40 Year Vegan Dies of a Heart Attack! Why? The Omega-3 and B12 Myth with Dr. Michael Greger

40 Year Vegan Dies of a Heart Attack! Why? The Omega-3 and B12 Myth with Dr. Michael Greger

January of last year Dave Thomas founder
and spokesperson of Wendy’s hamburger fast food chain died he was 69 years old
you know the average life expectancy in the United States is 77
Wendy spokespersons however denied any relationship between the bacon double
cheeseburgers another fast food fare he hawked on television and his earlier
near-fatal heart attack or his earlier quadruple bypass operation every minute
and American clutches at their chest in terror and keels over dead from a heart
attack strikes down half a million Americans every year heart disease has
been the number one cause of death for men and women in this country every
single year for the last seven decades the number one cause of death in these
United States and soon thanks to the export of our diet around the world
sought to be the number one cause of death in the world soon now contrast
Dave Thomas with Jaden Shaw founder and spokesperson of the American vegan
society just a tireless advocate for the animals a true inspiration but I never
got to meet him because he died too apparently of a heart attack he was 66
years old what died of a heart attack how never
ate a burger in his life raised vegetarian vegan for 40 years made me
stop gave me pause when got my cholesterol checked and wanted to head
over to the medical library to see if there’s anything new in the medical
literature that could help me explain Jay’s death I mean last time I checked
we were doing pretty good I mean was James death just a fluke so this talk is
a product of that review I started by looking at mortality rates
comparing the death rates of meat-eaters to vegetarians to vegans vegans are
vegetarians and strive to exclude all animal products from their diet
including eggs and dairy most poor animal suffering concerns well if you
look back at the vegetarian literature you’ll see all sorts of kind of
circumstantial evidence based on kind of indirect guesses as to how we as
vegetarians were doing so you could point to research that said that for
example those that ate lots of fruits and vegetables live longer and hay weed
lots of fruits and vegetables it was not actually the same thing that’s falling
real-live vegetarians and vegans I mean what we’d like someone to do just take a
few thousand of us follow us out for a few years and kind of see how we do now
one could make guesses as to what one might find if someone did something like
that take say our cholesterol levels for example we’ve known for over 50 years
that vegetarians have much lower cholesterol levels than meat-eaters
based on those levels vegetarians should have maybe half the heart disease
mortality that meat eaters doing vegans should have practically not but is that
true again we really didn’t know but I mean sounds good to me I mean after all
cholesterol the single biggest risk factor for heart disease and hey we’ve
got the lowest cholesterol and take a rocket scientist to kind of figure it
all out unless of course there was some kind of adverse effect of vegetarianism
somehow counterbalancing are low risk but otherwise we should be just cruising
well let’s think of some of the other risk factors for heart disease
cholesterol we’ve got less cholesterol obesity we’ve got less obesity diabetes
we’ve got less diabetes hypertension we’ve got less hypertension we eat more
soy more fiber more antioxidants less animal protein than hey don’t we have
lower stroke rates and cancer rates do we should just be kid
can touch in the whole mortality department so anyway I got this email
from farm the farm animal reform movement an animal rights group in
Marcin DC and they were compiling their annual table of American deaths for
which the consumption of animal products represent a substantial contributing
factor and so they asked my medical opinion as to exactly which diseases
those were so I said aha finally a chance to go to the to the medical
library and see if indeed there’s anything new that could help explain
Jays death to answer that nagging question about jadenshell that continued
to haunt me now whenever I take on a new research project the first thing I do is
look at the latest research which is what I’d like to share with everyone
today so I went to Harvard’s medical library and probably the best in the
world half expecting more estimates more guesses as how we as vegetarians were
doing little did I know we had real data in our actual studies that took
thousands of vegetarians involved them out for a year so finally real data the
latest data on vegetarian mortality rates haha I was like rouille maybe
we’re doing even better than our estimates are alright well this is what
I’ve been waiting for a study of 8,000 vegetarians followed for 18 years I
didn’t wait to go back to my seat didn’t wait to go home I just stood there in
the newly received journal section I was just published last year 2002 and read
it I stood there and my jaw dropped stunned into silence shocked at what I
saw they reported no difference between the mortality rates of meat-eaters
compared to the mortality rates of vegetarians no difference please that
doesn’t make any sense well what are the top three killers in the u.s. heart
disease cancer stroke how could we be dying at the same rate as meat-eater
doesn’t make any sense well there are three findings I’d like
to investigate with everyone today and that’s finding number one why do
meat-eaters seem to live just as long as vegetarians and not only did vegetarians
not seem to live longer they have basically the same cancer death rates to
the same number of colon cancer deaths the same fatal stroke rate and this is
what I’ve been worried about the same rates of fatal heart disease they found
no difference in the risk of dying from a heart attack between those that ate
meat and those that didn’t eat me I think doesn’t that go against everything
we know though right what about our cholesterol what’s counteracting all of
our natural potential as vegetarians right now we don’t have more heart
disease than meteors but certainly more than we should so I went down the list
of mortality rates for all the other diseases say mortality rates of stroke
hearts the same same same same difference same different Same Same Same
Same Same Same Same okay well at least out of the list of the top dozen or so
things people die from there were at least two classes of diseases for which
the mortality rates were significantly different between vegetarians and meat
eaters um fortunately they were not in our
favor some of the data suggested that vegetarians seem to have a 50% greater
risk of dying from breast cancer for example but that was explained away by
the fact that vegetarians tend to have less children which is a well-known risk
factor for breast cancer so vegetarianism probably has nothing to do
with breast cancer mortality I just want to make that clear but the second
finding is less easy to explain away they found that vegetarians had over
twice the risk of dying from degenerative brain diseases like
Alzheimer’s to see what first of all the fact that
the only two differences were more vegetarian deaths that’s upsetting in
itself but what’s this about vegetarians having twice the risk of
dying from mental and neurological disease I mean when I first saw this I
mean these have just got to be some kind of weird random flukes right cuz it
doesn’t make any sense well this is the latest published
results but you know it actually takes like a year to go to publication so
these this data is like years old by now you know every five years all the
experts I’m vegetarian nutrition get together and hold an International
Congress on vegetarian nutrition and the last one was hey just last year April
2002 hey hey so is there anything new under the vegetarian Sun yes indeed
preliminary results from a study released twice the size 17,000
vegetarians this so-called epic study out of Europe
started in 1993 so we had been waiting almost 10 years for results to start
trickling out well last year they trickle ready for the results once again
vegetarians had the same mortality rates as mean eaters confirming the other
study right okay but what about this what about the brain disease thing I
mean that has just got to be some kind of weird fluke sadly no there was only
one significant difference this time between the mortality rates of
vegetarians and meat eaters and that was that vegetarians had a 50% greater risk
of dying from brain disorders now right now all the smug vegans in the room are
thinking I know what’s going on isn’t milk just liquid meat all that saturated
fat and cholesterol and indeed dairy is the number one source of saturated fat
in the American diet you know aren’t eggs like little cholesterol bugs don’t
doing so hot dragging down the average write separate out the vegans and then
you see a little longevity baby you know well unfortunately neither of these two
studies separated out the vegans all right so where can we turn well this is
the latest research both published and unpublished what about the best well you
know the best research we have today it’s probably this study published in
American Journal of Clinical Nutrition called mortality and vegetarians and
non-vegetarians what these twelve researchers did was took all the biggest
and best studies to date and kind of pooled all the data together so they
took a decade of mortality data from 28,000 vegetarians from Germany the UK
and California and found no survival advantage for vegetarian what about
vegans though and we don’t need all that cheesy crap we have even a lot lower
cholesterol levels right vegans didn’t live any longer either say
mortality rates as Maine eaters Wow there must be something really working
against vegans if we can die those kind of heart disease rates with such low
cholesterol levels now this isn’t the end-all be-all though it had 28,000
vegetarians only had a few hundred meetings this new epic study out of
Europe has thousands of vegans will become the best soon become the best
study on vegans in human history unfortunately having seen the some of
the preliminary data and spoken to the principal investigators over there
there’s no reason to suspect that the results will come out any different than
what we see right here and in fact just last month the results from the famous
German Heidelberg study were released 2,000 people fall for 21 years and the
vegetarians live longer than the vegans and those who ate meat on occasion
outlasted them all all right before I go about exploring these findings I would
just like to throw up a third five like to investigate today and row up is
right osteoporosis has reached epidemic levels
in this country 10 million Americans particularly women suffer from this
disease now if you compare the bone mineral density of vegetarians to me
this is about the same now in some studies the bone mineral density of
vegans has not been as good but you know that’s just bone mineral density is only
one indicator of bone health you also want to know as if someone’s actually
more likely to break something so hip fracture rate has been considered kind
of like the gold standard in terms of an indicator for bone health but since
there’s never been any Studies on hip fracture rates and vegetarians I don’t
think we can conclusively say much about vegetarian bone health
again we could estimate based on bone mineral density we’re probably doing
pretty good but again we didn’t have any Studies on hip fracture rates and
vegetarians until now presented for the first time in the Congress last year in
a study of thousands of California seventh-day adventists vegetarians had
over twice the hip fracture rate as meat eaters so this is the third finding I’d
like to investigate with everyone today let’s start with this the first finding
about longevity right now this isn’t to say we couldn’t necessarily live longer
right remember our cholesterol levels our blood pressure and all that we have
a tremendous potential for decreasing art disease risk but something is
getting in our way what is it about vegetarian and vegan diets that’s
increasing our risk of dying so much that is counteracting kind of all of our
natural benefits what is it and just as importantly can we change it and the
good news is about time is a good news and the good news is is that yes we
think we know exactly what’s going on and yes with but a few simple changes
not only will we reclaim all of our natural vegetarian advantage but we may
surpass our highest expectations turns out there
are two major things about vegetarian diets and we are going to nail both of
them today as an aside though I mean just because we don’t seem to live
longer even as we are know even out as we are now with no changes just because
the vegetarians don’t seem to live longer doesn’t mean they’re not
healthier I mean vegetarians do have lower rates of obesity high blood
pressure diabetes you know colon cancer heart disease appendicitis the list goes
on and on so it still makes sense to go vegetarian even if just for health
reasons alone so it still makes sense to go vegetarian even if just for health
reasons alone but you know you think with all that we’d have some kind of
survival advantage right what is it about vegetarian particularly vegan
diets if increasing our risk so much it’s cancelling out our potential what
are we lacking in our diets what are we deficient in well to begin our detective
story quest one might start thinking well what other risk factors are there
besides you know cholesterol high blood pressure diabetes all that because we’re
kicking pushing although well to answer that question one might ask well what
interventions have been shown to decrease heart disease risk right not
eating meat didn’t seem to help my job so what has been shown to help well if
you take people who have already had a heart attack and therefore at high risk
of having another one and you put them on cholesterol-lowering drugs their risk
of subsequently having another heart attack and dying drops by about 20% yeah
but for those at high risk high risk minus 20% is still high risk so then
they gave people fish oil capsules drop their risk of subsequently dying by
about 30% not bad but just cut to the chase I mean like what’s the best
results anyone’s ever gotten well there was this one study in which heart
disease mortality dropped over 70% cancer death rates were cut in half –
what did they do researchers are sitting around one day
in France looking at heart disease data evidently something research is doing
friends they’re looking a graph of heart disease mortality versus cholesterol
levels and not surprisingly the graph looked like this right the more
cholesterol you have in your blood the higher your risk of dying from heart
disease we’ve known about this forever right so let’s say this is data from the
United States now but when you did this exact same thing but charted people who
lived in the Mediterranean region of Europe you’ve got a different graph you
got this now know that same relationship right and I mean the more cholesterol
you have in your blood the higher your risk of dying from heart disease but
check this out at the exact same cholesterol level those living in
southern Europe around the Mediterranean have much lower rates of heart disease
well that’s kind of weird so the so they said what the heck am i I say what the
heck in French but they took these 600 heart patients and put half of them on a
Mediterranean diet and put the other half on a so called the American Heart
Association strict prudent step to diet and what was to become known as the
famous Leone diet heart trial after just two years the survival benefit was so
extreme in the Mediterranean group that they had to stop the study prematurely
an ethics committee came in and said it was just too unethical to keep feeding
people the American Heart Association died because there were so many more
deaths in that group and these results appeared quick to the survival advantage
after just one year you could already see the results whereas in those
cholesterol-lowering drug trials it took like three to four years to get that
wimpy little 20% benefit and now after two years 70% drop in cardiac mortality
all right so researchers took blood from every
analyze their diets trying to find out what it was about this diet that had
such a magical effect so we have the Mediterranean group and the control
group so well the first thing that it was looked at cholesterol levels and
after all cholesterol is the single biggest risk factor for our heart
disease and found that after two years on this American Heart Association diet
their average cholesterol was 239 what’s your cholesterol supposed to be a lot
less than that absolutely whereas in the Mediterranean group after two years on
the Mediterranean diet their average cholesterol was 239 exactly the same
weighting 70% less cardiac mortality and the exact same miserable cholesterol
what’s going on so they looked at everyone’s dad what are these people
eating right was the Mediterranean group eating a lot more fish or something is
that supposed to be good for your heart well no the Mediterranean group was not
eating significantly more fish what they were eating more of they’re eating more
fruits more vegetables more beans more whole grains less meat you said we need
that we don’t have 70% less cardiac mortality what’s the deal
well digging a little deeper they think they found the deal one of the most
significant differences between the Mediterranean group in the control group
was what’s called an omega-6 to omega-3 ratio the omega-6 to omega-3 ratio of
the control group was 20 and the Mediterranean group it was four all
right well what’s the mega six what’s to make it three and why did the ratio make
any difference well fats and oils are made up of
constituents called fatty acids and you know there are three types of
fatty acids there are the so called saturated fats and you know the
saturated fats are what’s found these are fats are solid at room temperature
so these are like lard tallow the animal butter fat these are the animal fats and
also some of the tropical oils like coconut oil and palm kernel oil and
these are bad for you and the second type of set the second type of fatty
acids so-called monounsaturated fats you know monounsaturated fats are what’s
found in nuts avocados olive oil and canola oil and these are liquid at room
temp circum I saw in the fridge know you’re all wood gets a little some I saw
in the fridge and then the third type of the so called polyunsaturated fatty
acids these are liquid at both room temperature and in the fridge and you
know there are two types of polyunsaturated fatty acids the
so-called Omega threes and the omega sixes omega-3s are found in dark leafy greens
walnuts hemp seeds flax seeds and flaxseed oil omega sixes on the other
found on the other hand are found by dominating cottonseed oil corn oil
safflower oil and sunflower oil now to understand why this ratio makes any
difference we must take a quick diversion into the making of a heart
attack we all start out with wonderfully healthy coronary arteries when we’re
born the reason why coronary arteries are so important is because they supply
the very blood supply to our heart muscle to allow it to pump but then for
some reason the inner lining of our arteries gets injured and that injury
can lead to inflammation and that inflamed area of the arteries can lead
to the buildup of oxidized cholesterol then so inflammation is called the so
called fatty Street stage of atherosclerosis and that buildup of
oxidized cholesterol this is so called atherosclerosis tage and that plaque can
burst forming a clot in your coronary arteries cutting off the blood supply to
a region of your heart and that can lead to sudden death a fatal heart rhythm or
just damage your heart and set you up for another heart attack or heart
failure or all sorts of other terrible things now up until now all the
attention has been focused on this stage you know the build-up of oxidized
cholesterol you know that’s the stage we rock at not only do we have much lower
cholesterol levels but because of all the antioxidants we eat in our fruits
and vegetables we keep with a little cholesterol we do have from getting
oxidized and but what about all these other stages
that’s where Omega threes come in there is
it’s an enzyme in our body that converts the Amega 3s we eat to a magical
substance called EPA and something that EPA goes on to produce magical substance
number two called DHA monounsaturated fats are good for you these are go right what’s so great about these things well
they block the inflammation stage they even block the clot formation state they
even block this whole sudden-death thing no wonder they’re so great I’ll make it
sixes on the other hand use this exact same enzyme to produce a substance
called AAA and you know AAA is not so great but you know we need both of these
in our diet omega-3s and omega-6s because these are the so called
essential fatty acids meaning our bodies can’t make them we need to take them
into our diets now up until 100 years ago our bodies we’ve been eating about
roughly equal amounts of omega-3s and omega-6s so we’ve had anime cos six to
omega-3 ratio of about one to one or one maybe two to one about equal amounts of
mega sixes and Omega threes in our diet you know in our body smart it knows all
about this great and not so great thing right so when we eat about equal amounts
of make threes and omega sixes this enzyme prefers omega-3 and so when
you eat about equal amounts this this enzyme kind of makes a mega sixes
waiting line and so you make a lot more of this stuff and less of this stuff and
that’s go right but then about a hundred years ago things too
started to change guys with names like Wesson develop all sorts of new ways to
industrially produce cooking oils like cotton seed oil which are just loaded
with omega sixes now when you when you start and so over
the last hundred years we’ve been our omega-6 to omega-3 ratio has been rising
as we’ve been leaving more and more foods containing things like cottonseed
oil and corn oil and so we’ve been really flooding our system with omega
6’s and although this enzyme does like omega-3 is better when you just so whomp
your body with omega-6 is this poor enzyme is overwhelmed makes you make it
three wait in line and you make a lot more of this stuff and less of this
stuff and that’s yeah not so great well what’s not so great about this AAA stuff
arachidonic acid well it actually goes on in our body to produce inflammation
in fact this is actually how aspirin works aspirin blocks our body’s ability
to produce inflammation from the mega sixes we eat in our diet and that’s why
many health professionals would have people at high risk for heart disease
take an aspirin a day alright so the ideal ratio intake ratio should ideally
be less than four to one for omega 6’s for everyone omega 3 nice and wait a
second I thought the Omega threes were the good ones well yes indeed but again
this enzyme prefers Omega threes such that you can eat four times as many mega
sixes and only 1/4 the amount of mega threes and you still make all the EPA
and DHA you need or at least that’s the theory all right so 4 to 1 or less well
so if you look at the latest studies meat eaters the ratio for me leaders was
about seven to one not so good it’s the ratio for vegetarians though was 10 to 1
and the ratio will from vegans was 15 to 1 there was a recent study on vegan kids
that found the ratio of 44 to 1 just off the charts
all right well where do most people get their omega-3 as well in this society
mostly from fish some in poultry a little in eggs and not only are
vegetarians not getting enough omega-3s but turns out the survey said for some
reason vegetarians are getting two to three times as many Omega 6s as the
general population for some reason vegetarians and vegans are just eating a
lot of processed foods containing cottonseed oil in corn oil and meat
eaters can cheat the flesh of oily fish like sardines contains preformed EPA and
DHA so fish eaters don’t have to worry so much about this ratio don’t have to
worry so much about this enzyme because they’re gonna eat BA in DHA directly
into their diet and that’s why you give people fish oil capsules and their risk
of heart disease drops by dying from our cheese drops about 30% that’s the reason
why the American Heart Association recommends one to two fatty fish flesh
meals a week and that’s reason number one while vegetarians may not be doing
as well as we should okay so what’s a vegetarian to do well
how do we get our ratio down a ratio down to facilitate the making of this
stuff and let’s say this stuff well wait a second maybe if we ate more omega-3s
and less omega-6 is that would work all right well where do we get to make it
freeze from yes indeed greens and walnuts but you would have to eat a lot
of spinach salads with walnuts every day to get your mega threes for the day
thankfully the most concentrated source of omega-3s on the planet it’s not fish
it’s flax seeds flax seeds are one of the world’s original health foods been
widely prized throughout history Hippocrates used them Mahatma Gandhi
himself was right Amy always when he said wherever flax seeds become a
regular food item among the people there will be better health he actually did
say that for more up-to-date reference the alternative medicine guru
while I stated that if you just make a single chance your diet if you can just
make one change your diet it should be to add flax seeds to your diet all right
so well how do you eat them when you go to your natural food store or like
Greenstar co-op for them for and you can find them in the bulk section for 99
cents a pound there are golden ones and brown ones
nutritionally they’re identical so pick your favorite color flax seeds come in
nature’s finest packaging they’re hard natural whole which keeps them fresh
such that you can keep you don’t even have to refrigerate them you can keep
them on your kitchen counter and airtight container for a year and they
do just fine unfortunately nature’s finest packaging is just a little too
good such they eat the whole seed it just kind of comes out the other end
doesn’t they any good so you need to go rind them up so spice grinder coffee
grinder food processor a good blender will do it you can actually buy at green
star Crawford market grow pre ground flax seeds for three dollars a pound but
a pound will last you for months how much this stuff do you actually have to
eat well recommendations keep changing the NIH disagrees with the World Health
Organization disagrees with Europe but I think the research points to everyone
eating one to two tablespoons of ground flax seeds every day of your life until
you die and that’s about equivalent to American Heart Association is one to two
fatty fish flesh meals a week now and once they aren’t once you do grind it
then you do have to put in the refrigerator but ground flax seeds last
for months in the refrigerator although it should not last for months because
you’re gonna eat it every day what do you do with this stuff well it’s a
ground flax seeds a light nutty powder you can do in it you can sprinkle them
in your oatmeal or whatever you’re eating throughout the day I’m you can
bake with it you can make muffins breads all sorts of things with it my current
favorite is smoothies though you take two tablespoons of flax seeds grind them
up and then you know half a frozen banana some frozen blueberries and some
nice organic soy milk the the flax seeds have this real binding quality such that
you get these thick milkshake II smoothies in fact
that’s not binding quality you can actually use ground flax seeds to
replace eggs in bacon you take one tablespoon the ground flaxseeds mix it
up with three tablespoons of water and then you mix it up to salt frothy gooey
snotty and that replaces one egg in baking that’s actually the preferred egg
replacer of my favorite vegan cookbook author Joanne Stepanek if I can give
away all her secrets yes they do not and that’s the amazing thing about ground
flax seeds you can bake them 350 degrees for an hour and it doesn’t hurt the
omega-3 content at all which is quite surprising however that’s not the case
with the flaxseed oil and the reason I don’t recommend the flaxseed oil is it’s
more expensive goes rancid even it won’t last even a few weeks in the fridge it
tastes kind of nasty and you can’t cook with it
you can’t even heat it up for a few seconds because it destroys omega-3s but
somehow the way nature intended in the seed you can grind the flaxseed up bake
them all you want doesn’t hurt to make three but when you
extract out the oil the Omega threes are very unstable so you have to use it like
a salad dressing or something uncooked but I think but the reason why I
strongly recommend the ground flax seeds instead of the flax seed oil is because
you’re missing out on all the other wonderful nutrients that are found in
the flax seed flax seeds are also a wonderful source of soluble fiber and
boron these wonderful fighter westerns called lignans anti tumour
anti-inflammatory anti-cancer properties just amazing things which you miss when
you just take out the oil any way you cut it
flax seeds I think that’s really the best way to get your mega threes in many
ways better than getting them from fish to fight you for murdering them fish’s
load up your body with toxic heavy metals like lead and Mercury and DDT and
PCBs in fact concerns over mental retardation and birth defects have led
the FDA and the EPA to recommend that pregnant breastfeeding women and small
children limit their intake of fish in this country
fish is a real food disaster from food safety point of view can spread
everything from hepatitis to cholera certainly overfishing is a global
environmental disaster not to mention the poor fishy so when a fish eating
woman comes into my office I’ve just got to hold up my hand and say just the Flex
man sorry okay now if you look at the diagram you see that’s really only half
the story yes we have to increase our mega threes but we also have to decrease
our omega-6 is thankfully that’s totally easy all we have to do is we go home
tonight and if we have any of the following oils if you have any of the
following oils in your house cottonseed oil corn oil safflower oil or sunflower
oil you are in need of an oil change you should throw wrong the hell out and
instead if you use oils in your baking it’s in cooking which you don’t have to
but if you do use it what else should you use instead there we go olive oils
the mono unsaturated oils the single best oil is olive but it does have a
distinctive taste which may not be appropriate for all your cooking needs
and so canola oil particularly I recommend organic canola oil because of
the GMO issue is second choice okay so anyway back to that legal diet heart
trouble how did they decrease their ratio from 20 down to four exactly where
we want to remember four to one all they do is they sat down with everyone at the
beginning of the study for a half an hour and said look go home whatever fats
and oils do you have in your house throw them away and replace it with olive in
canola that’s all they did and when 20 down to four exactly where
we want so see now we could do that right now see they didn’t have to eat
fresh because both sides reading fish but imagine what we did we could do if
we took our flax got rid of oils on top of our cluster office remember they had
70% drop and they had miserable cholesterol levels right
we are just gone out below Malloy all right going back to here you’ll see you
know if we have a lot of omega-6 in our diet and not a lot of mega threes it
might lead to more inflammation in our body and that’s why a lot of people with
inflammatory conditions like rheumatoid arthritis etc actually take like
flaxseed oil therapeutically in large doses to to kind of tip their balance
over to the non inflammatory side and teach you know we’re finding more and
more diseases tend to have an inflammatory component to them diseases
like Alzheimer’s does the study suggests that those people who
were taking chronic aspirin long-term for whatever reason had five times less
Alzheimer’s disease now no one should take chronic aspirin long term without a
prescription I think but what we can do is again we can tip the balance over to
the non inflammatory side eating more omega-3s less than mega sixes so am I
saying that the same dietary change is going to decrease our risk of heart
disease is also going to decrease our risk of heart of Alzheimer’s as well yes
indeed all right so we have explored the first reason why vegetarians aren’t
living up to our potential or more actively kind of out to our potential
reason number two is probably even more important let’s go back to this heart
disease flowchart here you know as vegetarians and vegans we are blocking
this step the buildup of oxidized cholesterol so if we as vegetarians
vegans take our flax get rid of those oils we are going to be blocking hard
C’s at every turn here here here here well yeah every turn except here
wouldn’t it be cool if there some way we could block this whole deadly cascade in
the first place reason number two is homocysteine the
homocysteine story started in 1968 when the Boston pathologist by the name of
Colman McCulloch saw these two kids it’s always bad when pathologists eat people
because that means they’re dead an eight-year-old boy and a two month old
infant both died of massive strokes turns out they both had a genetic defect
which led to abnormally high levels of this toxic metabolite called
homocysteine which led to these damaged cholesterol clogged arteries and these
little kids you know dr. McCoy sat down said you know I wonder if this
homocysteine stuff has some role to play in the adult heart disease as well well
he you know like many brilliant discoveries in the medical field he was
laughed at and ridiculed for years but now we know now we know that
homocysteine is a vascular toxin meaning it directly damages our blood blood
vessels even moderately elevated levels of this
toxic substance haven’t just been shown to be a set up for heart disease so now
the goal is to have a homocysteine level under 10 this is just micro moles per
liter it’s kind of how we measure it again this is a toxic substance we want
low levels in our blood and so if you look at data from 2001 for example
meat-eaters have an average coat average homocysteine level of 12 not so good but
ovo-lacto vegetarians had a homo Salvage homocysteine level of 16 and vegans 19
houston we have a problem seems that people with homocysteine levels as high
as 16 are three fold risk of dying from a heart attack it’s been estimated that
if we just had a five point drop in homocysteine levels in this country we
would save the lives of 56,000 Americans every year and as bad as vegetarians
have it there seems to be an epidemic of the so called hyper homocysteine EMU or
too much homocysteine in the blood of vegans and it’s not just a vascular
toxin it’s a neurotoxin as well it kills brain cells people with homocysteine
levels over 14 are four times more likely to develop Alzheimer’s disease
and so this homocysteine is where we think the bulk of the blunting of our
heart disease benefit comes from as homocysteine is also where we think that
our increased rates of degenerative brain disease come from as well because
of our dangerously high levels of homocysteine in the same thing with
heart disease yes we have less oxidized cholesterol but we have so much more in
this initial injury that is cancelling out our benefits all right homocysteine
is not just a vascular toxin and a neurotoxin though it’s been linked to
stroke risk age-related hearing loss birth defects
miscarriages blood clots cognitive decline depression the list goes on and
on and you know this is data from 2001 we’ve got new data now 2002 new study
came out you know meat-eaters we’re stuck up at 12 not so hot
vegetarians ovo-lacto vegetarians had an average homocysteine levels 17 though
and vegans 27 so two questions alright one why the heck are we so high and two
how that did we get rid of it well homocysteine is a natural byproduct
of amino acid metabolism meaning it builds up in every single person every
single day on this earth and our body has three ways by which by which it gets
rid of this stuff three pathways by which it neutralizes this toxic
substance into less harmful substrates pathway number one involves a vitamin
called vitamin b6 pathway number two involves a dietary component called
choline and no pathway 3 actually uses two vitamins one’s called folic acid or
folate and the other is called vitamin b12 pretty much everyone gets enough
vitamin b6 is found widely through animal and plant foods same thing with
choline found widely through the animal and plant kingdom but you know folate is
found almost exclusively in plant foods and there’s vitamin b12 as many of you
know is found almost exclusively in animal-derived foods this folate is the
reason why meat eaters are stuck up at 12 right they’re just not getting enough
fruits and vegetables I’m getting out folic acid but this vitamin b12 is the
reason we have such terrible rates of hyper homocysteine in America we have
such dangerous levels of homocysteine more and more evidence is accumulating
that we vegetarians and vegans are just not getting enough vitamin b12 to
adequately lower our homocysteine levels and it turns out for vegans some vegans
aren’t and getting enough b12 to avoid the
classic b12 deficiency disease right you used to be thought ah you don’t need to
worry about your b12 because you need so little and and you know it’s kind of on
everything that’s stored up for years what’s the big deal
severe irreversible brain damage that’s the big deal
wha what about herbivores like gorillas right they don’t take no b12 they seem
to be doing pretty good well they also eat bugs dirt and feces if you also want
to eat bugs dirt you may also not have to worry about your b12 but if for
whatever reason you choose not to you need to get your b12 contrary to popular
and vegan myth clinical b12 deficiency meaning symptomatic b12 deficiency is
not uncommon and I will spare you the gruesome scare stories of the vegans
that have died when blind were paralyzed because of not enough b12 do we want
articles in the medical literature published with titles like subacute
combined degeneration of the spinal cord and a 14-year old due to a strict vegan
diet this poor vegan can fili got paralyzed right even one of these is way
too many and so the evidence is perfectly clear you either eat b12
fortified foods or take b12 supplements I don’t need 4 to 5 foods their partner
doesn’t get I get all the b12 I need from from fermented foods like tempeh
and miso and sea vegetables no you don’t used to be thought that lots of plant
foods had b12 in it but actually we were using a faulty test we were using a test
that didn’t differentiate between active b12 and these so-called
inactive b12 analogs which look like b12 to the test but actually unusable by our
body so it actually if we do take in these this these b12 analogs it may
actually kind of clog up our b12 machinery and act as anti b12 they said
can’t I just go into my organic backyard garden kind of pull up a carrot not
scrub all the dirt off if I may turn your attention to one of the most
prestigious sources vegetarian nutritionist the vegetarian nutrition
and health letter out alone Linda University March 2002 they had a
great article called the ten most common myths about vegetarian diets and myth
number one was drumroll please vegetables going to be twelve rich soil
can meet vitamin b12 needs it’s a myth it’s not true okay so I’ll get into the
nitty-gritty exactly how we should get our b12 in just one moment I cannot help
but mention one last study the results from really landmark study released last
year at the Congress by this Australian researcher took all these vegetarians
who had low b12 levels and had them fill out a well-being questionnaire kind of
how you’re feeling how you’re doing what’s your mood and then getting b12
for a couple months and that haven’t come back fill out the survey again and
found that those whose b12 levels rose had highly significant improvements and
well-being compared like the sugar pill group so um and they felt better they
just had more reserved energy in fact my favorite anecdote is from Alex Hirsch
chef he’s thought president of farm founded meet out day president the
animal rights conferences he told me he was feeling tired and sluggish then he
took his b12 and he was like wham and his words quote the effect was almost
immediate and remarkable my stamina and energy level are up and I feel
middle-aged again instead of a tired old man so take your b12 odds are you’ll
feel better you’re almost cysteine levels will go
down and you’ll reduce your risk of getting paralyzed demented and dead all
for just pennies a day you cannot get too much b12 you just kind of get
expensive urine so the you that you cannot take too much b12 now your body
can only absorb a certain amount so you can’t just go a couple months and take
whole bottle right but you need a regular reliable source but no you
cannot get too much b12 you just kind of excrete it out and no in fact pregnant
women really need to get b12 cuz they’re getting b12 for – what about lacto-ovo
swill ovo-lacto vegetarians those who eat eggs and dairy regularly probably
get enough b12 to avoid the outright b12 deficiency disease but aren’t getting
enough b12 to adequately lower their homocysteine levels it’s kind of like
vitamin C and scurvy to avoid scurvy the vitamin C deficiency disease you just
need like six milligrams of vitamin C a day it’s like nothing right now but if
you actually want a functioning immune system and all the other one of the
things that vitamin C in foods does well you need like ten times I like 60 or 100
milligrams a day see that which you need to avoid deficiency is not necessarily
what you need for optimum health the same thing with vitamin b12 about 25
percent of all over lacto-vegetarian ‘s have a functional b12 deficiency meaning
their homocysteine levels are just too high and that figure may be more like 80
percent for vegans have been vegan for two or more years so b12 deficiency is
actually not uncommon at all in the vegetarian community but it needn’t be
so right nothing’s written in stone all we need to do is get our b12 and there
was and the studies have already been published you take a bunch of
vegetarians vegans you give them b12 and when their homocysteine levels dropped
like a rock down to eight not up at 12 now the only reason the meat-eaters are
stuck up at 12 is because they’re not eating enough fruits and vegetables
right but we can take advantage of our folate intake right and as soon as we
get our b12 lammed down to eight down into the safety zone and meat eaters are
catching on this in a recent study called vegan diet based lifestyle
program rapidly lowers homocysteine levels they took these vegans I’m sorry
excuse me they took these meat-eaters put them on a vegan diet for one week
one fuckin week and found that those of the eyes almost system levels have their
homocysteine levels dropped by over 20% right the vegan diet is like magic but
now these were meters so they’re like b12 coming out their ears right I mean
but it’s a ball they need with some fruits and vegetables to bring their
homocysteine levels down but imagine what we could do we get our flax get rid
of those oils take our b12 on top of our cholesterol levels or our blood pressure
and all that we are just gonna walk all right so what we need to do to fight
homocysteine vitamin b12 in four to five b12 fortified foods or
supplements if you want to do supplements there’s kind of two ways you
can do them weekly or daily probably the simplest method is to chew up one b12
tablet containing two thousand micrograms or more once a week so you
can go down to green star– co-op and get these 5000 microgram tablets and so
you can cut them in half and just take one half of one of those pills once a
week share a bottle with your friends comes out to be about five bucks a year
pick a day of the week you know I know my b12 day is Monday I know every Monday
I got to update the mad-cow page take my b12 it’s kind of part of my life you
know that’s what b12 is indeed water-soluble you can if you take high
enough doses you can take once a week because your liver actually stores it up
although you can certainly if you don’t like to take so if it’s hard for you to
remember to take something once a week and rather get in the habit of taking
something once a day then you have to take much less a hundred micrograms once
a day so if you have a multivitamin or something you take once a day you should
check to see if it has a hundred micrograms or more of vitamin b12 and
all b12 thank you for that question all b12 in supplements and fortified foods
is vegan its bacteria derived it’s all they just put it in a same steel
stainless steel tank none of it is animal derived it’s just too expensive
so having said that some of the other filler ingredients might not be
vegetarian I have gelatin the capsule or something but but the b12 itself is
vegan all right now for those of you who don’t like taking supplements but you
can get all of the vitamin b12 you need by eating for two b12 fortified foods
the only thing you have to remember is if you rely exclusively on b12 fortified
foods you need to get at least two servings a day separated by like six
hours so if in the morning you have a couple of b12 fortified soy milk then
you know in the afternoon or evening you can have something else with with b12
like a teaspoon of the Red Star vegetarian support formula nutritional
yeast or a lot of the you know fake meats and and and you know rice milk
sand and soy milks and I’m breakfast cereals cornflakes raisin bran Grape
Nuts and they all have vitamin b12 in them
you just have to read your labels what about Omo lactose how much b12 s and the
eggs and dairy well you would have to eat like five eggs a day or three
glasses of milk that’s an awful lot of saturated fat and cholesterol certainly
would not recommend that okay I don’t seem to have those did you come in this
stack of oh there they are back here I don’t even have time to cover some of
the other things like osteoporosis or chromium copper iron iodine magnesium
rev little anymore things so I typed up all my cut to the chase recommendations
and we will pass them out as we speak and run through them before I conclude
and take questions all right that will be as that’s going around the room dr.
Michael clapper in part based on his vegan health study describes the status
of minerals in the diets of many vegetarians and vegans as
underappreciated under consumed and under absorb if you’d like to read what
dr. Klapper says about the mineral status our mineral status I encourage
everyone to read this very important article which is found online on the
bottom of that you’ll see it on your handout when you get it or of course if
you don’t have internet access you can use the library although it’s probably
only open for about two minutes we’ll hear the ding or you can of course read
it up here I have it some copy up here alright so everyone almost everyone have
it let’s start at the top here vitamin b12 and the mega threes we’ve talked
about that fortunately didn’t get to talk about all this juicy stuff about
DHA suffice to say if you are even contemplating I’m getting pregnant or
are diabetic you should take 300 milligrams of DHA every day such that
your baby gets it from months before ideally months before conception
throughout weaning and there are vegetarian vegan sources in veggie caps
available it may actually be reasonable for all non-fish users to take DHA
there’s an unanswered research question at this appointment that is in addition
to flaxseed for diabetics and pregnant and breastfeed
mom’s yes indeed and and maybe and maybe appropriate for everyone that’s an
unanswered question the next get everyone have the copy get your vitamin
D major study published in the American Journal Clinton nutrition last summer
found quote irrefutable evidence that vitamin D deficiency is a major
unrecognized epidemic in the United States are you saying isn’t just a
sunshine vitamin K go out and just get a little sunshine not in Africa not during
the winter unfortunately during the months of January and February it’s the
sun’s rays at this latitude or it’s such an angle that no matter how long you
sunbathe naked here in Ithaca during January and February you are just not
going to make enough vitamin D so you need to get it into your diet one can
actually get an entire day supplied naturally in a few mushrooms shiitake
mushrooms and chanterelle mushrooms actually have natural vitamin D in them
but you have to be like a dozen mushrooms a day certainly there’s a lot
of vitamin D fortified foods like the soy milks and rice milks and other
motherless milks out there as well as breakfast breakfast cereals may come in
handy here and if you’re not pasty white or don’t want to die of skin cancer so
correctly use sunscreen or you’re young or you’re old or if you own a cable
modem or don’t get outside for whatever reason you may want to take vitamin D in
your diet year-round and not just during the winter okay and so for vitamin D the
current recommendation is 200 international units a day for up to age
50 450 the 70 and over age 70 on 600 national news although all of those are
probably going up so probably everyone’s needs a minimum of 400 international
units although the Institute of Medicine hasn’t ruled on that yet all right next
seven hundred to a thousand milligrams a day of calcium wait a second I thought
we didn’t need all that calcium because we don’t eat all that calcium leaching
animal protein all right oh if I may point you back to the ten most common
myths about vegetarian diets and this are
a full full text online you can see the URL is on the bottom of that handout and
myth number two is vegetarians need less calcium than meat-eaters it’s a myth
it’s not true and I don’t have a lot of time to talk about of calcium although I
certainly can do in question an answer I would refer everyone to this very
important article written by Jenny Messina called hip fracture rates and
vegan calcium needs and again that articles online or up here so are you
eating three cups of kale a day three cups of bok choy three cups of collards
well you should that’s how everyone should get their calcium or drinking
three cups of calcium fortified soy milk or three cups of calcium fortified
orange juice you know if you’re not you’re probably not getting your
recommended daily intake of calcium so you may want to take a calcium
supplement be happy to talk about calcium supplements if people are
interested at the end now you could drink the milk from a cow but
nutritionally cow’s milk is not the best source of calcium it doesn’t have lots
of the wonderful things that dark green leafies have that are very important for
your bone health like vitamin K and boron and vitamin C all important for
bone health but missing in dairy milk and it the dark leafy greens don’t have
a lot of things that you don’t want like the saturated fat and cholesterol and
antibiotics and hormones and pus and all those other things that we don’t want in
milk and retinol vitamin A palmitate this animal drive vitamin A that’s added
to the low-fat milk supply and it’s thought to critically weaken people’s
bones that’s why in the Harvard nurses study which looked at over 68,000 women
found that those who drank the most milk had the most fractures and the reason
they think is because the low Fatma they were all health-conscious so drinking
low-fat milk right because they don’t want to die of heart disease
drinking low-fat milk and low-fat milk has this vitamin A palmitate or retinol
added to it and it’s thought to interfere with bone metabolism and
that’s why we think these seven day Adventists vegetarians out in California
were breaking their hip so often because they were all health-conscious and
drinking lots of low-fat milk and that was weakening their bones
we won’t know that until the it’s actually published but that’s the
leading hypothesis at the moment iodine alarming a rates of iodine
deficiency had been found among British vegans because they don’t iodized salt
over there now the British milk drinkers were protected because they use iodine
containing disinfectants to disinfect the milk processing tanks and kind of
leeches into the milk that’s kind of gross but low iodine intake can lead to
hypothyroidism which can lead to high cholesterol and high almost cysteine so
if you don’t use iodized salt or it’s sea vegetables alright or drink milk you
need to get iodine from somewhere and so you may want to take a supplement or or
eat some some sea vegetables you know if you’re one of those that uses natural
sea salt don’t if you use table salt was not a good idea for your health but if
you use table salt you should use iodized table salt convenient way to get
your iodine and the best article I’ve seen to date on this is this written by
Stephen Wallace in the vegan society and so up again this iodine article is
available online and up here as well iron given the new rdas in the united
states it would seem the only way a vegetarian woman could get enough iron
is to eat rusty nails every day and indeed nine out of ten studies done on
Western vegetarians have found that vegetarians are more likely to be iron
depleted have lower iron stores but we don’t seem to have lower rate higher
rates of iron deficiency anemia and that’s really what we’re worried about
but just because vegetarian women don’t have higher rates of iron deficiency
anemia than meat-eaters doesn’t mean a whole heck of a lot because meters have
such crappy rates in the first place basically one in 20 menstruating women
in this country have iron deficiency anemia which is a serious disease so
vegetarian women eat your beans greens grains and nuts and eat vitamin C rich
foods with your meals which enhances iron absorption as well as getting
yourself screened for anemia every year of a few years like when you get your
PAP and men shouldn’t do anything unless first being tested for an iron overload
disease called mokou mitosis if you think you’re anemic
you should really get tested I don’t think anyone should just take iron
supplements without a prescription selenium works as an important cancer
fighting antioxidant a problem for Northern European vegetarians because
they have selenium deficient so not a problem for North American vegetarians
but if anyone has any British Belgian Swedish or Slovakian vegetarian friends
you may want to tell them to eat some Brazil nuts every month
alright not a day to go by without everyone eating greens beans nuts whole
grains and fresh fruit all right so what’s so good about greens what’s not
good about greens it’s the healthiest single thing that we can possibly eat
eating just one serving of dark leafy greens or broccoli every day and you cut
your risk of hip fracture in half I’m just in awe of greens you should eat
them every day while we’re on the subject of best and Morris the greens
are the best thing we can eat anyone know what the most toxic or dangerous
food or food ingredient in our current food supply is it’s the worst sugar is
bad but there’s worse soda is bad but there’s worse coffee yeah a lot of
coffee is bad but there’s worse shout it out Sol’s not good but there’s worse
saturated fat is bad right bad but there’s worse white flour is bad for the
horse the corn oil is no good for you but there’s worse this cannot be the
first audience that I’ve been on the road 11 months come on not want to
breathe all right what plutonium trans fat hydrogenated
oils alright trans fats are these toxic trans
fats are found only one place in nature animal fats all animal fats contain
these toxic trans fats but thanks to better living through chemistry the food
industry found a way to synthetically create these toxic fats by hardening
vegetable oil in a process called hydrogenation which rearranges their
atoms and makes them act more like animal fats and the Nacional so there’s
you know good fats they’re bad fats then their own killer fats and those are
these trans fats the National Academy of Sciences just a few months ago concluded
had this damning published this damning report on trans fats and said the only
safe intake is zero that the upper limit tolerable intake daily is zero wait a
second if the National Academy of Sciences is saying the only safe intake
is zero and it’s only found in animal foods and processed foods are they
telling everyone to go vegetarian alright that makes sense well you know
actually they didn’t so they were challenged on it and one of the authors
of the report responded to the challenge a nutritional epidemiology at the
Harvard School of Public Health respond to the challenge and he said quote we
can’t tell people to stop eating all meat and all dairy products he said well
we could tell people to become vegetarians he added if we were truly
basing this only on science we would but it is a bit extreme and amazing wouldn’t want scientists to
base anything on science would we oh I just had to get that out all right
what’s so good about beans study just came out those who ate legumes beans
peas or lentils four times a week or more had 20% less heart disease beans
beans are good for your heart the more you eat the more those who ate nuts and
these five times a week had half the mortality rates half the cardiac
mortality those who ate five serving some nuts or more a week and for those
who were like oh I don’t eat nuts it because they’re gonna make me fat
actually there’s an impressive body of research to suggest that those people
who add nuts to their diet if anything actually lose weight and we’re not sure
why whether it satiates the appetite or actually caused you to excrete more fat
in your feces we’re not sure why but bottom line nuts will not make you fat
you should eat them every day all right basically any nots except coconuts and
chestnuts so and peanuts although they’re technically legumes have a
nutritional profile which closely resembles other nuts and so again any
nuts nut butters cashew butter almond butter there’s some nuts a little better
than other ones but basically nuts are not Santa but I could go specifically
down to a list of better and worse later on our next studies to also consistently
show that even health-conscious vegetarians don’t eat the recommended
minimum number of servings of fruits and vegetables every day which is not bad right five a day I heard five a
day saying you know five a day that was a few months ago but the front row knows
right the National Cancer Institute just a few months up to two nine a day
minimum right nine so you thought you weren’t doing so good before now you’re
really behind all right that’s minimum nine today 10 and a 12 a day as many
fruits and vegetables as you can possibly stuff in your face
all right next yeah yeah yeah drink lots of water
no seriously seventh-day adventists study presented to Congress last year
vegetarian or not those that drink five glasses of water every day had half the
cardiac mortality half the fatal stroke rate I don’t even mean nothing happens
we eat some nuts drink some water you have your mortality legs
absolutely amazing while we’re on the subject there anything else I can just
kind of down-and-dirty have your mortality rate well take the
in the German vegan study for example they found out that those who were
quote-unquote who surprise surprise physically active had half the mortality
rates of those couch potatoes or computer potatoes or whatever the case
may be and maybe get your cholesterol checked who knows what your cholesterol
is Oh everybody should know what their cholesterol is the current
recommendations everyone sharing at age 20 should get their cholesterol checked
and get a recheck every five years and quit smoking cigarettes slice at least
like eight years off your life all right last but not least Z is for zinc didn’t
mention anything specifically about zinc on there because once again greens beans
nuts and whole grains to the rescue vegetarians though aren’t prone to low
body zinc pools however inadequate zinc intake can impair one’s immunity impair
one’s taste sensation and impair one’s appetite serious a deficiency can lead
to growth stunting or small testicles no one’s actually gone around and measured
the size of vegetarian testicles but there was a no but there was a taste
acuity study that found that vegetarians couldn’t taste as well as meat-eaters
now I’ve kissed a few and I think vegetarians tastes pretty good but no
indeed we should think about zinc and while I’m being risque especially men
since we lose like 20% of our RDA for zinc in every seminal emission that’s a
good half cup of nuts right there so I’m serious beans ridiculous
adore fermented like tempeh and miso nuts and seeds again dry roasted or
sprouted are good sources and again fortified breakfast cereals may come in
handy here as well alright my final word you know when I will first learn about
this stuff you know my first thought was like it just doesn’t seem natural how
these pills and weird oils and stuff I mean like when human beings were
evolving it and taking home calcium supplements right well you know I looked
at that I mean they certainly weren’t getting it from milk prehistoric
people’s got all the calcium they needed from eating wild plants like nettles
which are just loaded with calcium it’s it’s estimated that prehistoric peoples
got 2,000 milligrams of calcium every single day even wild plants right that’s
three times what milk drinkers get in this country right but we just don’t eat
those kind of plants anymore cuz the way we live in our modern world
caveman’s didn’t have to take no flax right well again that’s because the
ratio was one to one there’s no such thing as trans fats no such thing as
cottonseed oil right and interestingly how many of the wild plants have higher
omega-3 contents than the cultivated ones so for example purslane the most
common plant in the world is dug up here as a weed but everywhere else they eat
it because so good for you is one of the highest plan to make a3 contents in the
world you know but we don’t eat weeds anymore we’d iceberg lettuce right and
they didn’t have to take no vitamin D that’s because they lived and worked
outside that’s because they could work outside because it wasn’t big hole in
the ozone layer you know there weren’t things smog ridden cities and all that
you know and they didn’t have to take no b12 you know we used to be able to get
all the b12 we needed water we drank you know drinking out of a mountain stream
or well water you know but we don’t get a lot of b12 anymore and our water cuz
we chlorinated our water supply to kill off all the bacteria right so we don’t
get a lot of vitamin b12 in our water anymore we don’t get a lot of cholera
either right so that’s a good thing right
but the you know bottom line is that we live in an unnatural world which is
compromising our health compromising our vegetarian potential but we can reclaim
that potential with but a few simple changes and live a long life in optimum
health thank you the question was well wait a second can
you just I mean it doesn’t have to be five glasses of liquid a day or Canada
specifically water what about tea and juice this study so the answer is we
don’t know the study asked specifically glasses of water or glasses of non water
right and it found out that those that drink five glasses of water had half the
mortality rates but those that drank other liquids other than water that big
category actually had increased mortality rates probably costing you
know that we’re drinking soda and milk and some other things right so basically
we don’t know I would assume that herbal tea would I mean it’s equivalent to
water I mean it just makes sense to me but but I mean that’s an unanswered
research question we really don’t know what about soy soy has been eaten
happily by entire civilizations for thousands of years soy is thought to
reduce one’s risk of heart disease reduce one’s risk of osteoporosis and
reduce one’s risk of some of the reproductive cancers like breast cancer
and prostate cancer right now there has been some some kind of critical studies
come out against soy most of them however are based on laboratory animal
data for example there study there was this recent study that found that infant
rats don’t grow so well on soy milk or or on soy formula yeah but infant rats
don’t grow well on human breast milk either so that means we shouldn’t give
babies breast I mean that’s ridiculous right they’re fricking rats right so and
so on so I give very little credence to that kind of to that kind of work now
the there’s only really one disturbing human study period and that’s the
Honolulu Heart Study which was a good study took thousands people fought them
out for decades and did find that those who ate tofu in midlife actually had
accelerated cognitive decline later in life so we’re not talking Alzheimer’s
and dementia but actually the people did did like word puzzles and stuff as if
they were three years older so the 70 year olds actually completed
tests like they were 73 if they happen to eat hope


  1. Flaxseeds lowering testosterone levels, it increases estrogen, I can see that you eat too much flaxseeds, your voice very annoying…

  2. VEGETABLE OILS ARE FAR WORSE THAN THE SATURATED FATS FOUND IN ANIMALS. Look it up. The solution is not to "eat more omega 3". The solution is to stop eating refined vegetable oils.

  3. The omega 6 to omega 3 ratio in canola oil is 1:2. However, keep in mind that the EPA is converted from ALA in a ratio of 1:20. To get 1 gram of EPA, one needs 20 grams of ALA. So the omega 6 to EPA/DHA ratio of canola oil is more like 8:1.

    Same goes for all plant based omega 3’s.

  4. I saw this video years ago and even back then I noticed something odd. His voice, body language, and head movements remind me of Michael J Fox. As if he's compensating for a neurological problem.

  5. Eventhough if someone is a vegan but never exercise, not drinking enough water, stay inside the room,doesn't have sunshine(Vit.D), no temperance ( over eating or on something), no fresh air to breath, no rest ( workaholic ), not trusting God ( always worry on something) , These are the causes of diseases.Though his nutrition is perfect but he doesn't have these some secrets of life , still he can get sick.
    So remember these N.E.W.S.T.A.R.T.
    N- NUTRITION ( Plant based diet )
    E – Exercise ( daily)
    W- Water ( at least 8 glasses or more )
    S- Sunshine.( Vit.D)
    T – Temperance ( Self Control, balance everything )
    A – Air ( breath fresh air )
    R – Rest ( in a day there should be a breaktime, don't be workaholic. Sleep at least 8 hrs. at night. 6 days working but on seventh day is a rest day..)
    T – TRUST IN GOD.( Do not worry about many things, Trust Him.)

    You have newstart now. Goodluck everyone !

  6. This vegan shit is boring ….just eat guys ….eat healthy that's it …meat builds muscle …it's delicious ….it's tasty and lovely. …

  7. Factory farming is bad, very bad! We can all agree on that, but factory farming includes plant farms.

    What most people don't realize is the negative impact to both human health and the Earth's environment that veganism produces. There are many, many accounts now of vegans destroying their health from a few years to as many as 20 years. Even hardcore vegans that have the fortitude, desire, money, and knowledge to do veganism "right". An excellent example is Lierre Keith: https://youtu.be/uFm2QLLuh6I

    You want to save the planet from environmental damage, reverse desertification, dramatically reduce pesticide use of all kinds, sequester CO2 to pre-industrial times, improve the lives of all animals (wild and domesticated), and make a monumental improvement in human food worldwide, watch Allan Savory's TED talk: https://youtu.be/vpTHi7O66pI
    Allan's recent presentation: https://youtu.be/q7pI7IYaJLI

    Example of a good ol' boy raising animals right: https://youtu.be/UoQWLK8-CYE

  8. Sooooooo funny can’t stop laughing if it’s so natural to eat vegan than why do y’all require supplements to fucking thrive….mic drop

  9. Chestnuts (which can indeed be roasted on an open fire… or in an oven at 200C for about 15 minutes, but score them or they’ll burst! I’d advise an online tutorial before attempting) are high in vitamin C (100 grams of nuts for 44% of the daily value) b6 (10%) and magnesium (13%). They are very low in fat, and after roasting, you can shell and grind them up to sprinkle on oatmeal, add to baked goods, etc.

    I only mention it because they are often overlooked, and we eat them here seasonally in Italy but as an American, I only knew them from the Christmas carol 😋

  10. I love the details. ""Don't tell me show me." He is truly a fantastic educator. Please keep it coming. Everyone please share and spread the word.

  11. Comparing vegetarians to meat eaters??? If the vegetarian eats lots of cheese, ice cream, sweets, cakes etc they consume lots of saturated fats….

  12. Thank you for this video , very informative . Would had preferred him as my nutrition professor ,I would have enjoyed my class way more . Passing this video to everyone I love.

  13. It’s quite worrisome that Vegetarians don’t know how to spell “MEAT”… did anyone else catch that? At about 7:00.

  14. A deeper analysis of the 18 year study his cites would go as follows: if everyone in the study, meat eaters and non-meat eaters were dying at the same rate of cancer, stroke, and heart disease., Then we can elliminate eating meat as a factor whatsoever. Fine. However, the deeper question is, “What foods are being eaten in common by both groups?!” The culprit of these diseases must lie there. Now, everyone knows that meat eaters, (pre carnivore movement circa 2016) also eat a variety of things including vegetables, sugars carbohydrates fruit etc. this group of plants is precisely what they all hold in common. Could the inflammation which is the foundation of all these diseases actually be found in the plant foods? No one would ask this question in 2002 because no one would believe that anyone would be “ crazy” enough to have a meat only diet. The carnivore movement involves precisely eliminating nearly all plants from the diet, and having great results especially the decline of autoimmune conditions which are inflammatory in nature. Yes plant toxins. way more than animal products, are the source of all kinds of all the problems, inflammation just being one of them. The jury is in. Plants cause death and disease.

  15. Vegetarians have “Twice the rate of dying of degenerative brain disease!?!?” A “fluke” he says. Please look up lectures by neurologist Dr. Natasha Campbell McBride. And get the whole story. Lower Cholesterol wrecks the brain.

  16. Some great info. Your high pitched voice is extremely difficult to listen to for the full video. No toxic masculinity in you 🤣

  17. What I have always found interesting is that the vegan religion is obviously unnatural. Humanity eats to much meat, but humans are also not cows. First clue is needing a bunch of modern supplements in the cupboard.

  18. The first thing that comes to my mind is that this guy isn't credible when he can think that presenting his case in this tone of voice is a good idea.

  19. It's been proven that vegans should stay away from processed vegan food, don't eat french fries, vegan icecream, potatoe chips, eat potatoes cooked, baked vitamin B12 should only be taken 2-3 days a week, it stores well in our bodies, .
    Also eat few fruits, and veggies, keep your plate starch loaded 90% . The starch solution Dr Mc Dougall

  20. I bet those studies on vegans arnt true vegans, coz dude your reading the wrong studies! Why can't you speak normal? Your a pain to listen to 😋, turning you off now, I'm done

  21. The choice of being vegetarian doesn't have to do with the selfishness of mere health, darling. It goes beyond that. It is closer to have a conscience and respect for other forms of life. And, by the way, this doesn't come from any Harvard study , but "people die!." You can quote me on that one. Last, but not least, do you need to be so clowny ? You are addressing people when you speak, not idiots.

  22. Don Knotts here leads me to believe you might as well have a moderate amount of meat in your diet. If you need pills to nourish yourself you are not natural nor vegan. What is the point?

  23. Great video, Love the content, does anyone have any science to back up the flaxseed DHA & EPA conversion/benefits. I am struggling to find that 1-3 tablespoon will get our daily requirement. I am learning that it's hard for the body to convert ie 1-10% of the omega 3 will convert. Does anyone have any study links on this? I am in the pro flax seed camp. Many thanks

  24. Watch it Gregor, to say “just to spite you for eating them, fish have heavy metals…” how unscientific is that BS!? Humans polluted the water they swim in! What an appeal to fear, guilt and emotion. Lame.

  25. Vegans live in one of the craziest fantasy worlds I’ve ever seen. Why is he talking like that. I think he should eatsome meat, might stop being so weird. Thank god he promotes the idea that people shouldn’t have children.

  26. Sally Fallon has utterly destroyed the studies this wack job bases his ideas about cholesterol on. What a goof. He looks like gollum now. He always talked like him though lol.

  27. to summarize -1) improve omega 6 to omega 3 ratio by reducing junk omega6 oils in your diet (corn, sunflower) and add omega3 flax seeds to have 4 to 1 ratio, and 2) take vitamin B12.

  28. I love Dr. Greger. HOWEVER, this has too much T-up for me to sit thru. As Alan Heath states below: Vitamin B12 and flax will resolve the issues.

  29. The lack of cholesterol (responsible for sex hormones) in this guy gives him this bitchy high pitched voice… and probably flaccid cock

  30. The Omega-3 explanation given here is outdated. According to new research you should supplement Omega 3 if you are on a Vegan – Plant Based Diet. Here is the explanation (by Dr Greger: https://www.youtube.com/watch?v=CfRt3pLRXvA)

  31. Rid your entire body of anything that has to do with OMEGA 6… Coconut oil is ELEXIR /pour it nto your salads and smother your body with it!) Stay with a plant based diet! That's how I live… I wonder if this man is practicing what he speeks? For me he does not look particularly healthy??

  32. If you believe that cholesterol is the biggest risk factor for heart disease, you are probably going to make a lot of wrong dietary choices. Probably most adults are pre-diabetic. Many are diabetic. We know there is an epidemic of diabetes. Pre-diabetes is even more widespread. UCLA estimates that 75% of adults in Ca. are pre-diabetic. The cause of heart disease is most likely high sugar consumption leading to high insulin levels causing damage to the endothelium of the coronary and carotid arteries, not cholesterol, not saturated fat.

    Vegetarians can consume just as much sugar. So telling people to eat a diet high in carbs, lots of fruit, grains, bread, legumes is leading them down to the path to heart disease. And this is the fatal flaw in Dr. Greger's approach to eating. PS- studies that Dr. Greger quotes from Harvard have found that fish eaters have a reduced risk of mortality from all causes and eating dairy reduces risk of death from all causes by a significant amount. I think it was more than 20%. Listening to the first 17 minutes of this video convinces me that Dr. Greger is dead wrong in his one size approach to eating. People with normal and low cholesterol die of heart disease at the same rate as people with higher cholesterol. Explain that Dr. Greger.

  33. I think 90% vegetarian and 10% animal protein is excellent. But eliminating all animal protein may not be correct. Saturated fat does not cause cardiovascular disease. That is unsubstantiated medical dogma.

  34. im at minute 7 and am a little bored and irritated already. why would you assume that by simply refraining from meat would avoid heart disease. not so! I could eat potatoes and pasta all day and call myself a veg, but be living unhealthy!

  35. The Golestan Study was a study of dairy consumption reported in 2017 in the J. of Epidemiology. It followed 42, 000 people in northeast Iran for 11 years. It was funded by the National Cancer Institute, the NIH and a bunch of universities, including Harvard and research institutions. It found that eating dairy, including high fat dairy was associated with lower all cause mortality and 28% lower mortality from heart disease. Eating cheese and yogurt had these beneficial effects. It's not hard to understand why this is true. Yogurt contains probiotics which are good for gut health, and we know how important that is. Cheeses, especially certain ones, contain Vitamin K2, which has been found to remove calcium from arteries, reversing heart disease. Also eating dairy did not show any increase in cancer. Don't expect Dr. Greger to ever tell you about this study.

  36. The omega ratio and b12 are important however he still does not want to admit that cholesterol does not cause heart disease. This guy and so many others have misinterpreted the data for years and now that the truth is coming out they refuse to let go. Excessive Carbs and Sugar and the resulting imbalance in the gut are he real problem. Whether you eat meat or you are a vegetarian, if you eat too much carbs and sugar you will have a higher rate of heart disease.

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