I Tried Dr. Greger's Daily Dozen for 60 Days. Here's What Happened.
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- čas přidán 12. 11. 2022
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Recently, I tried completing Dr. Greger's Daily Dozen every day for 60 straight days to see how it would change my relationship to food. I wanted to fully hone-in on my plant-based nutrition. By following a plant-based diet, Dr. Greger's Daily Dozen would give me the road map to crushing my plant-based nutrition goals.
After 60 days, there are three key takeaways I've gotten from this challenge that I'd like to share with you!
In this video, I explain what Dr. Greger's Daily Dozen is, how it works, how I managed to complete the challenge, and what I learned from this plant-based challenge.
Get the Daily Dozen on the App Store or Google Play:
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What are your thoughts on the Daily Dozen? Let me know down in the comments!
If you're ready to crush your plant-based nutrition goals in the New Year, sign up for my Nutrition Coaching Wait-List so you'll be the first to know when I begin enrolling new clients!
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I’m going to give it a try! Would love to see you do a video on the 30+ plants challenge where you try to get in at least 30 different varieties of plants within a week.
Thanks so much! I'll let you know once I start enrolling again.
And that's a really cool idea! Will definitely take some planning lol but I'm going to add that to the list to film. Thanks for sharing your idea :)
I have used the Daily Dozen for five years. My compliance hasn't always been perfect, but the better I follow it the better my results have been. I have lost a lot of weight, lowered blood pressure, reversed my diabetes diagnosis, etc. It helps me with shopping and meal planning as well as healthy eating. I am also prone to overeating so it helps me both avoid things I shouldn't be eating at all and also get enough of the good things. I intend to use the daily dozen for the long term in my life.
Maybe you could do another video eating veggies for breakfast every day for a week or two. Do what Chef AJ does and incorporate at least two pounds of veggies each day.
@@tylermills5936 That's awesome that you've been able to stick with it for so long, AND that you're seeing results!
I think you make an important point with focusing on what we SHOULD be eating. On this experience I didn't restrict myself at all, I just made sure I was eating lots of nutritious food instead of just anything. That made a huge difference!
I have been doing the daily dozen for almost two years and rarely miss any of the items. I went from 215lbs to 165lbs and am absolutely ripped now. I eat way more servings of everything except for nuts and seeds and never hungry. For example, I eat between 7 and 9 pieces of fruit daily and about two cups of cooked beans and about 6 servings of whole grains. The beautiful thing about the Daily Dozen is as long as I don’t eat more than a quarter cup of nuts or 2 tablespoons of nut butter, I can eat as much over everything else without gaining weight. What freedom! I love it. I am 61 years old and never remember feeling so fluid and pain free in my life. I will never go back.
Thank you so much for sharing your experience! That's incredible. So glad you've found such health and vitality in your life!
Do yiu fine it boring. Do yo jazz it up?
@@kmm2442 Like anything it can get stale over time. The key is to find new recipes, try new food, and expand your food horizons!
@@kmm2442 Good question. Not at all. I have several cookbooks and tons of options. For example with beans. I have beans and corn tortillas with salsa and nutritional yeast; or beans and rice with marinara sauce, mushrooms and broccoli; or beans and quinoa with Indian spices; or I may make my version of a tofu McRib (these are a hit at parties even with non vegans).
that's amazing!
56 and a Cancer survivor. I credit the daily dozen with helping me keep my numbers in check and living my best life.
Just reading back through comments - how are you going? Just wanted to reach out and see how you are?
I guess I’m lazy.. can you list the daily dozen for me..I for follow him but have not seen that yet.. thanks
As a person who struggles with disordered eating, the daily dozen is great! The reason it’s great because it additive not subtractive.
Yes there's definitely so much to eat with lots of great options!
Completely agree! I hate even calling it a diet because the word brings to mind the idea if restricted and ultimately disordered eating. The daily dozen doesn't feel like that at all!
Exactly. Its not an elimination diet. After checking off the whole list I cant consume anything else
I struggled all my life with food issues until I cut out meat dairy and processed foods all together. It’s not worth the instant hit to be craving something all day never really getting satisfied just sick. I’m gluten free also. The only problem I have is w other people questioning my choices and saying WFPB nutrition is an eating disorder. They need to really look at how they eat and the results but my focus is on me not fixing others. We lead by example. I will educate and speak when asked but I don’t preach to those not really interested or clearly addicted to foods. The defenses are high. People ask me why I look so good. As dr Gregor does I exercise everyday too along w this WFPB vegan lifestyle. Btw I saw him in person. Got a photo with him. His skin is amazing and he is tall! Actually very handsome. I don’t think he comes across well on camera He just doesn’t draw attention to himself although he could.
There are ten foods in the daily dozen. I had nine for breakfast today with my smoothie. Easy peasy. Oats, cinnamon, cloves, goji berries, almonds, flax, blueberries, cranberries, apples, carrot, kale, beet, cabbage, lemon, mandarin oranges, red grapes, soy milk, water, ginger root, This tastes divine. It looks like a purple milkshake. I made 5 qts. and have a quart each morning. So my next four breakfasts, with nine of ten Greger foods and close to 30 grams of fiber, are sitting ready in the fridge.
As an Indian watching your grocery list, I went "yup that's 90% what an Indian person will buy weekly! " ( Our country has a huge population of generational vegetarian 😆 so it felt familiar)
That's great! Yes many cultures around the world already eat predominately plant-based and can serve as examples for this transition. Glad it resonated with you!
I think it’s the vegetable oils driving the high rates of heart disease and cancer in India. Indians need to go back to ghee.
Problem with a lot of Indian cooking is the fats and dairy, the oils, butter, milk and ghee, otherwise veg Indian food would already be Dr. Greger approved
India has one of the highest rates of type 2 diabetes? this makes no sense ....
Vegetarian is NOT vegan. A lot of Indian food would not be approved by Dr Gregor because of the amount of dairy and oil you lot use. Also the food quality of spices and other condiments coming out of India is extremely questionable.
Do note that Dr. Greger mentions that it may very well be possible that you can't tick off all of them on a single day, but that just being mindful of them and trying to get as many checks in as possible is already great. Still, I get it! For me it's mostly a list I keep in the back of my mind so I eat varied enough.
EDIT: Lol that's what your conclusion was. Lesson: watch the video and THEN comment! :D
Lol thanks for watching the whole video! Much appreciated, and glad we came to the same conclusion 😂
I struggle to hit them all even when I only eat wfpb. I don't know how people do it!
Find it pretty easy as long as I don't have a filling meal of something bad for me. Smoothie, my fave breakfast sandwich (which includes cabbage, I know I'm wierd), curry/stew/bean soup for lunch topped with greens, and then dinner of other veggies with greens.
Did it for 3 months. Lost 30 lbs without trying! Felt great!!
That's awesome, congrats on your success! What was the biggest challenge you faced during those 3 months?
thats wonderful, did you stop after 3 month? I was just wondering why if you did
I bet it is because other people pressure. I feel that from people I interact with. They make me the weird one when they’re the ones eating crap and causing unnecessary pain and death . Remember animal flesh and breast milk has the highest saturated fat which is the biggest cause of heart disease, strokes and cancer.
I’m a type one diabetic who slowly transitioned into a whole food plant based diet over about a year. I went vegan but definitely wasn’t healthy (impossible burgers and pb&j sandwiches are not good for you haha). I’ve never been healthy and had poor insulin sensitivity, taking around 100 units of insulin a day. I’m officially 2 weeks in to WFPB, having cut out all oil, added sugar, and sodium, following the Daily Dozen and Mastering Diabetes recommendations. I’ve never felt better in my life. The constant urge to graze for snacks has waned, I feel fuller and have more energy, but most importantly I’ve cut my insulin usage by more than half and my blood sugars stay in non diabetic range-I can eat fruit and it barely spikes my blood sugar! Here’s to eating more plants!
That's so awesome that you're on your way to better health! You should definitely feel proud because taking those first steps is always the hardest!
Focus on small wins and keep at it one day at a time. You got this!
Look up Dr Joel Fuhrman and Dr Brooke Goldner for complete healing diets. All over the internet. I mentioned them today on this response to Dr Greger. Worth looking up for complete healing. Best wishes ! ❤️❤️
@@theplantbasedteacher thank you! I appreciate you getting the word out about healthy eating on this platform as well!
I struggle with the no oil part, I tend to use olive oil, but I'm wondering if leaving out all oil isn't the best way - I know lots of Dr's support this. Like Dr. Greiger and Dr Esselstyn - the Healthy Vegan Mama YT channel also advocates no oil and she dropped over 50 pounds this way...I guess I need to just try it and see what happens. Congrats on your success story!
@@maryanne8395 Thanks for sharing! Yes no oil can be very beneficial especially for certain health conditions. The key is to measure out the oil you're using because calories can add up really quickly! If you're cooking with oil just make sure to measure about 1tsp or so in order to know the exact amount of "calories in"
I’m a 77 year old ex diabetic that follows the daily dozen. It has worked better than any medication or medical solution for my diabetes My cholesterol is great too , Im off all statins. He is right traveling is the hardest part. A week at a family reunion messed me up this past yr. It took almost 3 months to recover. The daily dozen worked for me.
Thanks for sharing your story!
Wow good for you, man. Keep it up!
Fantastic, John. I love hearing how diabetics cured themselves through common (not common these days) sense. Good for you.
Congrats on the good health! I know not all diabetics have the same requirements, but that's one thing I hear a lot and it irks me... "I can't go "vegan"(plant-based) I'm diabetic" Yet they continue to eat dairy and animal flesh 🙄 Thank you for contributing your story.
I am Alan, Judy's husband. I have been vegetarian/vegan/plant-based no oil, no sugar, no processed foods for over 52 tears. A few weeks ago I started Dr Greger's Dirty Dozen incorporating his 21 Tweaks to the tee. I have not missed one day or even one meal. I added the Black Cumin and the 2 teaspoons of vinegar before or during each meal and so forth. I have already been exercising every day and especially after each meal. 30-45 minutes every morning after breakfast on the Tonal weight exercising machine and 45 minutes on the treadmill with the incline up to 5-6 and speeds up to 3.7 mph but usually around 2.5 mph. 30 minutes after lunch and 30 minutes after dinner. All of this resulting in losing 19 lbs with 16 lbs to go as a target. My blood pressure has dropped dramatically and as a type one diabetic my avg daily insulin usage has dropped from 75 units to 31 units. All of these results prove to me that 100% plant-based no oil, no sugar, no processed foods incorporating Dr Greger's program works tremendously!
Thanks for sharing!
My question is how can you live a life of foods with no oil no sugar and no processing and still be 35 pounds overweight 🤔 just sayin
Did you get diabetes before or after going vegetarian?
@judyettenberg5472 when you say you were WFPB no oil, I’m curious about the decision to add nuts, as nuts are mainly comprised of fats and oil?
@@slimelove3493 I believe they mean refined processed oils; such as coconut oil, olive oil, avocado oil, canola and vegetable oils. Whole Foods are processed differently by our bodies.
I have the daily dozen chart posted on my fridge. I've been following it for a couple years and I'm the healthiest I've ever been. I'm not a perfectionist as far as checking off each box every single day and I don't worry about getting the exact number of servings right. But using it as a general guideline has been great.
That's great to hear! The more plants the better 🪴
And posting on your fridge is smart. We do what's visible around us for sure!
I was thinking the same thing if it is used as a guide then I will certainly be incorporating more healthy foods into my diet. Keeping this list front of mind is key.
I think that's what it should be :) eating a varied plant based diet.
Your MSG is inspiring. I'm going to start this diet not just for my health's sake only, but I care about animals...
@@BlackFeatherPen That's great! I wish you luck and let me know if you have questions along the way!
I use breakfast to tackle more than half of the daily dozen by making a huge bowl of grains, fruit, flax, nuts, seeds, spices, and sometime seven add other vegetables (like sweet potato or squash) and cruciferous greens like kale. Once you get into a rhythm it becomes second nature. Keeping large bags of frozen organic fruit in the freezer makes things a lot easier too.
Thanks for sharing your tips!
Is it a whole small sweet potato that we can have with the daily dozen?
@@denyabrown-morales2469 Sweet potato I think falls under 'vegetables' which it's recommended to have 2 servings per day, the serving size will depend on the vegetable, but the example online is 1/2 cup non-leafy veg. A normal size sweet potato would probably count for both servings in that case.
@bleepbloop101010101 thank you, I did measure it to be half a cup roughly!
As a plant based eater who really does not like green veggies, I bought a food dehydrator and make my own green powder to add to smoothies or I just stuff my own capsules. It changed the game for me.
That's such a cool idea! Thanks for sharing!
Any tips for people who want to try this? Things you learned to make it easy/taste good?
@@theplantbasedteacher I typically do a mixture of kale, spinach, and broccoli. Once dried, it goes through a spin in a coffee grinder to a fine powder. It's perfect with a berry smoothie, berries tend to hide anything I've found. I've done this with beets and it worked very well too. I will also buy empty 00 capsules, and fill them with my green mixture and take 2-3 a day. I know there's a ton of greens supplements on the market, but I like to know where my food comes from and exactly what's in it.
I really think a food Dehydrator should be a staple for any plant-based eater, I make apple chips, banana chips, fruit leathers, carrot chips, roasted nuts. I also do things like grow my own peppers and then make my own spices. It's really opened the door for me to eat foods I wouldn't have considered previously or didn't like for texture reasons.
I know it's immature to not like vegetables, I was raised by a family of butchers on an almost exclusive meat and potatoes diet. I guess if you're motivated enough you'll find a way to make it work and this has been mine.
@@ljDex This is incredibly helpful, thank you so much! You're right, it's great to make your own "supplements" and know the source of it all.
You've inspired me to look into a dehydrator, lol. Especially for my backpacking trips. Do you have a specific one you'd recommend?
@@theplantbasedteacher that's awesome! I started off with a pretty cheap one and now have two Excalibur (9 tray) units. That is probably overkill for a lot of people but I highly recommend the Excalibur brand. They're really reliable and the temp is very consistent.
@@ljDex Good to know, thank you very much for the tips!
Dang this is wholesome as heck. I did the daily dozen challenge about 8 years ago and nits been second nature ever since. This was just a great refresher!
So glad you enjoyed it! Thanks so much for watching 🙌
I am 66 and was diagnosed with COPD two years ago and pre-diabetes eight weeks ago. Started the daily dozen three weeks ago. Clothes around my belly feel a lot looser - my goal is to do a minimum of 15 each day of dd and 8 tweeks each day and add things as I go along!! Feeling great - my exercise has really increased from 3,000 to 7,000 steps each day. Can't believe the physical energy. I am still addicted to peanuts!!! My first major goal is to deflour my life.
The cursed peanut!!!
Been doing this for 5 years, struggle the most with daily exercice. Always been ripped so didn't notice a change, but I know it's better for my overall health. You hit the nail on what intuitive eating is.
ok three servings of beans a day! i've mastered this! dessert hummus for breakfast. if you're trying to avoid the sugary ones in the grocery store, you can also make your own at home! just add that to your oatmeal and BOOM beans for breakfast
i eat the daily dozen, but i incorporated it very slowly, because i have a tendency to jump too fast into things and give up, so i literally would not let myself go ahead and only would incorporate one of the categories a month. until at the end of the year, i was then eating my daily dozen every day. it was so much easier than i thought it would be lol and that way you're only focused on how to incorporate one at a time.
ie if you have pancakes every morning, just switch to making your own whole-wheat mix. whole grains with pancakes. then top with fruits and berries, maybe a dessert hummus, make it with flax seeds, throw some walnuts on top. if you go only one at a time, it's much easier
Thanks for sharing these tips! People will find this super helpful 👍🏻
3 servings of beans for me is easy = two spoonfuls of red kidney beans, two spoonfuls of chickpeas, 1.25 serving of lentils, veggie or chicken stock, simmer to boil, add herbs like basil, and especially 1/4 cups green parts of scallions.
Other ideas: I add one serving of chickpeas and lentils (alongside bulgur) to my salad, one serving of red kidney beans to my farro and sprinkle sunflower seeds
The serving sizes are only half a cup. It's not that much food. In fact, the Daily Dozen is the minimum amount of whole plant foods needed per Dr. Greger.
Excellent point, I should've mentioned that! At the start it can definitely feel overwhelming just by trying to get everything. But once you learn how to put a meal together it started to get easier!
@@theplantbasedteacher
Very true. I actually find it easier to eat the amounts and more difficult to afford the 9 servings of produce.
@@Deb_BG Very true! I've found that having a set of recipes or meal prepping helps with my budget so I'm not buying too much or wasting any. Plus, I'll try to make lunches and dinners with similar ingredients to get more bang for my buck!
I love the daily dozen!! I made my dad follow the app when he was undergoing cancer treatment, and it totally helped! It lessened his anxiety, and helped with his treatment. It's a great app to follow, even for non vegans as you focus more on eating healthy which crowds out the unhealthy
That's great that you've had such a positive experience with it! The more healthy foods the better, for sure.
Thanks for watching!
How Did Your Dad Come Out With This Diet.?
That was one of my biggest takeaways as well when I was trying to master it. There is just not enough room to add any crap in. I need to get back on that as it gives me focus with disordered eating.
Thank you for your video. You don't need the background music. It's challenging for people on the spectrum, who are hard of hearing, who's speaking English as a second language, who need to rewind in order to understand, it's just not needed. CZcams did the world to disservice by recommending it. The best channels don't use it. Thanks again for your video. PS. A little bit of music goes a long way when people aren't talking. And of course it's lovely when people are singing.
Thanks for the feedback. I'll keep this in mind. Appreciate you watching!
Yes, the music is irritating. Makes me want stop watching.
Yes, no music in background please 😮😊
Dr Greger's books and youtube channel are fantastic. Entertaining and informative at the same time.
I've been doing the Daily dozen for three years now. I'm so grateful to the team at nutrition facts. Interesting to hear your experience✌️
Hello new plant-based video person! Nice to meet you. thanks for adding options and encouragement into our little plant-eating lives.
also, how many servings of vegan mayonnaise can I have each hour? 😆
Sure thing! 😆
Thanks. Great advice. I joined waiting list and 30 minutes meals. YUM. Can’t wait
Thank you so much! Hopefully you enjoy the guide! I'll keep you posted on the wait list as well. I should be opening enrollment early in 2023 so keep your eyes out! :)
Bless you for the work you do. Will sign up soon.
For those who don't know. The daily dozen was not made for everything to be checked off. Just enough keep you on track. Greger has even said this in his book how not to die. It's just a guide.
Thank you for making this video. I am gearing up to do this challenge as well!
Great video!
After 2 years on a vegan diet this is now how I feel finally. Plant based nutrition blueprint internalised 👍
Thank you so much, and that's great to hear! What do you think has been the biggest factor in your success?
I have now downloaded the app to my phone as well. Thank you for the tips!!
Sure thing! Thanks for watching!
Dr Greger says he would add mushrooms to his daily dozen.
So I guess that would make it a bakers dozen.
Good to know! I do love some good mushrooms!
He says in his book How Not to Die that he definitely includes mushrooms, but in the veggie category, as no one wants to see a "fungus" category.
Yes he did. Dr Fuhrman has them as part of his ‘G-BOMBs’ Greens, beans, onions, mushrooms, berries … 🤔 hope I got that right.
@@sugarplumk2381 Almost.... the S in G-BOMBS stands for Seeds and nuts.
Thank you! Very much in line with my experiences with the system.
Thanks for watching and sharing!
I do recommend the app. I’ve followed Dr Greger since I went vegan a few year ago. I did go off course with the app because I’d stay you pointed out. I just didn’t want to keep checking things off and it was in my head anyway. However I’ve been really off-course lately so I turned on the ‘reminder’ notification. Keeps it top of mind.
Great to hear! Best of luck in your continued plant-based journey 😀
i just found your channel and i love it so much❤ keep up the amazing work :)
Thank you so much! I really appreciate the support 😊
I love the Daily Dozen! It's so hard to travel and follow the dozen. I try to travel with red cabbage in my suitcase. It's nutritious and travels well until you get to a friend's fridge. I also have a salad with kale, greens, red cabbage, nuts, and berries every day. That knocks out a lot of the dozen. I definitely don't knock out the dozen every day but I try to get close!
That's awesome that it works for you! Yes travel can definitely be difficult. I'm planning on making a travel video before my next trip with some helpful tips.
I'm a big fan of putting together some trail mix for longer trips too, another easy way to knock it out.
Thanks for sharing your tips with our community! Super helpful and I appreciate the contribution 😀
Yes - I downloaded the app after reading How not to die. It is a little challenging, but the checklist does help you with better choices. It put more focus on being sure to add spices.
I've been doing this for about 3months now and it is quite life changing.
That's awesome! What have been the biggest benefits you've seen so far?
This is really great, thank you. It's the coming up with the meals. That's the challenging part for sure.
Absolutely! I'd recommend downloading the free guide I put in the description, it definitely helps with that. I also recently did a live stream explaining my meal-making process verbally. You can find it on my channel under the "Zero to Plant-Based in 10 Days Live Series" playlist.
Thanks for watching!😀
What a handsome man! It's so great to see more and more nutritionists who are informed!
Thank you!
I have the app. I implement where I can. I’m getting better over time. I’m excited to see your recipes. I’m always making my own
That's great! Hopefully you find the guide helpful for putting together meals with what you have on hand. Thanks for watching!
Thanks for the video! I will give it a shot. One thing I think I noticed on the chips mid video. If those are the santitas cilantro lime you may want to check the label. For some reason, the ones I bought a few months ago contained milk...whey and parmesan. Why in the world they would add that idk. (If I'm seeing the package wrong please ignore the second part of this comment).
Thank you for letting me know! I double checked and was good. That's crazy that something like that would be added! Good to know for the future.
All seriousness thanks for looking out for me!
✌
I love reading the comments. I’ve been following for years and I love it. I don’t eat processed foods. You do various beans and use tofu. Love cauliflower all day long.
Looking good 👍 😊
I like how the music continues at the end of your video. It's quite relaxing. Lol
Lol thank you! I didn't even notice that happened until a few days after uploading. I guess it's good to chill with a warm drink and contemplate for a minute 😂
I have been plant based for a few years, I learned about the daily dozen and have one of Dr. Gregor's cookbooks. I checked out the list and app, I find that I actually eat the daily dozen without even trying, so this is great for my health. Thanks for your video, it was informative and I sent for your 40 minute PB meals.
I've heard of his daily dozen but have not seen it in a list. Awesome ideas and great info 👍
Thanks so much! Glad you enjoyed the video!
Get the app. It’s free
Interesting. I'm already following Dr. McDougall's Plant Based routine. I shall have to learn more.
I had never heard of this, thank you!
Man this video was sent from the universe for me! I used that app a few years ago and lost 20 lbs. I stop using it for the reasons we mentioned and I backslide. 😂 Now I’m back on a plant based/ raw lifestyle and I will use this app again. Thank you
You're Welcome.
- The Universe
Lol in all seriousness I'm glad you found it helpful! I'm sure you'll be able to get back on track and crush your goals! If you don't mind me asking, what do you think contributed to the "backsliding"?
@@theplantbasedteacher the addicting Chemicals that they put in the food. 😂Naw, the lack of self control and discipline. I feel much better when I’m eating properly and I will continue this life style
@@focuswithraja2856 Haha those chemicals can be addicting 😅
That's great you noticed how you feel while eating plant-based! I'm sure you'll do a great job sticking to it. You got this!
Feel free to reach out if you ever need guidance or support on your plant-based journey!
@@theplantbasedteacher Thank you 🙏🏾
I agree. Good to have goals and structure. Helpful.
I'm a huge meat eater as to why i developed psoriatic arthritis. My hands, knees and feet are affected with arthritic pain. So I've been bedridden for 3 months because my feet and knees were extremely painful. But when i started to ditched meat, sugar and dairy i started to walk again but limping. The pain reduced for like 50% and my psoriasis is completely dry now. And also, my dad died from heart attack due to the said diet as well
Dr. Brooke Goldner reversed her lupus and kidney disease, and has worked with others with psoriasis, with a plant based diet. (Cruciferous dominant) I BELIEVE Dr. Gregor alluded to her work on his website. Not to stray from Gregor, but she has free Facebook pages with support. Glad you’re finding relief!
@@michaelaobrien3508 yes hun. i'm on wfpb diet :)
anthropologists actually see a reduction in bone density when there was a change from hunter gathering to agriculture. You'd expect a similar finding with arthritic conditions.They also don't find these conditions commonly in indigenous carnivorous populations today who haven't adopted western eating habits. This is a common mistake vegans make by blaming meat and dairy. Although dairy may not be a good idea. And if you were eating pasteurised, store bought dairy its going to cause inflammation. Raw A2 dairy is ok for most people, but not all. Blaming meat makes little to no sense as meat is our species specific diet for the last 3 million years. No other animal suffers health consequences from eating its natural diet. Its obviously whatever else you stopped eating simultaneously, not the meat. There is no evidence whatsoever that meat is inflammatory.
@@KK-lg8uz lol! my friend who has a gout stopped eating meat as well. and now she's totally fine. so don't spread false information hun. meat is deadly and not good in the long run
@@Jonases_20 Maybe its whatever else you both stopped eating. Potentially its combination of things, and meat added to that. Im unsure, but there is no direct evidence that meat causes gout. Try to find it.
plantbased food diet is life saving .. I do yoga, taekwando etc.. my energy so good and easy to recover from extreme workout.
That's awesome to hear! What has helped you stick to a plant-based diet throughout your journey so far?
When I wanted to eat plant based I looked for recipes from professional vegan chefs. My favourite are The Happy Pear who run a cafe in Ireland, have a CZcams channel and publish cookbooks. I also have Dr Greger's books and although I don't follow his Daily Dozen specifically I often use the shortcut of mixing up a smoothie with as many ingredients as possible. Sending best wishes from the UK.
Thanks for watching and for sharing the resources! I love the Happy Pear as well, they make some really great meals and easy-to-follow recipes!
a good channel is sause stache
Just wanted to share that Happy Pear showed up in my YT feed a few weeks ago and I watched for the first time. Was really enjoying the guy, then suddenly there were two of them! hahahaha I didn't realize it was twins and actually jumped! That's a great channel, and would love to visit their bakery/store one day.
Their sticky tofu recipe is my go to if I am cooking for a mixed group of vegetarians and meat eaters, it is absolutely delicious and really easy
I find the list to be quite a lot of food. I tried to give it a go several months ago, but just got overwhelmed by the list. I think that having all those foods prepped and ready to go in the fridge/pantry would be helpful, so maybe I'll make that the goal this week. Thanks for the video. It was a good reminder to get back on track and not hibernate too deeply out here in northern Canada. Brrrrrr!
That's a great point! Thankfully serving sizes aren't too outrageous, and many items can be combined in certain meals or in smoothies. Having the food prepped and VISIBLE is definitely helpful. If I have a bowl of nuts and oranges on the table I'll eat them. And if I have a bag of potato chips on the table...I'll eat them lol. So making all this healthy food visible is SUPER helpful!
Keep going you're doing great!
Hello from Nova Scotia!
@@Melaniejd902 😄
yea i got too obsessive. it’s a guide. i try to get as many as possible.
Great video! This may be my sign to finally take the challenge myself 😄
Thank you! YES, go for it! And feel free to grab a copy of my guide in the description to help you figure out how to cook all this food 😂 Good luck and let me know if you have questions on your journey!
@@theplantbasedteacher Thank you, will do! I always think about making videos, but go to school, so don't have much time and also am awkward at public speaking, even if just through the camera. What do you teach in NY? You are very well-spoken and seem quite comfortable in front of the camera!
@@kathleenbefittwell8179 Thank you, I appreciate the compliment! I teach social studies, so the pandemic got me very used to speaking into a camera and webcam 😂
Honestly if you have a message to share then go for it! It can help to record videos that you don't plan to show anyone just to get practice and get more comfortable in front of the camera. It's never perfect (I have plenty of changes I'd like to make to videos I've already made) but with practice comes confidence!
@@theplantbasedteacher You're welcome. Very cool - that experience from school seems to have had some unrelated benefits! Thank you for the wise words. Hopefully soon I'll try it!
My blood sugar is too high and I want to go back to whole food plant based again. But when I eat veggies and fruit it makes my blood sugar spike. I will have to do more research. Thanks for the info.
I could eat a dozen slices of Wegman’s garlic sourdough loaf every day. Does that count?
That sounds like a similar experience that I had when using a step tracker. It was great at first, as a tool for setting a goal and making progress toward moving more, and understanding my daily patterns. Eventually, it was pretty consistent, (and I was sort of obsessing over it, rather than having it be helpful) so I stopped tracking steps. I've maintained the mindset of being more active, though, so it did its job! I think I will download the daily dozen ap and give it a try -- looking forward to the motivation and getting a better understanding of my habits, and probably forming new ones around nutrition!
I can't wait to start this!❤❤
Best of luck with your journey!
With all the knowledge i have from "how not to die" its so hard for me to consume animal products. Thank you dr. Michael Greger
Welp that's my daily lifestyle minus the extra fruits, beans and grains, but my results were not as drastic as yours. Oh, wait-- I did initially lose 120 lbs. Guess I forgot about that. But yes, my relationship with food has also changed.👍🏽
That's awesome! So happy you were able to find a sustainable and healthy lifestyle!
CONGRATULATIONS! That's truly wonderful. Laughing at you forgetting you lost 120lbs. You lost a whole person! Well done!
When I went plant based whole food vegan intermittant fasting 16/8 --- not all at once --- the daily dozen was my template also. But I could never get 3 servings of beans -- 5' 4 115 pounds not a problem checking in with cronometer. I get 10,000 steps in just a number but have a dog and it works out and at my age need resistance/weights and not my favorite thing right now but used to it and feel better. I too have internalized the template and health and mental acuity are both way better. One caveat for people like me on a draconian budget == produce is not cheap anymore, not in Canada and due to go up 5% next year. Don't throw stuff away; stock pot your friend. And some of the simplest meals are amazing. Because of my age and location (66 Canada) I supplement with vit D and calcium as well as algae based iodine and magnesium which is depleted while your body usues vit D. My doctor is on board with this. Great presentation!
Thanks for sharing your experience! Glad to hear it's going so well!
Thanks for the great video, I love Dr. Gregoer and his work. After a massive heart attack I was highly recommended to change to a WFPB diet. I feel so much better and lost 15 lbs of body fat. Was the 11 months of carnivore diet to blame? I don’t know but I know it didn’t help the way I hoped it would
I love eating this way
Thanks again
I wouldn't burden myself to meet nutrition needs I don't need to meet on a daily basis. I'll take care every few days but one doesn't have to be a perfectionist every day.
I have read How Not to Die and went on a plant based diet in 2013. I didn't know about the daily dozen, how did I miss that? Anyway, I'm starting it today to see how I feel. TY for bringing this to my attention.
Sure thing! Let me know how it goes 😃
I have a free meal guide in the description you can download which might be helpful for you when you're figuring out what to eat!
You are what you eat. Your diet impacts your health.
Lower stress, reduce obesity and more exercise are key to a healthy life.
Obesity in children and adults is rising across the world.
Fast food and sugary drinks are contributing to the problem of poor health and obesity.
Eat a healthy plant based diet and exercise regularly.
Reduce or ELIMINATE cows milk, eggs, cheese and meat. Eat more salad greens, beans, fruit and vegetables. Eliminate fast food, snacks like cookies, cakes, chips, and sugary drinks and juices.
Every adult and child should own a bicycle and ride it regularly.
Regular exercise will help you sleep better. Yoga is a great stress reducer.
Obesity is all too common today. Get off the couch. Get off the phone, ipad or video game.
A variety of stretching and other exercises help with increased mobility.
Ride to work, ride to school, ride for fun.
Every city should be a bicycle city.
Speak up for bicycles in your community
Thank you for this inspirational comment!
I've been eating this way for a few years. The thing people don't realize is that eating this way is a lot a food. I actually hit the majority of the boxes with breakfast which is oats, flaxseed, walnuts, fruit etc. But I'm similar in that I don't really use the app anymore. It has become a habit and just the way I eat now, so I don't need to track it as much.
Nice challenge. You should add more actual MEAL EXAMPLES into this video. It would be more interactive.
Good point! I am planning on reviewing another app in the next month or so and I will add in some meal examples throughout the experiment. Thanks for watching!
These comments are really good! They just add to the video. 🥦
Love Dr. Gregor. He rocks.
wish you did biometrics/blood tests before and after. Resting heart rate? blood pressure? LDL? ApoB? etc? Wouldve been interesting to see the effects of a pure daily dozen diet on these markers. thanks for the video
Thanks for the idea! Maybe I can do that in the future as another follow-up. Appreciate it!
I did plant based for about 6 months about 2 years ago, and then vegan for the next 6 months. It was pretty sustainable right from the get go.
Even though I eat a carnivore diet, it’s cool to see others getting a benefit from plant based eating as well. I think the further we get away from processed and ultra-processed food the better we’ll be as a society whether your vegan, carnivore, or something in between.
Ditto Re boxes/hard on self. Thank you for that acknowledgement!
Sure thing! Definitely feel that!
The Daily Dozen needs an adaptation for the elderly. I'm 80. I could never eat that much food in a day.
That's okay! As long as you're hitting each category you're doing your nutrition a favor. Smoothies are also a great option since you can get lots of fruits and veggies but it's easier to digest. Just doing what you can is better than nothing at all. You got this!!
I’m actually eating most of those things daily since my husband died, and I do feel good, But, I’m your age, and I don’t want to lose weight.
I cut the serving sizes in half. I'm a very small person and yeah, too much food.
@@elenachristian9860 That's great you found what works for you!
Eat smaller portions.
I’m going to try this!
That's great! Keep me posted on how it goes and let me know if you need nay help/advice throughout the process 😀
I am a female, 63 year old plant based eater for 4 years. I tried this regime early on in my journey but just couldn’t eat that amount of food. Despite stuffing myself to the point of discomfort every day I lost 4kgs - going from an already small 52kgs to 48kgs in just a few weeks. I became quite anxious about it in the end. Although it didn’t suit me, I still believe in it.
I really feel Greger based it on the caloric needs of an average man. If I did it again, I would eat the same, but half as much.
I wish you had included shots from your doing the challenge, some meals, real time updates - would've made this more persuasive and engaging. Either way, love it and love Dr. Greger's book.
Thanks for sharing! Definitely a good idea. I did this one as a retrospective. But for future reviews of similar apps I’ll make sure to do that. Thanks for watching!
Thank you so much!
Thank you for watching! Hope you found it helpful 🙂
done Daly dozen for 5 years. Works great.
It sounds helpful as a shopping list.
Absolutely! A good way to stock the kitchen with great foods to make into delicious meals
Daily dozen works.....keep one aware of eating well and eventually becomes a habit. I recommend it.
We are active 60 year olds and can keep up with the grandbabies! We noticed that the DD keeps us focused and helps us round out our weaknesses. Finally, we love that our recovery time from overdoing it is minimal. In other words, we wake up ready to go the next morning with minimal to no inflamation. Gotta go!
Thank you!!!!
Hope you found it helpful and accessible!
Thank you for sharing your experience and giving us your expertise advice. I follow Dr Greger, have his books except the last one: related to virus?
I’d memorized the dozen formula and I was surprised that a bigger younger person than me (me 62 and 5.1 feet) says is a lot to eat what the dozen formula suggests. I can’t eat 3 cups of bean per day… but he had say is just a guide and I think at least we should have some
amount of these foods specially the ones each of us might think we need?
I’m addicted a little bit to pasta (from no where I crave PASTA! not sweets, not potato chips, just pasta). So I have to at least once a week I’ll eat pasta and I know I’m kind of allergic to gluten (when I eat bread, pasta I really feel my belly too full).
I admire dr Greger and his organization, I’m so grateful ❤. From 🇯🇵 arigatou
Thanks so much for sharing your experience! It's definitely a good thing to use as a guide. More plants are better than none, even if it means we don't get them "all".
Have you ever tried bean or lentil pasta? They are increasingly available in grocery stores (not sure about in Japan) and are a great way to get both your pasta craving and bean intake all in one! Plus most (if not all) are gluten-free. Might be worth checking out🙂
Whole wheat pasta is allowed on the dozen!
Soy milk is a great way to get in a bean serving and fiber in a morning smoothie. Trader Joe's is nothing but soy and water.
Thanks for sharing this.
I'd love to know your weight before and after!
Thanks for watching! Appreciate it.
I think in the end I lost about 2-3 pounds, or about .25 pounds per week. I was not counting calories or portioning parts of my meals and did not have that as a goal when I started. Just a nice side effect!
When I did commit to losing 10 pounds on a plant-based diet (at a different time than this experience) I really committed to specific principles. That result was closer to .75-1lb/week, bringing me from 163lbs to 153lbs. I made a video on that experience as well if you think that'd be helpful!
I think I saw a video from Dr G saying he doesn't necessarily eat everyone of those every day, it's more of an encouragement than an absolute and that's how I use it.
Great point! Yes after awhile it became hard to check all the boxes. But as long as we're getting most of these more often than not that's great!
@@theplantbasedteacher Which of the US presidents or the Royal family both who had access to the best medical advice ate the daily dozen or anything remotely close to it?
Watching this after my morning walk as I eat my breakfast bowl that consists of: brussel sprouts, onions, mushrooms (cooked in spices), squash, black beans, quinoa, walnuts, ground flax seed, avocado, hummus with sun dried tomatoes and a splash of tomato soup. I just nailed 9 of the 12! Yahoo! And, it is so good! YUM... 🙂
That's good 👍 😌 to hear 👂 😊
do you suffer from a lot of gas and bloating on this diet?
It's time for me to do a checkup with the daily dozen. Been over a year since I looked at it, but I've been WFPB since about 3 weeks after I found Dr. Greger on youtoob. That was almost eight years ago. Healthy beats the crap out of not-healthy by a long shot. Once you feel it, it's pretty hard to quit. I eat so much more food now and with more variety, what's not to love?!
Absolutely! It's crazy how big of a difference there is in how we feel once we really dial in our nutrition. Thanks for sharing!
Out of curiosity, what factors have been key to your success?
@@theplantbasedteacher Flexibility. I started out doing WFPB 5/2 because I didn't want a plan I couldn't stick with. Five days on, two days off. I kept a weight chart--what I did on the 2 days REALLY showed up on my weight loss (I wasn't obese). Now I'm more 6/1 and always have "flexibility" for holidays and special events. I justify it on tradition and Blue Zones.
AND it worked to get me doing the right thing most of the time.
@@wadepatton2433 That's great! Flexibility is so key and it sounds like you've really found a system that works for you. Thanks for sharing and I hope you keep up your success!
daily dozen sholuldnt be followed to the T. majority of people should integrate parts of it into what they normally eat based on their goal. if your goal is muscle gain, filling up on seeds and volume eating vegetables might not be ideal if ur not getting ur daily protein goal hit.. what i do is integrate aspects of it. eg i will make berry shakes a few times a week, eat almonds/walnuts almost daily and eat a good amount of vegeteables and for me thats enough without messing with my high protein intake. but to each their own
Man I truly need this. I have been feeling pretty uninspired when it comes to thinking of what to eat, so I'm slowly leaning into peanut butter toast, noodles, and frozen pizza. Not the greatest heh
I'm so glad it was helpful for you! If it helps you can grab a copy of my free guide in the description, it'll show you how to make meals with whatever you have on hand. Best of luck, you got this!
If you live in a cold climate (I am) it's pretty easy to get uninspired in the winter months.
@@gracef244 For sure! I live in Upstate NY and am staring out a dark, gray, windy window right now 😅
One thing that has helped me is to change my frame of mind about winter. Now I tell myself I'm "resting and refueling". I do so much and go on so many adventures in the summer and fall months that my body needs to rest and recharge.
So instead of indulging (which I do a little bit because I'm human), whenever I plan my meals I ask myself:
"Is this going to refuel me for the long, sunny days ahead? Will this recharge my body so that I can do all of those fun things when it's warm?"
Changing the metaphor can be super powerful on these cold, early nights!
How about you? What's a strategy you could use to stay inspired throughout this time period?
I tried the daily dozen and i really like it personally
I love the Daily Dozen! His 21 Tweaks though are harder for me. I love how I feel and am surprised at how much I eat ! It truly is a lot of food. Frozen bananas and a cup of fruit with dairy free chocolate chips, in a blender, makes a great dessert . I love this way of eating.
U R AWESOME, DUDE!!!
Thanks!
What does Dr Gregor say about eating more than the amount recommended- for instance more nuts or more berries? Is his list a "minimum" or a maximum?
Minimum.
Hey do you know about restoring for snipped people?
My partner and I are living the daily dozen vegan wholefood plant based life for 40 months. 3 years and a half. We also took CNS course just to be sure.
We are in our thirties’early fourties’.
We feel amazing. We have never fallen sick since we started. We healed every single little health issue we had, including (at the very beginning) a cancer. It was healed within 8 weeks too… This was the starting point actually.
We were already pretty healthy before doing this but wow how life changed when we transitioned to whole foods …
Best investment ever. Try it for three weeks.
That's great that you've had such a positive experience! Keep it up!
Interesting video. Thank you. I’m a huge fan of Dr. G. But a bit of constructive criticism - throwing cello wrapped foods onto a dingy carpet is not an appealing image.
Thanks. Love it when I am reminded of the Genesis 29 diet 😊
Daily dz
Beans
Berries
Fruit
Cruciferous
Flax nuts whole grains
B12
Greens
Spices
40-90 exercise 2:50
I googled "The Daily Dozen" it turns out that that is also the name of a donut shop in Michigan. I wonder if people confuse the two and start eating twelve donuts a day 😁.
Lol that'd be quite the experiment to undertake 😂
@@theplantbasedteacher and I think I'm just the man for the job.
@@davidsheriff9274 I'll keep an eye out for the video 👀