Healthy, (Nutrient) Wealthy and Wise: Diet for Healthy Aging - Research on Aging

Aug 18, 2023

Healthy, (Nutrient) Wealthy and Wise: Diet for Healthy Aging - Research on Aging

(03:21 - Main Presentation) The Dietary Guidelines for Americans emphasize eating more foods from plants, such as vegetables and beans, whole grains, and nuts. Learn more about health benefits of choosing a diet heavy in fruits and vegetables from Katherine Richman, MD, Medical Director of Thornton Radiology and Clinical Professor of Radiology at the UC San Diego School of Medicine. [10/2015] [Show ID: 29305]

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0 -> This UCSD TV program is

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19.55 -> The Sam and Rose Stein Institute for Research on Aging

24.66 -> is committed to advancing

26.4 -> lifelong health and well-being through research,

29.52 -> professional training,

30.84 -> patient care, and community service.

33.615 -> As a non-profit organization

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37.5 -> San Diego School of Medicine,

39.545 -> our research and educational outreach activities are

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46.55 -> It is our vision that

47.795 -> successful aging will be an achievable goal for everyone.

52 -> To learn more, please visit

53.655 -> our website at aging.ucsd.edu.

58.44 -> [MUSIC]

78.33 -> Good evening, everyone and welcome to

79.91 -> the UC San Diego Center for

81.77 -> Healthy Aging Public Lecture event.

84.6 -> For those of you who I haven't

86 -> had the chance to meet yet,

87.305 -> my name is Danielle Glorioso,

88.9 -> and I'm the Executive Director of

90.98 -> the Stein Institute for Research on Aging

93.365 -> and the Center for Healthy Aging.

95.23 -> I'm just so delighted to see

96.86 -> such a lovely turnout tonight for our talk.

99.38 -> We're really excited about it.

101.315 -> For those of you who are new to us,

103.55 -> the Center for Healthy Aging focuses

105.5 -> on advancing lifelong health and

107.36 -> well-being through community outreach,

110 -> training, and research.

111.77 -> I know many of you have been to our lectures

113.45 -> before and know that these lecture series have been

116.15 -> going on for over 25 years

118.25 -> now with the idea that we want to

120.2 -> get exciting advances that are

121.85 -> happening in the field of aging out to the community.

124.865 -> These lectures have been going on for 25 years now,

127.67 -> free to the community and are

129.56 -> sponsored entirely through donations.

131.745 -> I'd like to take a moment to thank all of

133.7 -> you for supporting these lectures over the years

135.62 -> because we wouldn't still be here doing

137.15 -> this exciting work and

138.62 -> connecting with the community without your help.

141.335 -> I'd also like to note that this lecture

144.02 -> tonight is sponsored by GreatCall.

146.46 -> GreatCall is a San Diego company and

148.61 -> a leading provider for easy to use

150.32 -> technology for active aging.

152.21 -> They've been wonderful supporters

153.74 -> of the work we're doing and we're very

155.03 -> grateful that we can have

156.44 -> this talk tonight because of them.

158.45 -> I'd like to go ahead and introduce our speaker tonight.

161.39 -> We're so thrilled to have Dr.

162.98 -> Katherine Richman or Meg Richman.

165.44 -> She's a radiologist here at UC San Diego,

168.649 -> and she has been serving as Medical Director of

170.87 -> radiology at Thornton hospital since 1999.

174.935 -> She completed all of her training here at UCSD,

177.38 -> starting from medical school

178.67 -> all the way through fellowship.

180.335 -> She's a body imager performing CTs,

183.2 -> ultrasounds and fluoroscopic studies,

185.675 -> specializing in procedures to assess a women for

188.39 -> infertility and gynecological issues.

191.275 -> Today, she joins us to discuss

193.07 -> the impact of nutrition on our health.

195.79 -> Please join me in welcoming Dr. Meg Richman.

198.42 -> [APPLAUSE]

203.37 -> Thank you, Danielle, and thank

204.38 -> you all for coming this evening.

205.55 -> I really appreciate it.

207.415 -> Let's talk about what we eat and

210.14 -> how it impacts our health. Are you excited?

212.375 -> Yes.

212.645 -> Great. I'd like to start with a quiz.

215.18 -> Make sure you're all awake and excited

216.59 -> about this information.

218.125 -> Dr. Campbell, I heard you rumbling

220.61 -> that you've already read the China Study,

222.84 -> but as you remember in the book,

224.03 -> he's looking at rats with liver cancer.

226.52 -> He fed them 20 percent protein or 5 percent protein,

229.4 -> and what happened to the rats then?

233.325 -> What's going on in Norway during World War II?

236.79 -> What is being depicted in this graph?

238.805 -> We're going to talk about that.

240.82 -> How to have a good time,

243.019 -> eat blank to power your sexual life.

245.765 -> Even if it seems hard at times,

247.67 -> we'll find out what that is.

249.535 -> In terms of osteoporosis,

251.61 -> we're looking at various countries.

253.49 -> Calcium intake here, let me use the other pointer, sorry.

256.205 -> Calcium intake on the bottom

257.87 -> here and hip fracture right here.

260.21 -> You'll see that these countries here have

262.55 -> very high calcium intake but

264.11 -> also very high hip fracture rate.

266.27 -> These two countries here,

267.965 -> very little calcium intake but

269.57 -> very low hip fracture rate.

271.235 -> What are those countries?

273.325 -> G-bombs, Dr. Fuhrman refers to G-bombs.

276.6 -> What are they? Why are they important?

278.95 -> What is even more disturbing and what

281.12 -> virtually no one recognizes is that

283.16 -> blank is killing our brains

284.78 -> to physically shriveling them.

287.56 -> Two different brains here.

289.19 -> Which one do you want? [LAUGHTER]

292.77 -> Let's get started.

293.655 -> We're going to be talking about healthy,

295.49 -> nutrient, wealthy and wise.

297.005 -> We're going to start with healthy,

298.82 -> and we're going to begin talking about cancer.

301.625 -> There are three stages to cancer.

303.71 -> The first is initiation.

305.165 -> I hate to say, but every single one of

306.74 -> us in this room is making cancer cells.

308.585 -> It's just what we do.

310.175 -> The next stage is promotion.

312.6 -> Initiation is like you make seeds,

315.68 -> and then the promotion face

317.39 -> is where do you put those seeds?

318.8 -> Do you throw them on a carpeted

319.97 -> floor like here so they can't

321.2 -> grow or do you put them on

322.43 -> soil and give them miracle grow.

323.93 -> Do you allow that cancer to grow?

325.865 -> Then the third stage is progression

327.89 -> where the cancer just grows like wildfire.

330.35 -> Dr. Campbell here wrote the book that China Study,

333.395 -> Cornell Nutritional Biochemist.

336.635 -> How did he get involved with all this?

338.525 -> It started in the 1960s.

340.58 -> He was looking at malnutrition in the Philippines.

343.19 -> He was involved with something called

344.33 -> the Mother Craft project.

345.74 -> The whole point of the project was to cure malnutrition,

348.66 -> and how are they going to do that?

349.94 -> They were going to increase protein.

352.145 -> When he got to the Philippines, he was shocked.

354.815 -> Hepatitis B is endemic there,

357.305 -> but the poor, he found no liver cancer.

360.71 -> Yet in the rich,

362.24 -> even in kids as young as four years of age,

365.09 -> they were getting liver cancer.

366.485 -> Four years of age getting liver cancer.

368.64 -> How is that possible?

370.095 -> Well, he noted that the rich were the only ones

372.2 -> who could afford the animal protein.

374.66 -> Now, this didn't make sense to him because then

378.035 -> liver cancer was previously thought to

379.73 -> be a protein deficiency problem.

382.16 -> In fact, that was the whole point

383.825 -> of the Mother Craft project

385.52 -> was to cure malnutrition

387.35 -> by increasing protein consumption.

389.165 -> How could protein consumption be related to cancer?

393.229 -> He'd knew that aflatoxin,

395.75 -> which is the most powerful carcinogen,

397.43 -> was very high in

398.6 -> the Philippines and he thought maybe that's why.

400.69 -> He also had heard of this obscure study in India.

404.24 -> The rats with liver cancer,

406.31 -> some are fed 20 percent protein levels,

408.845 -> others 5 percent protein levels.

410.855 -> What happened? They also gave

412.88 -> them aflatoxin, that carcinogen.

415.145 -> These rats got liver cancer,

417.23 -> all the white dots you see,

418.595 -> these rats did not know liver cancer.

421.28 -> One of Dr. Campbell's colleagues said,

423.2 -> "Oh, they must have mislabeled the cages because then,

426.41 -> [LAUGHTER] yeah, then as now,

428.36 -> everyone believes protein, protein, protein."

431.065 -> Dr. Campbell start thinking about what is

433.4 -> the role of protein in tumor genesis,

435.29 -> meaning the growth of cancer.

436.775 -> The rats study in India cancer only

438.86 -> developed in those with high protein intake.

441.365 -> The Mother Craft project,

442.805 -> only those with diets higher in protein got cancer.

445.7 -> How could this be? He started

447.62 -> doing some investigations in his lab.

449.72 -> He started studying what happened as he

452.06 -> brought protein levels down to five percent.

454.37 -> You have to understand that aflatoxin

456.35 -> by itself is not dangerous.

458.255 -> It becomes dangerous when acted

460.13 -> on by this mixed function oxidase,

461.99 -> NFO, makes aflatoxin the dangerous metabolite.

465.52 -> What Dr. Campbell found was as he lowered protein,

468.83 -> he found lower levels of NFO, and did this matter?

471.815 -> Yes, lower protein levels

473.75 -> meant fewer mutations of the DNA.

476.51 -> What else did he find happened

478.28 -> as he lowered the protein levels?

480.335 -> Less aflatoxin entered the cells.

482.45 -> The cells multiplied more slowly.

484.4 -> The NFO, that enzyme,

486.1 -> the ability decreased and the amount decreased,

489.854 -> and all of this collectively lead to fewer DNA mutations.

493.75 -> Then Dr. Campbell started to do another study.

496.19 -> He looked at actual cancer foci.

498.74 -> Meaning he looked under the microscope and he

500.21 -> looked for little cells of cancer,

502.025 -> and he found that those fed

503.9 -> the 20 percent protein had many cancer foci.

507.23 -> But the one fed 5 percent,

510.095 -> very few cancer foci,

511.91 -> and he thought, well, that's interesting.

514.075 -> Then he thought, now which is more

515.78 -> important, toxins or protein?

518.945 -> He did another study.

520.505 -> The 20 percent rats got off easy, no aflatoxin.

523.88 -> The 5 percent rats got whopping doses of aflatoxin,

527.255 -> and what happened? Nothing changed.

529.37 -> Lots of cancer foci here,

531.29 -> very few despite all the aflatoxin.

535.09 -> Many more foci here.

537.135 -> Then he made the study even more complicated.

540.125 -> For three weeks, the rats had a 5 percent protein diet,

544.055 -> then he switched them to

545.27 -> 20 percent protein. What happened?

547.31 -> The cancer foci grew.

549.095 -> Then after three weeks at 20 percent,

551.4 -> he flipped them back to

552.51 -> 5 percent diet, and what happened?

554.895 -> The cancer foci went away.

556.715 -> When he flipped them again,

558.23 -> the cancer foci came back.

559.94 -> When he flipped them back to 5 percent,

561.83 -> the cancer foci went away.

563.585 -> What he said was foci growth could

565.49 -> be reversed up or down by

567.2 -> switching the amount of protein for

568.76 -> all stages of cancer development.

570.995 -> I hope you now notice,

572.38 -> so that means we have good memory for bad nutrition.

575.989 -> The body can remember early carcinogen insults

579.05 -> and cancer can be reawakened by bad nutrition later.

582.76 -> He also noticed that the Dose Response Curve disappears.

586.085 -> What do we mean by Dose Response curve?

588.005 -> Those fed the high-protein diet

590.27 -> had a Dose Response Curve.

592.055 -> As he increased aflatoxin,

594.05 -> he got more cancer.

595.285 -> More aflatoxin, more cancer.

597.1 -> That's what you expect for a Dose Response Curve.

599.72 -> But for the rats in the low-protein diet,

602.03 -> he could give him as much aflatoxin as he wanted

604.49 -> and they didn't bump the cancer foci number.

607.475 -> Remember his question was,

609.27 -> which one's more important, toxins or proteins?

612.2 -> What does this show us?

613.625 -> This shows us that low protein

615.59 -> could override the effects of carcinogens,

617.8 -> so protein more important than carcinogens.

621.61 -> You'll say that's tiny cancer foci.

624.24 -> What about actual tumor development?

625.995 -> Dr. Campbell did that.

627.36 -> He was looking for gross tumors,

629.19 -> stuff that you could actually see.

631.44 -> The 20 percent rats, they all died.

634.38 -> The five percent fed rats were fine.

636.99 -> In fact, he mentioned that they were

638.175 -> alive and active with sleek hair coats.

640.92 -> I don't know what that means, but it sounded good.

643.77 -> Then he repeated the study again.

646.2 -> The five percent protein rats got lots of aflatoxin,

650.145 -> didn't make any difference.

651.3 -> These rats died.

652.44 -> These rats were fine despite the aflatoxin.

655.455 -> So still alive. He said,

657.875 -> "Like flipping a light switch off and on,

659.79 -> we could control cancer promotion

661.5 -> merely by changing the levels of protein,

663.81 -> regardless of initial exposure to a carcinogen."

667.395 -> What about other cancers?

669.3 -> Not Dr. Campbell, a different

671.01 -> group at the University of Chicago,

673.05 -> they looked at breast cancer in rats.

674.52 -> They use two different carcinogens, these here.

677.145 -> They did a similar study looking at

679.02 -> 20 percent protein versus

680.31 -> five percent protein and what did they find?

682.5 -> Just like Dr. Campbell,

683.79 -> they found that these rats died,

685.56 -> and these rats were fine.

687.135 -> They noticed that as they increase the amount of protein,

690.375 -> they were using casein,

691.695 -> that promoted breast cancer development.

695.15 -> Back to Dr. Campbell.

697.245 -> He started looking at other cancers,

698.97 -> including pancreatic cancer.

700.92 -> He repeated it again.

702.24 -> The five percent got lots of aflatoxin,

704.46 -> the 20 percent did not. Same results.

706.89 -> These ones died, these ones didn't.

708.84 -> Why am I personally very

710.76 -> interested in this one about pancreatic cancer?

713.64 -> Because of my dad. Here's my mom and dad.

716.4 -> My dad fought in World War II,

718.89 -> he did not smoke and he did not drink,

720.81 -> but he ate the terrible American diets.

722.7 -> He had multiple strokes and multiple heart attacks,

725.1 -> but he finally died of pancreatic cancer.

727.755 -> Because he had pancreatic cancer,

729.615 -> I'm at increased risk,

730.74 -> and so anything I can do to

732.54 -> reduce my risk makes me happy.

735.15 -> Before you say, well, I'm just going to

737.04 -> lower protein in my diet.

738.365 -> Let's ask what protein

740.115 -> was being used in all these studies?

742.215 -> The answer is milk protein.

744.765 -> It was casein, milk protein.

747.48 -> Then Dr. Campbell said,

749.16 -> "Well, is the problem protein,

751.085 -> or is the problem where you get the protein from?"

753.96 -> He repeated the studies.

755.43 -> This one looking at breast cancer, he used wheat.

758.295 -> Guess what? Those rats were fine.

760.005 -> It wasn't the level of protein,

761.73 -> it was the type of protein.

763.425 -> He tested a whole bunch of plant-based proteins.

766.185 -> In this one looking at liver cancer,

767.91 -> he used soy. Guess what?

769.77 -> Those rats were fine.

771.06 -> It's not the protein, it's the type of protein.

773.7 -> Now, he had strong evidence.

775.38 -> Two different organs, liver and breast,

777.12 -> four different carcinogens, two different species,

779.375 -> he was looking at mice and rats;

781.01 -> casein, milk protein promotes cancer growth.

784.455 -> It affects the way the carcinogens interact with DNA,

787.56 -> and affects the way the cancer cells grow.

790.17 -> In terms of tumor genesis, growth of tumor,

792.77 -> he tested a whole variety of things and what did he find?

796.65 -> Nutrients from animal-based foods,

799.485 -> increased tumor development, while nutrients from

802.23 -> plant-based foods decreased tumor development.

805.515 -> Very striking. Guess what?

808.53 -> I used to eat this all the time.

810.42 -> Not anymore.

812.13 -> Casein one is the most relevant cancer promoter

815.04 -> ever discovered.

816.45 -> Now, you may be saying, "That's in rats,

818.64 -> why do I care? Who cares about rats?"

820.98 -> Well, why is this relevant?

822.81 -> Rats and humans have the same protein need,

824.85 -> protein operates the same way in both.

826.92 -> The level of protein that causes

828.45 -> cancer is the same for both and in both,

830.76 -> the promotion stage is far

832.77 -> more important than the initiation stage.

834.97 -> Meaning that it's not just you make

836.34 -> a cancer cell, what do you do with it?

837.875 -> Do you allow that cancer cell to grow?

839.925 -> What he said is "These, and many other studies,

842.34 -> showed nutrition to be far more important in controlling

845.615 -> cancer promotion than the dose

847.51 -> of the initiating carcinogen."

849.39 -> What about in human populations?

851.51 -> Do we see the same results?

853.365 -> What was The China Study?

854.72 -> That's the name of his book,

855.945 -> it's a monumental survey looking at death rates of

858.49 -> 12 different cancers in 2400 Chinese counties,

862.035 -> 880 million Chinese, 96 percent of the population,

866.615 -> that's a huge study.

868.62 -> Eighty-seven percent of them were

870.48 -> the same ethnic group, the Han people,

872.13 -> so we couldn't say it was

873.24 -> genetic variability that led to the results.

875.775 -> The New York Times called

877.17 -> this the "Grand Prix of epidemiologic studies."

880.425 -> Which cancer should they find

882.25 -> were most responsive to diet?

883.88 -> The three most responsive,

885.33 -> breast, prostate and colon,

887.355 -> but also lymphoma, liver, lung,

890.13 -> brain, and esophageal. What did they find?

893.615 -> As the amount of animal foods increased,

895.875 -> so did the rate of cancer.

897.945 -> Even for small amounts of animal food,

900.27 -> you have to understand the Chinese on average,

902.19 -> eat a whole lot less meat than we do in the States.

905.055 -> Most cancers occurred in

906.96 -> direct proportion to the quantity

909.15 -> of animal foods consumed,

910.43 -> meaning you eat more animal products,

912.095 -> you get more cancer.

912.99 -> More animal products, more cancer.

914.925 -> Now, you may be saying denial, don't believe it.

918.57 -> Guess what? Denial is a uniquely human trait.

923.205 -> Dr. Varkey here at UCSD has found this out.

926.82 -> He was very interested in evolution and he was trying to

929.88 -> decide why did we humans

931.92 -> beat out all the other super smart species?

934.77 -> Why did we humans beat out all the other hominids?

938.235 -> You might think that your neighbor or

939.93 -> your boss is a Neanderthal,

941.38 -> but actually there are no Neanderthals.

943.235 -> We beat out everything else.

945.21 -> In his book, he's talking about how

947.375 -> that ability to deny some aspects of reality,

950.285 -> what allowed us to evolve.

952.095 -> Then in the middle of this book I find this paragraph.

955.44 -> He's a molecular biologist here at UCSD.

958.49 -> "In my own lab, I study the mechanism

960.55 -> by which the eating of red meat, beef, pork,

962.615 -> and lamb results in the

963.66 -> well-known increase of heart attacks,

965.56 -> cancer, and early death."

967.185 -> This is a slide Dr. Varkey gave me.

969.92 -> Red meat and milk products have

972.04 -> glycolylneuraminic acid that when we ingest it,

974.375 -> it goes into our endothelium and our epithelium,

976.865 -> and causes cancer and heart disease.

978.81 -> Now before you jump to say,

980.34 -> "Oh, great. I just won't eat these, wait just a minute."

982.965 -> But going on within his book, I found this,

985.71 -> "Seventy percent of the group in his lab had been

988.38 -> moderate to heavy red meat eaters

989.95 -> prior to joining the group.

991.17 -> All understood

992.5 -> both the epidemiologic and molecular information

995.31 -> and fully agreed with the nature of the risk.

997.635 -> Despite this, only a third

999.54 -> had significantly reduced their meat intake,

1001.55 -> and only one person had quit altogether."

1004.25 -> This is a photo he gave me his lab.

1006.755 -> Look, they're all eating meat.

1007.84 -> This guy has got a meat mustache.

1009.38 -> [LAUGHTER] In fact,

1011.15 -> the meat consumption has actually gone

1012.83 -> up in his lab 90 percent,

1014.62 -> even though they know it's bad for them.

1018.08 -> This is what he says, "Denial

1019.67 -> of mortality is also part of

1020.94 -> a much broader concept about

1022.33 -> other human ability to deny

1023.54 -> many other aspects of reality,

1025.105 -> especially, when such realities are not to our liking.

1027.465 -> For example, we smoke cigarettes,

1029.065 -> eat unhealthy foods, don't

1030.23 -> watch our weight, and don't exercise,

1031.71 -> despite our full awareness that

1033.41 -> these habits are a prescription for an early death."

1036.685 -> Who else was in denial?

1038.375 -> That's me with my husband.

1039.62 -> That's 2007 before we were plant-based.

1042.425 -> I look awful.

1044.08 -> You can say it. It's okay.

1045.305 -> I look terrible before going plant-based.

1047.93 -> [LAUGHTER] I'm fat, I'm pudgy,

1049.795 -> my skin looks yellow, it's terrible.

1052.385 -> My husband's fat, it's just terrible.

1054.41 -> [LAUGHTER] Yeah.

1056.035 -> It's okay. You can say it.

1057.21 -> [LAUGHTER] We started dating in

1059.97 -> 2007 and many people

1061.56 -> laugh at this, I'm not quite sure why.

1062.9 -> But anyway, when we started dating,

1064.66 -> he says, "You shouldn't be dating me.

1066.44 -> I'll be dead in a year."

1067.47 -> He was told that if he didn't get a liver transplant,

1070.445 -> he would be dead in a year

1071.545 -> because of his liver condition.

1072.98 -> He was having monthly or weekly shaking chills

1075.75 -> and fevers to 104.

1077.755 -> It took quite a while before he ever went to see

1080.63 -> a doctor and you might be going,

1081.89 -> "Well, that's stupid.

1083.022 -> Why didn't he go to a doctor earlier?"

1084.955 -> Finally, a tick bite got him to go.

1087.11 -> Why didn't he go earlier?

1088.69 -> Because he grew up on a ranch in Wyoming and

1090.8 -> cowboys don't go to see the doctor.

1093.07 -> Come on. He waited a long time,

1095.9 -> but he finally went because he

1097.02 -> thought he had Lyme's disease.

1098.56 -> Turns out his liver function tests

1100.62 -> were 12 times higher than normal.

1102.65 -> They tested him up the yin-yang, no Lyme's disease,

1105.39 -> no viral hepatitis, normal iron, normal copper.

1108.175 -> For any docs in the audience,

1109.47 -> he has Alpha 1 Antitrypsin trips and which

1110.97 -> attacks the lungs and the liver.

1112.525 -> A genetic liver disorder,

1113.79 -> that's what was attacking his liver.

1115.855 -> Because he grew up on a ranch,

1117.76 -> he ate meat three times a day.

1119.57 -> Grand Slam at Denny's,

1121.175 -> all the meat you can eat, he loved meat.

1123.46 -> He thought this whole being

1125.39 -> plant-based was a bunch of hogwash.

1127.22 -> I said, "Okay, let's do a study on you.

1129.955 -> We're going to do 12 days of a plant-based diet.

1133.235 -> I'm going to test your cholesterol day

1135.32 -> one and I'm going to test it day 12."

1137.03 -> His cholesterol one from 199 to 163 in 12 days.

1140.7 -> More impressive, his liver function tests

1143.025 -> were three times normal,

1144.585 -> became normal for the first time

1146.26 -> since he knew he was sick.

1147.915 -> He's now plant-based and gone are the chills,

1150.86 -> gone are the fevers.

1152.29 -> You know those commercials where the food

1153.98 -> smacks the person,

1155.135 -> I don't even have to yell at him.

1156.595 -> Because if he cheats,

1157.96 -> his own body says no,

1159.54 -> I don't want that bad food anymore.

1161.23 -> He's plant-based too.

1162.695 -> This was the most powerful information to help

1165.03 -> him see the impact on his own body.

1167.65 -> Now, you might be saying is red meat the only problem?

1170.005 -> That's great, I'll just get rid of red meat.

1171.725 -> Wait just a second. In this study, 32,000 adults,

1175.35 -> if they avoided red but ate white meat,

1177.355 -> more than 300 percent increase incidents of colon cancer.

1181.285 -> Now, notice eating beans, peas,

1183.68 -> and lentils at least twice a week halved that risk.

1187.105 -> So 50 percent lower risk than never eating those foods,

1189.69 -> so eat your beans.

1190.985 -> But even better, don't eat this.

1193.595 -> Can a vegan diet really help humans?

1196.255 -> Yes. Dr. Dean Ornish did

1198.355 -> a study with UCSF looking at men,

1200.605 -> 93 men with early prostate cancer.

1202.975 -> The study group did a vegan diet,

1204.825 -> moderate exercise, yoga, and relaxation.

1207.325 -> After one year, the study group

1209.67 -> had lower PSA only by four percent,

1212.21 -> but those in the control group rose by six percent.

1214.84 -> None of the men needed additional therapy,

1217.05 -> whereas six of men in the control group did.

1219.465 -> Interestingly, when they drew their blood and

1221.9 -> put it on prostate cancer cells in the lab,

1224.135 -> it inhibited the prostate cancer cells. Remarkable.

1227.845 -> This is what he said, "This is

1229.56 -> the first randomized trial showing

1231.03 -> progression of prostate cancer can be

1232.86 -> stopped or perhaps even

1234.36 -> reversed by changing diet and lifestyle alone."

1237.735 -> Are there any other studies

1239.25 -> showing that a vegan diet can help?

1241.05 -> Yes, one population studied probably the longest.

1245.325 -> The Seventh Day Adventists a bunch in Lama Linda,

1247.755 -> just about two hours from here.

1249.69 -> In this 12-year study,

1251.685 -> you have to understand that many Adventists are vegan,

1254.46 -> but there's also vegetarians and meat eaters.

1256.83 -> They're encouraged to the plant-based,

1258.615 -> that they don't have to be plant-based.

1260.325 -> Within the study, they were looking at

1262.14 -> vegans to modest meat eaters.

1264.285 -> Vegan females on average were living

1266.85 -> nine years longer than average Californians.

1269.175 -> Whereas men nine and half years longer than

1272.43 -> average Californians and those who

1274.02 -> ate nuts and seeds lived the longest,

1275.85 -> slightly more than near vegans.

1277.83 -> Again, have we seen that a plant-based diet

1280.755 -> nutritionally in populations has

1282.9 -> been shown to be beneficial?

1284.144 -> Yes. Okay. Let's switch from cancer to heart disease.

1288.195 -> I showed you this is part of the quiz.

1290.295 -> What was going on in Norway during this time?

1292.59 -> This is looking at heart attacks. What happened?

1295.86 -> The Germans came in and

1297.78 -> took all of the livestock so they didn't have their milk,

1300.48 -> their butter, their cheese, or their

1301.68 -> meat. Look what happened.

1303.61 -> They Plummeted the amount of heart attacks.

1306.575 -> What happened when the war finished?

1308.165 -> They got their livestock back.

1309.545 -> What else did they get back? The heart attacks.

1312.51 -> To me, this is some of the strongest evidence that

1315.24 -> what we eat absolutely affects our health.

1318.165 -> Who wants an artery like this?

1320.34 -> You don't want all this black in here,

1322.29 -> and look how it's narrowing the vessel.

1323.925 -> Dr. Esselstyn is

1325.35 -> an endocrine surgeon at Cleveland Clinic.

1327.735 -> He wrote this book, Prevent and Reverse Heart Disease.

1331.125 -> Plant-based but also no oils

1332.88 -> for people with very severe heart disease.

1334.695 -> This is the program and the doctor with

1336.96 -> whom Bill Clinton worked to get his health back.

1340.08 -> I'll show you the cardiac NGO,

1342.81 -> one of the anesthesiologists

1344.4 -> and Dr. Esselstyn stones Hospital.

1345.975 -> He was 49, exercise all the time, had a heart attack,

1349.245 -> was told you can see the narrowing

1350.91 -> here and he was told he needed

1352.08 -> stance or a heart open heart surgery. He refused.

1355.35 -> He knew about Dr. Esselstyn and his plans,

1357.45 -> so he went on the plan and you

1358.68 -> can see within two years he

1360.03 -> completely reversed the plaque

1361.5 -> and has a normal appearing artery.

1363.165 -> This has been shown time and time again with Dr.

1365.37 -> Esselstyn patient's, Dr. Furnishes patient's.

1368.1 -> When you are plant-based and very low fat,

1370.62 -> you can absolutely reverse plaque along vessels.

1374.895 -> This is a quote from the doctor

1377.31 -> heading the Framingham Heart Study.

1379.065 -> We tend to scoff at vegetarians,

1380.94 -> but they're doing much better than we are.

1382.59 -> Vegans have cholesterol levels so low,

1384.78 -> they almost never get heart attacks.

1386.46 -> We've never seen anyone in the Framingham study have

1388.98 -> a heart attack with a level below a 150.

1391.905 -> We're going to talk briefly about Gary.

1394.17 -> Gary had three heart attacks by the time

1396.51 -> he was 52, worked out all the time.

1398.76 -> In fact, he had a heart attack and dropped

1400.89 -> dead while on the treadmill at the gym.

1403.845 -> Luckily, the fire station was literally next door.

1406.74 -> They came over and resuscitated him.

1409.575 -> He had tremendously high cholesterol.

1411.659 -> He was given the statins.

1413.04 -> He had tremendous muscle pains

1414.75 -> so he couldn't take them anymore.

1416.28 -> He was then put on niacin.

1417.839 -> He had an anaphylactic reaction.

1419.49 -> That's a life-threatening allergic reaction,

1421.2 -> so he couldn't take the niacin,

1422.745 -> and his cardiologist said

1424.2 -> there's nothing else I can do for you.

1425.4 -> One of these days you're just going to drop dead.

1427.38 -> Gary was very depressed and despondent.

1429.974 -> His wife works with us.

1431.88 -> She's one of the stenographers.

1433.05 -> I gave her a copy of Forks Over Knives.

1435.72 -> They watched it together and Gary said,

1437.88 -> "Hey, wait, there's something I can do about

1439.56 -> my life and about my health."

1441.225 -> He gave up all meat and all dairies,

1443.25 -> but a little bit of salmon,

1443.251 -> he has a little bit of salmon now and then.

1445.71 -> He gave up all carbohydrates,

1448.02 -> meaning the bad carbs,

1449.19 -> the pasta, the breads,

1450.33 -> the donuts, that kind of thing.

1452.115 -> He feels and looks great.

1454.17 -> His cholesterol was normal and

1455.94 -> his lipoprotein profile is normal.

1458.55 -> Instead of the bad B kind,

1460.35 -> he's now converted his lipoprotein to A. It's great.

1463.8 -> I like to joke that there's now

1465.21 -> only one carnivore in this picture.

1466.98 -> That's over here. Dr. Kim Williams

1471.03 -> is now the president of

1471.93 -> the American College of Cardiology.

1473.685 -> He became plant-based in 2003.

1475.92 -> Why? Because he had a patient who had elevated

1478.59 -> cholesterol and he told her,

1479.58 -> "You got to go on statins," and she refused.

1481.59 -> She said, "Absolutely not."

1482.775 -> She became plant-based and he

1484.68 -> saw in front of his eyes and she cured herself.

1487.08 -> Then he tested himself and said,

1488.7 -> "Oh my goodness, I have elevated cholesterol.

1490.86 -> He said, "Well, I know what to do now."

1492.405 -> He did what his patient did and he became plant base.

1494.76 -> It's great and he's been feeling great ever since.

1497.19 -> Now, we're going to switch gears again and

1498.9 -> talk about erectile dysfunction.

1501.135 -> What is the number one cause of

1503.04 -> erectile dysfunction in the United States?

1505.035 -> If you listen to too much TV,

1506.52 -> you're going to go with low testosterone.

1508.35 -> What are some other things?

1509.7 -> Psychological issues, obesity, prostate issues,

1512.25 -> improper nutrition, low testosterone,

1514.29 -> diabetes, trauma, and heart disease.

1516.375 -> What is the number one cost?

1518.34 -> Don't listen to the TV ads.

1519.99 -> It's improper nutrition.

1522.27 -> This is a busy slide, but bear with me.

1524.64 -> Okay. The erectile dysfunction

1526.98 -> really is the canary in the coal mine.

1529.185 -> In this study, what they did is they looked at

1531.96 -> men having a variety of problems,

1533.97 -> Angina which means chest pain,

1535.53 -> MI, which means heart attack,

1537 -> chest pain or heart attack stroke, heart failure.

1539.865 -> TIA is a mini stroke,

1541.47 -> arrhythmia, first cardiovascular event

1543.74 -> or death of any cause.

1544.895 -> They asked how many of these men had

1547.46 -> erectile dysfunction before they had their event.

1550.775 -> Here are the numbers, the percentages,

1552.785 -> whopping percentages.

1554.525 -> In fact, nine different studies with 3800 men,

1558.05 -> 78-88 percent, the vast majority had

1561.26 -> erectile dysfunction before the event

1563.765 -> or their sudden death.

1565.13 -> If you know anyone with erectile dysfunction,

1567.485 -> their body is saying please help me.

1569.585 -> My arteries are having

1571.04 -> difficulty please fix my endothelium,

1574.005 -> because if they're having erectile dysfunction they're

1576.63 -> incredibly high risk of having some kind of an event.

1579.855 -> We want to stop it when they had

1582.09 -> the erectile dysfunction and not let them go on.

1584.46 -> In fact, there's even a free book

1586.29 -> on Amazon Diet And Impotence,

1588 -> how your food choices are either causing or

1590.34 -> preventing erectile dysfunction and infertility.

1593.34 -> If you want to have a good time, what do you need?

1595.275 -> Well, you have to have an intact endothelium.

1597.12 -> That's the lining of the artery,

1598.62 -> smooth muscle nerves and you got to have nitric oxide,

1601.62 -> that's dynamite that gets everything going.

1604.23 -> What do you want to eat to get the nitric oxide?

1606.81 -> This is a photo from what the planet eats.

1608.97 -> Anyone think this is an American table?

1611.175 -> No, look at all these lovely veggies and fruits.

1614.295 -> Yeah, so this is great for nitric oxide.

1616.77 -> But look at the photo they took of

1618.21 -> the typical American Table.

1620.085 -> I defy you go ahead,

1621.63 -> find a veggie and a fruit in there.

1624 -> There's a grape and a tomato,

1627.225 -> but other than that, it's pizza, meat,

1629.25 -> meat, meat, meat, processed foods, dairy.

1631.98 -> Is this going to give you the cascade you

1634.23 -> want to cure erectile dysfunction?

1636.915 -> This is the cause of it.

1638.505 -> In fact, this doctor, this cardiologist,

1641.31 -> he prescribes a vegan diet to improve sex life.

1644.295 -> He says outside the need for emergency surgery,

1646.5 -> I've never seen anything come close to the breadth

1649.26 -> and depth of benefits that a plant-based diet provides,

1652.185 -> says cardiologists Dr. Robert Ostfeld,

1654.21 -> Yale- & Harvard-trained who runs

1655.74 -> the Cardiac Wellness Program

1657.06 -> at Montefiore Medical Center.

1659.55 -> What foods are packed with a nitrates and

1662.43 -> the antioxidants that make them

1663.78 -> rush to convert to nitric oxide,

1665.865 -> arugula, rhubarb, kale, swiss chard,

1668.43 -> spinach, bok choy, and beats are at the top of the list.

1671.325 -> Finish your diet off with grapes,

1673.14 -> pomegranates, apples and green tea,

1674.94 -> and you have a dynamite erotic potion that will

1677.4 -> supercharge your endothelium both

1679.86 -> in your groin and in your heart.

1682.665 -> Over 400 years ago, Thomas Sydenham said,

1685.815 -> "A man is as old as his arteries,"

1687.6 -> so you don't want old arteries.

1689.43 -> "Eat plants to protect your brain,

1691.785 -> eat plants to protect your heart,

1693.51 -> but also eat plants to power

1695.46 -> your sexual life even if it seems hard at times.

1698.475 -> What may seem hard will keep you hard."

1701.46 -> [LAUGHTER] Now that's a great quote.

1703.995 -> You got to love that. That's a great quote.

1706.53 -> We're going to switch gears again

1708.15 -> and talk about osteoporosis.

1709.875 -> Is osteoporosis a big problem?

1711.585 -> Yes, 50 percent of women and

1713.16 -> 25 percent of men over 50 will have a fracture.

1716.01 -> Worldwide, almost nine million fractures

1718.5 -> annually with a fracture occurring every three seconds.

1721.65 -> I showed you this as part of the quiz.

1723.78 -> These countries here have very high calcium intake,

1726.9 -> but also very high hip fracture rate.

1729.54 -> What countries are we talking about?

1731.625 -> The United States, New Zealand,

1733.68 -> Sweden, and the United Kingdom.

1734.94 -> You think, how is that possible that we

1736.86 -> have whopping dairy intake here?

1739.05 -> But what are the other countries that you see down here?

1741.45 -> Hong Kong and Singapore,

1743.07 -> they're lactose intolerant are very little dairy intake.

1746.55 -> Despite what you hear in the news and the ads,

1749.595 -> hip fracture rates are actually highest

1751.44 -> in the countries with the highest dairy intake.

1753.375 -> We're brainwashed to drink your milk for strong bones.

1756.885 -> That's the furthest thing from the truth.

1759.195 -> When you see all these ads, Got Milk?

1761.685 -> You don't want to read the ad.

1763.77 -> What she really is trying to say is yes,

1766.005 -> almond milk or oatmeal milk or hemp milk, not cow's milk.

1770.25 -> You may be saying, why doesn't milk have calcium?

1773.07 -> Yes, it does, but what happens?

1775.26 -> The standard American diet causes much of

1777.42 -> the consumed calcium to be lost in the urine.

1780.135 -> Excess salt, caffeine, sugar,

1781.89 -> and animal products leach calcium out of

1784.14 -> the bones and promote urinary calcium loss.

1786.84 -> You ingest it and then you lose it,

1788.7 -> and you lose even more.

1790.305 -> In contrast, vegetables, beans, fruits, nuts,

1793.68 -> and seeds are rich sources of calcium and

1796.095 -> other important minerals and do not

1797.94 -> promote the urinary excretion of calcium.

1800.085 -> Which foods are high in calcium?

1802.095 -> Romaine, lettuce, bok choy,

1803.97 -> sesame seeds, broccoli, kale, garbanzo beans.

1807.27 -> The list goes on and on.

1808.705 -> Your body will absorb

1810.41 -> some 50 percent of the calcium and veggies,

1812.645 -> but only a third of the calcium and milk.

1815.09 -> Then because of the cascade of events,

1816.98 -> you actually lose the calcium from your bones.

1819.58 -> If you want to treat osteoporosis,

1821.58 -> you want to eat plant-based foods.

1824.11 -> How about diabetes?

1825.86 -> Dr. Barnard has studied this extensively.

1828.35 -> He's found time and again that a low-fat plant-based diet

1831.65 -> leads to significant weight loss and

1833.54 -> dramatic improvement in blood sugar,

1835.535 -> plasma lipids, and blood pressure.

1837.88 -> He says, all of this occurs in

1840.15 -> the absence of any limits on carbohydrates,

1842.64 -> calories, or portion sizes. Let me say that again.

1845.265 -> This is not weight watchers where people have to

1847.2 -> weigh their staff and they eat tiny little meals.

1849.54 -> All of this benefit occurs in

1851.7 -> the absence of any limit on carbohydrates,

1854.97 -> calories, or portion sizes.

1856.725 -> If the food is good for you,

1858.33 -> you can eat as much as you

1859.71 -> want and still get these benefits.

1861.66 -> He says, in our studies and many others,

1863.91 -> people with diabetes, weight problems,

1865.77 -> lipid disorders, and other conditions

1867.57 -> discover the power of throwing out meat, cheese,

1870.15 -> and other animal products,

1871.5 -> as they replace them with healthy beans, grains,

1874.41 -> vegetables and fruits, weight melts away,

1877.08 -> blood sugars fall and the need for medications drop.

1880.425 -> For most people, hypertension,

1882.48 -> diabetes, high cholesterol goes away within days.

1886.02 -> What about auto-immune disorders?

1888.45 -> There's a whole host of auto-immune disorders.

1890.685 -> This includes multiple sclerosis, Crohn's disease,

1893.01 -> rheumatoid arthritis, lupus,

1894.36 -> what are they all have in common?

1895.65 -> They're all auto-immune disorders. Guess what?

1897.6 -> They all respond beautifully to a plant-based diet.

1901.275 -> This is a woman I met.

1902.835 -> This is before I met her,

1904.17 -> she has sarcoid, which

1905.43 -> is one of the autoimmune disorders.

1906.99 -> She had so much pain,

1908.43 -> had eight out of 10 pain daily,

1909.93 -> never left her house,

1911.1 -> was on all pain medications.

1913.185 -> Then she became plant-based.

1915 -> Look at her on a plant-based diet.

1916.65 -> She's glowing, she's thinner,

1918.27 -> she's active, she's living life to her fullest.

1920.61 -> She became plant-based, got off all of her medications

1923.399 -> including her inhalers, and is pain-free.

1926.52 -> What about her eyes?

1928.964 -> [LAUGHTER] Macular degeneration.

1932.355 -> Is this a serious problem?

1933.9 -> Yes, it's the leading cause of

1935.04 -> blindness for folks over 65.

1937.11 -> The damage is caused by excess free radicals.

1939.675 -> If you think about a fireplace,

1941.13 -> the little sparks coming out of the fireplace,

1942.99 -> that's like a free radical.

1944.7 -> If it lets it go out,

1946.065 -> it could start a fire, so we don't

1947.49 -> want those little sparks going out.

1949.65 -> The damage to the macular is from the free radicals.

1953.235 -> What they found in this study was

1954.93 -> 88 percent less macular degeneration

1957.48 -> people eating greens five times a week.

1959.58 -> When the folks said, "I don't want to eat the greens,

1961.47 -> I'm going to do the supplements instead."

1962.94 -> Vitamin C, vitamin E or vitamin A,

1964.65 -> they found it was of no use.

1966.165 -> You've got to eat the veggies.

1968.065 -> If you want carotenoids.

1970.34 -> Higher carotenoids, lower rate of macular degeneration.

1973.34 -> You want to eat green leafy veggies, carrots,

1975.725 -> and citrus. What about cataracts?

1978.57 -> I thought you just get older, you get cataracts.

1980.79 -> No. Instead of the blurry vision,

1983.19 -> what they found is, is this a big problem?

1985.71 -> Yes, 20 million Americans over 40 have cataracts.

1988.515 -> Damage caused by what?

1990.405 -> Excess free radicals.

1991.71 -> This is a common thing.

1992.82 -> Free radicals are bad throughout our body.

1994.56 -> They cause inflammation and they cause disease.

1997.005 -> What they found is that lutein is

1999.63 -> the main component in our lens of the eye.

2002.3 -> It's also the antioxidant in

2004.22 -> spinach and the dark leafy green veggies.

2006.5 -> What happens when you eat a lot

2007.94 -> of dark green leafy veggies?

2009.44 -> What they found is the folks in this study,

2011.6 -> this Wisconsin study, the highest lutein consumption,

2014.705 -> half the rate of cataracts,

2016.294 -> and those with the highest spinach consumption,

2018.32 -> 40 percent fewer cataracts.

2020.119 -> Yay, so eat our spinach.

2022.415 -> What about dementia?

2024.005 -> We're going to talk about this more

2025.25 -> in the last segment of the talk.

2026.42 -> But just briefly, Alzheimer's,

2028.579 -> 1 in 5 over 70 will have cognitive impairment.

2031.52 -> Half of folks with cognitive impairment

2033.68 -> will develop dementia in five years.

2035.99 -> About 20 percent of Alzheimer's cases are

2038.48 -> attributed to elevated homocysteine.

2040.745 -> Homocysteine is a byproduct of methionine.

2043.31 -> Where do you get the methionine?

2044.555 -> From animal products.

2046.595 -> The brain uses B12, B6,

2049.1 -> and folate to get rid of the homocysteine.

2051.8 -> But 96 percent of Americans don't

2054.44 -> eat enough greens and beans to have enough folate.

2057.77 -> Which side of the brain do you want?

2060.485 -> If you're eating this,

2062.045 -> you're heading towards this.

2063.74 -> If you want to keep this,

2065.405 -> you want to eat these,

2066.695 -> the beans and the greens.

2068.27 -> In fact, one study put folks on

2070.94 -> a plant-based diet for just one week, just one week.

2074.075 -> In one week alone, they saw

2075.605 -> homocysteine drop by 20 percent.

2077.66 -> Boom, one week, 20 percent drop.

2080.015 -> That's remarkable. Just think

2081.725 -> if you were plant-based all the time.

2083.96 -> Let's switch to the second part of our talk,

2086.24 -> which is talking about nutrients.

2087.965 -> Let's be nutrient wealthy.

2089.915 -> There's the good and the bad.

2092.24 -> If you want to be plant-based,

2093.649 -> you have to have B12.

2095.165 -> You must take a B12 supplement,

2096.935 -> absolutely key to take a B12 supplement.

2099.41 -> Also important to check your vitamin D levels.

2101.765 -> You want calcium but you want

2103.1 -> it naturally through your food.

2104.615 -> Folate, not folic acid.

2106.685 -> Resveratrol and there's a lot of

2108.32 -> information also coming out on probiotics.

2110.63 -> In terms of the bad,

2112.085 -> you do not want folic acid.

2113.6 -> Yes, you want folate, but not folic acid.

2115.67 -> If you're on a multivitamin check,

2117.2 -> most multivitamins have folic acid rather than folate.

2119.87 -> You can find ones with folate instead.

2122.27 -> You do not want vitamin A, Beta carotene,

2124.49 -> vitamin E, selenium, iron, copper, or salt.

2127.505 -> What they found is supplements are not

2129.29 -> just neutral, and many times, when you take supplements,

2131.75 -> these kinds of supplements,

2132.83 -> they actually can increase your risk of death.

2135.725 -> What are the good nutrients?

2137.99 -> Free radicals again, we've talked a little bit

2140.21 -> about free radicals with Dr. Fuhrman has

2141.95 -> found is that animal-based foods lack

2144.305 -> antioxidant shields and tend to

2146.06 -> activate free radical production and cell damage.

2148.82 -> While plant-based foods with

2150.53 -> their abundant antioxidants tend to prevent such damage.

2154.355 -> What should we be eating?

2155.795 -> He calls them G-bombs,

2157.325 -> and we need to eat them every day.

2158.96 -> Greens, berries, onions, mushrooms, beans, and seeds.

2162.59 -> Within seeds, he includes nuts.

2164.405 -> G-bombs. When he looked at 206 epidemiologic studies,

2169.4 -> the consumption of raw greens was

2171.08 -> the most consistent and powerful association with

2173.48 -> reduction of cancers of all types including stomach,

2175.94 -> pancreas, colon, and breast.

2178.205 -> You really want to become

2180.38 -> friends with the cruciferous vegetables.

2182.96 -> Kale, broccoli, cabbage, cauliflower,

2187.49 -> watercress, bok choy.

2189.05 -> These guys rock.

2190.34 -> Why? When you increase

2192.17 -> your regular veggie consumption 20 percent,

2194.54 -> you decrease your cancer risk 20 percent.

2196.82 -> But when you increase your cruciferous

2198.559 -> vegetable intake 20 percent,

2200.24 -> you decrease your cancer risk 40 percent.

2202.835 -> It's twice the bang for the buck.

2204.875 -> What about mushrooms?

2206.375 -> These guys think of them as

2207.68 -> the Arnold Schwarzenegger terminator for cancer cells.

2210.62 -> These guys rock.

2212.105 -> Why? They enhance

2213.92 -> natural killer T cell function, getting rid of cancer.

2217.25 -> They prevent DNA damage.

2218.6 -> They slow tumor growth.

2219.785 -> They cause programmed cancer cell death.

2221.795 -> They prevent angiogenesis, meaning cancer needs to have

2224.42 -> a blood supply so it chokes

2225.71 -> off the blood supply to the cancer.

2227.54 -> This has been shown for breast,

2229.01 -> prostate, colon, and other cancers.

2230.915 -> It helps dendritic cells,

2232.55 -> think of them as spindly things that

2234.05 -> catch cancer cells and microbes.

2236.525 -> It helps prevent the decline in the number

2238.85 -> of dendritic cells that we see with aging.

2240.905 -> This next one I particularly like,

2242.72 -> it helped stop the growth of fat cells.

2244.61 -> Yay. That one gets a smiley face.

2246.32 -> [LAUGHTER]

2248.21 -> What about onions and garlic?

2249.71 -> It reduces the risk of

2250.76 -> all common cancers including colon,

2252.725 -> ovarian, prostate, esophageal, and stomach cancer.

2255.935 -> The stuff that makes you cry is the stuff you want.

2258.605 -> It inhibits angiogenesis, again,

2260.72 -> it doesn't allow the cancer to get a blood supply.

2263.06 -> It detoxifies carcinogens and can

2265.085 -> even be an anti-inflammatory for arthritis.

2268.055 -> Pomegranates. I've just got to eat

2270.08 -> more of these because these guys rock.

2272.045 -> They are anti everything, antioxidant,

2274.28 -> anticarcinogen, anti-inflammatory.

2276.62 -> They help prevent cancer, diabetes,

2278.69 -> cardiovascular disease, erectile dysfunction.

2280.97 -> Who needs a little blue pill?

2282.14 -> Just eat a pomegranate.

2283.16 -> [BACKGROUND] It's great.

2284.705 -> It helps prevent bacterial infections,

2286.849 -> antibiotic resistance, and UV skin damage.

2289.46 -> It lowers blood pressure,

2291.08 -> prevents cancer especially breast,

2292.94 -> prostate, colon, and leukemia.

2294.725 -> It prevents platelet clumping,

2296.39 -> so blood clots and atherosclerosis.

2298.745 -> Reduces kidney infections.

2300.71 -> One study showed heart patients

2302.48 -> with severe blockages in their arteries,

2304.31 -> they took one ounce a day

2305.735 -> for one year of the pomegranates,

2307.37 -> they had 20 percent less blood pressure

2309.83 -> and 30 percent less plaque after one year.

2312.77 -> Berries, you want to eat a lot.

2314.645 -> They act just like the cruciferous vegetables.

2316.91 -> They help transform the damaged DNA back to near

2319.37 -> normal and reduce cancer at many sites.

2322.145 -> What kind of berries? Any kind of barriers you want.

2324.47 -> Black, blue raspberry,

2326.255 -> acai, goji, elderberries, strawberries.

2328.7 -> They're great. Very high in antioxidants.

2332.015 -> Nuts and seeds. I hear some people saying,

2334.04 -> "I can't eat nuts and seeds.

2335.12 -> It's too high in fat."

2336.605 -> The fat problem is

2338.6 -> a problem only if the fat is coming from animals,

2341.33 -> not if it's coming from nuts.

2343.07 -> Study after study has shown for all populations,

2346.16 -> genders and ages, as nut consumption increases,

2349.7 -> death from all causes decreases.

2352.01 -> What they found is that the overall lifespan increases.

2355.34 -> Eat your nuts. This is not achieved with the oils.

2358.28 -> You need to eat the actual nuts.

2360.095 -> The last part of our talk is talking about being wise.

2363.215 -> Exercise is better than Zoloft at treating depression.

2366.035 -> This was in the New York Times in 2000.

2367.955 -> But what about treating dementia?

2371.62 -> This is part of the quiz. What is even more

2374.57 -> disturbing and what virtually no one recognizes,

2376.76 -> is that inactivity is killing our brains too.

2379.67 -> Physically shriveling them.

2381.245 -> This is my mom.

2383.195 -> My mom got a degree in English and Library Sciences.

2387.125 -> She actually had ADD or

2388.52 -> ADHD before we knew what that was.

2390.425 -> She was a librarian and English teacher.

2393.59 -> She ran a pharmacy.

2395.06 -> She worked as a circulating nurse for a while.

2397.67 -> Well, she married my dad and they moved to Palm Springs.

2400.34 -> You see, brings wealth of

2401.51 -> cultures to life in Palm Springs.

2403.16 -> My dad was an attorney and so mom was bored and she said,

2405.8 -> "I think I'd like to go to law school."

2407.525 -> My dad said, "Don't bother,

2409.43 -> you could never pass the bar." [LAUGHTER]

2410.99 -> [BACKGROUND] Well,

2413.69 -> you don't give a challenge like that to my mom.

2416.12 -> [BACKGROUND] Here she is

2418.4 -> graduating from law school and there I am.

2421.025 -> Is that with my dad?

2422.405 -> No, that's the dean of the law school. [LAUGHTER].

2426.02 -> She was a practicing attorney for many years,

2428.93 -> she did crossword puzzles every day,

2430.985 -> she could quote sonnets and do poetries incredibly smart.

2434.57 -> Here she is with my daughter 11 months,

2436.685 -> look at the bright look in her face and

2438.59 -> then look at her seven years later.

2440.81 -> I hope you can see the glaze look on her face,

2443.9 -> the light has gone from her eyes and she has all timers.

2447.635 -> Now she did have Alzheimer's,

2450.47 -> she since passed but she was born in South America,

2453.62 -> her parents were missionaries, so she played

2455.87 -> hymns at church from five years old on.

2458.615 -> It was very interesting,

2460.4 -> she could play full hymns with

2461.99 -> full chords but she couldn't remember our names,

2464.21 -> her name, couldn't brush her teeth,

2465.89 -> couldn't brush your hair or do

2467.18 -> the activities of daily living.

2469.04 -> This is the last picture of her,

2471.08 -> she died after battling Alzheimer's for 13 years.

2474.335 -> For me, personally, this is

2475.94 -> the number one reason why

2477.56 -> I am plant-based and why I try to

2479.24 -> exercise everyday because I will do absolutely anything

2482.24 -> to avoid this and have that impact on my daughter.

2485.765 -> Luckily, found out about this book spark,

2488.225 -> The Revolutionary New Science of Exercise in the Brain.

2491.69 -> Physical activity sparks biological changes

2494.6 -> that encourage brain cells to bind to one another.

2496.895 -> I do not know about you, I want

2498.11 -> my brain cells to bind to one another,

2500.075 -> I want them to hold hands and hang on.

2502.04 -> [LAUGHTER] Moving on,

2503.99 -> muscles produces proteins that travel through

2506.12 -> the bloodstream and into the brain where they play

2508.13 -> pivotal roles in the mechanisms

2510.2 -> of our highest thought processes.

2511.955 -> Brain scans of exercising rodents: "Not only did

2514.55 -> the running rodents show an increase in BDNF,

2517.25 -> that's growth factor over

2518.27 -> controls but the farther each mouse ran,

2520.97 -> the higher the levels were."

2522.545 -> The act of mice had

2524.15 -> twice as many new stem cells in the hippocampus.

2526.91 -> Now you may be saying, "What the heck is the hippocampus?

2528.83 -> That sounds like hippopotamus."

2530.3 -> Well, let's talk about that.

2531.575 -> Here's a healthy brain,

2532.85 -> here's an all timers brain and

2534.86 -> this part here is what is associated with memory.

2537.02 -> This is where the hippocampus is and look at

2539.3 -> that same area in the person with Alzheimer's.

2541.609 -> Alzheimer's causes decrease in brain volume, but

2544.46 -> particularly, in the area for memory.

2547.58 -> We really want brain cells everywhere,

2549.86 -> but particularly, in the areas from memory.

2552.605 -> Does exercise help?

2553.97 -> Absolutely. It strengthens

2555.77 -> the connections between brain cells,

2557.495 -> it creates more synapses to expand connections,

2560.255 -> it encourages new stem cells to divide

2562.46 -> and become functional neurons in the hippocampus,

2564.59 -> that's the area for memory.

2566.115 -> It elevates the supply of

2567.76 -> neurotrophic factors for

2569.05 -> neuroplasticity and neurogenesis,

2570.79 -> meaning you get new brain cells and you put miracle

2573.31 -> grow on them so you'd make him grow and stick and stay.

2576.46 -> Has this been shown in human populations?

2578.95 -> Absolutely. In this study of 1,500 people in

2581.77 -> Finland falling people for 21 years aged 65-79,

2585.91 -> those who exercise at least twice a week had

2588.28 -> 50 percent less likely to develop dementia.

2591.195 -> This was even more pronounced

2592.76 -> for the folks that have the gene that

2594.26 -> predisposes them to Alzheimer's, the APOE4.

2597.47 -> When people come to recognize how their lifestyle

2600.26 -> can improve their lifespan, living better,

2602.75 -> not simply longer, they will at the very least be more

2605.87 -> inclined to stay active and I added and eat good foods.

2609.515 -> What kind of exercise you want to do?

2612.065 -> The best is if you can do

2614.09 -> aerobic exercise and have skill acquisition.

2617.72 -> Basically, dancing where you

2619.25 -> have to do more complex movements.

2621.02 -> Dancing, yoga, rock-climbing, martial arts,

2624.035 -> this kind of dancing, all of that is great.

2626.855 -> Here's one of our former residents,

2628.61 -> he's studying for his boards

2629.81 -> while he's golfing multi-tasking.

2631.67 -> [LAUGHTER] Basically, any exercise can help,

2634.775 -> even walking five minutes a day can

2636.71 -> help so get out there and exercise.

2638.975 -> The American Heart Association calls these the Simple 7,

2642.23 -> we are supposed to meet all seven.

2644.18 -> No smoking, blood sugar under 100,

2646.73 -> blood pressure less than 120 over 80,

2648.905 -> being active 30 minutes five times a week,

2651.515 -> cholesterol less than 200, weight,

2653.975 -> BMI less than 25,

2655.865 -> eating better: so food low and the bad fats, cholesterol,

2659.48 -> sodium and sugar and food high in fiber,

2662.12 -> veggies/fruit and lean protein.

2664.01 -> What do you think? How many Americans

2666.139 -> meet all seven? Any guesses?

2668.675 -> Fewer than 1 in 2,000 Americans meet all seven.

2673.01 -> [LAUGHTER] It's terrible, isn't it?

2674.39 -> We got to get out there, we got to

2675.71 -> eat better and we got to exercise.

2677.389 -> We got some people you may be saying,

2679.25 -> "Oh, I can't be plant-based, I'm an athlete."

2682.625 -> Well, look at this couple,

2684.41 -> they ran a marathon every single day for a year,

2688.775 -> in fact 366 because

2691.1 -> they wanted to be in the Guinness Book of World Records.

2693.905 -> Yeah, and not only were they plant-based,

2696.049 -> they were raw plant-based

2697.61 -> and they ran a marathon every day.

2698.99 -> [BACKGROUND] ESPN wrote this article,

2701.6 -> "Football players go vegan never felt better".

2704.045 -> Lutui failed a physical. He became vegan.

2706.28 -> He says he is in the best shape of his life.

2708.365 -> Impressed with the result,

2709.58 -> his whole family is now going vegan.

2711.71 -> Pro Bowler Foster believes he's creating a healthier,

2714.41 -> stronger body that will make him a better

2716.54 -> player despite all the warnings

2718.46 -> and discouragement he hears.

2719.6 -> For him, the bottom line is that he

2720.89 -> doesn't feel good when the eats meat.

2722.75 -> He is philosophical about the reason

2724.76 -> people are so resistant to his new diet.

2726.995 -> We're emotionally attached to food, bad food.

2729.785 -> Think about every big event in

2730.97 -> America, it's attached to food.

2732.41 -> Christmas, thanksgiving,

2733.55 -> birthdays, holidays, it's with the food,

2735.335 -> that's why people feel so strongly about it,

2737.66 -> they are emotionally attached to it.

2739.49 -> This was on the cover of

2741.38 -> the sports page in

2742.49 -> the union tribune just about two weeks ago.

2744.545 -> Vegging out at meal times

2746.18 -> helps Chargers' Allen improve fitness.

2748.115 -> When asked, "What is the main thing that's helped you

2750.5 -> improve your game and improve your nutrition?"

2753.05 -> He said, "Salad."

2754.61 -> [LAUGHTER] You may be saying,

2756.89 -> "I'm too old, I can't start this stuff."

2759.23 -> Here's Dr. Horacio D'Agostino,

2761.45 -> he left UCSD to become chair of radiology at Shreveport,

2764.554 -> he found out about the China study in the book Sparks.

2767.135 -> In his 60s he's became plant-based and

2770 -> started doing races, triathlons, 5Ks, 10Ks.

2773.135 -> He comes in first and second in his age group every race.

2776.57 -> His son, a gourmet chef,

2778.385 -> became plant-based as well and he

2780.95 -> comes in first in his age group for every single race,

2783.5 -> triathlon, bike race, running race,

2785.51 -> you name it, and he's now

2786.71 -> going to medical school, which is great.

2788.54 -> So yes, you can absolutely start at any age.

2791.465 -> This is the mom of one of my friends,

2793.684 -> she started walking for exercise at age 60,

2796.25 -> started running at 72,

2797.9 -> she is the current USA record holder

2800.81 -> for the fastest half marathon for 80 year old and above,

2804.305 -> so get out there and exercise, absolutely.

2807.515 -> How do you want to start?

2809.15 -> Dr. Bernard, the diabetes expert says for

2812.21 -> breakfast some choices include

2813.905 -> oatmeal with cinnamon and raisins,

2815.45 -> half cantaloupe, whole grain cereal with soy milk.

2818.45 -> Pick a bunch of different milks,

2819.74 -> there's oatmeal milk, ham milk,

2821.09 -> rice milk, almond milk,

2822.965 -> veggie sausage, tofu scramble.

2825.605 -> For lunch; lentil soup,

2827 -> split-pea soup or white bean chili

2828.8 -> with crusty bread and steamed veggies,

2830.66 -> pizza without cheese but with extra sauce and veggies.

2833.525 -> Dinner could be a green salad and bowl of minestrone,

2836.255 -> followed by angel-hair pasta with artichoke hearts,

2839.135 -> seared oyster mushrooms and chunky tomatoes.

2841.4 -> I don't know about you but sure sounds good to me.

2843.26 -> [BACKGROUND] I encourage you

2845.03 -> to do what I did to my husband.

2846.47 -> Don't believe me, don't believe

2847.61 -> anyone else, test yourself.

2849.29 -> Test yourself day 1 and test yourself day 12,

2853.19 -> going on a strict plant-based diet

2855.29 -> and test the labs that are most important to you.

2857.555 -> For instance, you might want to check

2858.83 -> your cholesterol and I know that you are going to see

2861.11 -> a dramatic drop if you have arthritis check

2863.36 -> some of the inflammatory markers.

2866.105 -> This is the book that we

2867.86 -> used and this is what I use to convince my husband,

2870.08 -> this is 12 Days To Dynamic Health.

2871.985 -> What's great about this is it gives you

2873.47 -> shopping list and recipes for the 12 days.

2876.47 -> You know exactly what to buy and what to make.

2878.945 -> Not happy the first week,

2880.685 -> don't despair, you have detoxing to do.

2883.325 -> It's just like withdrawing from caffeine and smoking,

2886.294 -> you might have temporary fatigue,

2887.96 -> weakness, headaches that can occur.

2890.15 -> Gas? Yes, you're going to have some,

2892.58 -> there's just no way around it, [BACKGROUND] it passes.

2896.83 -> Your gut will get used to your new way of eating,

2900.02 -> you're still going to have gas, but it will get better.

2902.285 -> If you need more protein,

2903.68 -> try nuts and seeds.

2904.7 -> If you want more oil to feel

2906.08 -> full try flax seeds and walnuts.

2908.45 -> I can't cook to save my life,

2910.01 -> so my husband and I eat out a lot.

2911.57 -> Thai and Vietnamese are lactose intolerant,

2913.58 -> so if you leave off the meat, it's basically plant-based.

2916.445 -> We also love fast food,

2918.14 -> Mexican, so chipotle, rice, beans,

2920.06 -> guac, and veggies, boom,

2921.29 -> we're out the door with a fairly healthy meal.

2923.81 -> Then I get this a lot, "Well,

2925.52 -> come on Meg, everything in moderation."

2928.13 -> Really, everything in moderation?

2930.905 -> Let's try somethings, let's see if you agree on this.

2933.425 -> How about arsenic is that okay in moderation?

2935.84 -> [LAUGHTER] How about lead, cocaine,

2938.99 -> heroin, mold, really everything in moderation?

2942.8 -> I encourage you to think about meat

2944.24 -> and dairy in this list.

2945.785 -> We want to really reduce our exposures to those.

2948.995 -> Kaiser is already on board with this.

2951.2 -> They have a whole pamphlet,

2952.43 -> I have an example of one here,

2954.17 -> instructing patients to be

2955.55 -> plant-based because they've already

2956.66 -> seen the benefits of it.

2957.935 -> In the pamphlet, they tell the patients about

2960.26 -> what is a whole food plant-based diet.

2962.6 -> They tell them what the health benefits are,

2964.595 -> they encourage them to do a 30-day challenge.

2967.475 -> Going back to our quiz, what did we see?

2970.61 -> That Dr. Campbell was looking at rats with liver cancer,

2973.43 -> fed 20 percent protein versus five percent protein,

2976.28 -> and what happened to them?

2977.48 -> These rats died, these rats were fine.

2980.78 -> Before you say, "Well, I'm just going to

2982.1 -> reduce the amount of protein in my diet."

2983.69 -> Remember, he was using milk protein.

2986.045 -> He did not find these effects with plant-based proteins,

2988.76 -> so it was only the animal-based proteins.

2991.7 -> Here, the heart attack rate in

2993.53 -> Norway during World War II, for me,

2995.27 -> this is some of the strongest evidence that what we eat

2998.645 -> absolutely impacts our health because as soon

3000.76 -> as the war ended and they got their livestock back,

3003.055 -> they got their heart attacks back too.

3005.35 -> Want to have a good time?

3007.045 -> Eat plants to power

3008.53 -> your sexual life even if it seems hard at times.

3010.9 -> What may seem hard,

3012.16 -> will keep you hard.

3014.05 -> For osteoporosis, don't be fooled by the ads,

3017.47 -> don't drink your cow's milk to make your bones strong.

3020.215 -> These countries with the highest dairy intake

3022.3 -> have the highest hip fracture rate.

3023.935 -> We want to be like these folks with not eating the dairy.

3027.64 -> G-BOMBS, you want to eat them every day.

3030.385 -> Greens, berries, onions, mushrooms, beans,

3032.98 -> and seeds, and with the seeds we include nuts,

3035.215 -> so eat them every day.

3036.88 -> What is even more disturbing and what virtually no one

3039.67 -> recognizes is that inactivity is killing our brains too,

3043.21 -> physically shriveling them,

3044.53 -> so we got to get out there and move.

3046.285 -> Then which brain do you want?

3048.175 -> If you're eating this stuff,

3049.51 -> you're heading towards here.

3050.725 -> If you want this brain and want to keep this,

3052.75 -> again, you want your green

3053.8 -> leafy vegetables and your beans.

3055.51 -> Remember the study, just one week on

3058.06 -> a plant-based diet decreased

3059.53 -> homocysteine levels by 20 percent.

3062.005 -> In conclusion, [NOISE] in

3064.06 -> order for man to succeed in life,

3065.53 -> God provided him with two means,

3067.03 -> education and physical activity.

3069.22 -> Not separately, one for

3070.48 -> the soul and the other for the body,

3072.22 -> but for the two together.

3073.525 -> What these two means,

3074.8 -> man can attain perfection, and who said that?

3077.695 -> Plato. So we've known this for quite a while.

3080.515 -> What are the eating recommendations?

3082.48 -> Dr. Fuhrman says we need

3083.68 -> at least six servings of fresh fruits a day,

3085.795 -> concentrating on berries and pomegranates.

3088 -> Eight servings of veggies per day.

3090.205 -> Two servings at least from

3091.48 -> the cruciferous vegetables and at least one raw.

3094.225 -> We want a half a cup of beans and legumes a day,

3096.865 -> one ounce of raw nuts and seeds a day,

3098.89 -> large salad every day, Omega 3s,

3101.44 -> and I added resveratrol and probiotics.

3104.095 -> What do you not want to eat?

3105.61 -> He says barbecued, processed, and commercial meats.

3108.13 -> I would say all meats of all kinds,

3110.17 -> that includes turkey, chicken,

3111.61 -> and eggs, just so we're clear.

3113.035 -> Fried foods, dairy of all kinds, soft drinks,

3116.29 -> sugar, and artificial sweeteners, white flour products.

3119.77 -> So overall, if you got to have

3121.42 -> the bad food it should be

3122.5 -> less than 10 percent of your diet.

3124.255 -> If you're a woman eating 1,500 calories a day,

3128.05 -> only a 150 calories should come from bad food.

3130.69 -> I hate to tell you a 150 calories of

3132.46 -> bad foods is a really tiny surfing [LAUGHTER] bad food.

3135.93 -> This is the article from Scientific American,

3139.06 -> the true cost of risky behavior.

3141.055 -> They came up with this term,

3142.57 -> a microlife. What is a microlife?

3144.625 -> That you can get a half an hour,

3146.17 -> 30 minutes of your life,

3147.325 -> you can get it back or you can lose it.

3149.845 -> When the green, these are things that if you do them,

3152.26 -> you get extra time to your life.

3154.27 -> The first one exercise,

3155.895 -> you exercise 20 minutes,

3157.2 -> you get two microlives,

3158.759 -> yay, you got an hour back in your life.

3160.935 -> Fruits and veggies, you get a microlife,

3163.095 -> so just one serving of fruits and veggies.

3165.3 -> Alcohol drink, you get a microlife, you may be thinking,

3168 -> "Yeah, I can do that,

3169.365 -> awesome. I'll keep doing that."

3170.955 -> Boom, subsequent alcohol drink,

3172.99 -> you lose 30 minutes of your life.

3174.43 -> [LAUGHTER] So be careful,

3177.13 -> one alcohol drink, okay,

3178.735 -> second one [NOISE] not so good.

3180.61 -> Red meat you lose a microlife.

3182.77 -> Smoking, absolutely, you lose a microlife.

3185.2 -> Sitting more than two hours,

3186.49 -> lose a microlife, being overweight.

3188.56 -> In fact, in the article they said,

3190.15 -> just one quarter-pound burger,

3192.01 -> you lose a microlife.

3193.51 -> So is that burger really worth it?

3195.475 -> Get the veggie burger instead.

3197.65 -> In closing, Dr. Campbell says, "Why be plant-based?

3201.55 -> The possibility of death has been

3203.02 -> holding steady at a 100 percent

3204.58 -> for quite some time"

3205.72 -> [LAUGHTER].

3207.49 -> "I have often met people who use this fact to justify

3210.16 -> their ambivalence toward health information

3212.08 -> but I take a different view."

3213.805 -> "I have never pursued health hoping for immortality.

3217.03 -> Good health is about being able to

3218.95 -> fully enjoy the time we do have.

3221.065 -> It is about being as functional as possible

3223.45 -> throughout our entire lives and avoiding crippling,

3226.33 -> painful, and lengthy battles with disease."

3229.09 -> I wish you all a long [LAUGHTER] and healthful life.

3233.185 -> Thank you very much for your time

3234.52 -> and attention, you've been wonderful.

3235.69 -> [APPLAUSE]

3242.35 -> Great, so we have about half an hour for questions.

3245.05 -> In the blue shirt in the back.

3246.715 -> I didn't hear the last part, what about

3248.17 -> fish and then the last part you said?

3249.61 -> Yeah, the pros and cons of fish.

3251.38 -> Pros and cons of fish.

3253.83 -> The problem with fish is that it's

3256.99 -> an animal product and I

3258.88 -> didn't have time to go through the various cascades.

3261.28 -> But basically, all animal products increase IGF,

3264.91 -> it's a growth factor.

3266.185 -> What they found is that

3267.925 -> by increasing your fish consumption,

3270.385 -> you basically it's like any other animal product

3272.53 -> and you increase your risk of cancer.

3274.735 -> What I didn't realize again,

3276.52 -> we've been brainwashed is you think, "Okay,

3278.8 -> fish I needed my omega 3, so I need fish."

3281.32 -> Do you know fish don't make omega 3s?

3283.42 -> They don't make a single omega 3,

3284.965 -> they just concentrate it.

3286.255 -> Skip the middleman and go to the primary source,

3289.66 -> algae, and that kind of thing.

3290.83 -> There's all kinds of vegan sources of omega 3s.

3294.58 -> You can even get them on Amazon.

3296.095 -> Buy all the stuff, it doesn't taste bad,

3297.64 -> I squeeze it onto a spoon every morning and eat it.

3300.55 -> Fish also, depending on what kind of fish you

3303.61 -> get very high in pollutants,

3306.1 -> mercury, and other things,

3307.66 -> so you are really doing yourself

3309.58 -> a disservice eating the fish.

3313.2 -> I don't know if you remember Michael Greger,

3315.79 -> in his talk show that in the Mediterranean diet,

3318.61 -> there's been no health benefit through eating fish,

3321.31 -> that hasn't been borne out.

3322.57 -> Whereas, the plants, the veggies,

3324.79 -> eating the beans and

3326.11 -> the grains has been shown to be beneficial.

3328.375 -> In the hat. [LAUGHTER] The question was,

3330.79 -> please tell me that chocolate and coffee are okay.

3334.075 -> What are the other options?

3335.85 -> What are the other?

3337.54 -> Coffee has very high in anti-oxidants.

3340.3 -> Then you just have to be careful

3341.5 -> what you put in your coffee.

3343.015 -> Plain black.

3343.93 -> Plain black.

3348.52 -> I've been doing almond milk in my coffee.

3351.505 -> Many studies showing that a tiny anti-oxidants,

3354.43 -> so coffee is fine.

3355.555 -> The chocolate, you just have to be careful

3357.55 -> what's in the chocolate and in particular,

3359.65 -> milk chocolate, because that's got the milk back.

3361.945 -> Luckily, even Vons and

3364.9 -> stuff has got vegan chocolate if you will.

3367.54 -> More and more places they have the dark chocolate.

3370.12 -> If you go to places like Whole Foods,

3372.13 -> you'll have whole shelves that you have to

3374.08 -> sort through in terms of

3375.1 -> which dark chocolate do you want.

3376.705 -> But more and more,

3377.95 -> if you have a sweet tooth like I do,

3379.69 -> there are great vegan desserts,

3381.34 -> as you can see from my rant back here,

3382.96 -> there are tons of

3384.1 -> really good vegan desserts. So I'm here to tell you that.

3387.085 -> The good news is that, yes,

3389.23 -> you can still eat your chocolate and

3390.43 -> you could still have your coffee,

3391.765 -> just be careful what else you mix in with them.

3394.81 -> He said even modest amounts

3397.93 -> of yogurt and cheese can be undesirable, yes.

3400.405 -> Even stores like Vons,

3402.655 -> if you look in the corners where they have the yogurt,

3405.775 -> there's coconut yogurt,

3407.125 -> almond milk yogurt, and soy yogurt.

3409 -> There's a lot of not cow's milk-based yogurt.

3412.57 -> Then you get the probiotics feature of

3415.96 -> the yogurt without the problems from the animal products.

3419.68 -> In terms of cheese,

3421.51 -> there is great fake kale chip cheese,

3425.155 -> that kind of thing, things that taste like Doritos.

3427.435 -> If you want a pizza cheese,

3429.16 -> I have yet to find a good fake pizza cheese,

3431.89 -> it just does not exist.

3433.645 -> So I'm sorry about that.

3435.385 -> Cheese for me was the hardest thing to give

3437.77 -> up and it didn't make sense to me why

3440.469 -> until I found out that cheese goes to

3442.45 -> our dopamine receptors just like cocaine and drugs do.

3445.45 -> So when you eat a bite of cheese,

3447.01 -> your little brain cells are going,

3448.21 -> [NOISE] so that's why

3451.375 -> it was so hard to give up the cheese.

3452.875 -> Once I knew that I go, "Okay, that's why."

3455.605 -> Unfortunately, it's hard.

3456.97 -> Someone told me that Trader Joe's

3458.44 -> has a great fake mozzarella,

3460.255 -> I haven't tried it, so you might want to try that.

3462.31 -> But in general, it's hard to find a good fake cheese,

3465.31 -> but there are great fake sour creams,

3467.71 -> fake yogurt, fake milk, fake creamers.

3470.47 -> Just about all that other stuff.

3471.85 -> Mayonnaise, there's great fake

3473.41 -> replacements for all of that.

3474.7 -> [MUSIC]

Source: https://www.youtube.com/watch?v=LpYwcTFVnv8