Dr. Michael Greger: "How Not To Diet" | Evidence Based Weight Loss

[@mjk9388]

Summary: Apple before every meal. Effect: 300 less calories consumed. Low/No Sodium Vegetable Soup once per day. Effect: 400 less calories consumed per day. 2 cups of of water before the meal. Effect: 100 calories less consumed. 44% faster weight loss. 1-2 teaspoons of Apple Cider Vinegar added to each meal. Effect: AMPK boost which, over 3 months could deliver ~11-13cm reduction in fat area (waist size?). ½ teaspoon of garlic powder per day. Effect: 6 pounds of body fat loss over the next 15 weeks. ¼ teaspoon of Black Cumin per day. Effect: Reduces cholesterol, triglycerides, blood pressure and blood sugar. Can potentially drop cholesterol levels as much as a statin drug. ½ teaspoon of Regular Cumin during lunch and dinner. Effect: Appetite suppressant. Loss of 4lbs over the next 3 months and an extra inch off of waist size. Cayenne Pepper - 2.56mg per meal - Effect: Accelerates fat burning. ¼ teaspoon of Ginger Powder per day. Effect: Reduced body weight ½ cup of spinach twice per day before every meal. Produces enzymes that slow fat absorption. Dials down appetite as well. Creates good microflora for gut reducing reward center cravings for high caloric foods. Over 3 months reduces cravings for sweets and chocolate. 11 pounds of weight loss over 12 weeks. Reduce/Eliminate Meat and replace with legumes. Reduces odds of becoming overweight by about half. Animal protein causes as much insulin release as pure sugar (insulin tells the body to store fat). Meat consumption appears to increase the risk of diabetes while plant consumption tends to have a protective effect against diabetes. Practice progress over perfection. Even an intermittent whole foods plant-based diet may beneficially modulate blood insulin, lipids and amino acids. Whole plant-based foods “walls of your calories” from being absorbed into the body, however, refined plant-based foods lose this ability due to the lack of fiber. The most successful weight loss published in peer reviewed journals was a whole foods plant based diet. The plant-based group not only felt better mentally and physically, but were able to come off most of their medications. The plant-based group liked the diet so much they stayed on it. The key difference in the whole foods plant-based diets is that you’re encouraged to eat until you are full. People on the whole foods plant-based diet end up consuming 50% less calories while reporting to remain full. Those consuming a whole foods plant-based diet have on average a 10% higher-resting metabolic rate (burning more calories in their sleep or idle) People living low carbohydrate lives tend to suffer from greater mortality dying faster. Going from no meat to once a week meat or more has been shown to double or triple their odds of diabetes, strokes and heart attacks and a 3.6yr drop in life expectancy. Plant-based diets have been shown to reverse heart disease and improve overall arterial function.

[@msspendlesssavemore]

Mj K thank you.

[@007specops]

Awesome- thank you

[@l.n.1299]

THANKS!!!! ;-) Yes, I am shouting. Much Appreciated!!!!

[@downbntout]

TEAspoons of vinegar, not tablespoons. Ty for summarizing

[@mjk9388]

@@downbntout Thanks, but I hear Tablespoons at 23:49? Let me know where you get the teaspoons from and I'll change the summary. Thanks again!

[@Vanessa-bk4nv]

Watched this presentation, and now reading How Not To Diet, and it really opened my eyes. I've been a vegan for 6 years, have struggled on and off with my weight, especially now there are so many delicious vegan junk food options! After getting back to eating strictly whole plant foods following Dr G's tips, I've been losing weight like crazy and feeling great! Thanks Dr. G!!!

[@miguelguzman8931]

same!

[@citadelofwinds1564]

I went vegan over a year ago. I lost over 40 kg (80 lb) with little effort. It was also the ONLY diet I had been able to stick with so long without getting progressive more ill. It's not enough to cut down calories while eating the usual Western diet - what really worked was a two-pronged approach: (1) eliminate animal foods and (2) eliminate processed and refined foods. I eat plenty of whole plant foods, with a small allowance of commercial sauces and other condiments. The sum result has been effortless weight loss without feeling hungry and without feeling sick. The WFPB diet fixed my high blood pressure, my diabetes, my fluid retention, my sleep issues, my digestive issues and more. My health is better than it's been for over a decade. And I continue to lose weight as I work towards my target. Pioneers like Dr Michael Greger, Dr John McDougall and others are heroes, because they work against all the vested interests of big medicine and big business, and still they battle on, informing and educating people about the most effective and safest ways to lose weight and regain health.

[@alxdava2004]

No worries mate! Soon you'll be so ill that you'll need to change this stupid way of life.

[@martykerns3802]

You are an inspiration! I’ve been WFPB for 5 years and sometimes it’s very lonely. I love hearing stories like yours!

[@sharoncollins7722]

Love this!

[@GiusyAloe]

Gracias por compartir ❤

[@magicalsimmy]

6:40 is when Gregor actually comes onto the stage.

[@AthenianStranger]

You’re a saint.

[@joshwhite9280]

Thanks

[@halacollege5031]

Your awesome 👍🏻

[@mirnaperez2155]

Thank you 😊

[@healthie_wife_hapee_life]

Thank you!!!❤

[@Scor-ah]

Dr Greger is my favorite guy, he has made so many lives better. He continues to work hard for all of us to get the latest research about food, health and the planet...

[@valnaples]

Following him since like 2007 or 2008??? OMG...I am plant-strong since 2010....am 62 and feel like I am 32! It....WORKS!

[@Laura-ch7fl]

Susan Scorah I have never heard of him until two nights ago. I have been so confused about what is healthy and what is not but what he is saying rings absolutely true! I’m a fan!

[@Scor-ah]

@@Laura-ch7fl he has all the answers...My husband and I thought we ate a pretty healthy diet till I read his book HOW NOT TO DIE....after being on a plant based diet for a year we have zero health problems and no pain at 63 and 71..pretty awesome

[@MindVersusMisery]

@@Laura-ch7fl I think the main reasons for most people as to why they are so confused about nutrition are: 1) Industry funded studies that are skewed 2) Media hyping studies about the (false) benefits of meats, eggs, dairy, butter, junk food, sugar etc If you take these two factors out of the equation there are consistant conclusions to make about diet: Eat less animal foods, eat more plant foods. Increase fiber (go for unprocessed plant foods and avoid white flour and sugar). Decrease or eliminate animal protein, saturated fats and cholesterol. Increase fruits and veggies. Summary: Eat whole grains, legumes, fruits, veggies, nuts and seeds and take a B12 supplement. Take a vitamin D supplement if you live in a region devoid of sun. There are some peripheral cases where a few people claim to be better off with low or no plant-foods, but these cases are rare and (seemingly) always claimed by people with autoimmune and digestive issues. In these cases cutting out fiber and plant foods is just masking the underlying problem, and is probable to be detrimental to health and life expectancy longterm.

[@lisanickelson788]

@@Laura-ch7fl Welcome to the world of Dr. Greger. He is AWESOME!!!

[@LexiePersonForever]

i used to severely struggle with binge eating. especially with desserts, i could smash an entire sheet of cookies in 24 hours on top of the other foods i was eating. and i'd do this regularly, every few weeks or so. at some point i decided to actually start trying to eat the daily dozen, and over the course of a year i tackled each category (12 months for 12 categories). it wasn't until i got to the beans portion which i saved for last and i was eating all of my daily dozen that i was just so full i COULDN'T eat dessert. not even a serving, because i was so full. totally knocked out my cravings. and that sounds good, but it was also distressing because i used food, especially processed sugar foods, as an emotional crutch. i wasn't prepared for the mental effect not craving or consuming them would have on me. but since then, i'm down 70lbs and i went from never running ever in my life to in less than a year being able to run 6miles straight in an hour. my life is really changed.

[@whatever-lt6cn]

Amen

[@stephentrueman4843]

congrats Lexie

[@ladyday438]

Thank you Dr. Greger for all that you do for the betterment of our lives.

[@dizziemisslizzie4040]

I love all of these doctors who actually give a hoot about people! ❤️

[@Joseph1NJ]

They're becoming fewer and fewer everyday as the older generations retire.

[@javierorozco201]

Yes they say they then boom they try to sell you their vitamins and what not.

[@Atheria444]

Regarding the whole exercise vs. diet thing, numerous personal trainers (and some smart MDs) have said that your body is 80% diet and only 20% exercise. On a personal note, I find that to be accurate.

[@sash0047]

Thats bullshit mate Our bodies are 60 % water not diet exercise shit

[@amineaboutalib]

@@sash0047 I know right'' smh

[@downbntout]

Same! What I eat can destroy workouts

[@rehabnow]

I think you all mean weight loss is 80% diet and 20% exercise. Meaning weight loss is mostly done in the kitchen.

[@dizziemisslizzie4040]

Our bodies have moving parts. We aren't supposed to be sedentary.

[@MsMoonpriestess]

Excellent presentation as always by Dr. Gregor. He's my hero

[@PBNSG]

Ours too!

[@leegoldsmith9762]

I’ve been following a plant based wholefood diet and exercise, flexibility. Teaching this and living it for over 40 years. My sweet wife doesn’t buy into it and I’m watching her health decline. She’s on a statin, just had pulips snipped off during her colonoscopy. She has been going through menopause for 10 yrs and is really struggling trying to do it her way. Please tell her not to ignore the science ! Just because her family has longevity but not quality of life. I want her to get on the program. Sleepless but healthy in San Diego. Spoke with dr.Greger when he did his speaking engagement here in San Diego. He told me to email him but I’ve never got a response. I’ve been helping people through diet and exercise for over 40 yrs and and gave some great connections. I use to train Tony robins plus many other successful people. Let’s talk. Get through to my wife as I’ve been on my own island for years. My kids are smart and I’ve made an impact but when your 20 nothing’s going to stop you! I’ve watched my own family , 6 friends this year have heart attacks including my 65 yr old brother. Let’s help more people see the light

[@ginac7235]

Lee Goldsmith I’m sad to hear about your wife. I can relate. I’m the lone WFPB vegan in my family. They’ll eat what I make for them, but then turn their backs on the animals, their health, and planet. I wish I knew about WFPB eating growing up so I could have a vegan pregnancy and not initiate my family on the SAD. I hope your wife comes around soon

[@michaelhabibi4175]

What a legend! 🙌🏼🙌🏼🙌🏼

[@janicerigsbee4129]

Mine too!

[@cumbi-mongo]

Untiiiil.... put it to the test! Dr. Greger and his team are curating the scientific publications like a monster! Thanks doctor 🙏 God bless you and your team...

[@artwillvideos]

Haha! I made a bean salad...soaked beans overnight, chopped all my veggies, then just threw in the beans and started mixing. Then, I was like, “wait...I didn’t cook the beans!😱”. Lmao! So, I spent the next 40 mins or so de-beaning my bean salad so I could cook the beans. 😂🤷🏽‍♂️

[@melyndaduh3501]

A+ for effort! I'm cooking more than ever. Easy vegan greaseless cooking. Using stove, crockpot, steamer, instapot, grill, no heat, whatever. Sometimes I win, sometimes I lose. 😆😂

[@E彡-u4y]

LMAOOO

[@smallfootprint2961]

You're more tenatious than I am. I'd have just cooked it all.

[@delwinwilken9562]

I also would have cooked all. But good enough

[@Scor-ah]

hahaha

[@PlantBasedPrimary]

This man is doing more for public health than the Surgeon General could dream of. The secret is not being beholden to financial interests. 💚🥦🌱💪

[@plantbasedwell-being3309]

I have hypothyroidism just started WFPB beginning of August, I was struggling with consistent weight loss. I bought Dr Greger’s book only two days ago How Not To Diet. I had everything at home except nutritional yeast. Nigella sativa, garlic, ginger, turmeric, green tea, apple cider vinegar, flax, fruits & veggies. I may not have been perfect in everything as it was too much food 😆 but I’ve lost 3lbs over 2 days. It will be interesting to see what my blood work will look like in a few weeks. Im an ex yo-yo dieting low carber thinking I could prevent diabetes 🤦🏽‍♀️ since the documentary’s I watched earlier this month (What the health/game changers). The following morning I cleared out my fridge. I realise how vital someone like Dr Greger is to providing factual information with no agenda other than good health. I was furious at the level of misinformation out there. Good luck to everyone. Love from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@Legitimate123]

Progress?

[@plantbasedwell-being3309]

@@Legitimate123 Blood work pleased my doctor blood pressure normal not diabetic anymore so off my medications for both. Cholesterol came down. Weight loss is consistent and gradual total loss of 13 lbs. This is definitely a lifestyle change but it’s sustainable. Good luck to you. 🙂

[@Legitimate123]

@@plantbasedwell-being3309 Well done Yasmin, amazing work :) Thank you.

[@plantbasedwell-being3309]

@@Legitimate123 you’re most welcome good luck in your health. x

[@theheftyherbivore3224]

my hypothyroidism went away on WFPB - I am crossing my fingers that you continue to feel the amazing benefits of a WFPB diet!

[@quojthejester]

6:40 Talk start 56:56 Q&A

[@maryannmckinney4592]

The nurse who asked the questions about doctors' ignorance over plant-based diets--this is so true and as a patient and the mother of a patient (13 year old daughter), the recommendations for diet are just mind blowing. My daughter's pediatrician (there are 2 that time share) are young mothers so how can they be this ignorant of the science! They are always pushing dairy even though I tell them my daughter, who is Chinese, is lactose intolerant. We have a huge uphill battle getting this knowledge out there. Thank you, Dr. Greger for spearheading the meta-analysis to educate this country-one.medical.school.at.a.time! Bless your heart!

[@simoneleone]

Great talk. Healthy Vegan for over 35 years here and I'm enjoying hearing more and more positive studies coming out about plant-based lifestyles. I will say that the only disappointment was at the end when asked about fasting. I've heard doctor after doctor, armed with studies about the pros of fasting - doctors who themselves do a form of time-restricted eating/intermittent fasting (Dr. Joel Kahn, for one) - so I was surprised to hear anything negative from Dr. Greger. I will take it with a grain of salt until I hear more good doctors say the same. But for me, it's been awesome.

[@abdolhamedsharef2924]

Best doctor ever

[@beanburrito8903]

Very well explained ❤ Cannot stop listening to this great doctor 💊

[@smokeyallanritter3211]

Besides having so much knowledge, Doctor G is Is such a brilliant, Polished Communicator and speaker. So articulate. And so entertaining! He Is my role model!

[@ivanak7149]

Absolutely love him to bits. I listen to him so much I feel like I know him in person :-D All his audio books are also read by him. Top points. He has convinced me one hundred percent with all the evidence he has dug up. He is amazing.

[@MOBxter69]

Thank you for sharing this awesome video! I’m transitioning back to a plant based lifestyle to reverse bodily disease. Hearing Dr. McGregor speak not only inspire me, he has given me the hope and motivation to take charge of my health once again. Asian Male Currently weighing at 304 lbs with a BMI of 43.

[@egg90125]

I clicked "like" as soon as I saw Dr. Greger's name.

[@taladiv3415]

1:25:45, nice and frank explanation. No BS!

[@Vixxy1000]

Thank you 🙏 Dr. you are selfless, entertaining and intelligent.

[@stevenroberts5741]

Love Dr Gregor....he has a touch of thee Jeff Goldblum's about him :-)

[@davidcripps3011]

Def

[@valerietomsic8454]

GREGER....just gently saying...out of respect to him and all he does ... so many butcher his name...

[@theoccasionalvideo]

Really thankful for the tips with respect to ginger, garlic and black cumin.

[@beae.8635]

Q & A starts at 56:55

[@e.r.1222]

Meraviglioso medico, i suoi libri sono straordinari!!! grazie Dr. Greger!

[@joshmoore6165]

I’m done. I lost 100lbs on keto over the past year and a half, now this guy comes along, and contradicts everything I’ve learnt from studying tons of keto info. Ill just do things my way from now on.

[@rebeccamueller8790]

Weight loss shouldn't be confused with health

[@jeffmorgan5152]

...or you could shift from focusing on the scale to focusing on health. The weight takes care of itself.

[@gelbsucht947]

You won’t put on weight on this diet!

[@Bloxeh]

How are you feeling and how is your blood work? Is your keto diet a way of eating you could do for the rest of your life or is it restrictive? I personally love whole plant food, because my markers improved (c reactive protein (marker for inflammation) is so low now it is undetectable!). I can stuff my face (I often go for thirds) and it is delicious. My chronic autoimmune disease is gone and I'm healthy weight (I was obese before). Sounds too good to be true? Well it is true though. Read "how not to die" and make up your own mind. Eat to Live (Fuhrman) is also a great book. Nice documentaries: Forks over knifes What the health Cowspiracy The Game Changers Cheers!

[@joshmoore6165]

@@Bloxeh I will read that first book. Thanks

[@XeLYoutube]

1.75x speed if you want Greger to take a cofee ; saved you 45 minutes

[@gelbsucht947]

I’m so glad he doesn’t recommend ADF! I did for two months and absolutely hated it! I only did it because i kept reading how good it is for you.

[@FitnessYogawithSarah]

Why is his Book HOW NOT TO DIE a requirement to read and pass as part of Med School?

[@E彡-u4y]

because then the hospitals wouldn’t get people’s money

[@el-hp1lj]

he has a very unique way of talk

[@alxdava2004]

Yes, a retarded way. That's what veganism is doing

[@debbietampasheher3682]

Greger starts at 6:39

[@lindaleereyes6705]

I'M a 63 year old and I've got diabetes on a insulin pump also have stage3b kidney disease Rheumatoid Arthritis herishimotos disease fatty liver gi problems had a stroke in 2019 came back from the stroke I'm also obese I readwnot to die and the cook book I started the plant based whole grain diet 8 weeks ago my A1C is 7 down from 9.8 my GFR went from 43 to 57 I went from 243.8 to 210lbs I haven't had a Rheumatoid Arthritis flare ups my inflammation markers are within normal limits I'm halfway through how not to diet I also have its cookbook I jusg want to say thank you 😂❤❤ where can I get the Tetra jars of tomatoes and vegetables and tomato paste and beens Iv been using canned and rising them 3 times before nuking them

[@slowjamcdub]

Everyone in the USA needs to see this!!🌱

[@divalivingston1664]

Helpful information and especially good tip about slowing down in drinking a smoothie. I down them fast, glad I don't have to chew anything and my weight has not changed. Glad I'm here listening to this, I do want to be healthier and lose weight.

[@wilma-gv9ff]

Thanks. You saved my life ♡♡♡

[@julierowe102]

Awesome information!! Thank you Dr. Greger!! God bless you ❤️🙏👏

[@christianmarquez3143]

I haven't hear the video yet, but I REALLY like the channel name. :) I've been looking for something like that!

[@PBNSG]

Check us out at PBNSG.org!

[@janicerigsbee4129]

Doctor Greger the legend!

[@jameswright5417]

Thank you for the content it's so needed.

[@PBNSG]

Very welcome!

[@Njeri-Healthy-Meals-Recipes]

Wow! I just love this 👌🙌

[@suyap9239]

I wish I know this long long time ago… hated I drank so much dairy growing up

[@slydog7131]

As an RN, I worked on a cardiac floor which included educating patients about a healthier lifestyle. That included less meat, many more vegetables and whole foods. One or the cardiologists would tell his patients they could eat all the meat they wanted: bring on the bacon and sausage! He had clearly been caught up in the carnivore / paleo diet craze. I really couldn't contradict him, so with those patients I just had to emphasize low salt. Doctors can get caught up in fads and give bad advice just like anyone else.

[@lourdesfrance5924]

@slydog His name is dr. Esselstyn jr

[@danbuffington75]

Starts at 7:04

[@Brotatonator]

Anyone know what the active component in ginger was when Greger was talking in Q & A, I am generally abit confused about what was what when he swapped between ginger & garlic at 1hr 12m

[@PBNSG]

Bioactive Components. Ginger is abundant in active constituents, such as phenolic and terpene compounds!

[@kathymcgraw4495]

I love Dr Greger! He is a Super Human!

[@ankafiedler704]

Basically, I believe that a vegan diet is healthy. But I have a question: what about carnosin? It'sc contained only in meat and seems to be very important for us. Do vegans have to take an appropriate dietary supplement, or is there another way? I would be very happy about your information on this!

[@DC-pp8xf]

Yes there is another way. Vegetarians may benefit from supplementing with carnosine or its precursors, beta-alanine and histidine, which are the amino acids that make up carnosine. Beta-alanine and histidine can be found in some plant-based foods, such as beans, lentils, quinoa, pumpkin seeds, and sesame seeds. So if you are eating plenty of these plant-based food, you should be more than fine.

[@kblearnsspanish]

If you don’t like eating nori sheets by themselves, cut them up and toss in your rice for an Asian style rice bowl. Or toss it with your baked, shredded, heart of palm for “fish tacos.”

[@sharit7970]

1:23:20 osteo arthritis

[@TheHopeofIsraelWorldwide]

Great video thank you so much

[@lucasfroliveira]

Amazing! Can’t wait to read the book!

[@AAmoroso]

what kind of probiotic treatment does he mention at 1:00:00 ? thanks kindly

[@PBNSG]

Just make sure it is a plant based probiotic supplement!

[@AAmoroso]

@@PBNSG thank you!

[@slydog7131]

Exercise is actually important. I life weights every third day and keep trim and toned. Once, when I hurt my back at work, I had to stop going to the gym for about 6 months, and I definitely gained weight without any diet change. Same thing happened after I retired and wasn't as active. I had to adjust my caloric intake to control my weight. That is a common experience. So, activity is important for maintaining weight, though so is a WFPB diet.

[@moodyTea]

I love him! He's the best. Thank you Dr Greger

[@chunglee7531]

Great scientist, help me so much, thanks.

[@PBNSG]

He is full of knowledge! Thanks for watching!

[@mEatToLive]

Scientist?

[@chunglee7531]

@@mEatToLive yes, can you read scientific reports?

[@mEatToLive]

@@chunglee7531 yes, I read them often… Sorry, I’ll just say this now, I don’t agree very much with what Greger has to say. I agree with ‘whole food’ but not high fibre like he suggests. I did read the follow up to “Hawaii” survey he flashed up on the screen near the start (Waianae, diet program: long-term follow up), it wasn’t as promising as he made it sound. It rarely seems to be as promising as he says it is. My interest in his videos is because I have a couple family members dogmatically believing & following Greger’s advice, they’re each getting fatter & sicker & I don’t like watching them deteriorate. I only watch Greger so I can understand what’s going on inside their heads. In my opinion, Greger is a bit of a charlatan, his advice might still work for some though, as long as they eat only whole foods & completely avoid processed food… sorry again, I was feeling a little frustrated with Greger when I replied to your comment, I shouldn’t have directed my frustration at you. In saying all that, if you have any scientific papers that you would like to recommend, I might be interested, I like to read papers ‘for & against’ my own ideals, there’s always something to learn…

[@chunglee7531]

@@mEatToLive you can google “”Harvard plant base diet” and Professor William Li at Harvard

[@delwinwilken9562]

Such a help

[@PBNSG]

We are glad to help!

[@lifeisarollercoaster1443]

Fantastic presentation. I've been a fan for years, Dr Greger is a legend! I have a question about ground ginger powder .. here he recommends taking 0.25 tsp - but in his book 21 tweaks section, he recommends 1tsp daily. Which is it?

[@cheezheadz3928]

Just do something in between. Keep it simple and dont overthink this!

[@Goodbyeeveryonehere]

I would go to his website and look up ground ginger

[@marshahargreaves7249]

Thank you Dr. Greger!!!

[@savedbygrace1582]

I can't imagine the ethics involved in a doctor cracking a man's chest open knowing full well a plant based, whole foods diet will reverse his heart disease. It's sad that health care is down to wanting your money and not caring about your health or what they do to you to manage illnesses that are so easy to reverse.

[@PlayVintageGolf]

Most physicians don't know that a plant based diet could reverse these diseases. I think it's more ignorance than it is evil... I know very few people who believe, much less know, plant-based diets can do that.

[@jgroth3906]

Most surgeons aren't nutrition experts and there's so much misinfo out there. I don't think we should be demonizing doctors.

[@2pinkgoats]

Spot on!

[@georgianawickenden563]

I was going to start adding fish and dairy and I use collagen no more . Plant base all the way

[@alxdava2004]

Wrong choice. Extremely wrong. In maximum 2 years you'll go back to the proper human diet which includes animal products

[@elsjemassyn8921]

👍Thumbs up for another great lecture !!

[@SD-oo8sf]

He's the best

[@McDylanNuggets]

I went from 145lb to 115lb after starting this diet. My BMI is 18.4; barely underweight. I did blood and urine tests and discovered I am in ketosis. Why is this? Should I be concerned?

[@lostcharge]

I'm going to guess you need more calories. Eat more nuts, avocados, beans- try to eat higher calorie dense foods.

[@CynthiaLouwho]

Ah! Thank you!

[@allanpennington]

I was invalided out of the army after 16 years service. I am now nearly 63 and am considering a WFPB diet however am concerned about protein intake and muscle waste. I was 134kg and 48% body fat three years ago now down to 108kg and 35% body fat. I have been as low as 102kg and 30% BF, but have gone up and down twice in that timeframe to around 116kg. At my fittest in the army at age 34 I was 95kg and less than 15% BF. I have lost weight with a combination of walking, reducing calorie intake and increasing plant based foods whilst still eating meat, dairy and eggs. I am really confused by the conflicting information available and whether as a senior I would get adequate protein from a plant based diet and what “adequate" really is. For example this study questions the ability of a vegan diet to provide sufficient protein for the elderly. Perspective: Vegan Diets for Older Adults? A Perspective On the Potential Impact On Muscle Mass and Strength. Jacintha Domić, corresponding author Pol Grootswagers, Luc J C van Loon, and Lisette C P G M de Groot This study proposes that a vegan diet increases the risk of an inadequate protein intake at an older age and that current strategies to improve the anabolic properties of plant-based foods are not feasible for many older adults. The authors state "this is the first article that provides an evidence-based perspective regarding the potential impact of a vegan diet on muscle mass and strength in older adults. The current perspective is highly relevant considering the envisaged shifts towards sustainable dietary guidelines." Study published on ScienceDirect by Oxford University Press on behalf of the American Society for Nutrition Any advice for me or comment on this study would be welcome.

[@kyliemilosh5235]

Good point!

[@jaelancaster5506]

I kept my high quality humane raised organic grass fed chicken eggs and wild caught pacific salmon, restricted all sugar and processed food, followed the daily dozen as much as possible ( about 90%)….allowed myself one small dessert each week, purged my house of all snacks, sweets, especially the ‘ 3 Cs’ ( cookies, crackers chips), leaned into beans and pulses ( yellow lentils are beautiful and full of protein) I educated myself on nutrition values of every food I ate( Dr. Li on You Tube Masterclass is an Einstein on every nutrition composition off every food known to man). In spite of keeping infrequent ( about 2- 3 times/ week)I have reaped all of the advantages Dr. McGregor talks about. Between Dr. McGregor and Dr. Li I have improved my bp, cholesterol, vit D, benign hear arrhythmia , iron and weight. I have maintained my healthy weight of 115…( 5’ Elder …74 Nonnie)

[@jaelancaster5506]

I really likes all that Dr. McGregor has to offer, however I don’t agree with very restrictive diets, I agree very much with WFPB no sugar, no processed, but I have kept healthy high quality wild caught salmon and humane raised organic pastured eggs and am very happy with improved health assessments on all counts

[@ashleytmandebvu6690]

Do you have a UK branch, please let me know. Thank you

[@PBNSG]

Hi Tee! At this time, no we do not but if it interests you or someone you know to create a small group there, please email [e-mail] or join our Sprout Club at PBNSG.org, and make sure to join us virtually for our events!

[@wgg6188]

Is the reference to Beaumont Hospital the one in Royal Oak, Michigan? So cool if it is... finally ppl are waking up in Michigan to healthy eating! Drs. in Michigan really need to be trained on this lifestyle medicine!!!!!!

[@PBNSG]

Yes it is Wendy!

[@OzalleTomsAuthor]

Yay I am from Detroit!

[@Strengtheningselffirst2]

OMG this is awesome. Thank you 🙏

[@mae9064]

Amazing presentation. Thank you 💕

[@sorrywrongplanet8873]

I followed his book advice religiously, used all the tricks suggested and gained 10 pounds in 6 months. 🤷‍♀️ I still follow most of his advice mind you because my blood pressure and cholesterol have normalized but I have to count calories and can’t eat everything on his daily dozen to lose weight. I leave out the nuts and 2 of the fruits and carefully make sure I’m not eating anything more than the recommended of the rest. And I’m so hungry! But it’s the only way I will lose weight. He’s kind of naive about how hard it is for some people to lose weight.

[@haylaebay]

Sorry if this is real but it sounds fake or you are doing something wrong. Choosing lower calorie daily dozen foods comes to about 1,200 calories so somethingg you're doing is not adding up

[@sorrywrongplanet8873]

@@haylaebay no it’s not. At 60 I have been dieting my whole life and my metabolism is really low now. He claims everything on the daily dozen is 1200 calls but I’ve been doing it for years and you can barely squeeze them all in if I really carefully plan with 1400 cals. Why would I lie about this? I’ve been following his advise for years. I lost 35 pounds counting calories AND doing everything else he says, but now I’m gaining again, sigh.

[@karinaramirez5331]

What about Irish sea moss for iodine and minerals?

[@georgianawickenden563]

Do u need a multi vitamin if eating plant base ??

[@martykerns3802]

I doubt it but everyone is different. I’ve been WFPB for 5 years and had an eye exam for prescription lenses last year. My optometrist was absolutely shocked that the health of my eyes was so spectacular.

[@DrSpooglemon]

You need to take B12. If you are eating a whole food diet you don't need to be supplementing anything else.

[@js-ny2ru]

What a great guy! Thx!

[@aclassmedicine3306]

Dried ginger vs fresh. Well documented in Ayurvedic nutrition for centuries.

[@margopadon5025]

We love you Dr Greger!! Do get your SLEEP, all the mommas who love you say!! You CAN work when you’re unconscious: YOU ARE RECHARGING SO YOU CAN STAY ALIVE A LONG, LONG time. We love you, we need you. Here’s some wonderful Yogi Bedtime tea. Take a sip…okay. Here’s a tuck in. Now. Good night. Sleep tight. Pleasant dreams. See you in the morning. I love you…. 😴

[@happycook6737]

Thank you for this video.

[@annlopinto2797]

Thank you

[@randybledsoe8202]

I love this guy so interesting

[@angelina7568]

Okay, I got that smoothies are still considered a whole food because you still get all the fiber you would get from eating the whole fruit. My question now is, why does Dr. Greger say that whole grain flour is NOT a whole food? With whole grain flour you also get all the fiber because every part of the grain, and hence all the fiber, is included in the flour. At least that is what I thought. Can someone explain, please?

[@laurenmelissaj]

It's been a while since I read the book so forgive me if I butcher it, but it's the difference in blending and milling and how much that affects the size of the fibre molecules that remain. He does discuss it in the book so it's worth a read.

[@Alma-si5rh]

That's a helpful explanation 👍

[@ginac7235]

I think flours hit your system faster (have a higher glycemic index) whereas the whole grain has a slower release through chewing. Having more intact fiber helps the body. I know Chef AJ credits chewing the whole forms for satiation and weight loss

[@jefdby]

Its also rancid unless you grind it yourself

[@ansn5108]

Any advice on the discipline of saying no to tasty carnivore foods when you don't have health or major weight issues 'yet' 😉?

[@mEatToLive]

Are you suggesting you actually want “health & major weight issues”?

[@jgroth3906]

I think the carnivore diet seems pretty gross. Sure I'll admit butter and bacon taste good, but most meats are bland at best without plants.

[@ansn5108]

@@mEatToLive see how i put the 'yet' in '...' and a wink emoji next to it?

[@seanseanny7983]

Can I ask a question please

[@PBNSG]

Sure! What is your question?

[@SenorJuan2023]

We need "put it to the test" swag, Dr. Greger!

[@tilasole3252]

Are all these wonder spices bought preground in the grocery store or you have to get fresh/dried and grind it and use it immediately?

[@john-rn3yj]

“Let food be thy medicine and medicine be thy food.” Hippocrates

[@elisenieuwe4649]

14:25 except that when I eat low fat I don't get satisfied and I actually keep eating more then when I do add some fat to my meal. It needs balance: whole carbs, enough protein (can come from the carbs) and some fat. When one of those three is almost not there, I won't get satisfied and keep eating endlessly, until I feel sick because of it. 17:00 Just having a full stomach does not result in me being not hungry. I can be full and my brain tells me I didn't eat enough energy. Often if I eat a lot of lower energy dense whole foods I tend to get in trouble around 15pm-16pm because of this. I get tired, sluggish and cold. I actually use oil and seeds/ peanuts to prevent this from happening; making sure I get a certain amount of calories before 15pm. If I see how many whole foods low fat vegans eat, I cringe. That does definitely not work for me. Either too little calories, unbalanced or way too big portions to fit my stomach.

[@cheezheadz3928]

Sounds like you may have an unhealthy relationship with food or your seriously overthinking this. Eating shouldnt be that difficult.

[@Goodbyeeveryonehere]

Complex carbs (potatoes with skin, sweet potatoes, brown rice, quinoa, etc) are responsible for satiety not fat. No complex carbs are limited in the whole food plant based diet. I never crave anything. Ever. Its lovely.

[@littlehousepineywoods5352]

Peanuts and seeds are whole foods. Also avacado. It sounds like you are listening to your body. If you need some fat, those are some great sources.

[@Crimetales123]

What about all the oxolates we'd be consuming which are supposed to be bad.

[@haylaebay]

That probably why the spinach didn't make it in the book

[@oyveyoyvey]

6:27

[@slettstrand]

You can get iodine from eating potato with peel, 1 potato with peel is 70 micrograms iodine, so 3 potatoes a day fills your need. You can cook it or fry it.🙃

[@travisanderson8458]

Or just fry the peels...

[@michelangelobuonarroti916]

Depending on where they are grown.

[@Barbara-ch3qf]

I just use 1 tbsp of dulces flakes a day

[@ejohnson4321]

GOOD INFORMATION, BUT... THE VARIATIONS OF PITCH IN HIS VOICE DRIVE PEOPLE NUTS. 🤣😂😂😂😂😂😂😂😂

[@AbirTarafdar]

He’s like a cross between Christopher Walker and the Brundle Fly. A ghastly creature.

[@jakobw135]

What if you want to gain weight through increased muscle mass if you're eating vegan - what is the best way to do that?

[@sharoncollins7722]

If no heart issues, avocado and nuts.

[@j-sm4554]

Look up some vegan Bodybuilders websites. U should get some tips there.

[@hmmm0o0]

So confused why those on keto diets and low carb drop weight - what are the long term impacts like ?

[@hilaryowen1160]

His speech in this video actually helped me understand this in a new way! :) The keto diet is high in fat and will suppress your appetite, so you are able to eat less. The drop in calories leads to weight loss-however-this kind of nutrition slows down fat loss and speeds up MUSCLE loss. As we know, muscle weighs more than fat, so results on the scale look impressive! This diet does allow for WEIGHTloss, but it causes long term health issues, mainly heart disease.

[@hilaryowen1160]

Oh yes, Dr. Gregor also said that it causes insulin resistance which leads to or worsens existing diabetes (and all the dangers that includes).

[@hmmm0o0]

Hilary Owen thank you very much

[@poolking25]

@@hilaryowen1160 Insulin is a driver for weight gain. Eating fats does not increase Insulin levels as much as carbs, which lead to weight loss. Lower insulin means lower insulin resistence, which is better for diabetes. Keto has been shown to help with diabetes, it definitely doesn't cause Insulin resistance

[@poolking25]

@@hmmm0o0 suggest you look at other videos, keto and intermittent fasting are great for dropping sugar levels and resolving insulin resistance

[@iwnunn7999]

Excellent

[@NotDanValentine]

Love Dr Gregor, but I'm not watching this if irrelevant ads are going to continue interrupting him every few minutes.

[@davidpastorello5110]

Yes great message but too many ads!

[@Bloxeh]

I streamed to my chromcast, because then I get no ads.

[@aeriegrove]

psst.. get adblock pro

[@verenas3536]

@@aeriegrove it is jut too hard to do

[@Goodbyeeveryonehere]

Well youll have to miss out then. Simple

[@faisalhayatkhan5447]

Great

[@yvonnecarter4118]

I’m was surprised when you mentioned you don’t know why more women get Lupis than men. It’s due to the fact that women use Aspartame ( sweetener) much more than men. Aspartame is very much a cause of Lupis.