how not to diet

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Vegetarians and Stroke Risk Factors—Vegan Junk Food?

"Vegetarians and Stroke Risk Factors
—Vegan Junk Food?" Plant-based diets are
associated with a lower risk of cardiovascular disease, mortality, and
dying from all causes put together. This study of a diverse sample
of 12,000 Americans found that “progressively increasing
the intake of plant foods by reducing the intake of
animal foods may be associated with benefits on cardiovascular
health and mortality…”, but when it comes to plant-based diets
for cardiovascular disease prevention, all plant foods are not created equal. Were the vegetarians in the
British study that found the higher stroke risk just
eating a lot of vegan junk food? Any diet devoid of certain
animal food sources can be claimed to be a
vegetarian or vegan diet; so, it’s important to see
what they’re actually eating. One of the first things I look
at when I’m trying to see how serious a population is
about healthy eating is look at something undeniably, uncontroversially
bad: soda, liquid candy. Anyone drinking straight
sugar water obviously doesn’t have health top of mind. In the big study of plant-based
eaters in America, where people tend to cut down
on meat for health reasons far more than ethics… flexitarians
drink fewer sugary beverages than regular meat-eaters, as do
pescatarians, vegetarians, and vegans.

In the UK study, though, where the
increased stroke risk was found, where folks are more likely to go
veg or vegan for ethical reasons, the pescatarians are drinking less soda, but the vegetarians and
vegans are drinking more. I’m not saying that’s
why they had more strokes; it just might give us an idea of
how healthy the people were eating. In the UK study, the vegetarians and
vegan men and women were eating about the same amount of
desserts, cookies, and chocolate, and about the same total sugar.

In the U.S. study, the average
non-vegetarian is nearly obese, even the vegetarians
are a little overweight, and the vegans were the
only ideal weight group. In this analysis of the UK study, though,
everyone was about the same weight— in fact the meat-eaters
were skinnier than the vegans. The EPIC-Oxford study seems to
have attracted a particularly health conscious group of meat-eaters weighing substantially less
than the general population. Let’s look at some particular
stroke-related nutrients. Dietary fiber appears beneficial
for the prevention of cardiovascular disease
including stroke, and it appears the more the better. Based on studies of nearly a half
a million men and women there doesn’t seem to be any
upper threshold of benefit; so, the more, the better. More than
25 grams of soluble fiber, 47 grams of insoluble dietary
fiber and you can really start seeing a significant drop
in associated stroke risk. So, one could consider these
as the minimal recommendable daily intakes to prevent
stroke at a population level. That’s what you see in people
eating diets centered around minimally processed plant foods.
Dean Ornish got up around there with his whole food plant-based diet.

Maybe not as much as
we were designed to eat, based on the analyses of fossilized feces, but that’s the kind of neighborhood
where we might expect significantly lower stroke risk. How much were the
UK vegetarians getting? 22.1. Now, in the UK they measure
fiber a little differently; so, that may actually
be closer to 30 grams, but not the optimal level
for stroke prevention. So little fiber that the vegetarians
and vegans only beat out the meat-eaters by about 1
or 2 bowel movements a week, suggesting they were eating
lots of processed foods.

The vegetarians were only
eating about a half serving more of fruits and vegetables,
thought to reduce stroke risk in part because of
their potassium content, yet the UK vegetarians at
higher stroke risk were evidently eating so few greens and beans they
couldn’t even match the meat-eaters, not even reaching the
recommended minimum daily potassium intake of 4700 mg a day. And what about sodium? The vast
majority of the available evidence indicates that elevated salt intake is
associated with higher stroke risk. There’s like a straight-line
increase in the risk of dying from a stroke
the more salt you eat. Even just lowering sodium intake
by a tiny fraction every year could prevent tens of
thousands of fatal strokes. Reducing sodium intake to prevent stroke:
time for action, not hesitation, but the UK vegetarians and
vegans appeared to be hesitating, as did the other dietary groups.
All groups exceeded the advised less than 2400 mg daily sodium intake—
and that doesn’t even account for salt added at the table, and
the American Heart Association recommends under just 1500 a day;
so, they were all eating lots of processed foods.

So, no wonder
the vegetarian blood pressures were only 1 or 2 points lower;
high blood pressure is perhaps the single most important modifiable
risk factor for stroke. What evidence do I have that if the
vegetarians and vegans ate better their stroke risk would go down?
Well, in rural Africa where they were able to nail the fiber intake that
our bodies were designed to get by eating so many whole healthy plant
foods— fruits, vegetables, grains, greens and beans, their protein
almost entirely from plant sources, not only was heart disease, our
#1 killer, almost non-existent, so apparently, was stroke, surging
up from out of nowhere with the introduction of salt
and refined foods to their diet. Stroke also appears to be
virtually absent in Kitava, a quasi-vegan island culture
near Australia where diet was very low in salt and
very rich in potassium, because it was a vegetable-based diet.
They ate fish a few times a week, but the other 95% or so
of their diet was lots of vegetables, fruits, corn, and beans,
and they had an apparent absence of stroke, even despite their
ridiculous rates of smoking.

After all, we evolved eating
as little as less than an 8th of a teaspoon a day of salt
and our daily potassium consumption is thought to have been
as high as like 10,000 mg. We went from an unsalted, whole-food
diet to salty processed foods depleted of potassium
whether we eat meat or not. Caldwell Esselstyn at the
Cleveland Clinic tried putting about 200 patients with established
cardiovascular disease on a whole food plant-based diet. Of the 177 that stuck with the diet
only one went on to have a stroke in the subsequent few years
compared to a hundred-fold greater rate of adverse events—
including multiple strokes and deaths in those that
strayed from the diet.

“This is not vegetarianism,”
Esselstyn explains. Vegetarians can eat a lot
of less-than-ideal foods. This new paradigm is exclusively whole
food, plant-based nutrition. Now this entire train of thought,
that the reason typical vegetarians don’t have better stroke statistics
is because they’re not eating particularly stellar diets, may
explain why they don’t have significantly lower strokes rates,
but that still doesn’t explain why they might have higher stroke rates.

Even if they’re eating similarly
crappy, salty, processed diets at least they’re not eating meat,
which we know increases stroke risk; so, there must be something
about vegetarian diets that so increases stroke risk that
it offsets their inherent advantages? We’ll continue our hunt, next..

Video Transcript – As found on YouTube

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How to Cultivate a Healthy Gut Microbiome with Food

Check out this new video
on the microbiome. And if you want more, just go to
NutritionFacts.Org/Topics/Microbiome for all my videos on good gut health. "How to Cultivate a Healthy
Gut Microbiome with Food" When we eat meat,
dairy, eggs, seafood, our gut flora can take certain
components in them (carnitine and choline)
and produce something that ends up as a toxic
compound called TMAO, which may set us up for a
heart attack, stroke, and death.

So, give people two eggs,
and you get a spike of TMAO in your bloodstream
within hours of consumption. Because gut bacteria play a critical
role in this process, though, if you then give them a week
of antibiotics to wipe out their gut flora and refeed them
two more eggs, nothing happens. No TMAO in their bloodstream
because they have no egg-eating
bacteria to make it. But give it a month for their gut
bacteria to start to grow back, and the eggs start to cause
TMAO production once again. The same thing with meat. Give people the equivalent
of an 11-ounce steak, and TMAO levels shoot
up in the blood.

But feed them the same amount
after a week of antibiotics and nothing happens. So to run into problems, you need both the meat and
the meat-eating bugs. That's why you can
feed a vegan a sirloin, and they don't produce
TMAO within their body. They just don't have the
meat-eating bugs in their gut. Okay, now this should all be
old news for those who've been following the science. The
reason for this video is to show that this phenomenon happens
the other way around, too. When we eat whole plant
foods, like fruits, vegetables, whole grains, and beans,
along with nuts and seeds, our gut flora can take
certain components in them (fiber and resistant starch) and
produce short-chain fatty acids which can set us up for the
prevention of human diseases.

Short-chain fatty acids like butyrate
can help seal up a leaky gut, fight inflammation, prevent weight
gain, improve insulin sensitivity, accelerate weight loss,
and fight cancer. But these benefits
rely on two things: eating fiber and having
fiber-feeding bugs, just like the detrimental effects
from TMAO required not only eggs, dairy, or meat, but also the eggs, dairy,
or meat-munching bugs. Check this out. If you give people whole
intact grains — in this case barley kernels,
also known as barley groats — three servings a day, like I recommend in
my Daily Dozen app, within just three days of eating
that extra 30+ grams of fiber and resistant starch, their gut bugs were so happy
and produced so many short-chain fatty acids that people's
insulin levels improved by 25%, which means their bodies
needed to produce less insulin to take care of the same amount
of white bread, while still dampening the blood sugar spike.
But this was on average.

Some people responded to all that
extra fiber with beautiful dips in blood sugar and insulin responses,
but in others, the same amount of fiber and resistant
starch didn't work at all. Why? Because you don't just
need fiber, but fiber-feeding bugs like Prevotella.
How do you get more Prevotella so you can take full advantage
of the health benefits of plants? Eat more plants. Prevotella
abundance is associated with long-term fiber intake.
If you look at rural African children eating 97%
whole food, plant-based diets, their Prevotella is off the charts
compared to kids eating standard Western diets,
and this is reflected in the amount of short-chain
fatty acids they are churning out in their poop. In the industrialized world,
it's those habitually eating vegetarian and vegan that
promotes the enrichment of fiber-eating bacteria
in the gut. Here's the relative Prevotella
abundance between those who eat meat,
no meat, or all plants. This may help explain the
worse inflammatory profile in omnivores
than in vegetarians. Based on the findings relative
to bacteria abundance, the researchers suggest
that exposure to animal foods may favor an intestinal
environment which could trigger systemic inflammation and
insulin resistance-dependent metabolic disorders
such as type 2 diabetes.

And it's the reduced levels
of inflammation that may be the key factor linking a
plant-based gut microbiota with protective health benefits. Yeah, but can't meat-eaters
eat lots of plants, too? Omnivores have constraints
on diet-dependent gut microbiome metabolite
production. In other words, it's the flip side of the
vegan eating a steak. They can eat all the fiber
they want but may be lacking in fiber-munching machinery.
At low levels of fiber intake, the more you eat, the more
of the beneficial short-chain fatty acids are made. But at a certain point,
your available fiber-feeders are maxed out, and there's
only so much you can benefit. But those habitually eating
a plant-based diet have been cultivating the growth
of these fiber-feeders, and the sky's the limit,
unless, of course, you're eating vegan junk. But a whole food, plant-based diet
should be effective in promoting a diverse ecosystem of
beneficial bacteria to support both our gut microbiome
and our overall health..

Video Transcript – As found on YouTube

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The Best Diet for Weight Loss and Disease Prevention

"The Best Diet for Weight Loss
and Disease Prevention" Why are vegetarian diets so effective
in preventing and treating diabetes? Maybe it's because of the weight loss.
Those eating more plant based tend to be significantly slimmer,
and not just based on like looking at a cross-section of the population,
but you can do interventional trials and put it to the test: a randomized,
controlled community-based trial of a whole food plant-based diet. The key difference between plant-based
nutrition and other approaches to weight loss is that participants
were informed to eat the whole food plant-based diet ad libitum,
meaning eat as much as you want, no calorie counting,
no portion control. Just eat. It's about improving
the quality of food rather than restricting
the quantity of food. And then in this study, they
had people just focus on diet rather than increasing exercise,
just because they wanted to isolate out the effects of eating
healthier. So, what happened? No restrictions on portions, eat
all the healthy foods you want. Here's where they started out: on
average obese at nearly 210 pounds; the average height was about 5'5". Three months in they were
down about 18 pounds; 6 months in, more
like 26 pounds down.

But you know how these
weight loss trials go. I mean, this wasn't
an institutional study where they locked people up and
fed them; no meals were provided. They just informed people about
the benefits of plant-based eating and encouraged them to do it in
their own lives, their own families, and their own homes and communities.
And so, yeah, typically what you see in these so-called "free-living"
studies is weight loss at six months, but then by a year the weight
creeps back or even worse. But in this study, they were able to
maintain that weight loss all year. And of course, their cholesterol got
better too, but their claim to fame is that they achieved greater weight loss
at 6 and 12 months than any other trial that does not limit calorie intake
or mandate regular exercise.

That's worth repeating. A whole
food plant-based diet achieved the greatest weight loss ever
recorded at 6 and 12 months compared to any other such intervention
published in the medical literature. Now obviously with very
low-calorie starvation diets you can drop people
down to any weight. However, these medically supervised
liquid diets are obviously just short-term fixes, associated
with high costs, high attrition rates, and a high probability of
regaining most of the weight, whereas the whole point of
whole food plant-based nutrition is to maximize long-term
health and longevity. I mean, even if, for example, low
carb diets were as effective, the point of weight loss is not
to fit into a skinnier casket. Studies on the effects of
low-carbohydrate diets have shown higher rates
of all-cause mortality— meaning a shorter lifespan—
decreased artery function, worsening of coronary artery disease,
and increased rates of constipation, headaches, bad breath, muscle
cramps, general weakness and rash. And yet, still not as effective
as the diet that actually has all the good side effects, like decreasing risk of diabetes,
beyond just the weight loss. Yes, the lower risk of type 2
diabetes among vegetarians may be explained in part
by improved weight status.

However, the lower risk also may
be explained by higher amounts of ingested dietary fiber and
plant protein, the absence of meat- and egg-derived
protein and heme iron, and lower intake
of saturated fat. Most studies report the lowest risk
of type 2 diabetes among those who adhere to strictly
plant-based diets. This may be explained by the fact
that vegans, in contrast to vegetarians, do not eat eggs, which appear to
be linked to higher diabetes risk. Maybe it's eating lower on the food
chain, so you avoid the highest levels of persistent organic pollutants like
dioxins, PCBs, DDT in animal products, which have been implicated
as a diabetes risk factor. Maybe it has to do with the gut
microbiome. With all that fiber, no surprise that there'd be
less disease-causing bugs and more protective gut flora,
which can lead to less inflammation throughout the body, that may be the
key feature linking the heathier gut with beneficial health effects— including the metabolic dysfunction
you can see in type 2 diabetes. And it's that multiplicity
of benefits that can help with compliance and family buy-in.
Whereas a household that includes people who do not have diabetes
may be unlikely to enthusiastically follow a "diabetic diet,"
a healthy diet is not disease-specific and can improve
other chronic conditions too.

So while the diabetic patient
will likely see improvement in their blood sugar control, a
spouse suffering from constipation or high blood pressure may
also see improvements, as may overweight children if you make
healthy eating a family affair..

Video Transcript – As found on YouTube

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Improving VO2 Max: A Look at Vegetarian and Vegan Athletes

This is the first of a three
video series about exercise. Do plant based diets have an
impact on fitness? What are the best times
to workout? Watch the series to find out. "Improving VO2 Max: A Look
at Vegetarian and Vegan Athletes" In my video about comparing vegetarian
and vegan athletic performance, endurance, and strength, I discussed
a 2020 study that found that vegan athletes—even though
they were significantly older— had significantly superior
aerobic capacity and endurance, lasting 25 percent longer on a
time-to-exhaustion cycling test. The question is why? One potential mechanism
that could explain the greater level of endurance performance
in vegans may be a higher amount of carbohydrate intake, which could
lead to better endurance performance through higher
muscle glycogen storage.

Other potential mechanisms
that may explain the better endurance performance in vegans could
be due to the anti-oxidant and anti-inflammatory
profiles of their diet. Maybe it’s even their hearts. Yet another study showing superior
VO2 max in vegan athletes, meaning superior
aerobic capacity: this time they also
did echocardiograms, looking at their hearts
in real-time using ultrasound, and the lower relative
wall thickness and better main ventricle
systolic and diastolic function in the vegans are most
likely positive findings. Now wait a second. Given
the higher VO2 max reached by the vegan athletes, maybe
they were just better trained than the nonvegan athletes,
and that’s why their hearts looked like they
were working better.

However, the weekly training
frequency and running distance were similar in both groups,
suggesting benefits even with the same
amount of training. So, it’s important to educate
healthcare professionals; so they don’t try
to discourage a vegan diet and may even want to consider
telling folks implementing an exercise training
program to give it a try. But you don’t know if it
has the same kinds of effects in nonathletes, until
you…put it to the test. A vegetarian vs. conventional
calorie-restricted diet: the effect on physical fitness
in response to aerobic exercise in patients with
type 2 diabetes. Diabetics were randomized
to the same caloric restriction, the same exercise, but just
vegetarian versus nonvegetarian. They provided all the meals
so they could ensure compliance and closely monitored
the exercising. VO2 max increased by 12 percent
in the vegetarian group, significantly better than in
the non-vegetarian group who didn’t significantly
improve at all. Maximal performance increased
by 21 percent in the vegetarian group, again, significantly better than in
the non-vegetarian group who didn’t significantly
improve at all.

In other words, the results indicated
that more plant-based diets led more effectively to
improvement in physical fitness than less plant-based diets, after the same aerobic
exercise program. Here’s what the graphs look like: significantly better power
output and aerobic capacity in the group that was randomized
to a vegetarian diet. It seems that those eating vegetarian were able to better burn off carbohydrates compared
to nonvegetarians, and had better insulin sensitivity, both markers of improved
metabolic flexibility, meaning the ability
to switch back and forth between burning sugar and fat. Besides physiological
mechanisms, there may also be
psychological factors. They observed reduced hunger
and reduced feelings of depression in the vegetarian group
which may have given them a more positive attitude
towards exercise. Here’s the psychological data. Those randomized to eat vegetarian
had a greater improvement in quality of life and mood. They felt less constrained,
meaning the calorie restriction didn’t seem as burdensome; they had less disinhibition, meaning less tendency
to binge and overeat, along with maybe
less feelings of hunger. Not to mention the superior effects
of a vegetarian diet on body weight, glycemic control,
blood lipids, insulin sensitivity,
and oxidative stress.

Wait, better body weight? I thought they were given
the same number of calories. Yes, both diets were isocaloric,
the same calories, yet just eating meat-free led
to significantly more weight loss— about six pounds more;
more waist loss, a slimmer waist; lower cholesterol, of course;
and less superficial fat, meaning the external jiggly fat; and most importantly, significantly
more visceral fat loss, the most metabolically
dangerous deep belly fat. Same calories, yet more
loss of body fat. And not surprisingly,
better control of their diabetes. All in addition to leading
more effectively to improvements
in physical fitness..

Video Transcript – As found on YouTube

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caption

Vegetarians and Stroke Risk Factors—Vegan Junk Food?

"Vegetarians and Stroke Risk Factors
—Vegan Junk Food?" Plant-based diets are
associated with a lower risk of cardiovascular disease, mortality, and
dying from all causes put together. This study of a diverse sample
of 12,000 Americans found that “progressively increasing
the intake of plant foods by reducing the intake of
animal foods may be associated with benefits on cardiovascular
health and mortality…”, but when it comes to plant-based diets
for cardiovascular disease prevention, all plant foods are not created equal. Were the vegetarians in the
British study that found the higher stroke risk just
eating a lot of vegan junk food? Any diet devoid of certain
animal food sources can be claimed to be a
vegetarian or vegan diet; so, it’s important to see
what they’re actually eating.

One of the first things I look
at when I’m trying to see how serious a population is
about healthy eating is look at something undeniably, uncontroversially
bad: soda, liquid candy. Anyone drinking straight
sugar water obviously doesn’t have health top of mind. In the big study of plant-based
eaters in America, where people tend to cut down
on meat for health reasons far more than ethics… flexitarians
drink fewer sugary beverages than regular meat-eaters, as do
pescatarians, vegetarians, and vegans. In the UK study, though, where the
increased stroke risk was found, where folks are more likely to go
veg or vegan for ethical reasons, the pescatarians are drinking less soda, but the vegetarians and
vegans are drinking more. I’m not saying that’s
why they had more strokes; it just might give us an idea of
how healthy the people were eating.

In the UK study, the vegetarians and
vegan men and women were eating about the same amount of
desserts, cookies, and chocolate, and about the same total sugar. In the U.S. study, the average
non-vegetarian is nearly obese, even the vegetarians
are a little overweight, and the vegans were the
only ideal weight group. In this analysis of the UK study, though,
everyone was about the same weight— in fact the meat-eaters
were skinnier than the vegans. The EPIC-Oxford study seems to
have attracted a particularly health conscious group of meat-eaters weighing substantially less
than the general population. Let’s look at some particular
stroke-related nutrients.

Dietary fiber appears beneficial
for the prevention of cardiovascular disease
including stroke, and it appears the more the better. Based on studies of nearly a half
a million men and women there doesn’t seem to be any
upper threshold of benefit; so, the more, the better. More than
25 grams of soluble fiber, 47 grams of insoluble dietary
fiber and you can really start seeing a significant drop
in associated stroke risk. So, one could consider these
as the minimal recommendable daily intakes to prevent
stroke at a population level. That’s what you see in people
eating diets centered around minimally processed plant foods.
Dean Ornish got up around there with his whole food plant-based diet. Maybe not as much as
we were designed to eat, based on the analyses of fossilized feces, but that’s the kind of neighborhood
where we might expect significantly lower stroke risk. How much were the
UK vegetarians getting? 22.1. Now, in the UK they measure
fiber a little differently; so, that may actually
be closer to 30 grams, but not the optimal level
for stroke prevention.

So little fiber that the vegetarians
and vegans only beat out the meat-eaters by about 1
or 2 bowel movements a week, suggesting they were eating
lots of processed foods. The vegetarians were only
eating about a half serving more of fruits and vegetables,
thought to reduce stroke risk in part because of
their potassium content, yet the UK vegetarians at
higher stroke risk were evidently eating so few greens and beans they
couldn’t even match the meat-eaters, not even reaching the
recommended minimum daily potassium intake of 4700 mg a day. And what about sodium? The vast
majority of the available evidence indicates that elevated salt intake is
associated with higher stroke risk. There’s like a straight-line
increase in the risk of dying from a stroke
the more salt you eat. Even just lowering sodium intake
by a tiny fraction every year could prevent tens of
thousands of fatal strokes. Reducing sodium intake to prevent stroke:
time for action, not hesitation, but the UK vegetarians and
vegans appeared to be hesitating, as did the other dietary groups.
All groups exceeded the advised less than 2400 mg daily sodium intake—
and that doesn’t even account for salt added at the table, and
the American Heart Association recommends under just 1500 a day;
so, they were all eating lots of processed foods.

So, no wonder
the vegetarian blood pressures were only 1 or 2 points lower;
high blood pressure is perhaps the single most important modifiable
risk factor for stroke. What evidence do I have that if the
vegetarians and vegans ate better their stroke risk would go down?
Well, in rural Africa where they were able to nail the fiber intake that
our bodies were designed to get by eating so many whole healthy plant
foods— fruits, vegetables, grains, greens and beans, their protein
almost entirely from plant sources, not only was heart disease, our
#1 killer, almost non-existent, so apparently, was stroke, surging
up from out of nowhere with the introduction of salt
and refined foods to their diet. Stroke also appears to be
virtually absent in Kitava, a quasi-vegan island culture
near Australia where diet was very low in salt and
very rich in potassium, because it was a vegetable-based diet.
They ate fish a few times a week, but the other 95% or so
of their diet was lots of vegetables, fruits, corn, and beans,
and they had an apparent absence of stroke, even despite their
ridiculous rates of smoking.

After all, we evolved eating
as little as less than an 8th of a teaspoon a day of salt
and our daily potassium consumption is thought to have been
as high as like 10,000 mg. We went from an unsalted, whole-food
diet to salty processed foods depleted of potassium
whether we eat meat or not. Caldwell Esselstyn at the
Cleveland Clinic tried putting about 200 patients with established
cardiovascular disease on a whole food plant-based diet. Of the 177 that stuck with the diet
only one went on to have a stroke in the subsequent few years
compared to a hundred-fold greater rate of adverse events—
including multiple strokes and deaths in those that
strayed from the diet. “This is not vegetarianism,”
Esselstyn explains. Vegetarians can eat a lot
of less-than-ideal foods. This new paradigm is exclusively whole
food, plant-based nutrition. Now this entire train of thought,
that the reason typical vegetarians don’t have better stroke statistics
is because they’re not eating particularly stellar diets, may
explain why they don’t have significantly lower strokes rates,
but that still doesn’t explain why they might have higher stroke rates.

Even if they’re eating similarly
crappy, salty, processed diets at least they’re not eating meat,
which we know increases stroke risk; so, there must be something
about vegetarian diets that so increases stroke risk that
it offsets their inherent advantages? We’ll continue our hunt, next..

Video Transcript – As found on YouTube

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caption

The Best Diet for Crohn’s Disease Treatment

"The Best Diet for Crohn's
Disease Treatment" Important to our understanding
and prevention of the global increase in inflammatory bowel disease, we know
that dietary fiber appears to reduce risk, whereas dietary fat, animal protein,
and sugar may increase risk. "Despite the recognition of the
westernization of lifestyle as a major driver of the growing incidence
of inflammatory bowel disease, no countermeasures against such lifestyle
changes have been recommended, except that patients with Crohn's
disease shouldn't smoke." Look, we know consuming
whole, plant-based foods is synonymous with an
anti-inflammatory diet.

Here's a list of foods
with inflammatory effects; here's a list of foods with
anti-inflammatory effects. So how about putting a
plant-based diet to the test? Just cutting down on red and
processed meat didn't work, but what about cutting
down on all meat? A 25-year-old guy diagnosed
with Crohn's disease, but failed to enter clinical remission
despite standard medical therapy. But after switching to a diet based
exclusively on grains, legumes— like beans, split peas, chickpeas,
and lentils—vegetables, and fruits, he entered clinical remission,
without the need for medication and showed no signs of Crohn's
disease on follow-up colonoscopy. It's worth delving into
some of the details. The conventional treatment they started
him on is infliximab, sold as REMICADE, which can cause a stroke, and may
increase your chances of getting lymphoma and other cancers—but
it's a bargain for only $35,000 a year.

And it may not even work
in 35 to 40% of patients, and that seemed to be the case
here, so they upped the dose after 37 weeks, and still suffering
after two years on the drug— until he tried completely eliminating
animal products and processed foods from his diet—finally experiencing
a complete resolution of his symptoms. Prior to this, his diet had
been a typical American diet. But having experienced complete
clinical remission for the first time since his diagnosis, he decided
to switch to a whole-food, plant-based diet permanently, severely
reducing his intake of processed food and limiting animal products
to one serving, or less, per week.

And whenever his diet started to slip,
symptoms started coming back. But he could always wipe
them out by eating healthier. After six months of implementing
these changes in diet and lifestyle, including stress relief and exercise,
a follow-up demonstrated complete mucosal healing of the gut lining with
no visible evidence of Crohn's disease. We know a diet consisting of whole
grains, legumes, fruits, and vegetables has been shown to be helpful in the
prevention and treatment of heart disease, obesity, diabetes,
hypertension, gallbladder disease, rheumatoid arthritis,
and many cancers.

Although further research is required,
this case report suggests that Crohn's disease might be
added to this list of conditions. But that further research
has already been done! About 20 patients with Crohn's disease
were placed on a semi-vegetarian diet, meaning no more than a half-
serving of fish once a week and a half-serving of meat
once every two weeks, and achieved 100% remission rate
at one year, and 90% at two years. Some strayed from the diet though.
Let's see what happened to them. After a year, half had relapsed, and at
year two only 20% remained in remission.

But those that stuck with
it had remarkable success. It was a small study with
no formal control group, but represents the best reported
result in Crohn's relapse prevention published in the medical
literature to date. Nowadays, Crohn's patients are often
treated with so-called biologic drugs, expensive injected antibodies that
suppress your immune system and have effectively induced
and maintained remission in Crohn's disease,
but not in everyone. The current remission rate in Crohn's
with early use of REMICADE: 64%. So 30 to 40% of patients are likely to
experience a disabling disease course even after treatment. So what
about adding a plant-based diet? Remission rates jumped up to 100%
for those who didn't have to drop out due to drug side effects. Even
if you exclude the milder cases, 100% of those with serious, even severe
fulminant disease achieved remission.

But if you look at gold standard
systematic reviews, they conclude that the effects of dietary interventions
on inflammatory bowel diseases, Crohn's disease and ulcerative
colitis, are uncertain. This is because only randomized
controlled trials were considered. Totally understandable, as that's
the most rigorous study design. Nevertheless, people with inflammatory
bowel disease deserve advice based on the 'best available evidence'
rather than no advice at all. And switching to a plant-based diet
has been shown to achieve far better outcomes than those
reported on conventional treatments in both active and quiescent stages
in both Crohn's and ulcerative colitis. For example, here's one-year
remission rates in Crohn's disease: 100% compared to budesonide, an
immunosuppressant corticosteroid drug; a half elemental diet, meaning
like at-home tube feedings; the $35,000 a year drug REMICADE;
or the $75,000 a year drug Humira.

Safer, cheaper, and more effective? Maybe we should recommend plant-based
diets for inflammatory bowel disease. It would seem clear that treatment
based on treating the cause of the disease is optimal. Spreading the word about healthier
diets could help halt the scourge of inflammatory bowel, but how
are people going to hear about this amazing research without some
kind of public education campaign? That's what NutritionFacts.org
is all about..

Video Transcript – As found on YouTube

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caption

Do Vegetarians Really Have Higher Stroke Risk?

“” Do Vegetarians Really
Have Greater Stroke Threat?” “When rated in order of significance,
amongst the interventions available to avoid stroke, the three
crucial are most likely diet, cigarette smoking cessation, and
high blood pressure control. A lot of us are doing quite
excellent on smoking cigarettes these days, less than half people are working out
sufficient, but according to the American Heart Organization just 1
in a thousand Americans are consuming a healthy diet regimen, and less than 1 in 10
are even eating a reasonably healthy diet. Why does it matter? Because diet plan is a vital
component of stroke prevention. Reducing salt intake, staying clear of egg
yolks, restricting the consumption of meat, and boosting the consumption of entire grains,
fruits, veggies and lentils. Like the sugar sector, the meat
and egg markets invest numerous numerous bucks on publicity,
sadly with fantastic success. I was delighted to look into Box number 1,
and was after that honored, when I did. The best proof for stroke
defense is for increasing fruit and vegetable intake, with
much more unpredictability regarding the role of entire grains, pet items, and
nutritional patterns such as vegan diets. I indicate one would certainly anticipate they ‘d do fantastic. Meta-analyses have actually found that
vegan diets reduced cholesterol and blood pressure, and boost
fat burning, and blood sugar control, and vegan diet plans might function also better. So, all the vital biomarkers are going in the right instructions, yet
you may be surprised to find out that there had not ever before been any
studies on the incidence of stroke in vegetarians and vegans … till, now.And if you believe that ' s surprising, wait until you listen to the outcomes. The dangers of cardiovascular disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up.
Yes, much less heart disease amongst vegetarians (whereby they suggest vegetarians and vegans combined) no surprise– been there, done that, however much more stroke. An easy to understand knee-jerk response may be” Wait a 2nd, who did this research? “But this is EPIC-Oxford, first-rate scientists whose problems of rate of interest may be most likely to review” I was a member of the Vegan Culture.” What regarding overadjustment?
If you crisis the numbers over a ten-year-period they located 15 strokes for every thousand meat-eaters contrasted to only 9 strokes for each thousand vegetarians and vegans. Wait, so just how can they claim there were even more strokes in the vegetarians? This sought readjusting for a range of elements. As an example, the vegetarians were less likely to smoke; so, you intend to terminate that out by changing for cigarette smoking, to make sure that you can successfully compare the stroke danger of nonsmoking vegetarians to nonsmoking meat-eaters. If you wish to know just how a vegetarian diet itself impacts stroke prices, you intend to counteract these non-diet-related variables. Occasionally, though, you can overadjust. The sugar sector does it all the time. This is how it works.
Imagine you simply got a grant from the soda industry to examine the result of soda on the childhood years excessive weight epidemic. What might you perhaps do after placing all the studies with each other to get to the final thought that there was near no effect of sweet drink usage on body weight? Well, considering that you know that consuming alcohol liquid candy can cause excess calories that can lead to weight problems, if you control for calories, if you control for a variable that’s in the causal chain, effectively just contrasting soda drinkers who take in the same number of calories as non-soda-drinkers after that you can undermine the soda-to-obesity result
, and that’s precisely what they did.That introduces overadjustment bias.
Rather than simply managing for some unassociated factor, you regulate for an intermediate variable on the cause-and-effect pathway in between direct exposure and outcome.

Overadjustment is just how meat-and-. dairy market moneyed scientists have been implicated of obscuring. truth association between hydrogenated fat and cardiovascular disease.
We understand that saturated. fat rises cholesterol which increases heart condition danger. For that reason, if you control for. cholesterol, properly only comparing saturated fat eaters with the. exact same cholesterol levels as non-saturated-fat eaters,. you see just how you might threaten the saturated fat-to-heart illness effect. Now allow’s return to this. Given that vegan eating.
reduces blood stress, and a reduced blood stress.
leads to less stroke, managing for high blood pressure would certainly be an. overadjustment, efficiently only contrasting vegetarians to meat-eaters.
with the same reduced blood pressure.That’s unfair, since that’s one.
of the benefits of vegetarian eating, not some unconnected variable like smoking; and so, it would threaten. the paid for defense.
So, did they do that? No.

They only adjusted for unrelated elements, like education and learning, and socioeconomic class,. and smoking cigarettes, and workout, and alcohol.
That’s what you want. You want to tease out the effects of a vegan diet on stroke risk … you intend to try to adjust whatever else to tease
out the. effects of just the dietary choice. And given that, for example, meat eaters. in the research got on ordinary 10 years older than the vegetarians,. you can totally see just how when you readjust for that. vegetarians can appear worse.Since stroke danger can raise. greatly with age, you can see just how
having 9 strokes among. a thousand vegetarians in their 40s might be worse than 15 strokes among. a thousand meat-eaters in their 50s. The fact that vegetarians had. higher stroke risk in spite of their lower high blood pressure recommends. there’s something regarding meat-free diet regimens that so raises stroke risk it’s sufficient. to negate the high blood pressure advantages,
but also if that’s true you. still would certainly want to consume by doing this.
Stroke is our 5th leading cause of. death, whereas heart problem is # 1. So, yes, in this research study there. were this numerous more cases of stroke in vegetarians, yet
there were this several. less situations of heart problem, but if there is something
enhancing. stroke danger in vegetarians it would be good to recognize what.
it remains in hopes of determining how to obtain the most effective of both globes.
This is the question we ' ll turn to, following.

As found on YouTube

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caption

The Best Diet for Fatty Liver Disease Treatment

“” The Best Diet Regimen for Fatty
Liver Disease Treatment” “Nonalcoholic fatty liver
condition is now the most frequent chronic liver illness thanks,
partly, to our epidemic of obesity, currently even seen in children. As lots of as nearly 70 to
80% of overweight kids might have fatty liver condition. Why do we care? Since a fatty liver can
progression right into fatty hepatitis, which can create scarring
and liver cirrhosis, which is poor sufficient
without additionally creating you to create liver cancer cells, too. Okay, so what’s the source of the
liver fat in fatty liver illness? There are three main sources:
the excess sugar in our diet, excess fat in our diet,
and the fat spilling over from your very own excess body fat. How do we understand excess
dietary sugar is poor? Since it’s been tested. If you randomize teenagers with
fatty liver disease to a diet reduced in free sugars (definition.
added sugar and sugary beverages), they experience a significant.
enhancement within 8 weeks. Provided this new information, a liver.
journal editorial read,” [a] strong argument can.
be made that we are past any kind of period of uncertainty.
concerning the hazardous impacts of excess sugar usage.
and that we need to now act …

To inform the public of the health and wellness.
dangers of eating excessive sugar.” How do we know extra.
nutritional fat misbehaves? Because it’s been placed to the test. Randomize people to the.
same low-calorie diet, but one that’s low-fat.
versus one that’s high-fat, and within just two.
weeks the low-fat diet decreased liver fat by 20%,.
whereas the very same variety of calories on a high-fat.
diet boosted liver fat by 35%! On the low-fat diet, insulin.
degrees went down about 15%, and on the high-fat diet,.
insulin degrees increased about 15%.

Low-carb and ketogenic diet regimen.
advocates are always discussing exactly how you have to eat.
extra fat and much less carbohydrates to keep your insulin levels down,.
however the precise opposite takes place when it’s.
in fact tested. Even a solitary high-fat dish.
not only boosts liver fat yet likewise insulin resistance. Within four hours, your whole-.
body insulin sensitivity can stop by 25%; so, your.
body needs to pump out that far more insulin. As the coming with editorial put it, a solitary fat dosage packs a punch. So, to aid avoid or.
treat fatty liver disease, patients ought to restrict or.
prevent consuming fat-rich foods. While more lasting scientific.
tests are always needed, based on current evidence,.
we would certainly advise a diet low in fat, significantly.
saturated fat, so low in meat, dairy products, and junk, and reduced in.
refined carbohydrates, significantly soda. Hydrogenated fat is not only.
a lot more metabolically harmful for the human liver than.
unsaturated fat, saturated fat is extra hazardous than straight sugar.If you overfeed individuals. with 1,000 calories of
hydrogenated fat.( like cheese and coconut oil
), unsaturated fat (like nuts and olive oil), or sugar (like soft drink and candy),. overeating 1,000 calories a day of anything isn’t helpful for you,. but the saturated fat enhanced liver fat 55%,.
significantly greater than the unsaturated fats, with. the sweet coming in in-between. So, in terms of weight reduction,. although beneficial, certain diet plans can actually. cause or worsen this condition, such as really low-carbohydrate,. high-fat diets, whereas those consuming. healthy plant-based diets might lower the threat of fatty liver condition. For instance, the consumption. of beans( beans, split peas, chickpeas, and lentils) is. connected with a lower risk of fatty liver, approximately 65 %. lower probabilities eating a lot more beans. Now, in this study, they weren’t.
looking at individuals consuming strictly plant-based diet plans,.
simply essentially so. It’s more challenging to study those eating completely meat-free diet plans.
because they presently represent simply a small section.
of the united state populace. Yet what concerning Americans.
of Indian descent? Those stemming from the.
Indian subcontinent are one of the fastest growing ethnic.
teams in the United States, and they show up to.
mostly preserve their diet plans, with concerning the same.
percentage of vegetarians as in India– nearly 40%.

We understand in India itself,.
nonvegetarians (those who eat meat) are at substantially greater.
danger of fatty liver disease. In Taiwan, you see the exact same thing:.
vegetarians at dramatically lower risk. And also the vegetarians.
who were impacted had considerably less liver scarring. Their data suggests that.
replacing a solitary serving of soy with a serving of meat or.
fish was connected with 12% to 13% boosted threat.
of fatty liver disease. But what about below.
in the United States? Consuming vegetarian was.
connected with being slimmer, having better blood sugars,.
much better cholesterol, and much less than half the.
probabilities of fatty liver disease. You do not recognize if it’s.
cause-and-effect, though, till you … put it to the test. In an initiative to turn around.
a fatty liver patient’s inflammatory digestive tract condition.
with a plant-based diet regimen, liver swelling was.
dramatically enhanced. But, he additionally shed about 9 extra pounds in the initial 11 days.
many thanks to consuming healthy and balanced; so, it’s hard to tease out.
the certain diet results. As a matter of fact, you need to be.
cautious regarding quick fat burning, due to the fact that all that extra fat.
being damaged down can flood right into the blood stream and.
in some cases make things worse.So, for fatty liver disease. people, losing like
3 pounds a week might be more secure. Despite the fact that plant-based diet regimens. have yet to be correctly be tested in a. randomized scientific trial
for fatty liver illness, I. would submit that they are still the ideal diet for fatty liver disease. Not based on a single case record, however based on the fact. that cardiovascular condition is one of the most
common cause. of fatality among people with fatty liver disease( not liver failing). And we do have actually randomized. regulated trials proving that a healthy plant-based. diet and way of living program can reverse heart illness, opening. up arteries without medicines, without surgical procedure, without stents. Yes, patients with fatty liver. disease and fatty hepatitis may without a doubt eventually create. cirrhosis of the liver, however just if they do not die of.
cardiovascular illness first.

As found on YouTube

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caption

Do Vegetarians Really Have Higher Stroke Risk?

“” Do Vegetarians Actually
Have Higher Stroke Danger?” “When placed in order of importance,
amongst the interventions readily available to avoid stroke, the 3
most crucial are probably diet plan, cigarette smoking cessation, and
high blood pressure control. Many of us are doing rather
good on smoking these days, much less than fifty percent people are exercising
enough, yet according to the American Heart Association only 1
in a thousand Americans are consuming a healthy diet regimen, and fewer than 1 in 10
are also eating a reasonably healthy diet. Why does it matter? Since diet plan is an essential
component of stroke avoidance. Lowering sodium intake, staying clear of egg
yolks, limiting the consumption of meat, and boosting the consumption of entire grains,
fruits, veggies and lentils. Like the sugar sector, the meat
and egg markets invest numerous countless bucks on publicity,
however with terrific success.I was delighted to

check out Box number 1, and was after that honored, when I did. The greatest evidence for stroke protection is for boosting vegetables and fruit consumption, with a lot more unpredictability concerning the function
of entire grains, pet items, and dietary patterns such as vegetarian diet plans.
I mean one would expect they would certainly do great. Meta-analyses have located that vegan diet regimens lower cholesterol and high blood pressure, and boost fat burning, and blood glucose control, and vegan
diets may work also better. So, all the key biomarkers are going in the ideal direction, but you might be amazed to learn that there hadn’t ever been any kind of studies on the incidence of stroke in vegetarians and vegans … up until,
currently. And if you believe that ' s surprising, wait up until you hear the results.The dangers of heart problem and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up.
Yes, less heart problem amongst vegetarians( by which they mean vegetarians and vegans integrated) no surprise– existed, done
that, yet more stroke. A reasonable knee-jerk response could be “Wait a second, that did this research?” However this is EPIC-Oxford, first-rate scientists whose conflicts of interest may be more probable to review “I was a participant of the Vegan Culture.” What regarding overadjustment? If you crisis the numbers over a ten-year-period they discovered 15 strokes for each thousand meat-eaters contrasted to just 9 strokes for every thousand vegetarians and vegans.
Wait, so just how can they state there were more strokes in the vegetarians? This desired changing for a variety of aspects. For instance, the vegetarians were much less likely to smoke; so, you wish to terminate that out by changing for smoking, so that you can effectively contrast the stroke danger of nonsmoking vegetarians to nonsmoking meat-eaters.
If you wish to know exactly how a vegetarian diet itself impacts stroke prices
, you wish to cancel out these non-diet-related elements.
Occasionally, however, you can overadjust. The sugar market does it constantly.
This is just how it works. Picture you simply got a give from the soft drink market to examine the result of soda on the childhood years obesity epidemic. What can you perhaps do after placing all the research studies together to arrive at the final thought that there was near zero result of sugary drink usage on body weight? Well, given that you recognize that consuming alcohol liquid sweet can result in excess calories that can lead to excessive weight, if
you regulate for calories, if you regulate for a variable that’s in the causal chain, properly just comparing soda drinkers who take in the very same number of calories as non-soda-drinkers after that you can threaten the soda-to-obesity result, and that’s exactly what they did.That presents overadjustment bias.
Rather than simply managing for some unrelated variable, you control for an intermediate variable on the cause-and-effect pathway in between exposure and result.

Overadjustment is just how meat-and-. milk industry moneyed scientists have been implicated of obscuring. real organization in between saturated fat and cardiovascular disease.
We understand that saturated. fat boosts cholesterol which boosts heart illness danger. As a result, if you manage for. cholesterol, successfully only comparing saturated fat eaters with the. exact same cholesterol degrees as non-saturated-fat eaters,. you see exactly how you can threaten the saturated fat-to-heart disease effect. Currently let’s return to this. Since vegan consuming.
reduces blood pressure, and a reduced blood stress.
causes less stroke, managing for blood stress would certainly be an. overadjustment, effectively only comparing vegetarians to meat-eaters.
with the exact same low high blood pressure. That’s unfair, because that’s one. of the benefits of vegan consuming, not some unassociated aspect like smoking cigarettes; and so, it would certainly undermine. the paid for security.
So, did they do that? No. They just adjusted for unrelated aspects, like education, and socioeconomic course,. and smoking cigarettes, and exercise, and alcohol.
That’s what you want.You desire to tease out the effects of a vegan diet regimen on stroke risk … you wish to try to match every little thing else to tease out the.
impacts of just the nutritional selection. And since, for instance, meat eaters. in the research got on typical 10 years older than the vegetarians,. you can absolutely see just how when you change for that. vegetarians can come out even worse. Considering that stroke threat can increase. greatly with age, you can see just how
having 9 strokes amongst. a thousand vegetarians in their 40s can be worse than 15 strokes among. a thousand meat-eaters in their 50s. The reality that vegetarians had. higher stroke danger despite their reduced high blood pressure recommends. there’s something about meat-free
diet plans that so boosts stroke risk it’s sufficient. to cancel out the high blood pressure benefits, yet also if that’s true you. still would certainly want to consume that method.
Stroke is our fifth leading reason for. fatality, whereas cardiovascular disease is # 1. So, yes, in this research study there. were this several even more cases of stroke in vegetarians, however
there were this numerous. less cases of heart disease, but if there is something
enhancing. stroke danger in vegetarians it would certainly be good to recognize what.
it is in hopes of figuring out how to get the finest of both worlds.This is the inquiry we ' ll turn to, following.

As found on YouTube

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How to Lower Blood Pressure Naturally with Lifestyle Changes

“” Exactly How to Lower High Blood Pressure
Normally with Way Of Living Modifications”” Fasting has been exercised
for hundreds of years, however only lately have we
begun to put it to the examination. I did a previous video collection
concerning the researches on making use of fasting for fat burning back in the ’70s. Was it secure? Was it effective? Yet what about fasting for treating
and avoiding other conditions? One of the side impacts observed
in the very early fat burning studies was a consistent fall in blood pressure,
so a lot so you normally need to stop taking blood pressure
drugs while fasting otherwise your stress fall too low.Once you start

eating once again,
your stress return up, yet incredibly, not as high
as they were in the past. However, obviously, it depends on
what you begin consuming once again. As an example, a case record
of a female who utilized fasting to drive her rheumatoid
arthritis into remission. Systolic blood stress
launched around 170 regardless of several blood
stress medicines was placed on a whole food plant-.
based diet for eight weeks. That dropped her down.
from 170 down to 130, off of all drugs.
before beginning the fast, and after that stabilizing down.
to 110 after the rapid. But is that even if.
of all the fat burning? She lost 22 extra pounds on the quick,.
and 27 pounds on the plant-based diet.So yeah,

it’s remarkable to go down.
your pressures from 170 to 110, however that desired.
losing concerning 50 extra pounds. We’ve recognized for decades.
that any type of weight-loss can lower high blood pressure. Also small weight-loss can decrease.
blood stress in obese persons, even if they continue to be.
considerably obese. However a lot of the decrease in blood pressures.
with extreme calorie restriction occurs within the very first two days,.
prior to substantial loss of body fat; so, it may additionally be a reduction in.
the fight-or-flight anxiety hormonal agents, like adrenaline and noradrenaline.
both prior to … and after workout, after simply two weeks of just a.
few hundred calories a day. So, that might be one reason.
why a very-low-calorie diets have been discovered useful in.
reducing high blood pressure even in those for whom blood.
stress medicines fall short: the modifications in those hormones.But, reduced calorie diet regimens likewise. tend to be a lot more plant-based
; so, there’s fiber and potassium-. abundant foods, less saturated fat.
Even just including fruits and vegetables. to the diets of hypertensives can lower their systolic high blood pressure–. the leading number– by 7 factors. That’s the type of high blood pressure. improvement you could obtain shedding 10 extra pounds, simply by eating.
extra fruits and vegetables. And, if you integrate that with. a drop in meat intake, not only doubling fruit
and. veggie consumption but integrating that with attempting to lower.
hydrogenated fat and cholesterol, you can reduce stress by 11 factors. What else can we do? Limiting alcohol intake in routine. daily enthusiasts can drop you 5 factors. So, allow’s keep track right here:.
alcohol restriction can drop your systolic. blood stress 5 factors, shedding 10 pounds can drop you 7,.
as can just eating the recommended 8 to 10 portions of.
vegetables and fruits a day.Regular cardio exercise for.
a minimum of 3 months can drop you 9 … So,

let’s include that on to the graph.
Incorporate the fruits and. vegetables with meat decrease and you can drop it 11.
High blood pressure medicines. can have negative effects, however on their own can. decrease stress by 15 factors.
What about minimizing salt? Note in the various other diet study they. kept the sodium degrees the same. Cut sodium enough and it. can slip by medicines at 16: the
medications 15, sodium limitation 16. Is that the most effective we can do with diet regimen? Place individuals on a totally plant-based. diet plan, even one moderate in sodium, and you can go down. hypertensives by 18 points also after
9 out of 10 decreased. their blood pressure medications or stopped them entirely,. all within just 7 days. That’s quite impressive.
Currently, what if you took that. exact same diet plan, but added fasting? 37 points! We’ll examine that
study. and others like it, next.

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