In this special guide, Eat for 8 Straight, we go even further and show you how to reset your eating and expedite your weight loss for life.
If you follow the practical guide outlined in this book, you’ll be introduced not only to a new way of fasting, but a totally new way of eating – pair this practical advice with the benefits outlined in The Fat Loss Accelerator Program, and get the best out of this program today!
In this special guide, Eat for 8 Straight, we go even further and show you how to reset
your eating and expedite your weight loss for life.
If you follow the practical guide outlined in this book, you’ll be introduced not only to a new way of fasting, but a totally new way of eating – pair this practical advice with the benefits outlined in The Fat Loss Accelerator Program, and get the best out of this
program today!
Introducing The 7 Greatest Weight Loss Nutrients Ever AssembledAjay Agnihotri
If you’re sick and tired of all the weight loss hype, B.S. and lies in the supplement industry …
… then I want you to look at these four important documents I’m holding in my hand.
… to protect the discovery of a powerful compound proven to help women lose an average of 11.5 pounds in only 8 weeks
This course teaches you how to lose weight without the customary
calorie counting that is often the basis of most weight-loss diets. To
be sure, low-calorie diets are too fast but it is a well-known fact that
they pose special hardships and gains are hard to sustain. Composed
of 10 chapters, this course provides you with a greater understanding of
the needs of your body and how this knowledge helps you follow a diet
that induces weight loss and sustains your gains without effort.
Weight
Build Your Health and Your Body by Eating Right, Not Less! Inside
this eBook, you will discover the topics about healthy eating habits
tips, food quantities and weight loss, a balanced diet in weight loss,
the blood type principle of weight loss, the science of weight loss, the
magic bullet of protein, meal timing, calorie counting is dead and
benefits of right food to health.
In this special guide, Eat for 8 Straight, we go even further and show you how to reset your eating and expedite your weight loss for life.
If you follow the practical guide outlined in this book, you’ll be introduced not only to a new way of fasting, but a totally new way of eating – pair this practical advice with the benefits outlined in The Fat Loss Accelerator Program, and get the best out of this program today!
In this special guide, Eat for 8 Straight, we go even further and show you how to reset
your eating and expedite your weight loss for life.
If you follow the practical guide outlined in this book, you’ll be introduced not only to a new way of fasting, but a totally new way of eating – pair this practical advice with the benefits outlined in The Fat Loss Accelerator Program, and get the best out of this
program today!
Introducing The 7 Greatest Weight Loss Nutrients Ever AssembledAjay Agnihotri
If you’re sick and tired of all the weight loss hype, B.S. and lies in the supplement industry …
… then I want you to look at these four important documents I’m holding in my hand.
… to protect the discovery of a powerful compound proven to help women lose an average of 11.5 pounds in only 8 weeks
This course teaches you how to lose weight without the customary
calorie counting that is often the basis of most weight-loss diets. To
be sure, low-calorie diets are too fast but it is a well-known fact that
they pose special hardships and gains are hard to sustain. Composed
of 10 chapters, this course provides you with a greater understanding of
the needs of your body and how this knowledge helps you follow a diet
that induces weight loss and sustains your gains without effort.
Weight
Build Your Health and Your Body by Eating Right, Not Less! Inside
this eBook, you will discover the topics about healthy eating habits
tips, food quantities and weight loss, a balanced diet in weight loss,
the blood type principle of weight loss, the science of weight loss, the
magic bullet of protein, meal timing, calorie counting is dead and
benefits of right food to health.
It reduces bloating significantly. It increases your immunity and ability to fight infections. It induces weight loss. It promotes overall health.
BioFit can be used by any adult safely because it offers only natural and safe ingredients. It undergoes testing to ensure that every product is high in quality and purity. However, individuals with a medical condition or currently have a weight loss regimen set up with their doctor should consult a professional first.
Weight loss most powerful tips or productsnice life
The research in this evaluation in contrasts the use of acupuncture on my own with different interventions, such as medications, diet, exercise, or placebo. Researchers investigated classical acupuncture, alongside different variations, such as laser acupuncture and auricular acupressure.
The book is about healthy eating habits. It addresses the following topics : Food Quantities and Weight Loss,
A Balanced Diet In Weight Loss, The Blood Type Principle of Weight Loss, The Science of Weight Loss and Meal Timing. The book is highly recommended for anyone struggling with weight.
Bio Fit Eat For 8 Straight: Intermittent Fasting Protocol RedKumar
Congratulations on discovering the solution to losing weight fast! If you use guidance in
The Fat Loss Accelerator Program, we’re confident that you’ll be seeing results in no
time. You will quickly be living your life, only healthier, slimmer, and without the fear of
disease and illness, because you’ve taken the first step toward handling your weight and
we are so proud of you for that.
In this special guide, Eat for 8 Straight, we go even further and show you how to reset
your eating and expedite your weight loss for life.
If you follow the practical guide outlined in this book, you’ll be introduced not only to a
new way of fasting, but a totally new way of eating – pair this practical advice with the
benefits outlined in The Fat Loss Accelerator Program, and get the best out of this
program today!
Eat For 8 Straight: Guide Intermittent Fasting Protocolfrankie looty
Congratulations on discovering the solution to losing weight fast! If you use guidance in The Fat Loss Accelerator Program, we’re confident that you’ll be seeing results in no time. You will quickly be living your life, only healthier, slimmer, and without the fear of disease and illness, because you’ve taken the first step toward handling your weight and we are so proud of you for that.
In this special guide, Eat for 8 Straight, we go even further and show you how to reset your eating and expedite your weight loss for life.
If you follow the practical guide outlined in this book, you’ll be introduced not only to a new way of fasting, but a totally new way of eating – pair this practical advice with the benefits outlined in The Fat Loss Accelerator Program, and get the best out of this program today!
Do You Make These Four Common Diet Mistakes That Sabotage Your Health and Sta...AalamAlvi
Is it true? Has modern science finally discovered a diet that can strip off body fat like clockwork, while still allowing you to eat tasty meals like ribeye steak with roasted garlic and butter?
Hi, my name is Rachel Roberts. I'm not a professional ad writer, but what I have to share with you is so extraordinary and powerful that I decided to write this myself. So bear with me a little.
Are you looking to lose weight and without cutting down the amount of food you consume. Then this is a great book which can help you. This can change your weight and fitness goals and can help you lose weight fast than others. I have also mentioned a product Fast Burn Extreme which can help you lose you even faster in a healthy way.
How to lose 20 pounds fast | 4 Steps to lose 20 lbs. in 3 weeksquan quan
Is it possible to melt away one to two pounds of stubborn body fat every single day?
It sounds insane, but according to the scientific proof — and the thousands who have already done it themselves using this secret — the answer is YES.
You will never guess how it’s done... (Hint: It’s NOT about taking sketchy pills or killing yourself at the gym).
That’s right – and it’s important to know that this isn’t about some “magic weight loss shake,” or the “calories out-calories in” model that the medical community has been trying to brainwash us with for decades.
3 week diet
the 3 week diet
3 week diet plan
3 week diet review
three week diet
the three week diet
the 3 week diet review
3 week diet meal plan
the 3 week diet plan
three week diet plan
brian flatt
brian flatt 3 week diet
3 week diet system
the three week diet plan
three week diet meal plan
3 Week Diet Plan by Brian Flatt is a tremendous approach to lose weight in 3 weeks. Try this Program and you will get rid of frustrated life of junk weight.
[FREE PDF Download] The 3 Week Diet System 2017anh nguoi
The 3 Week Diet plan by fitness expert Brian Flatt has been released. 3 Week Diet reveals underground fat-burning secrets of elite body builders, celebrities, and fitness gurus.
3 Week Diet by Brian Flatt is a foolproof science-based diet that contains tips for people to stay motivated to slim down and eat healthy. People will be eating a nutritious diet which is filled with fresh foods that help keep a person’s carbohydrates low to moderate. It reveals underground fat-burning secrets of elite body builders, celebrities, and fitness gurus.
Blots Out Harmful Toxicants
Brian Flatt’s “3 Week Diet” is a weight-control program which contains simple lifestyle changes that will help people shed 10, 15, even 30 pounds in as early as 21 days. The program is divided into four phases, each containing countless effective weight loss methods. The first phase lasts for seven days and revolves around detoxing a person’s liver and cleansing their body of all the toxicants they have developed. This phase helps stimulate digestive processes including the liver's production of bile. Bile which is part digestive juice and part waste product is made by the liver and discharged via the bowel.
Adding to its effectiveness, this phase triggers nerve and hormone activation to the liver and digestive system. Also, shields the liver from any harm and improves its capacity to blot out harmful toxicants. Brian Flatt recommends taking vitamin A, C and D supplements to maximize weight loss results. People are also suggested to eat 17 different types of vegetables during this phase and lean protein.
Give Your Body A Pause From Food
The second phase “Fasting for 24 Hours” begins after the person’s last meal on the 7th day of the program. Satisfyingly, there is a way to throw out toxins that have developed in a person’s body over the years and it is known as cleansing. There are a number of ways to cleanse the body but the way that Brain feels is the most efficacious is to go on a fast for 24 hours.
It reduces bloating significantly. It increases your immunity and ability to fight infections. It induces weight loss. It promotes overall health.
BioFit can be used by any adult safely because it offers only natural and safe ingredients. It undergoes testing to ensure that every product is high in quality and purity. However, individuals with a medical condition or currently have a weight loss regimen set up with their doctor should consult a professional first.
Weight loss most powerful tips or productsnice life
The research in this evaluation in contrasts the use of acupuncture on my own with different interventions, such as medications, diet, exercise, or placebo. Researchers investigated classical acupuncture, alongside different variations, such as laser acupuncture and auricular acupressure.
The book is about healthy eating habits. It addresses the following topics : Food Quantities and Weight Loss,
A Balanced Diet In Weight Loss, The Blood Type Principle of Weight Loss, The Science of Weight Loss and Meal Timing. The book is highly recommended for anyone struggling with weight.
Bio Fit Eat For 8 Straight: Intermittent Fasting Protocol RedKumar
Congratulations on discovering the solution to losing weight fast! If you use guidance in
The Fat Loss Accelerator Program, we’re confident that you’ll be seeing results in no
time. You will quickly be living your life, only healthier, slimmer, and without the fear of
disease and illness, because you’ve taken the first step toward handling your weight and
we are so proud of you for that.
In this special guide, Eat for 8 Straight, we go even further and show you how to reset
your eating and expedite your weight loss for life.
If you follow the practical guide outlined in this book, you’ll be introduced not only to a
new way of fasting, but a totally new way of eating – pair this practical advice with the
benefits outlined in The Fat Loss Accelerator Program, and get the best out of this
program today!
Eat For 8 Straight: Guide Intermittent Fasting Protocolfrankie looty
Congratulations on discovering the solution to losing weight fast! If you use guidance in The Fat Loss Accelerator Program, we’re confident that you’ll be seeing results in no time. You will quickly be living your life, only healthier, slimmer, and without the fear of disease and illness, because you’ve taken the first step toward handling your weight and we are so proud of you for that.
In this special guide, Eat for 8 Straight, we go even further and show you how to reset your eating and expedite your weight loss for life.
If you follow the practical guide outlined in this book, you’ll be introduced not only to a new way of fasting, but a totally new way of eating – pair this practical advice with the benefits outlined in The Fat Loss Accelerator Program, and get the best out of this program today!
Do You Make These Four Common Diet Mistakes That Sabotage Your Health and Sta...AalamAlvi
Is it true? Has modern science finally discovered a diet that can strip off body fat like clockwork, while still allowing you to eat tasty meals like ribeye steak with roasted garlic and butter?
Hi, my name is Rachel Roberts. I'm not a professional ad writer, but what I have to share with you is so extraordinary and powerful that I decided to write this myself. So bear with me a little.
Are you looking to lose weight and without cutting down the amount of food you consume. Then this is a great book which can help you. This can change your weight and fitness goals and can help you lose weight fast than others. I have also mentioned a product Fast Burn Extreme which can help you lose you even faster in a healthy way.
How to lose 20 pounds fast | 4 Steps to lose 20 lbs. in 3 weeksquan quan
Is it possible to melt away one to two pounds of stubborn body fat every single day?
It sounds insane, but according to the scientific proof — and the thousands who have already done it themselves using this secret — the answer is YES.
You will never guess how it’s done... (Hint: It’s NOT about taking sketchy pills or killing yourself at the gym).
That’s right – and it’s important to know that this isn’t about some “magic weight loss shake,” or the “calories out-calories in” model that the medical community has been trying to brainwash us with for decades.
3 week diet
the 3 week diet
3 week diet plan
3 week diet review
three week diet
the three week diet
the 3 week diet review
3 week diet meal plan
the 3 week diet plan
three week diet plan
brian flatt
brian flatt 3 week diet
3 week diet system
the three week diet plan
three week diet meal plan
3 Week Diet Plan by Brian Flatt is a tremendous approach to lose weight in 3 weeks. Try this Program and you will get rid of frustrated life of junk weight.
[FREE PDF Download] The 3 Week Diet System 2017anh nguoi
The 3 Week Diet plan by fitness expert Brian Flatt has been released. 3 Week Diet reveals underground fat-burning secrets of elite body builders, celebrities, and fitness gurus.
3 Week Diet by Brian Flatt is a foolproof science-based diet that contains tips for people to stay motivated to slim down and eat healthy. People will be eating a nutritious diet which is filled with fresh foods that help keep a person’s carbohydrates low to moderate. It reveals underground fat-burning secrets of elite body builders, celebrities, and fitness gurus.
Blots Out Harmful Toxicants
Brian Flatt’s “3 Week Diet” is a weight-control program which contains simple lifestyle changes that will help people shed 10, 15, even 30 pounds in as early as 21 days. The program is divided into four phases, each containing countless effective weight loss methods. The first phase lasts for seven days and revolves around detoxing a person’s liver and cleansing their body of all the toxicants they have developed. This phase helps stimulate digestive processes including the liver's production of bile. Bile which is part digestive juice and part waste product is made by the liver and discharged via the bowel.
Adding to its effectiveness, this phase triggers nerve and hormone activation to the liver and digestive system. Also, shields the liver from any harm and improves its capacity to blot out harmful toxicants. Brian Flatt recommends taking vitamin A, C and D supplements to maximize weight loss results. People are also suggested to eat 17 different types of vegetables during this phase and lean protein.
Give Your Body A Pause From Food
The second phase “Fasting for 24 Hours” begins after the person’s last meal on the 7th day of the program. Satisfyingly, there is a way to throw out toxins that have developed in a person’s body over the years and it is known as cleansing. There are a number of ways to cleanse the body but the way that Brain feels is the most efficacious is to go on a fast for 24 hours.
If you're reading this, you probably are a veteran of several diets. I can't say I blame you because you are not alone. In fact, millions of Americans try one diet after another only to end up in the same place. Actually, too many of us go on diet after diet and we get heavier and heavier each time we try. It's bad enough that a lot of these diets are unable to keep the weight off but once you get off the diet, you gain more pounds. It's a very frustrating situation and a lot of people have basically thought that outside of surgery, losing weight on a sustainable basis is pretty much a pipedream.
1. Recording begins
Ari: Welcome to the Less Doing podcast. Today I have the pleasure, for the second time due
to a technical error, of speaking with Dr. Michael Greger who is the founder of
NutritionFacts.org. Hi, Dr. Greger.
Dr. Greger: Hello, happy to help out.
Ari: Thank you so much. First of all, I want to point out that if you can hear in the
background, Dr. Greger is currently walking on a treadmill, right?
Dr. Greger: Absolutely. All day, every day.
Ari: So, you have a treadmill desk which I think standing at your desk is great. I think being
able to walk on a treadmill at your desk is even more amazing. So how many miles do
you think you are able to do each day just walking?
Dr. Greger: I average about 17 miles a day at 2 ½ miles per hour. You can buy a fancy, expensive
desk but I just went to a local thrift store and get a treadmill – a dime a dozen – and just
stuck it under the table with some plastic shelving on top to bring up my monitor. And
voila, I can actually exercise without any detriment in my workflow.
Ari: I actually intended on focusing on nutrition but you bring up a really important point
which I have spoken about before in my podcast and that’s, an active, is as good if not
better in a lot of ways, than structured exercise. I think there's this idea that you can
take no very good care of your body and go to the gym for an hour and everything is
okay. But, that’s really not the case. Whereas, if you remain active and you sort of
maintain this activity and you move like the body is meant to move, like running,
walking, jumping, climbing, those kind of things, then you're really in a much better
baseline, wouldn’t you say?
Dr. Greger: Absolutely. In fact, that’s what the data clearly shows; we just weren’t meant to sit for
long periods of time. The studies show an increased mortality rate, increased diabetes
rate, etc...In those who have long sitting every day, this was – even after controlling
[2:13] of it. so, even if people who they did after sitting all day go to the gym and work
in an hour a day like [2:34] medicine recommends, they still had elevated mortality
compared to those that, even that exercised less overall but just day in day out, weren’t
sitting all day. We think that has to do with [2:36] activity in the muscles and the legs;
we’re not quite sure. But that’s why, the kind of the standing desk, just your posture
and your muscles just to keep you vertical, is actually enough to decrease some of these
chronic disease risks. If you're going to be standing all day, might as well walk a little bit
and burn off some energy.
2. Ari: Yeah, that’s wonderful. The flipside of that is I notice that if I do sit – and i don’t sit at
my desk – but I notice that when I'm sitting for too long my leg starts to kind of shake. I
have to like move that energy out of me somehow.
Dr. Greger: Yeah. Your body is smart; it’s telling you what it needs and that’s great. So instead of
ignoring it, we got to listen to it.
Ari: Yeah, absolutely. Let’s switch gears and talk about diet now. So, tell me, in your
opinion, what you think the optimal diet is?
Dr. Greger: Well, I think the best available balance of it is so I suggest that a whole foods, plant
based diet centered around whole plants, is the healthiest. We have about 2000
calories in the calorie bank everyday so we can pack it with junk, we can pack it
calorically dense and nutrient dilute food or we can pack it in as much nutrition as
possible. Like, anything you do for an hour there's an opportunity cause you choose to
do something, you're choosing not to do a lot of things. So anytime you put anything in
your stomach, there's an opportunity because you could be putting something else in
your stomach. Just like the exercise; you can’t just keep eating crappy and then all of
sudden eat a salad and think that you’ve undone the damage. We really do have to, at
least on a kind of a day to day regular basis, eat as many healthy foods as possible and
that will just kind of push it by adding more whole healthy plant foods to our diet, like
fruits and vegetables. We just kind of push out some of the less healthy foods.
Ari: So now to be clear, and I know that you have not eaten meat in you said I think 23 years,
right?
Dr. Greger: Yeah. As soon as Dr. G [4:56] study showing that our number one killer, heart disease, is
not only preventable, not only can stop it in its tracks but actually reversible opening the
arteries without surgery, without drugs; just with a healthy diet and lifestyle changes.
So eating a plant based diet, subsequent research has also like [5:17] is a plant based
diet, is the only diet shown to reverse heart disease in the majority people and as far as I
was concerned when I read that in the Lansing’s – the most prestigious medical journal
on the planet – 1990, I said well, shouldn’t that be the default diet until proven
otherwise? In fact, that it also can prevent, stop, reverse diabetes and hypertension,
obesity, some of the other chronic diseases, on down the list, well then was just
overwhelming. As a physician, I couldn’t very well continue to be a hypocrite and not
follow the recommendations that I tell my patients to follow.
Ari: Well, but even on a plant based diet you still could, indulge is not the right word, but
you could still partake in animal proteins, if they're high quality?
Dr. Greger: Well, look, again it’s, look it doesn't matter what you do on your birthday or on a
holiday or New Year’s, it’s the day to day stuff that adds up. You could smoke a
cigarette on your birthday and your body heals. One of the most nomadic things I
3. learned in medical school was that in 8 years of smoking cessation, 8 years of stopping
smoking, your lifelong lung cancer risk approaches that as a lifelong no smoker.
Basically, it takes just 8 years – you never quite reach that level but you get very close –
so that in 8 years your body and lungs can clear out all that tar and get rid of all that
crap such that you're kind of almost back to where you started with. Of course, if you
don’t get cancer before then. That just shows that your body wants to be healthy.
Now, in fact, everyday your body wanted to be healthy but you kept pumping away and
the same thing with diet. If you walk and you smack your shin against something, it
hurts but it gets better. But what if you smack your shin three times a day? It would
never get better. It would continue to be inflamed, it’d hurt and your body would try to
heal but then you just injure it again. You go to your doctor and your doctor says, whoa,
you have a swollen, painful shin; here's some painkillers. Instead of saying, maybe you
should stop whacking your shin; and that’s what we do. We stab ourselves with a fork
three times a day and our body just tries to heal, tries to clear out our arteries, tries to
maintain homeostasis but if we keep working against it… If we eat cotton candy at a
country fair every year, our pancreas might not be happy but it gets back to baseline
and it can undo the damage. So again, day to day stuff that adds up, that’s what I'm
really most concerned about. Not the kind of outline of foods that one might get into
ones diet.
Ari: So you are basically saying that meat is akin to either physically injuring yourself or sort
of going against our body’s natural homeostasis, right? So, what's so bad about meat?
Dr. Greger: For example, we have the sense that eating meat a couple of decades down the road
might increase our risk of heart disease or something but, no. There’s internal damage
that happens within hours of consumption. For example when we talked before about
this endotoxemia. Basically now for about 15 years now that the average consumption
meals containing animal product we get this spike of inflammation in our bloodstream.
Basically, we cut our ability of our arteries to react in half within hours and then 4 or 5
or 6 hours later, there's kind of this crippling of the arteries starts to calm down but
then lunchtime we whack our arteries with another load of meat and dairy. So many of
us are stuck in this chronic low grade state of inflammation, increasing our risk of
inflammatory diseases like heart disease and certain cancers, diabetes, one meal at a
time. Same thing with our lungs. We actually get inflammation in our lungs from
drinking tea, again, within hours of consumption. View these tests with arterial activity.
There's saturated fats that do damage to our arteries within hours of consumption
although it turns out it’s not the saturated fat we originally thought it was but these so
called endotoxins, these bacterial toxins present. The endotoxin is bacterial latent that
the bacterial toxins in those cell walls of these bacteria which is [10:05] with that
saturated fat and cause this kind of immediate inflammation within hours of
consumption. That’s just one little piece but there's all sorts of other things like oxidized
4. cholesterol and things that cannot explain why those eating plant based diets have
lower rates of these chronic diseases which are laying waste to our society.
Ari: Okay, that’s fair enough. I was talking with my wife about this interview because she
reminded me that the way I found out about you originally was about 5 years ago when
she was doing her original yoga teacher training and nutritional counseling certification
and you had come into her group to speak. Believe it or not, you actually you were the
emphasis for me going completely vegan for a month and then vegetarian for a
significant amount of time once I started to working on healing my gut and working on
anti-inflammation. However, I then did start to introduce high quality fish and
eventually some meat, so am I doing myself a disturbance because I feel better than
ever?
Dr. Greger: The best results and relapse prevention for Crohn’s disease ever described was a
somewhat vegetarian diet described in a video done in Japan. The fact that the diet was
not strictly plant based could still see its remarkable. So, 2 years out but in the first year
90% still in remission, 2 years out – I forget – but still the majority; even drugs can’t
typically do that. That was just a remarkable finding and all they did was put people on
a somewhat vegetarian diet. I think they eat like meat once every two weeks, or
something like that. But it shows, it’s not all black and white; there's a spectrum.
Whether or not if they'd done better with less animal protein is an unanswered
question but certainly that’s a direction one may want to go for Crohn’s disease,
specifically.
Ari: If it works for Crohn’s disease, it should have some sort of effects in inflammatory
conditions, I would imagine, like rheumatoid arthritis and maybe some others.
Dr. Greger: Yeah. I've got a lot of videos on rheumatoid arthritis; very successful in treating. In fact,
a variety of plant based diets. There's been studies on raw plant food diet, raw plant
based diets, even this kind of Mediterranean style more kind of plant centered but not
necessarily vegetarian diet. Ari, again, some of the most successful interventions in
these inflammatory arthritis.
Ari: And sort of, I mean a little bit of what I'm taken from this too is that you can include
some of these other things in your diet but what seems to be an issue is that a lot of
people might have meat or fish at the expense of having some of those really important
fruits and vegetables that they do need and those leafy greens. I mean, that’s probably
fair to say.
Dr. Greger: Your body, unconsciously, your body kind of knows how many calories to eat. And you
say, obviously not we have an obesity epidemic. Before, daily caloric intake was all
consistently in one direction, 10% every day. Just 10%. I mean like 6,000 pounds. It’s
remarkable how our body can regulate caloric intake and to get it pretty close. And so,
you know if you add a handful of nuts to one’s diet, for example, which are very
5. calorically dense, what we see in studies is that even given no other instructions, people
don’t tend to gain weight. You say, well, wait a second. You just added over weeks,
thousands of calories to people’s diet, why didn’t they gain weight? Well, it’s primarily
because of the dietary compensation. Basically, nuts are so filling that they just without
thinking, eat less of other foods throughout the day so that they arrive at the same kind
of caloric intake by the end of the day. So you add one food to your diet, you're almost
by definition, decreasing in other food so that’s why we should strive to eat the
healthiest foods we can. Look, there's some fruits and vegetables that are healthier
than others: berries are better than bananas, kale is better than cucumbers. It’s not
just….i guess as long as you are eating plants you're okay. There's obviously a lot of
plant based junk food. But even in the whole plant, they're better foods, there's less
good food and we just strive to get the most nutrition we can.
Ari: I think that’s a very good approach. One of the questions I have then about that is,
there are some nutrients, micronutrients that are difficult or impossible to get from a
plant based diet. I'm thinking of vitamin b12, vitamin d, iron so what are your ways of
dealing with that?
Dr. Greger: There's only two.
Ari: Well, actually, iron I guess you can get from leafy greens, right?
Dr. Greger: In fact, people they find that they get a lot more iron but it’s non-heme iron but non-
heme iron is preferable because your body can regulate its absorption. So, whereas
heme iron, the blood based iron found in animal products, can actually kind of slip
through the gut wall, even if you have too much iron and some men have what's called
hemochromatosis. It’s an iron overload disease so for them, in particular, heme iron is,
you know… Our body, if you’re eating plant iron can say, well, nope, we’re fine on iron
but unfortunately heme iron just kind of slips right through and iron is kind of double
[16:03] as a pro-oxygen capacity. So, basically we want to have as low as iron storage
without hurting our blood count, without becoming anemic. That’s probably actually
the ideal state in terms of iron status because iron is associated with diabetes and sorts
of cancers, and all sorts of things. But people eating plant based diets, vegetarians, do
not have higher rates of iron deficiency anemia than meat eaters; and of course that’s
not saying much. But 1 in 20 menstruating women have iron deficiency anemia which is
very serious. So even though it’s not higher in vegans than it is in meat eaters, still, it’s
something that needs to be treated if it’s found. It’s a wide [16:56] of women of
childbearing age to include vitamin c rich foods with their meals like citrus and tropical
fruit and bell peppers and broccoli, that kind of thing, to boost absorption of the iron
that they do get in their diet. So, iron’s not an issue, it’s really only two things one can’t
get from plants. One is vitamin d which is made by animals such as ourselves when we
walk outside and get some midday sun at the right latitude. If, however, we’re stuck
inside all day or we live up in Canada or for a variety of reasons you need to get vitamin
6. d, and this is for everybody regardless of what they eat, you can get it from a diet
supplement center. And finally, b12; that’s not made by plants or animals either, it’s
made by little microbes that blanket the earth and we probably got all the b12 we
needed from drinking out of the mountain stream or well water but now we chlorinate
our water supply to kill off any bacteria. We don’t get a lot of b12 in our water anymore
but we don’t get a lot of cholera; that’s a good thing because of the way we live in our
sanitized world need to get b12 from some place. So people eating healthy diets
shouldn’t show a regular reliable source of b12 says because supplements or b12
fortified foods, probably the easiest way is one 5,000 microgram catalyst of vitamin b12
once a week can’t get too much. Costs about 5 bucks a year and you are set for vitamin
b12. In fact, the video from today, October 23rd
, I have just looked at I think 12,000
people, people eating meat, people not eating meat and just looking at their nutrient
intake and almost to that accession, those not eating meat had higher intakes of
nutrients across the board which is what you'd expect since that’s where nutrition
comes from, essentially. Out of the ground. And then there's just further costs from the
animals.
Ari: It’s interesting to look at animals at sort of a…obviously, I think most people can agree –
well, I would hope most people would agree, that avoiding processed food is a good
thing and you're looking at animals as sort of another level of processing, which I think is
kind of an interesting way to frame this stuff. But, that also brings up a really important
point which is how can people kind of maintain the diet you're talking about without
spending a lot of money? Because you're really talking about a lot of fresh foods and
sort of whole foods, are basically expensive, and you're not storing them necessarily,
so?
Dr. Greger: Actually, the healthiest foods are some of the cheapest foods. A can of beans, for
example, legumes, chick peas, lentils; these are some of the cheapest foods in the store.
Sweet potato; in terms of cost per nutrition, right? Kind of bang for your buck in terms
of nutrition, the healthiest foods like purple cabbage, these are the cheapest foods.
Recording ends [20:00]