Q&A: Dr. Greger Talks Protein for Muscle and Surgery, Daily Dozen, and More
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- čas přidán 25. 05. 2024
- This is the recording of Dr. Greger's live Q&A on November 29, 2023.
00:00 - Intro
01:25 - I want to build a lot of muscle. Is it still healthy to eat 1.5g protein per kg body weight if it's from WFPB sources?
5:04 - I'm WFPB. My cholesterol has gotten much better. I'm wondering about plant stanols?
9:18 - How to best prepare for surgery (WFPB)
10:57 - How to lower LDL cholesterol? Should I avoid nuts and seeds?
12:10 - I have read that high doses of niacin can be helpful with lowering Lp(a). What is your take?
14:12 - I am all in on the Daily Dozen, but can't eat that much food in one day. How can I modify?
15:00 - Your post about eggs on Instagram caused a stir. Any additional information for dissenters?
17:26 - Is the absorption of nutrients from hibiscus tea impacted by soy milk and/or bananas?
19:01 - Are frozen fruits safe to eat without defrosting?
19:37 - Should I be concerned about low HDL and potential coronary artery disease risk?
20:40 - How much powdered mustard should I add to frozen veggies?
22:50 - Are there any reliable data sources on how a vegan diet can help IBS-D?
24:02 - Can eating WFPB help make a difference with hydrocephalus (spina bifida) in adults?
24:54 - I'm WFPB, and was surprised I have benign uterine fibroids.
25:37 - If I follow the Daily Dozen, are their any nutrient deficiencies I should be concerned about?
28:46 - Announcements - Zábava
Dr. Greger is my favorite plant-based doctor. I love how much he loves health and is so generous. He’s also so funny. He’s by far been the most influential on my health choices over the last 10 years since I went WFPB. Thank you for all your marvelous work and dedication, Dr. Greger!
👍 Whole food plant based for the environment and health; vegan for the victims!
I'm happy to hear, that I don't need to buy those expensive protein powders anymore 😊💪
If you want to be “strong and muscular”like Dr Greger, you don’t need protein powder. Unfortunately you’ll need to buy protein powders if you want to grow muscles. If you go WFPB and get enough protein, you’ll eat too much carbs. That will lead to obesity.
@@Richard-eg6fw Obesity from carbs? Bullshit 😂 Then all vegans would be obese, including me. And I'm certainly not. Carbs and fat consumed together make you fat. Carbs don't.
@@Mogli-rb3udDon’t make veganism as a religion. Use your head. Are you strong and muscular? Do the calculations and see how much carbs you need to consume if you want optimal protein intake for muscle growth.
@@Richard-eg6fw A religion? I didn't say anything, that would suggest that. I do some strength training lately and so far I'm quite pleased with my gains.
@@Mogli-rb3ud I tried to move to WFPB. When I ran the calculations, I will be in significant calorie surplus if I get optimal protein for muscle growth. Check out works by Herman Pontzer, Don Layman, Stu Philips. When you piece together, you will see. Simon Hills agrees that you need protein powder for optimal muscle growth if you’re vegan.
Yes! Received your book, How Not to Age”, yesterday (December 5th). This is slow read for me because it’s so packed with information. I’m very excited because I know this will give me more tools to continue with increased health. I’m 64 years old and been vegan for 16 months it’s been a wonderful transformation for me. Thank you so much for all your support. I appreciate so much what you are doing for all of us in this world.
That's great congratulations but how has it been a wonderful transformation what benefits have you experienced so far?
@@oe9276 cholesterol dropped by half to the safe zone (first three months), A1C dropped from pre-diabetes to normal and occasional osteoarthritis pain in hands and feet disappeared. I had a good diet before -7 to 10 fruits and vegetables a day and organic meat. But apparently, for me that was not enough. Giving up dairy and eggs as well as meat seem to be the big change that I needed.
Sweet !! My LDL is 22 and I had friends tell me it’s way too low but I didn’t believe them ;). Thanks
Damn man you should start selling your blood haha
@@ryanhastings5367 I donate it for free to the Red Cross ;)
what is your diet? Are you low in sat fat? Do you get 0 cholesterol?
@@KrazyKrzysztof mostly organic plants. And grains, organic soy, very little animal products and I try to cook with water or veg broth and cut out oil.
Dr. G's the best! Can't wait for the new book (I'm going to listen to it on Audible)
Yes, portfolio diet series please!🙏
Thank you, Dr. Greger! 🌻
Thank you.
You’re the man!
He is indeed the man!
Cannot wait to get my book!!!❤❤🎉
I love this channel!
I preordered the book and am looking forward to receiving it!
My new book is on its way to me. Yay! So excited! Thank you Dr Gregor 🥰❤️
Thank you so much
The new book is so full of facts. Very good.
I preordered HNTA and cannot wait to dive in!! Thank you so very much for your generosity!! I love you and your many volunteers who bring the science to us. ❤❤❤
Hi doctor Greger, please do video on Blue Tea (Butterfly pea flower tea). It is thought to have very high blue antioxidants similar to blue berries. Also video on grounding/earthing body would be very interesting. Thanks.
Got to check it out Dr M I hope we get it here in England 😮 x
Always interesting, thanks so much! ❤
Love your work Micheal. Will be seeking out your new book in due course. My question: Can high Stearidonic acid (SDA) oil (eg. Echium or Ahiflower) substitute for algal oil EPA/DHA supplements. (Conversion of SDA to EPA is far more efficient from ALA).
Thanks! MJN
I read about colon cancer screenings in your books. Very insightful Which one do you personally prefer or plan to undergo? THANK YOU for your dedication to public health education!
Damn, I missed this!
Interesting stuff. I eat eggs all the time for protein, and according to my blood test in the last several years I have very very healthy levels of cholesterol.
Good for you. "Dr." Gregor is wrong about eggs, milk, meat, etc., He cherry picks studies to suit his agenda.
I know a dude who eats eggs daily and his ldl is like 50s amazing. However, I think his low carb diet is ruining his diabetes risk because he has some high blood sugar lvls.
Dr. Gregor , thank you for all you work, im a huge fan. Doctor , if you heard of Misophonia , aparently 20% of people could be affected in some way including myself and one of the most common triggers are clasping your month or lips . This is the second q&a video im watching today and its really difficult because youre constanty clasping your lips when you talk . Important info though i just wanted to tell you there are people out there with Misophonia ! Regards.
Good to know about frozen berries. I do not like their texture. I can only eat them frozen or blended.
Yes, please: more on the portfolio diet.
If anyone's interested in the hydrocephalus question, some evidence suggests the use of carbonic anhydrase inhibitors (Diamox) in the management of hydrocephalus symptoms in adults only but surprisingly, just how Dr Greger recommended recently in relation to Aging, wheat germ components spermine and spermidine have carbonic anhydrase activity too. This is just mechanistic speculation and obviously wheat germ needs to be put to the test but it'll be interesting for hydrocephalus patients to test it out.
Cardiologist told me Cholestoff Plus does not help with plaque- I suggest Cholestoff to many- would like your perspective please
For Protein, I always ask high users, "If you are eating 150 grams of Protein a day, why aren't you putting on at least 80 grams of muscle a day?"
Dear Michael Greger can you make an episodes about inulin and allulose?
I've tried low and high protein supplementation as a vegan, and I haven't seen any salient difference in muscle growth. I think high protein diets are just white-coated broscience, in the end.
I’m curious…I understand it takes a while to put on muscle…did you eat high vs low protein long enough to assess true outcomes? I am trying to gain muscle and all I hear is high protein …1 gram of protein per lb of body weight daily is recommended. Thank you
@@neicycombs3533 1/g/lb is broscience. You definitely don't need that much.
What exactly was your low protein vs high protein consumption? Were you training during both phases of intake? What training did you do exactly?
I love Dr. Greger but I don’t buy his position on protein and muscle building anymore. I lifted in good faith for 2 years with absolutely minimal progress following a pretty strict WFPB diet with about 60-90 grams of protein a day. I then started adding in a daily vegan protein shake (with no added crap like sugar etc, just pure rice & pea protein) and focusing more on stuff like tofu and seitan and immediately noticed myself finally actually making muscle gains. I don’t really know what to make of it besides thinking that Greger is really overlooking something here.
@@MB10097 Ah well that’s fair enough. I am now almost 30. My goal is to first bulk up and build a good amount of muscle & strength (Roughly to the point where I can do multiple sets deadlifting twice my weight, I’m now at about 1,5x bodyweight), and then maintain this as well as I can for as long as possible and start to focus increasingly on mobility exercises.
I don’t really want to keep my protein uptake this high my whole life as I understand the effects on IGF-1 and the load on the kidneys it has. But as muscle mass tends to decrease as we get older I figure it is good to build a solid foundation first. I’d like to increase my odds of being 90 and maintaining a little herb garden and being self-sufficient still…
you just dont have the same goal. like he say performance and longevity are counterbalancing each other. if you push to much on perf you lower longevity.
also not all amino acid are equal. for muscle growth, leucine is more important no need to increase all of them
source : Stuart Phillips, PhD czcams.com/video/r8DSpOd0NZc/video.htmlsi=RWV5ij2ziF7IH2U6&t=2296
In my experience I tend to lost appetite with about 100 g of protein daily. I tried about 120 g daily, for 95 kg of bodyweight, max, not all days for what I say, and I have gains and quite strength. But I can't eat more protein, with or without protein isolate. Maybe it is something personal the protein needs.
It seems to me that he is just pointing out what the data says. He specifically said the data shows a trend towards slightly more muscle for middle age and younger folks but didn’t make the statistical difference threshold.
Exact same experience here. I switched from wfpb to more protien & tremendously improved strength & increased muscle mass. I am female & 42. Increased protein is needed to build muscles in my experience.
Dear Michael Greger can you make video about even and odd saturated fats? Is there any difference betweem them?
I am 64. Been vegan five years. My family is concerned about my protein intake. Do I need to adjust or change anything?
Can we powderize nuts and seeds and still keep their nutrients ?
❤😂 love him 😂❤
I had a deep wound that wasn't healing well until I added beans times a day and then I healed at warp speed.
@@wellthi and your point? Do you actually think we could design a study with volunteers who are willing to slice themselves open and then put them in 2 groups...bean eaters and nonbean eaters...and see who heals faster...well it couldn't be the best study of course...impossible to have a double blinded randomized study where no one knew who ate the beans. Dude you Crack me up. Of COURSE my comment was not scientific..it was a recounting of personal experience. The fact that you recognized it wasn't scientific means you can pass common sense 101. Now you can move up to critical thinking 101..and see how you do. Lol.
Oh...one more thing...about your reading comprehension difficulty...there was no fear regarding beans expressed...at least not in my comment...maybe you got confused.
@@betzib8021 yep sorry am dyslexic
@@wellthi ok..well I just wanted to share one personal story about my experience with beans as a source of protein. Usually I live on grains, potatoes, and fruit...very low protein. After I ate beans for more protein to heal my wound I went back to the low bean consumption....I like beans just fine but I just prefer those other foods. I just thought it was interesting that beans seemed to help at that time for healing. But you are correct...it is just a story...it's not science. You are welcome to make your comments. I'm sorry if I was rude to you.
@@betzib8021 if your immun sys work better with it perhaps you should find a way to like it
Thank you Dr. Greger for your anwsers, could you please give me a DOI-Number for the metaanalysis you mentioned at 3:15? 😊
pubmed.ncbi.nlm.nih.gov/28698222/
@@NutritionFactsOrg Thank you very much! 😊
So, I appreciate your work a lot and have been a die-hard fan for YEARS. basically since you started your website...Your video's on, avocado's, hibiscus, rooibos, nuts for brown fat... they're too many that are so amazing. They've changed my life forever!
But, 0,8 grams of protein won't cut it for an active person. Even an elderly person should get atleast up to 1.2 grams of protein per kilogram. Keep in mind, muscles and fat protect the bones in the body, so maintainence, which the 0.8 grams suggests won't cut it for most people.
I also feel like you're going into the danger zone since the last couple of month's, especially with the banana study...and don't even get me started on the peanut-butter video from last year. Maybe you've been relying too much on the studies instead of the knowledge you already have, but I feel like you're straying too far from your original product which was already amazing... I'm probably going to get a ton of back-lash for this but it's how I truly feel. You changed my life for the better since, 2014 when I was only 21 years old, and very sick. Especially since your video's gave an easy remedy which was - plants = nutrition and replaces medicine, since you can't patent it or give it a better package then it already has.
The human body can be optimised but the moment you start dissecting too far you're going to lose sight of what makes it usefull.
I'm trying to get your recommendation for a vegan vitamin manufacturer that has appropriate 3rd party certification for contents. Can't find any that do. Could you please recommend one? Which B12 brand do you recommend?
NOW brand B12 is vegan and made in GMP certified facility.
Nature’s bounty brand is good also.
I have been using the compliment vitamins. I really enjoy them I can swallow them and I can feel a difference already and it's only been! I hope this helps
Solgar has a good reputation.
@@sungheelee9358 thanks for the comments, everyone, but I am looking for vitamins with the USP or NSF certifications that confirm that the products contain what they claim to,, as Dr. Gregor recommends, but I cannot find any that have these. I wish he would reveal the secret of which vitamins have these certifications for the supplements he recommends. They seem impossible to find
Hello, Dr. Gregor, I'm 43, 5 ft 7, 185 lbs. On a plant-based diet. What is the maximum amount of protein I would need per day to build healthy lean muscle mass?
If you are going in for surgery, don't plan on eating the hospital food.
Just had all of my teeth out due chronic periodontitis.Apart from the most excellent daily dozen what else can I use to boost my healing.I‘m 53 and yo Rock!!!⚡️
Turmeric mouth rinse
👏👏👏
Is cranberry powder organic. Ok and does it provide all the benefits of cranberries?
Search for "honest ads organic".
its more expansive since its processed and fresher = more antioxydant
but better than nothin or than candies
@@wellthi Not necessarily, the nutrients in frozen foods can be lower or higher than supposedly "fresh" foods. I like to say that "frozen is fresher than fresh".
czcams.com/video/43FoU_U5jhE/video.html
Yep or frozen like chi said
Blend Dr G and Dt Attia theories and you have a plan. I call it weekend carnivore. Eat plant mostly for 5 days. Eat more protein on weekend. Each day go 100/50. 100 GM protein and 50gm fiber. That way u won’t be a frail geek at 55-85 and you reduce risk of cancer death. You can’t have it all. You have to individualize your goal for you. We all dying. The question is the body you want along the way.
I'm
I'm not convinced about the small amount of protein for people who try to build muscle. Does plant based protein have negative impact on longevity as well?
Definitely not as bioavailable as animal protein.
Retinol ? Is safe but the Retinoid acid is not ? Am i correct ?
No. But prob best to see his retinoids videos for details
@@TillyFloss ironically I did after I posted that. The acid one which is prescription was the one killing people not the regular Retinol. Thanks.
How many dates are to many? I seem to gravitate to them often
If you're still dating after three or four months and haven't yet established a more committed relationship, it's probably time to move on.
I think too many would probably just go right through a person. 😉
More vegetables
What is the best way to prevent breast cancer?
Eat a WFPB diet. Keep your weight within normal range. Get regular exercise. Get enough iodine in your diet. Avoid alcohol.
@@sorrywrongplanet8873 All this, and additionally, add mushrooms to your diet.
Avoid dairy and meat
And eggs
he have vids about it czcams.com/play/PL5TLzNi5fYd_HvvE5hG1H5tEs5jPiVjgJ.html&si=Or9l5NYPETThbIUe
Why would I have gout I've been vegan now for 10 years? Went for a second opinion...
The rheumatology Doctor told me that my GP diagnosed me wrong. I don't have gout! 🙂
Are you consuming alcohol or sugars?
Proud of you for being vegan for 10 years! What an amazing experience. I have been WFPB for 7 years, myself. How long have you been experiencing gout symptoms?
There are several gout videos on the nutritionfacts archive. They say alcohol and meat have purines which cause the uric acid.
If you don't drink alcohol in addition to no meat, consider your liver health. The liver may be overburdened with toxins and excess adrenaline from chronic stress or adrenaline sports. When the liver is in overload the blood can't get cleaned so well and the waste in that thick blood settles in the joints because they are places with naturally lower circulation.
If I were you, I would pick cranberries in this season (cherries when their season hits because they are in the videos), kiwis, asparagus in spring, leafy greens every day, Burdock root (gobo in the Asian store) for a snack that heals the liver. Good luck and feel free to ignore me as I am no doctor and there are no studies to back up my suggestions. Toxicology is well covered in PeterRogersMD here in CZcams.
@@michaelajaltouni3177 yes sugar no alcohol for 29 years
@@BowenUSA no alcohol for 29years vegan for 10 years.
Sorry to keep raising this point, but you haven't answered it yet: what about the FACT that as you get OLDER, you absorb LESS protein? Don't you therefore, need MORE?
He answered that with the first person. The older you get you need less
@@druodil3428 But the evidence shows - across all people, that age adversely ABSORPTION of nutrients.
So it doesn't make since sense that you less
If you’re on a Whole Food Plant Based way of eating - And -
Not losing blood 🩸…
There’s no worries about protein intake.
Greens 🥬 and oatmeal 🥣 are great sources for protein equilibriums/homeostasis.
Even if an older person needs more it won't be that much more. 0.9 - 1.0 g per kg lean body weight.
@@Somniator7 The EXPERTS like Dr Don Layman and others. Even basic physiology tells you that. LOL!
He's wacked but I love him!
What can you substitute for beans in your daily dozen for people who have G6PD deficiency (can’t eat legumes and soy products)?
Can you eat peas, chickpeas or lentils?
I would probably go for sweet potato and nuts and seeds.
@@MindVersusMisery no they are also legumes.
@@jeromespearman314 Then I would go for seitan, whole grains, nuts and seeds
G6PD deficiency is not a disease (except for the very small minority of patients who have CNSHA): it is a widespread genetic trait that can protect heterozygotes from dying of malaria.
you just need to avoid : Fava beans, Naphthalene and Aniline dyes (PMCID: PMC5338146)
legumes should be ok for you there is no data saying otherwise.
also grains, nuts, seeds, greens and mushroom are a good prot source.
(No red blood cell damage and no hemolysis in G6PD-deficient subjects after ingestion of low vicine/convicine Vicia faba seeds. Blood. 2018;131(14):1621-1625..)ods :
Surprised to hear a a correlation (r) of 0.49 described as ‘weak’. Not so in my fields. What peer-reviewed papers in medicine or nutrition recommend that description of a 0.49 correlation?
Correlation coefficients whose magnitude are between 0.9 and 1.0 indicate variables which can be considered very highly correlated. Correlation coefficients whose magnitude are between 0.7 and 0.9 indicate variables which can be considered highly correlated. Correlation coefficients whose magnitude are between 0.5 and 0.7 indicate variables which can be considered moderately correlated. Correlation coefficients whose magnitude are between 0.3 and 0.5 indicate variables which have a low correlation. Correlation coefficients whose magnitude are less than 0.3 have little if any (linear) correlation.
Where is the latest meta-analysis that shows no benefit of increased protein for older people?
Could you have a LDL that is too low or is the lower the ldl the better ?
No! People with a LDLC as low as 50 have been shown to be completely healthy.
Lower the better for most everyone. They now have PCSK9 inhibitor drugs in addition to statins to get LDL down.
@Somniator7 In this context, a lower than average risk for CVD.
@@Somniator7 NF has two videos on the subject:
"Can Cholesterol Get Too Low?" and "Are PCSK9 Inhibitors for LDL Cholesterol Safe and Effective?"
he have a vid about it
My sister had a gastric bypass. She insists she has to eat a lot of animal protein because of her surgery. She also has diabetes. She insists she can’t eat potatoes or rice because it blows up her glucose. I just can’t convince her to become a vegan. Is there any merit to her arguments?
no
buy her "mastering diabetes"
or buy her Dr. Neal Barnard's Program for Reversing Diabetes
soy milk or any milk curdles in Hibiscus... it's too acidic
Went vegan wfpb and nicotine free in 2016. My hair became thinner, my teeth/gums detoriated and had muscle loss. I used to eat at least 70 grams of protein (lifting weights), taking 1000 mcg of vit c pills and eating fruit&veggies rich in vit. c (was smoking). Since I went vegan and quit smoking I thought I could drop the 1000 mcg vit. c tabs and just eat vit. c richt fruits and veggies and get my protein from beans tofu etc. Did the counting years later. Beans, meat substitutes, tofu etc. ain't doing the job for me. My body needs the extra (vegan) protein (shakes) and the high doses of vit.c. My teeth and gums detoriated (restored since a couple of years). I am still (wfpb) vegan, purely for animal wellfare, that has always been the reason. But I am def. taking my high dose of vit. c again and veg. protein(powder) for my health.
적어도 걸어라
So, eggs not good for you 15:20. where mentioning Harvard study finding that egg protein is bad for you, etc.... Well, I do not know what to think any more... As according to harvard study I have seen (published Oct 2018): (Quote) "The researchers found that the study subjects who routinely ate eggs had a lower risk of death from stroke and heart disease compared with those who did not eat eggs. Specifically, those who ate an average of one egg per day had a 28% lower risk of death from stroke and an 18% lower risk of death from heart disease"... So it all boils down to who you ask, but it is surprising to me that both (who like eggs, or hate eggs) are pointing to the SAME Harvard study.... (or studies? Maybe they issue multiple studies on same day to support ANY approach? So if you think eggs are beneficial- there is a study for that, and if not- there is also a study for that...)
how can vegans vegetarians get enough vitamin b12
how am I supposed to eat this little protein? I'd need to literally get on an anorexic diet regimen to eat the reccomended amount of protein, even as a vegan eating nothing but veggies....
Beans (esp. soy beans) nuts and seeds (esp. Oats” are quite high in protein, broccoli,kale and salads are lower just get the right proportion. If you eat your minimum recommended amount of calories from whole plant foods then you always have enough but still a rather low (min. Recommended) amount of protein.
@@contact2001 I asked the literal opposite question, dr Gregger suggests eating less protein, 0.8g per pound of bodyweight....which if you eat any type of diet for as little as 1900 kilocalories per day, you are gonna get more protein than he reccomends.... I'd have to eat freaking skittles and jellybeans to lower my protein intake like he juggests, dr Gregger suggest whole unprocessed food... but all whole unprocessed food as proteins....
Can’t we overwhelm the bananas negative affects with respect to antioxidants by overwhelming them with massive antioxidants, such as those contained in ground cinnamon, cardamom cloves…?
And putting just regular old mustard on warm cooked cruciferous greens tastes great and it seem that would supply enough of that missing enzyme?
Is he high?
Your muscles don't need protein, they need GLYCOGEN! From CARBS
Big muscles are built by lifting BIG WEIGHTS. You eat how ever much whole plant foods you need to fuel your workouts involving heavy weights. You'll probably find yourself just naturally craving more food the more you work out and that's fine. But eat FOOD for that energy, not protein
lol, with the set design and all.... you look like a bobbing floating head
Y’all are taking anti aging advice from this guy?😂😂😂
Can you PLEASE PLEASE stop doing that weird vocal fry thing with your voice? No one talks like this. It is SO over affected and unnecessary. We aren't listening to the news. Just use your regular voice. You have great information but I have to get past this chronically sing song fry voice and there is only so much I can listen to before I have to turn it off.
I enjoy how he speaks. He's entertaining and informative. 🕊️💕🌱
its called enthusiasm and positivity, must be new and unsettling to you
I love his way of speaking, it keeps me engaged
Is it too much to invite you to @U r now and @Plant Based EZ fb groups? 😊