommend every day of my daily dozen uh should give you kind of the 2.2 grams of uh avalanic acid you need to hopefully make enough long change we just don't know um if i had to yeah i would not encourage people to take fish oil just because we're concerned about those um pollutants that are not eliminated through molecular distillation we can get rid of those toxic heavy metals like mercury but like the PCBs and DDT and stuff we just the dioxins we can't get out and we've so polluted our oceans unfortunately what is the solution for osteoarthritis the number one cause of physical disability and men and women i've got tons of videos in that encourage people to switch to a plant based diet including specific plants such as strawberries um which have been shown to decrease total pain in men pain improve quality of life etc and disability etc etc all right wonderful whoo um oh that's a good question i get that a lot in talks uh what about the lead content in cocoa powder um so there are so we're concerned about lead and cadmium two um uh toxic metals that have been found in certain brands um so if you just eat cocoa powder once in a while like you know chocolate cake on someone's birthday or something you don't really need to worry about it but if you eat cocoa powder the way i encourage you to eat cocoa powder like a tablespoon a day which is obviously beneficial effects um then you really want to find a low metal cocoa uh and in which case you can go there's been two recent ones one by consumers lab which is a for-profit kind of third-party testing company and one by consumers union the publisher consumer reports a nonprofit organization and so you just choose the brand that you like that happens to have low levels um so for example i think the consumers i forget which one but uh the lowest toxin cocoa was a target brand generic cocoa so that's the one i use um you know so great now it's funny i was in europe telling just go to target and get cocoa and they're like what evidently it's just a kind of a us thing but but they list they test international cocoa so you can find one in your that's convenient for you um that has low metal content okay any advice on high cholesterol please vegan diet more avocados to avoid medications if possible um if you have high cholesterol you need to decrease your intake of the three things that increase your cholesterol and your blood which is saturated fat trans fats and dietary cholesterol um so uh if you did go on a strictly plant-based diet your cholesterol levels would drop down on average to perfect uh at least for primary prevention um so uh you know total cholesterol of uh of less than 150 LDL cholesterol less than 70 however it's a bell curve if you end up even higher than that due to genetic predisposition then you can add the next step would be add cholesterol lowering foods to your diet like as documented in the portfolio diet um which is a portfolio of different foods that bring your cholesterol down like soluble fiber rich foods the slimy foods like okra oatmeal um eggplant um uh they're all sorts of cool things that use different mechanisms to lower your cholesterol so they kind of have additive effects that's what i would suggest in a plant-based diet but just with specific plant foods to lower your cholesterol lower um this is a weird question is it a myth that only fresh rice is okay i don't even know what that means i don't know why i clicked on it it doesn't make any sense to me as opposed to like refrigerated rice or i don't know anyway um but uh uh uh uh okay oh here's here's a question i take consco b12 finances or mission needs so tend to only do Kirkland stuff is that okay yeah sure in fact i think uh Kirkland brand is usp certified which is what i recommend getting but you know if you're only taking uh uh you know uh you know 2000 micrograms once a week you know if you're under 65 that should cost less than five bucks a year so you know finances should not prevent people from uh getting sufficient vitamin b12 which which is critically important for anyone eating a plant-based diet any downside of using baking soda and coffee plus soy milk to prevent the soy milk from curdling how what how funny is that so yeah actually the curdling of soy milk has to do with the ph um so most soy milks these days are smart enough to know that so they actually balance the ph so you don't have that curdling effect but if you happen to have some soy milk that does curdle you can actually change the ph your fat yourself but the problem with baking soda is it sodium bicarbonate ends adding sodium which you don't want to do um so i guess you could get potassium bicarbonate um and not worry about it or just get another brand of soy milk where they figure it out for you next up uh will i publish a book with just my how not to age summaries and conclusions no all the summaries i mean um all the information is in how not to age um it's just not as neatly packaged as i would have liked in my book club over the last four weeks i used i i showed people the summaries and conclusions from uh the 1200 page version that was twice as long i had to cut all those summaries um but of course cutting summaries doesn't actually cut content which is why i cut summaries um and i know that how they're useful they're helpful that's why i did in the book club but will i be publishing those no you'll just have to read the chapters really well or oh how about just watch the book club all the summaries and conclusions are in the book club and uh so the one i just finished it literally right before the q and a the fourth one so it may take a while for them to go online but they're all gonna be online you can watch it yourself and so i am publishing the the uh summaries and conclusions but just in video form oh that's cool okay uh what do i how this is a softball what do i think about hibiscus tea it's fantastic um for reasons i document in how not to age and how not to excuse me how not to die and how not to die i don't know i don't think hibiscus um has any particular anti-aging properties although has the infrasign ends um i talk about uh rooibos and chamomile tea i think and how not to age but yeah how not to die and how not to die both talk about hibiscus tea because helps with weight loss and helps with decreasing blood pressure all right oh here's kind of a nice high level question um what can individuals do to navigate this conflicting nutrition information right one day coffee is good one day coffee is bad why do we get all this conflicting information is because that's it's called clickbait right um you know i mean you know uh the reason that every headline every single day isn't heart disease is the number one killer of men and women right which is true like that's the most important thing right not some like plane crash somewhere um our leading cause of death is because yeah it gets old you want sexy bullshit basically that's what gets clicks and so by saying coffee's good then coffee's bad get more clicks or you say you know if i say broccoli's good who's gonna click on that duh but if you say baloney is good oh my god that'll get clicks right because like oh that's contradictory anyway um so but what can we do um so i encourage people to for example go to the true health initiative website true health initiative true health initiative dot org so there's a nonprofit organization kind of the ipcc of nutrition how do you know if climate change is real or will you ask climate scientists who spent their whole lives studying this stuff and so they hold this conference um uh this this this this kind of and come up with kind of consensus statement what this is what the science says on climate okay well there's uh so dr uh david cats uh head of the yales um prevention research center uh said you know we need some kind of like you know similar body nutrition so i've got hundreds of the top nutrition scientists in the world to uh agree on a consensus statement because there's so much crazy stuff on the internet it's like well we say we just need to bring all the experts who dedicate their lives to the study of the science of nutrition be like okay what does the science say and turns out there's remarkable consensus going back decades on the on the core tenets of healthy eating and healthy living spoiler alert if you go to true health initiative dot org you'll find out the healthiest hour for human beings one that is centered around whole unprocessed plant food so yeah anyway all right who see here's a b12 question uh 2000 micrograms of b12 week uh under age 65 1000 a day over 65 i've been taking sound commandment excellent oh 1000 once a week no you should take two of those yeah um oh in terms of breastfeeding i have a video talking about how much pregnant breastfeeding pregnant breastfeeding women as well as children at different ages and different weights need how much b12 they need um so i would just type in b12 into nutrition packs of the organ that should pop right back up oh my god i got one minute left trying to think of uh a good question bump bump bump is there a daily limit to chia uh not that i know of chia chia seeds are great um yeah i don't know yeah i'm sure i mean there's technically there's a limit you can overdo anything but uh um but no chia seeds are healthy um all right and with that i will talk to everyone next week not next week next month but maybe next week if you happen to be in one of the hundred cities i'm coming to speak on my how not to age speaking tour in which case i will see you then bye bye everybody