 Coming to you live from my treadmill as I do nearly every month to answer any questions you may have For those of you unfamiliar with my work every year I read the every issue of every English language nutrition journal in the world so busy folks like you Don't have to I think a father most interested most groundbreaking most practical findings into new videos and articles upload every day To my nonprofit site nutrition facts.org everything on the website is free There are no ads no corporate sponsorships took a non-commercial not selling anything just put up as a public service Is the labor of love as a tribute? To my grandmother whose own life was saved with evidence-based nutrition. Let us get to your questions Rennie asks does eating spirulina daily give you enough iodine? I recommend against spirulina because of Toxins that have been found and spirulina products off-store shelves since you can type in Spirulina into nutrition facts.org and that video will pop right up Okay See who else we got? Mike says how do you prevent Alzheimer's disease? I have a whole chapter because Alzheimer's is a leading cause of death In how not to die I have 50 the first half of the books 15 chapters and each of the 15 leading causes of death talking about the world Diet may plan preventive arresting or versing Our top 15 killers including Alzheimer's which has risen Saddley high in the ranks 4 million americans now Affected the best thing we can do is prevent it although interestingly dean ornish now right now has a study Ongoing trying to see if we can reverse the course of Alzheimer's disease with a plant-based diet I'm eagerly looking forward to Seeing the publication of that data But in the meanwhile got a bunch of videos just type in Alzheimer's and nutrition facts.org Or check out the book at your local public library all proceeds From all the sales a woman books is all donated to charity All right, what else we got? Joshua asked us broccoli sprouts help to avoid autism And you say well that sounds like a strange question not a strange question at all because there was a randomized um controlled trial of broccoli sprouts for training The core symptoms of autism something that no drug has ever been able to show to do but guess what broccoli could do it um And so the question is like well wait a second What about preventing it in the first place while I talk about? the possibility um in my video series on broccoli sprouts for autism um, and The bottom line has not been put to the test but certainly Uh, I cannot hurty cruciferous vegetables every day so critical In fact that it's one of my daily dozen On my daily dozen checklist of all the health is of healthy foods encourage people to fit Into their daily diet Um, that's also that's the second half of how not to die or available free in a free app called dr Grever's daily dozen which is uh found on iphone android check it out Okay, what do we got next we have reny who asks is it necessary to apply sunscreen in the summer and what sbf is best Does it help prevent skin cancer? um my necessary to apply um it is necessary I would encourage people to uh Do a number of factors to reduce um excess uh sun exposure such as uh, you know wearing a hat and uh using a broad spectrum sunscreen like something with Zinc oxide in it to prevent both uva and uvb To reduce one's risk of particularly nasty um skin cancer called melanoma next up is Camilly who says how do you recover from hypothalamic amenorrhea? Hypothalamic uh amenorrhea on a whole food or plant-based diet. Well um, you treat your as always you treat the cause um, and so the question is why um, uh, what do you have a lesion in your hypothalamus that's uh preventing the right hormones being released in which case that's what you deal with rather than um, uh Then uh trying to mediate the impact with a healthy diet Okay, mate says dietary interventions for bipolar disorder. Oh fantastic question. I don't think there are any in fact one of the reasons why I pushed back so there are um studies for generalized anxiety disorder and um major depression, but not bipolar. Uh, there's lots of interventions, but not uh, uh, controlled dietary interventions Um, uh, I guess unless you can include lithium, which I tend to think more of as a drug, but it's actually just an element Um, and so the reason I actually put my book on diet and mental health at the end Of my cue of future books. I'm going to write um, so it'll be out December 20 29 is because there's a little literature on it You know me my first book how not to die had 3 000 citations. How not to die had 5 000 citations How not to age while i'm working on now looks like another 5 000 minimum um, I like big books Um, so if I was writing the mental health book, it would be a skinny book So i'm just waiting for more research to be done um, but uh, yeah, so uh, this has yet to be uh Has yet to be put to the test, but eating healthier. Guess what can't hurt. So I would encourage people everybody to give it a try Okay, um A bookie says I have chronic ingestion at city from a couple weeks will probiotic um probiotic supplements help um, uh, I would recommend. I mean so, um, there's a bunch of things you can do for um, uh, so-called dyspepsia. In fact, you should type in dyspepsia into the nutrition facts that are all my videos have come up um, which is which is kind of a fancy way of calling it saying chronic indigestion If you are getting every flux, um, then you can type in gur g or d into nutrition facts that are all the videos That come up and there's a bunch of things you can do about it like decreasing the fat intake um, which helps keep the lower self-redual sphincter tighter and Eating smaller meals not even for bed and there's a whole bunch of things you can do and so check out those resources Okay, francis says what is the mainstream? What is the main reason why ones a1c fluctuates from high to low and high to low? That is will a oh B12 supplement help with diabetic neuropathy. Okay for those of you who are like, what is an a1c? um, it is a measure of Kind of long-term blood sugar control over the last few months or so But really biased towards kind of more recent events. And so the main reason is people are um eating different foods and um, although women can get hormonal changes throughout the month That even if they're eating the same thing they can have different blood sugar responses. So that could be one reason um And uh, you know, if you're sick, uh, you know, you have really high blood pressures. Um Uh, even if you're kind of eating healthy, but typically, um, we tend to think of hba a1c as um In terms of diabetic control and how well medications are working. Um, and for prediabetes or uh, in general, um, it's typically uh, um, what's happening with a diet Primarily the glycemic load of different foods. And so I encourage people to cut out Refined grains and things that cause too high of a blood sugar spike Okay, marcus says big fan in brazil of all places healthy 49 year old vegan celiac disease Is there anything I should be concerned about? Yes, you should be concerned about gluten because you have celiac disease. Oops. I accidentally clicked on the next question, but So, uh, celiac disease patients who don't Scrupulously avoid gluten actually live shorter lives. Um, so that would be Most important thing, of course, as a vegan guy, you'd be 12 Can't hurt to I may actually have videos talking about, you know, whether you should go and get annual testing or see annual checkup And basically the data says no, you shouldn't but if you haven't been so but that's for annual checkups uh, you don't need annual checkups, but um You're definitely getting to an age where you need to start getting some preventive health services like for example I don't know what's happening down in brazil, but here in the states the colon cancer screening has been moved down to age 45 So I just got my colon cancer screening. Um, I was waiting to age 60 age 50, but um Not with the changing guidelines from the usp stf and so Um, thankfully I don't have colon cancer But I'm going to get retested in five years. All right Okay, oh, what's uh, this is back. He's saying what's the feeling on moringa? I actually have a moringa video coming up and actually recommend against moringa surprisingly um, so-called drumstick tree um And so eat kale instead. That's the spoiler alert version All right, what else we got? Okay, or reny says his sprouted chia bed. What are the best sprouts and words sprouts? um I don't know what the best sprout words are but uh Um, uh, best sprout broccoli sprouts, right because it cruciferous but or you know red cabbage sprouts or Any kind of cruciferous sprout would be the best and sprouted chia bed. Yes. Why because of salmonella concerns? Um, uh, there have been seminal outbreaks related to sprouted chia. So I would encourage people not to buy it Next up I'll aljona Says oh, it says very sweet things eats a hopeful plant based after five months and highly and highly plant based for Really a year now blood test showing slightly higher hemoglobin um, I think I drank enough water um Grand that is not the Um, those are not units. I'm familiar with um, uh, but Uh, but uh, if you Uh, so I can't tell you if that's uh, actually Um within the the normal range or not But if it is excessively high and you're not contracted you're not Dehydrated, um, then uh, you're um, there's a condition that can kind of increase your red blood cell count And that can increase your hemoglobin level until you want to make sure that that's not something you're suffering from Okay, key asks advice. Oh, we're not Plant based after four years good cholesterol. That's nice. Don't worry about hcl because that's not uh, a Cause of risk factor, but ldl definitely is Um, nice and no calcium in your arteries, which means you don't have old heart disease. Um Oh, so uh, renon's syndrome is where uh, little arteries in your fingers can close off and cause really painful kind of painful cold fingers and You know, I talk about uh, there's one video I talk about hasperin Which is a citrus bioflavonoid And how that increases blood flow to the limb so you can actually like measure blood flow on a finger and you um, either Assume it's an orange But maybe some other citrus that have to look that look that video again And you get a significant rise in peripheral blood supply. Whether that would actually help renon's Can't hurt. I'd give it a try. So, uh, just uh, I would type in hasperin into uh Or citrus nutrition facts.org in that video should pop right up. Oh speaking of uh, want to make sure I Remember to tell everybody I have an upcoming webinar coming June 11th, uh, just about two weeks from now And we close registration like a week early. So if you're interested in this do not wait to register Um, uh, the webinar it'll be two hours live How much meat should we eat if you go nutrition facts.org slash webinars? Um, uh, you will read more detail about it. And if you want to you can register Um, I believe it's at 2 p.m. Eastern time On june 11th. Okay. Anyway, let's get to your next question Okay, blk says type 2 diabetic Oh, but eating healthy wonderful. Not on meds. Fantastic. Oh, but can't get glucose under control um, and so, uh, one of the reasons maybe you're still uh, you're suffering insulin resistance From excess visceral fat So if you have excess abdominal fat, um, I can spill fat in your bloodstream. So you don't have Um, it going into your mouth and you still have these high levels of fat in your blood and that interferes with Insulin responsiveness in your muscles and liver. Um, and that's what causes Type 2 diabetes, especially when it offloads fat to your poor pancreas and can destroy some of your insulin producing cells And so, uh, weight loss, um, would be The next step and if your glucose is not under control, you should. Um, indeed Um, uh, talk to your doctors about being on meds until Um, um, something like metformin until, uh, you can get it under control with diet though It may take weight loss to, um, drop your visceral fat to levels. Um, uh, that you're, uh, Where, uh, your insulin resistance drops enough that you can reverse your diabetes Speaking of reversing diabetes, guess what in less than a month Um, the new york city may oral race is happening and do yang. I believe the two front row is andou yang Um versus eric adams who reversed his diabetes for the plant-based diet So we could have a plant-based mayor of new york city the uh, I would encourage everyone to vote in the upcoming Uh, new york city may oral race if you live in new york city. Anyway, that's just Oh, and he wrote a book called healthy at last talking about his story of diabetes reversal on a plant-based diet Okay, next up Um, uh, nancy whites says what's the best source to acquire amlon for people are like, what is amla? It is dried indian gooseberries um So, um, I got I think I order everything online these days Um, I don't go out to shop too much anymore. Certainly over the last year I used to be able to get it in a little indian spice store by my house. You can do that if you have such a thing Um, but since I moved to seattle, I don't know Um, I don't think there's any indian spice stores. I looked here in west seattle. So I'd have to go downtown Um, but you can get online that just type in amla or dried in or indian gooseberries um into your favorite internet retailer and uh And they get it that way Okay, this is rickardo saying hi ever since contracting covet Boo four months ago not been feeling the same. Yeah diarrhea two months lost weight fingernails white in the middle my tongue also white And uh, sorry the this thing cuts off questions. And so there might be more stuff there, but It doesn't show up these long-term side effects of uh, covet is an art no joke um, people uh can suffer for months Maybe for years. We don't know yet. It hasn't been years, but um But this is one of the reasons why it's critically important that we get rid of this thing. How do we do it? Vaccines yesterday, I'm excited to say I got my second dose and so in 13 days I am going to be um, uh Pretty much immune to covet 19 and will not suffer um months of symptoms because of a covet 19 diagnosis So a lot of people think oh i'm young and healthy, you know, oh it's uh, mostly only the old people that die So what's the problem? Well, you can get sick Um and suffer symptoms like poor rickardo here for months Most of us have enough problems in our lives without suffering from chronic symptoms so All I can tell rickardo is that we don't know how long it's gonna last and all you can do is eat healthy and take care of Yourself and sleep well and exercise all the standard things Um, uh, and we just don't have any data on anything specific we can do to help But for those of you who have not gotten covered we can get vaccinated Okay, three asks is there any way to naturally increase? Oh, this is a great question Um, and you're like, what is nad? I got a whole chapter that coming up in my book how not to age And i'm not trying to be dodgy I just haven't written the chapter yet and so I don't know what it says, but I have every article ever written on nmn And the ribosome and all the various ways you can increase nad and whether or not it's useful Um, I know some anti-aging researchers actually take it themselves. Um, is that smart? Is that stupid? We will find out and get to the bottom of it. I can't wait to that section because uh, I'm just I want to know as much as you do Okay, mario says it's better to try to check off his mailbox and daily doesn't possible Um, even on days when one's appetite is very low or more benefit to fasting come from low appetite days. Um Um, so for those of you like what daily one Um, dr. Greger's daily doesn't available free app iphone android Just a checklist of all the healthiest healthy foods that encourage people to fit into their daily diet Um, and so this questionnaire is like well, wait a second. Yes. I didn't meet my You know third serving of legumes today, but I'm not really hungry. What should I do? And I do not force yourself to eat anything if you're not hungry. Don't eat but um, but the uh daily doesn't uh checklist is actually On purpose to be actually hypo hypochloric um, and so it's actually maybe like Depending I have old chapter on this on how not to die. I think it's like 500 500 calories less than what most people need um, and so If you are full at the end of the day, even the daily doesn't you've probably not just eating the daily doesn't right? um And the reason that you're full is because you're eating other stuff too And so you just stick the daily does and most people should actually I mean you should be full It's because a huge amount of food, but it's not a lot of calories Um, uh, so I should be very satiating. Um, but yeah, no, no if you don't if you're not hungry, don't eat Okay, uh cunch asks how do you eat a lot of calories? Oh, here we go. I'm the hopeful plant-based diet um, my meal time Is exceeding few hours throughout the day. I assume means uh, restricting um And so how do you eat a lot of calories? Well, typically the recommendation would be to um Kind of graze so you have uh, if you're not getting enough calories You need high calorie density foods healthy high calorie density foods such as nuts seeds Um, I've got smoothies dried fruit. So you could have like a trail mix dried fruit nuts And that's why people take it hiking right? It's not non perishable. It's light packed with calories because you're hiking up a mountain Um, and so you can nibble on that all day have a little bowl right in front of your computer and just kind of nosh all day Um, but if you're uh reducing your meal time Well, then uh, yeah, you just have to have to pack it in during those A few hours, but it'd be about getting calorie dense foods into your diet and yeah, so That's that's a way to do it Okay, adrian says recently discontinued for a time to pump inhibitor. Um, after many years Can I recommend salad dressings? Oh, that sounds yummy. Um, or sauces or any other foods that don't aggravate reflux Um, I would refer you to my videos on gherd g e r d gastrocephageal reflux disease On nutrition facts.org have a whole list of all the things you can do to Reduce um reflux symptoms And so salad dressing would be uh Uh, uh, the primary The primary characteristic of the dressings that would reduce one's risk of reflux is low fat because um, you can stick a ph probe Downspeople esophagus and have them, you know Blinded poor Um different solutions down to the stomach one with fat one with protein one with carbs And you see that you as soon as you add carb Excuse me fat, um into your stomach whether you know it or not. Um your lower esophageal Um, uh sphincter relaxes you can actually do there's a little manometer. You can see it relax You can see the acid creep up. So that's why low fat meal is important for people with gherd And there's all sorts of other things you can do as well. Check out the videos clint Says dad seeing a cardiologist for his aphib any resource recommendations You know, I do have an aphib video coming up as a frequently asked question And so I made sure to do video about it. I don't I'm not sure where it is in the queue Um, and if I didn't have a million questions, um, uh Flowing up as you can see these are all the uh, I've got gazillions of questions Coming through if I didn't have gazillions of questions. I'd actually look it up and I could read through the script and tell you but Uh, unfortunately Uh, I want to get to another question. You just have to sign up nutrition fact. Or and so you'll get a notification when that video is up Okay, does gluten be gluten-based epi Oh Um extra pancreatic insufficiency if I blend nuts and seeds can I skip that chest of enzymes? fat malabsorption that gluten-based Does gluten? Oh does a gluten-based diet heal Exocrine pancreatic insufficiency. So, uh, the exocrine exocrine functions of the pancreas um help with uh um with uh with with digestion Um, and so would blended nuts and seeds Skip digestive enzymes. No, um Yeah, no, no, um Yeah, no, I've talked to gi doc Um, I don't think I have any videos on extra pancreatic insufficiency. I don't know what causes it and my uh, my my My gut reaction is always treat the cause. So I don't know what causes like it. It's hard for me to give you um, Uh, give you uh, uh recommendations Okay, Santanu says the fun-based diet reduce sugar substantially. I want to know How do I reduce insulin resistance? Great current fasting insulin is uh, 16 looking to reduce it Uh, hgl has gone down. We don't worry about hgl because now they cause the risk factor for heart disease um, but if you want to reduce, um your, um insulin resistance um, you Decrease the cause of insulin resistance, which is excess saturated fat intake in the context of a hyperchloric diet um, or excess visceral adiposity if you um, if your waist Measure your belly button is more than half your height You need to lose weight to reduce that visceral fat and decrease insulin resistance regardless of what you eat day to day Okay, peter. Hello. I've had yellow diarrhea for eight years. If I don't eat slimy husk It just all runs through me. Um, isn't my pancreas actually could be um, uh, um I'm thinking more kind of a bile um, uh situation Um, but actually feeds right through the same Duck that the pancreas dumps out. Um, uh, so yeah, I would go to a gastroenterologist and find out What's going on with your bile pigments? Okay, a vegan world is inevitable As is the covid vaccine safe whenever you ask is x safe It's like asking is food x good for you. Well, it's like compared to what what are the risks and benefits? What's what are the alternatives the alternative to getting covid vaccines not getting a covid vaccine And so okay, if you are a hermit that never comes in contact with anyone you care about um, then You could argue uh to to not to to not get the vaccine But if you live on earth and come in contact with people you care about or even people you don't care about But you don't want to see them get sick. I would encourage everyone to um get vaccinated Um, uh, because the risks of covid 19 Uh, based on now literally tens of millions of people. Um, who've been vaccinated Outweighs the uh risk of the vaccine Okay Kersh 2000 said with the oh with the h5 in ones mortality rates be lower than 50 percent because the lack of recording a symptomatic case at the time of outbreaks was the two number total cases. Oh, I love this question Um, uh, this is very high. I love I love these q and a's because we have people who are really smart um, I'm not going to say Which symposia I'm part of that actually have really Not as smart questions, which are fine too, but it's fun to I don't know anyway So what this person is saying is that h5 n1 this bird flu virus seems to have this ridiculous like 60% Um fatality rate, but I said wait a second. Maybe there's all these asymptomatic cases So you don't know what the denominator number is So maybe there's thousands of people who have been infected, but don't even show symptoms And so it's that's way overblown That is why studies have been done in a half dozen countries Which they document in how to survive a pandemic where they actually went into a village where an outbreak and they tested everybody They did serological tests of everybody they took blood look for antibodies look for exposure to this virus And they essentially found zero asymptomatic cases that meaning we haven't been missing cases and really the fatality rate Of this bird flu virus really is that high can you imagine? A virus that infects billions of people within a matter of a month with a flip of the coin fatality rate That would in civilization as we know it we need to dramatically change Um the food system to prevent the emergence of these highly pathogenic bird flu viruses There's been 11 so far of the last few decades newly emerging and blamed on industrial poultry production We need to find another way to get food Kale kale seriously That's awesome. Um, I don't know if that should pronounce kale, but I would love to be named kale Do you think a plant-based diet will heal my ulcerative class over time? I want to be ideally go medication free and currently on Um these drugs. Um, and so I'm assuming you see my ulcerative class videos I think I think all the new ones are up. I knew I had a whole batch of new ones They may actually not be up So they either are very recent or coming soon. Um and talking about Um, what you can do for ulcerative colitis um, and so but just because um, we've seen some of the best relapse Rates ever where the plant-based diet doesn't mean it's 100 percent perfect. Um, but uh, that's that's certainly the goal And regardless of what kind of medications you are you can always eat healthier to reduce your disease risk Oona says aren't cruciferous vegetables already producing sulforaphane when they're harvested because they've been Cut down just cutting them up more than cooking produce more of it when cooking. Okay. Okay. So, um, There's another fantastic question. Okay, sulforaphane Is produced by a precursor compound Mixing with an enzyme which is sucked away in a separate compartment within the plant cell and only when that Plant is crushed that cell is crushed or cut Um, do those two mechs and sulforaphane is produced and so you say wait a second Obviously, I don't get the whole plant. You just get a broccoli crown. So that's cut. So isn't there sulforaphane being produced? Yeah, guess where at the bottom disk right where it was cut You don't have sulforaphane anywhere else because that's all an intact food Now if you get those bags of pre-cut Broccoli or pre-cut kale pre-cut collard greens Well, then yeah, god the whole thing's been chopped up packed with sulforaphane Um, but uh, but if you just get like a broccoli head Well, then somewhere you're probably even cutting off that bottom disk and so uh, you want a Hack and hold chop wait 45 minutes before cooking it that'll destroy the enzyme doesn't matter though Because the sulforaphane is already produced within that time. All right, and uh, that will that'll be it for today Thank you so much everybody. I uh Um encourage everyone. Oh, let me uh one last time throw up This upcoming webinar if you haven't seen it Um, and I have a july webinar on mycotoxins. So stay tuned