0:00

I hear from lots of people every

0:03

day who are concerned about how their

0:05

diet is affecting their health. They

0:07

need answers based on facts, in

0:10

other words, from the peer-reviewed medical

0:12

literature, and that is

0:14

what I'm here for. Welcome to

0:16

the Nutrition Facts Podcast. I'm

0:19

your host, Dr. Michael Breger. Today

0:22

we answer a wide variety of your

0:24

questions, like whether or not we should

0:26

include protein supplements, the potential benefits of

0:29

niacin in the diet, and

0:31

the effects of a vegan diet on

0:33

irritable bowel syndrome. Let's get

0:35

to your questions. OK,

0:37

first question. Twenty-three-year-old

0:40

want to build a lot of muscle

0:42

for sport. Is it healthy to

0:44

eat 1.5 grams protein per kilogram by the way

0:47

if it's 100% from whole food plant-based sources? And

0:51

no point of the daily dozen is

0:53

missed. So in the

0:55

high-energy age and the anti-aging

0:57

literature in general, it

1:00

really focuses on protein restriction, reducing

1:02

one's intake down to recommended levels, which should be

1:04

about half that 0.8 grams for

1:07

a healthy environment by the way. And

1:10

that's for a whole variety of reasons, which we're talking

1:12

about. And at high levels of protein, it

1:14

doesn't matter in terms of, for

1:16

example, IGF-1 activation, this pro-aging

1:19

cancer-promoting hormone. At

1:22

high enough levels of protein intake, it doesn't matter whether

1:24

you're doing animal or plant

1:27

protein. You still get a boost in IGF-1. It's

1:30

only when you're down to recommended levels

1:32

where you get a boost from

1:34

animal protein sources but not from plant

1:36

protein sources. So I

1:38

recommend you cutting down. Now I know you're

1:40

saying, well, wait a second. Is

1:44

it like the sea sod? Do I have to like,

1:47

you know, at the expense of muscles? Do

1:49

I need to live longer? I

1:51

think people really overestimate

1:54

the benefit that they're going to get

1:56

from muscles in terms of protein supplementation.

1:59

So, for example, About the older men, women

2:01

there's no benefit to adding are supporting

2:03

for muscle mass. Muscle. Strength or

2:06

performance is just. Not. True, I

2:08

mean look related Met analysis. And.

2:11

No. Statistically significant change period

2:13

across the board. Now.

2:16

Or. That's not true. And younger men,

2:18

women, middle aged and young as

2:20

this question or is. All.

2:23

Birds as a lesser check, their twenty

2:25

six randomized controlled trials, a middle. Aged

2:28

and younger individuals. For. Adding

2:30

protein to boost lame ass and and.

2:33

Twenty. Five out of twenty

2:35

six failed. Ninety five percent. Fail.

2:37

To show any significant increase in embeddedness,

2:40

Again, But a nice to.

2:43

Have been trended in that direction even though they

2:45

hit says it Will Smith is that when you

2:47

put them all together in a Met announces. On.

2:51

You get. On. Average a

2:53

point three kilograms a lesson

2:56

pound increase. Over thirteen

2:58

weeks. Of an extra forty

3:00

grams of protein a day added to

3:02

a resistance training for. The. Arm

3:04

so I think that's a lot less. Some people think.

3:07

I'm and of course they're looking

3:09

only mass right? Lemurs can

3:11

be water retention. Can. Be

3:13

liver Information Horror Org or to

3:16

me to look smalling you know?

3:18

Ah, There's I see not a

3:20

great correlation. Between. Changes and

3:22

lean mass. And the

3:24

Gold standard. Ah, Of

3:27

measurement of muscle mass which is. Almost.

3:29

Most measured Mmr off and first

3:31

stats deeds out there of that's

3:33

and or value of point Four

3:36

Nine Weak correlation. So. Even getting

3:38

Morley mess doesn't mean what we really care

3:40

about. Which is Apple did you are? All

3:42

the national like got unify circumference

3:45

or. Arm. Circumference, etc.

3:47

Some. I would

3:49

encourage you to. I'm not

3:51

overdo it. Next up,

3:53

what about sense Than also? Yeah,

3:56

so. This photo store the stan

3:58

also so there are these cholesterol like. Opponents

4:01

in nuts and seeds, but I'm

4:03

like. Ah, my Dad actually.

4:05

Kind. Of fool our body into think it's

4:08

cholesterol and so they are absorbed. I'm in

4:10

our class or transporters. In our

4:12

a small intestine. But actually

4:14

aren't lesser all don't act as close

4:16

or just basically dumb back in the

4:18

test and to can research your life

4:20

and search he prevent the absorption. Of.

4:23

Some closer either going and are mouse

4:25

or in this case pastrami bar liver.

4:27

Don't. In the interesting to get rid of edifice

4:29

none of fiber glom onto as. Arm

4:32

or if they're sees these by

4:34

those girls the same as Turkana

4:36

Ah walk those receptor best ways.

4:38

Of them, they'll just get reabsorbed

4:40

and you can retain your high

4:42

cholesterol. Some on the portfolio dies

4:45

on which was. Created.

4:47

By when my favorite scientists v oversee

4:50

Toronto. Doctor. David Jenkins the

4:52

guy came up with glycemic index supply

4:54

base died but. So. That cuts

4:56

down on the big three. Things are increasing

4:58

close your. Which. Is trans Fats says

5:00

roof as and died or closer. And

5:03

that's enough for most people. So. If

5:06

you just do those three things, then.

5:08

You. Know the bell curves like sixty

5:10

Ldl Six It was his rival. Want

5:12

to be for primary prevention. Ah,

5:15

but look at the bell curve.

5:17

Some people doing better than and

5:19

some people because genetic predisposition. Are

5:22

a higher even cutting out dozens? And

5:25

so. If. You have James businesses, muslims

5:27

or hesitantly are ya? you just have to work

5:29

harder at okay what do you don't do to

5:31

work hard as you got are all the bad

5:33

stuff then as a matter of any health issues

5:35

was that the whole cholesterol from your system. Arm

5:38

and different foods. Driver: Closer

5:40

off using different mechanisms. So

5:42

Jenkins or this brilliant idea,

5:45

let's have a portfolio. different

5:47

foods, That. Pull cluster all down

5:49

from different ways. And

5:51

so like adding new beams

5:53

and saurian viscous soluble fiber

5:55

rich foods like slimy, foods

5:58

like Oprah oatmeal, And. When

6:00

things are done, pogue cholesterol down,

6:03

Arm. And one of things into

6:05

reasonable level or died A know

6:07

this gone through a couple different

6:09

com transitions was a A settlement.

6:12

I was a i think the original

6:14

one was actually a margarine containing. Ah

6:17

Mma fighter sterols battalion taken some

6:19

form. Of and that is

6:21

one mechanism bree close or hours use

6:23

able to show you bring closer down

6:26

within two weeks. Fashion.

6:28

The said and as good as

6:30

a for Sooners instead all just

6:32

with. Yeah. I'm dietary.

6:34

Intervention Now us whether? I'm

6:37

not sure. What? What roller

6:39

blading com Port Rhode I just he just

6:41

pulled. All last week all the

6:43

poor fellow that studies. Ah,

6:45

But One hundred of them. And.

6:48

You know every lies to that you know.

6:50

Haven't really done a video about for Voted

6:52

on the super and you know well published.

6:55

Well. Researched thing I can have mentioned

6:57

that peripherally and some and a whole

6:59

video series. On. Him We'll see

7:01

what the current Kenneth thinking of it is. But.

7:05

At the time there was definitely one

7:07

of the stretch of courses or source

7:09

out. Thanks! You are talking about Black

7:11

Human An online of things. a draw

7:13

closer of the so wicked. Beef

7:16

up the Portillo dies although Beef

7:18

up his prominent right one. Day.

7:22

What's next? Ah,

7:25

My. Discover they have

7:27

a real lesions. How to

7:29

best prepare for surgery? Oh, that's a good

7:31

question. Your. Wounds. Things important

7:33

for surgery is ironically just efforts

7:35

are about how. We. Need

7:38

restricts protein. Is getting

7:40

more than just the recommend minimum protein.

7:42

so for several people with pressure holsters.

7:44

The Shield: better and higher protein intakes.

7:47

On let's see still below the.

7:50

Average American protein intake. So are

7:52

we tend to get about seventy

7:54

percent more protein then we need.

7:56

But. er forgive the pressure also data

7:58

lose i win point 1.2 grams,

8:00

there's a lot of protein, but

8:03

that optimized healing rates and so presumably,

8:06

so on a day-to-day basis, it's all

8:08

about kind of maintaining growth,

8:11

not accelerating growth, but

8:13

during times of immune

8:16

activation, trying to fight off

8:18

infection or in terms of

8:20

wound healing, there is a lot

8:22

of growth that has to happen in

8:25

terms of healing that wound. Same thing with like

8:28

healing from a tattoo or

8:30

sunburn or there's all sorts of times

8:33

where extra protein might come in

8:35

handy. So that's something. So if you

8:37

really are right at the recommended protein

8:40

intake, I would recommend boosting

8:42

it for the healing process

8:44

with any kind of major surgery.

8:47

Next up. Okay,

8:50

hopeful plant-based. So basically,

8:52

long-term blood sugar control

8:54

and body

8:56

mass index, all good, but

8:58

has some higher LDL cholesterol certainly than

9:00

I'd like. Oh, and

9:02

the question is, should I eliminate nuts and seeds to

9:05

avoid saturated fat? Well, not that it's actually

9:07

lower your cholesterol, not raise it, and

9:10

walnuts have been shown to actually improve

9:12

artery function. So

9:15

I would go the portfolio diet

9:17

route, you can Google that and find out

9:19

all the foods to add to your diet

9:22

to reduce it down. Oh, you

9:24

can also go on nutrition

9:26

facts or put in LDL and pull

9:28

up all the other things that can

9:30

drop your cholesterol lower.

9:33

Okay. Next up. Oh,

9:36

hi, those nice and oh, I talk a lot about

9:38

nice and also nice in is

9:40

one of the NAD

9:43

precursors. Yeah, so it's

9:46

interesting. So there's

9:48

some really excellent early

9:50

data on niacin

9:52

reducing cardiovascular risk.

9:55

The problem is has this flushing reaction. So

9:58

Like a hot flash. Ah,

10:01

And so what the far from

10:03

some glimpse you did is made

10:05

An extended release version. Which.

10:07

Doesn't have that flushing Were action

10:09

fantastic. But. It turns out was

10:11

a doesn't have the cardiovascular disease benefits.

10:13

All the early studies are nice and

10:16

as it later so so no benefits

10:18

or even worse as the increasing mortality

10:20

when ads were said. Last

10:22

night was so ah.

10:25

And then such a reaction is. Ah,

10:27

I'm. Is. Is probably

10:30

benign like that, but it's

10:32

uncomfortable. So. Poorly. Ah,

10:34

You know, nice and been removed from

10:36

all the major guidelines. On.

10:38

Because I'm all these big trials

10:41

so that at work. Or

10:43

though is it because nice and realism

10:45

worker just extended release nice and doesn't

10:47

work. Or may increase risk of

10:49

diabetes like stand does that is due

10:52

again. Maybe assist long Are these. The.

10:54

Said release version. So. But

10:56

I into we know more of nice in would

10:58

not be my first choice although there may be. A

11:02

few medical niches and which may still

11:04

be used it's not. certainly. Ah,

11:07

Frontline Therapy anymore? Day.

11:10

Long. Time for fan. I'm all in on

11:12

the deal. he doesn't. For those realize this other

11:15

kinds of things are encouraged to have listened of

11:17

a daily routine. This kind of an aspiration of.

11:20

Ah, You know message to and

11:22

personally to have his father's lose into their

11:24

daily. Allies but Rv

11:26

cooking. She always. This

11:28

is too much food. I know that's far. know

11:31

it with this old surgery that's. Arm.

11:33

Again, we're just trying to crowd us on the

11:35

less healthy options. Ah, It's is

11:37

aspiration. I'll do the best you can. Them.

11:40

Look and of your oh. Yes, I'm indoors

11:42

athletes who raids five thousand dollars

11:44

a day. The. That the

11:46

minimum you know you give you all know how the

11:48

bible you want. Ah, Don't worry about

11:51

it. Okay, Let's.

11:53

Up Muscles as my posts on eggs

11:55

on Instagram caused quite a stir. And

11:58

East and Asia additional of. Asian.

12:00

My. Clarify things So many

12:02

dissenters. Your. Your the church

12:04

program with or Shimon so you know

12:06

every card and sold a little bit

12:09

Money gets control by the government agency

12:11

to promote eggs. Are they do

12:13

all the same thing with their a the

12:15

soil like the milk mustache ads and everything

12:17

comes from that term is beef association as

12:19

well. Armed Services lots

12:21

of diseases, millions of dollars,

12:24

Available to gonna. Try.

12:27

To convince Drew Bledsoe exit good for you, Bud

12:29

and force like. Your. The largest

12:32

and longest. Ah,

12:34

study on the on.

12:37

Dine. Healthy and H A R P son he

12:39

saw the even have an anger day. Associate

12:41

with increase all cause mortality after

12:44

controlling for other factors meaning living

12:46

a signal or shorter life. The.

12:48

Harvard Studies found that any

12:50

replacing every farm. Animal

12:53

protein including a protein. Poultry.

12:56

Fares with Time protein. Ah,

12:58

Associate with them. A

13:00

significantly longer lives loro all cause

13:02

mortality. Whether it's the approaching the

13:04

silver weather's discuss most concerned form.

13:07

Of died or cholesterol. That's probably

13:09

the number one reason anyone. Most

13:11

the say percent of studies funded

13:14

by the eight industry show that

13:16

eating eggs increases. Are your

13:18

cluster! Also, it's amazing that they're able to

13:20

com a spin. Spin

13:22

the science to read the have been done.

13:25

I would encourage people. To. Minimize or

13:27

consumption? What does matter where you in your

13:29

birthday, holiday, special occasions by databases really should

13:31

try to eat healthy. Which. Means

13:33

cutting down. On processed foods. We.

13:36

Eat eggs dairy so sugar maximize

13:38

your intake of. Those

13:40

vespas, whole grains, legumes be sober sugars

13:42

levels, nuts and seeds, herbs and spices,

13:45

mushrooms basically real for. The. Grows

13:47

out of the ground. These are our

13:49

healthiest tourists. Accept. Ocean.

13:52

Parkway. For. Nineteen

13:54

Forty Nine asks. Subversive.

13:57

Nutrients from his. This is t impacted by some.

14:00

and or banana. Well

14:02

maybe banana right because the

14:04

polyphenol oxidase enzyme so we

14:06

would be concerned that those polyphenols

14:09

in hibiscus tea which is

14:12

why we drink it would

14:14

be affected. However the soy milk we

14:16

don't have data on hibiscus tea in soy milk but we do

14:18

have on the

14:20

chlorogenic acids they have beneficial antioxidants

14:22

in coffee and soy milk

14:24

although they're bound in the small intestine they're

14:26

released in the lower intestine and so they

14:31

doesn't impair the antioxidant boost

14:34

that we get from drinking coffee like

14:38

dairy milk. So I would

14:41

assume soy milk would be fine but

14:43

that sounds disgusting. You know hibiscus tea

14:45

is just like sour and yeah I

14:47

don't know but look do

14:49

whatever you want but yeah shouldn't be

14:52

a problem but bananas probably would so

14:55

I would eat your banana separate from your hibiscus tea

14:57

if you wanted to get all the nutrition of the

14:59

hibiscus tea rather than

15:01

just some of the nutrition.

15:05

Alright next up

15:07

Caroline it's safe to eat

15:09

store-bought frozen fruit straight from the freezer

15:11

straight from the freezer without defrosting.

15:13

Oh concerns about potential pathogens. Oh

15:16

eat it frozen yeah no absolutely

15:19

it's a safe to eat store-bought food yeah no if

15:21

you look at my freezer it's

15:24

half frozen greens half frozen berries and

15:27

although sometimes I warm it up putting like

15:29

oatmeal or something yeah you can make some

15:31

of these sounds fantastic. Yeah

15:33

they're washed before they're frozen and

15:36

so we shouldn't have to worry about it. Worry

15:39

about you know like getting some

15:41

like hepatitis A from eating frozen

15:44

fruit great good question. Okay

15:47

JBO says normal cholesterol great

15:49

well normal

15:52

For the human species or normal for a society

15:54

where number one causes a heart disease. But we'll just

15:56

assume we have a good LDL. The

16:00

all too loud. That doesn't matter. Exit

16:02

officials not a causal risk factor. Of

16:05

rights is used to think it

16:07

was so good Cholesterol axes helped

16:09

on although associated. With

16:11

lower risk cari vs these it's

16:14

associated in a way that having

16:16

ashtrays associate with giving lung cancer.

16:18

Said the ashtrays is this: forget

16:20

our via. The. Factory or smoking.

16:23

Ah my So I have a whole video about it.

16:25

Just type in a cel into. And disease

16:27

versa organ pop up. it's in some. Coconut.

16:31

Oil. Ah, or coconut milk

16:33

video I think. I'm. Yeah

16:35

so don't need to worry about it. com. So.

16:38

Yes there. Is now

16:40

cause respect when a worry about it. We. Care

16:42

about our Ldl closer? I'm. Okay,

16:45

How much, oh how much this

16:48

fancy question Martin says ground musters

16:50

meaning grow mustard seed like powdered

16:52

muster? Should. We add to

16:54

frozen vegetables to add back. the

16:56

last in the Us who the

16:58

freezing process so cool. Okay. I'm.

17:01

So it's not the reason bros his cousins and

17:03

but it's the heating. Ah my You

17:05

know a vessel was a blast. Before.

17:08

The frozen serve to. So.

17:10

That they don't rotten the freezer. Ah

17:13

meds are inactive a the enzymes but then

17:15

i you gonna make your so far as

17:17

and for we're google satellites. For.

17:19

Be more like whatever your daughter ruff

17:21

have much. Saddam. Have any onagers

17:24

record or. More. I talk about how.

17:27

Are. You. Either a you

17:29

cruciferous vegetables. Wrong. Or you

17:31

have to hold us job month.

17:34

Lessons. On do his job because the.

17:36

Precursors and movie and products Are you

17:38

looking at of or vein. What?

17:40

You're interested in are both unstable. But

17:43

the enzymes not that makes it that may second version

17:45

answers or but oblivious and do his job than you

17:48

cook all you want. Or the

17:50

problem isn't that a frozen vegetables

17:52

com. Can. Pre got in a

17:54

way. So. You admins

17:56

I'm Heidi Reds enzyme. You

17:58

add powdered cruciferous. More. Muscle.

18:01

Dreams or Vegetable Mustard greens come from

18:04

must receive pharmacies. The spice of his

18:06

research is like Julius shrink a little

18:08

mustard powder. On. To are. Pre.

18:11

Cooks. Greens. And.

18:13

Get also forefront how cool

18:15

that. I'm. A

18:17

one milligram. Is. Almost

18:19

imperceptible, but as are just

18:21

sprinkle. Little. Sprinkling hardly even taste

18:23

you watch the video but of things like

18:26

one thirty seconds of a t through her

18:28

something was like a teeny little. Feals.

18:31

Middle Zinie. Amer.

18:33

Okay, next up, are there any

18:35

reliable data sources A housing is?

18:37

I can help combat. Ah,

18:40

Mosque Ah the could die

18:42

real. Component of a.

18:45

I. B S most hours or so limited.

18:48

Have. Very little effect, On.

18:51

So what but your to will bow. Armor.

18:55

And. Zola. I do so

18:57

I would just type irritable bowel

18:59

into disrespected or. Arm

19:01

is mostly surrounding about improving your

19:03

gut flora. By. You not

19:05

a pre by as. Ah, Mod

19:08

to to tamp down the information because move a

19:10

post by our to me by are good vibe

19:12

or feeders. Ah my have

19:14

anti inflammatory. Action like butyrate.

19:17

I'm so just young. Ah, took it out.

19:20

On nutrition facts.or.

19:23

Okay, snacks said. Hydrocephalus.

19:27

Ah. Ah, which is

19:29

covered too much blood fluid in

19:31

the brain. Oh. Debilitating headaches

19:33

person isn't good so I would

19:35

eating healthy make a difference between

19:37

the symptoms. I've never run

19:40

across anything or that was just so.

19:42

Of the gets a

19:44

significant bad users and

19:46

surgically. Of ups of

19:48

a shunt. Implanted. For.

19:51

Like normal for us or hydrocephalus. But.

19:54

I have not run across anything. ah

19:56

died lifestyle although i don't think

19:58

i've ever looked specifically, so don't take that

20:01

to mean there isn't anything we can do. I

20:03

just hadn't run across it. We

20:06

would love it if you could share with

20:08

us your stories about reinventing your health through

20:11

evidence-based nutrition. Go

20:13

to nutritionfacts.org/testimonials. We may be

20:15

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20:17

on social media to help inspire others.

20:20

If you see any graphs, charts, graphics,

20:22

images, or studies mentioned here, please go

20:24

to the Nutrition Facts Podcast landing page.

20:27

There you'll find all the detailed information you

20:29

need, plus links to all the sources we

20:32

cite for each of these topics. My

20:34

latest book, How Not to Age, is out

20:37

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20:39

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20:42

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