August 22, 2024 • 40 mins
---------- Originally Aired on the Good Foods Podcast ----------
It was an absolute honor to be able to talk to the renowned Dr. Neal Barnard, who's latest book, The Power Foods Diet is available now.
We talked about how he began his career, why he chooses a vegan diet, the book itself and although I didn't mention about any tour dates that his band is on, we did talk about that.
Yes, he's been called 'Eddie Van Halen with a medical degree.'
Neal D. Barnard, MD, FACC, is an adjunct faculty member of the George Washington University School of Medicine and president of the Physicians Committee for Responsible Medicine, where he heads a research team investigating scientific issues in nutrition and health.
His work revolutionized the dietary approach to type 2 diabetes; he now does the same for weight loss. Dr. Barnard is editor-in-chief of the Nutrition Guide for Clinicians, a nutrition textbook made available to all U.S. medical students.
He is also editor of Good Medicine, a magazine with a circulation of 150,000. He is the New York Times bestselling author of Dr. Neal Barnard's Program for Reversing Diabetes, Power Foods for the Brain, The 21-Day Weight-Loss Kickstart, and most recently Your Body in Balance, among many others.
Physicians Committee ➡️ https://rb.gy/kb7m9t
IG ➡️ https://rb.gy/f97o2e
X ➡️https://rb.gy/8omete
The Good Foods podcast was created and hosted by Shardan Sandoval in March of 2023 and was active until September of 2024.
It was an absolute honor to be able to talk to the renowned Dr. Neal Barnard, who's latest book, The Power Foods Diet is available now.
We talked about how he began his career, why he chooses a vegan diet, the book itself and although I didn't mention about any tour dates that his band is on, we did talk about that.
Yes, he's been called 'Eddie Van Halen with a medical degree.'
Neal D. Barnard, MD, FACC, is an adjunct faculty member of the George Washington University School of Medicine and president of the Physicians Committee for Responsible Medicine, where he heads a research team investigating scientific issues in nutrition and health.
His work revolutionized the dietary approach to type 2 diabetes; he now does the same for weight loss. Dr. Barnard is editor-in-chief of the Nutrition Guide for Clinicians, a nutrition textbook made available to all U.S. medical students.
He is also editor of Good Medicine, a magazine with a circulation of 150,000. He is the New York Times bestselling author of Dr. Neal Barnard's Program for Reversing Diabetes, Power Foods for the Brain, The 21-Day Weight-Loss Kickstart, and most recently Your Body in Balance, among many others.
Physicians Committee ➡️ https://rb.gy/kb7m9t
IG ➡️ https://rb.gy/f97o2e
X ➡️https://rb.gy/8omete
The Good Foods podcast was created and hosted by Shardan Sandoval in March of 2023 and was active until September of 2024.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Hello, this is doctor Neil the White, Art, founder of
the Physician's Committee Corresponsible Medicine, New York Times bestselling author.
My latest book is the Power of Foods Diet and
this is the Good Foods Podcast.
Speaker 2 (00:17):
All of us are on a journey towards better health
and we're grateful that you've allowed us to join you
on your quest.
Speaker 1 (00:24):
In this episode, you go to any high school, you
go to Raleigh, you go anywhere. By the time kids
pick up their high school diploma, they're kids who have
been gaining weight and they're worried about and in some
cases their blood sugars are up or their blood pressure
is up. They're getting prediabetes before they graduate. And when
that happens, unfortunately, what happens to them is not so positive.
Speaker 2 (00:46):
This is the Good Foods Podcast, and now here's your host, show.
Speaker 3 (00:50):
Dan, Doctor Barnard, thank you so much for coming on
the Good Foods Podcast.
Speaker 1 (00:56):
Well, it's great to be with you today.
Speaker 3 (00:58):
What was your childhood like growing up up in North Dakota.
Speaker 1 (01:01):
Well, it was a little bit different food wise from
what I eat now. I grew up in cattle country
and my grandpa was a cattle rancher. My father grew
up in the cattle business. My uncles and cousins are
still in that business today. My first job was at McDonald's,
and a meal was not a meal without me to
the center of the plate. But we started to learn
over time that that kind of diet takes its toll,
(01:24):
and I began doing nutrition research after medical school and
after residency. I got involved in nutrition research and writing
and understanding that that there's a world of the company
foods out there and that they can work real magic sometimes.
And so that's what led to the power Foods diet,
is that there are certain foods that cause weight loss.
(01:46):
Which is a funny thought, that food causes you to
lose weight, but that's what it is. What is the
Physicians Committee for Responsible Medicine? And how did that come about?
Nineteen eighty five? I founded the Physician's Committee because I
had just finished medical school. I went to medical school
at George Washington University here in DC, and I discovered
(02:08):
that although I think our medical training was really really
good in so many ways, we didn't really learn to
do anything about the heart attack until it came in
the emergency room door. I mean, we didn't do anything
to prevent these things. We didn't learn anything about how
to prevent breast cancer until it showed up on the mammogrant.
I mean, there were things you could do to reduce risk.
(02:31):
We didn't study that. We didn't study food. I mean,
what's the bigger driver for diabetes or hypertension or overweight?
What's a bigger driver than food? But doctors don't really
study it. So I set up the Physician's Committee for
Responsible Medicine to do research on these things, to do
advocacy on them, and also to make sure that research
is ethical, meaning that we're studying human beings, not mice
(02:55):
and rats and that kind of thing, and doing good work.
So we've been doing that now for just about forty years.
Speaker 3 (03:00):
So you started off basically probably a typical American family
meeting potatoes. When you started making that shift in your diet,
what were some of the first clues that told you, yeah,
this is the right way to go for me.
Speaker 1 (03:14):
You know, Ever since then, and really before that, I
mean before I made that switch, there were people arguing
for it, people like Francis more Let Pey saying diet
fir atmall planet. We got to go more plant based.
So to tell you the truth, It was really quite
clear to me from early on that this is the
right things to do. And I had a kind of a
funny experience that set me up for this. The year
(03:34):
before medical school, I was working in the hospital Morgue
in Minneapolis. I had a few different jobs in this hospital,
one of which was to attend the morgue, and that
meant when somebody died in the hospital, I would take
the body out of the cooler and put them on
a table and help the pathologist with the autopsy. And
so the idea was to determine the cause of death.
And I got to tell you, learned a lot about
(03:56):
health in that kind of grim museum. Anyway, day we
had a person who died in the hospital of a
massive heart attack, probably from eating hospital food, but that's
another story. Anyhow, So this man had died, and the
pathologist knew that I was going to go to medical school,
so we wanted to make sure that every exam was
like a lecture. So he took out his scalplity with
(04:18):
cut through the skin this way and this way and
this way, and peel the skin back, and that revealed
the ribs. So he took a clipper. It's just like
a garden clipper. And any went crunched through the ribs.
I mean, this is not delicate, you know.
Speaker 3 (04:30):
Crunch.
Speaker 1 (04:31):
Crunch took the ribs off the chest and put him
on the table and then exposed the heart. And the
heart has it's crowned by what are called corainary arteries.
See literally crowning our arteries. Coronary every They crowned the
heart because they bring oxygen to the heart muscle. And
he sliced one open and it was calpstified and it's
(04:53):
like a pipe stem. And he said, you know, bacon
and eggs. You know what he meant was the animal
fat in the cholesterol is what causes afroos sclerosis. We
then looked at the kartid arteries going to the brain,
same story, the arteries going to the kidneys. They all
had afrosclerotic changes. So this is a real eye opener.
(05:14):
And at the end of the examine he wrote up
his findings. You know, systemic athroscleosais fatal myocardial in fortune Gaunt,
he leaves, so I got to clean up. So I
put all the organs back into the body cavity and
I put the ribs back on the chest and I
tried to make up it with the other ribs, and
then I sewed the skin up. I mean, you know,
(05:36):
what can you say? So I cleaned up. It's now
mid afternoon. I go up to the cafeteria. I said,
I was working all through lunch. Any chance you have
something left? They said, you're in luck. Got a plate
of ribs for me. It looked and it looked like
human ribs, and it smelled like the dead body. And
(06:00):
I said, no, thank you. I did not become a
vegetarian yet, but I just thought there was something serious
around with putting your fork into that and eating it.
So anyhow to answer your question, I forgive me for
this long minute answer. It's just everything sort of before
or after has resonated with me and that this is
the way to go.
Speaker 3 (06:20):
Well, it was an amazing story. That was a great
push for that kind of offscript a little bit. Why
is it? Maybe no, maybe you don't know. Why is
it that the food in hospitals is so bad or
not bad, but not the healthiest.
Speaker 1 (06:33):
We're trying to change that. I got to tell you,
I was just at the American Medicalization Meeting this past
week in Chicago, and there's been a lot of effort
by the AMA to say, come on, you've got to
serve plant based meals in the hospital. This is a hospital.
Speaker 3 (06:45):
And also they.
Speaker 1 (06:46):
Said you got to throw some things out, and you
know what they want hospitals to throw out, bacon, sausage,
all these things that people kind of grew up with,
and these are my comfort foods. Make sure I have
at the hospital. Know what, people learn that breakfast does
not have to have processed meat in it. Then you're
taking a life saving bit of knowledge and carrying it
home with you at this challenge.
Speaker 3 (07:06):
When you made change this doctor within your own life,
and I imagine started spreading the word to your patients
and in documentaries and social media, how was your message
received among your peers and your family.
Speaker 1 (07:18):
Doctors by and large are ordinary folks when it comes
to lifestyle. They have weight problems and die of cardiovascular
disease just like everybody else. But many doctors, as you know,
are embracing healthy diets and especially plant based dietes are
more and more all the time. There are many who
have yet to embrace them, but this will change. I mean,
when I was in medical school, a lot of doctors smoked,
(07:39):
and you know, they read the writing on the wall,
and eventually they changed that they're going to change with
the Guard's diet toute with the road. To my family,
they were slower to change. Although my mother became Vehian.
She had a really high cholesterol level and her doctor said,
you know, I need to put you on a stat
which she didn't want to take, and so she read
what of my books that said a vegan diet will
(08:01):
bring down your cholesterol level, and she did it, and
she went back to see your doctor. I think she'd
been vegan for seven or eight weeks something like that,
and she went back and the doctor called her at
home and said, you have to come back because we've
tested your cholesterol level and there's something wrong with it.
It's dramatically lower than it was and we think that
this is a problem with the laboratory equipment. So if
(08:24):
you'll come back in, we'll check your cholesterol level again
and see and then we can get you started at
your stat and and she just laughed. Her cholesterol had
been high and as soon as she changed to a
completely being a diet or cholesterol went down so low
that the doctor was convinced that the laboratory was wrong.
So anyway, my mother went vegan. And the other thing
my father. You know, the great thing about fathers in
(08:45):
the nineteen fifties is they don't know where the kitchen is.
They don't cook, they don't shop, they don't even clean
up afterwards. The American mail at that time was a
filter feeder who sat at the table and ate whatever
came through. And that was my dad. So when my
mom went began, and so did he. I had two
vagant parents. Only one of them actually knew it, but he.
Speaker 3 (09:04):
Was to one was tricked into it. Yeah, you could
say that was your mother's health transformation. One of your
best success stories.
Speaker 1 (09:11):
It was one that mental law. But there have been many.
I have to say my father's. My father didn't like
raising cattle and he left that business and he went
to medical school and became the diabetes expert for Fargo,
North Dakota. And every day he'd get home from work
about six o'clock, six fifteen, sit down his bag, sit
in the chair, read the paper. Never did he ever
(09:33):
say that anybody with diabetes coming into the Fargo clip
ever got better. The whole point was just to try
to slow the damage. But when I saw in our
research studies funded by NIH starting in two thousand and three,
I saw my first patient with diabetes get better and well,
I want to say better, I mean his diabetes went away.
(09:54):
His diabetes was gone, he was on no more medications,
and his teamoglobin a on see was in the normal range,
not prediabetes or diabetes. I just at that point my
father had passed away. I just wanted to call them
up and say, Dad, I want you to try this,
to open your clinic because it'll put a smile on
(10:16):
your face when you get home at the end of
the day. That not only is it more powerful than
all the insolent syringes you can load up. Don't get
me wrong, there's a real role for all that. But
the other thing is that food empowers the patient to
do things for themselves that a pharmacy cannot do. And
(10:36):
when the patient is not just the recipient of a prescription,
but an active participant in getting well, it just changes everything.
And the doctors who work for me here have that
joy of the patient isn't just a subject to what
you want them to do. They're actively working with you
(10:57):
to address the issues. They just need a little bit
more information on how to make it work.
Speaker 3 (11:01):
I am very honored to be joined by doctor Neil
barn Our, New York Times Best Sunning author whose latest
book is The Power Foods Diet. So what are the
top power foods and how are they discovered?
Speaker 1 (11:13):
Okay, Well, at Harvard University, I think this is where
kind of the list begins. I think it's a good
place to begin. Harvard University, twenty fifteen, more than one
hundred thousand people were tracked and certain foods were shown
to be strongly associated with wale and the more you
ate into these foods, the more weight you would lose.
As the US went by and the top of the
(11:34):
list was blueberries, strawberries, blackberries, raspberries, all the berries anything.
What is that about? How to the berry caused weight loss? Well,
you get the answer by just looking at it. The
blue color of a blueberry is anthoscionis, and anthoscionis have
been shown in other studies to cause weight loss.
Speaker 3 (11:54):
That we know. What we believe is.
Speaker 1 (11:56):
That the anthoscionis stimulate body metabolism so that your metabol
is a little bit stronger. You're burning more calories. So
that's the top of the list the berries. The second
tier at the Harvard study was caryciperous vegetables as broccoli, cauliflower, brussels, brout's, kale,
cabbage collars that there's a whole bunch of them. They're
cancer fighters. They are also cause weight loss. The mechanism
(12:18):
is not entirely clear, but they're high in fiber, they're
naturally modest and calories. It could just be that they're
they're just really filling without a lot of calories. And
group three is kind of similar as green leafy vegetables
like spinach asparagus. These are not prciferous vegetables, but they
are vegetables and they're high in nutrients but really really
low end calories, so that could be the same thing.
(12:40):
The fourth group is the melon group melons, candle oak, watermelon.
And here, yes they're full of water, no calvaries of water.
Yes they're high in fiber, but there's something else. A
candle loop is orange. It's found in the color of
a carrat, not by accident, Mother nature stuck some baity
care garantine in the catalog and in the carrot, and
(13:02):
in the sweet potato, and in the papaya, and researchers
have studied beta carotene and it appears to be not
only a cancer fighter, but it also appears to cause
weight loss as well. Watermelon is red. That red color
is lycopene. Like bean is also an eddioxygen. It's a
cousin of bata carotene. It may also be responsible for
the weight loss efect. Okay, so getting up to group
(13:23):
number five is citrus fruits. And the weird thing here
is that at hartfruit yes it was oranges, Yes it
was great fruit, but also orange juice. And that's important
because people will say, well, have the whole fruit, don't
have the juice. At Harvard the juice worked fine. So
and then the sixth group was the bean. That's beans, peas, lentils,
(13:44):
all the legumes. So moral of the story, if you're
a taco bell, don't have a meat taco, have the
bean burrito, hold the cheese. And anytime you can make
it chili with beans instead of meat, you may assume
with split peas. These are actually the highest fiber foods
that there are. They're higher than whole grain breads, higher
(14:07):
than vegetables, higher than fruits. The being group is so high,
really high fiber, and all of these are associated with
weight losses. And there are many, many others. But let
me just highlight really quickly certain spices cinnamon, ginger, and
hot peppers that kept Sayson's in them. And if you're
interested in I could tell you why they are power foods.
But that's kind of the list is there are many
(14:28):
many foods that sells, but also certain spongies that will.
Speaker 3 (14:31):
Use Well, I noticed that. And who knew that cinnamon
and ginger would be weight loss tools that we should
be taken advantage of? Tell me more about that.
Speaker 1 (14:37):
Well, cinnamon is a funny one. Cinnamon contains an aldehyde.
Aldehyde's a whole group of natural chemicals that are at
certain foods in and the researchers who discovered this didn't
know what to call in. All they could come up
with was cinamaldehyde. And so it's a natural compound that
said cinnamon. And when you consume it, it goes down to
your digestive tract, and there's a receptor in your digestive
(14:59):
tract that the cinema aldehyde actually attaches to. Now God
knows what that receptor has been doing there all these
millions of years. Just waiting for you to have cinnamon toast.
But it does, and when you do, the cinema aldehyde
attaches to this receptor and it triggers the release of
a little bit of adrenaline. So your metabolism is just
augmented from eating sinnament. So researchers have tested different amounts,
(15:22):
and bottom line, about a teaspoon a day leads to
quite a substantial weight loss in a sixteen week trial,
about a seven and a half pound weight loss from
just the sentiment. So I don't think you need to
eat a teaspoon a day. I mean you eat, just
have it, you know, on your shelf, and put some
on your old wheel, or put some on your French
toast or something like that. With ginger, it's kind of
(15:42):
the same thing. Ginger has a natural compound in it.
Hot peppers have everybody knows. Hotpers have kept systems in
them that burn the fung and they put a few
too many hollow pains on your on your burrito. But
researchers have tested this and just as the burrito is
or the holopane of slices are burning your tongue, they
(16:03):
will test your core temperature. They put a probe in
a person's ear a temperature probe and your temperature goes
go right up. And what's happened is your kep sayus
and trigger thutmagenas. So you're just liberating calories into the
abosacer and that's a really.
Speaker 3 (16:19):
Simple I noticed that the recipes in the book are
short and the ingredients can be found almost everywhere.
Speaker 1 (16:25):
How did the recipe creations come about? Well, let me
say Dustin Harder and Linski S.
Speaker 3 (16:30):
Nixon.
Speaker 1 (16:31):
They are the greatest recipe developers in the universe in
my view, and so we sat down together. We made
some rules and liber rules where we got to use
the power for boots and take out the bad stuff,
like we're not going to pack these foods full of
lur And I want the recipes to be something that
anybody can do. So if like me, you're an impictent
person who does not want to become a junior gar
(16:52):
vat chef, you're going to get in and out of
the kitchen quickly. And we made three kinds of recipes.
The ones we call e are just as you said,
accessible ingredients in and out of the kitchen fairly quickly.
Then we have a category called convenient and that's for
the super impatient person who says, just show me which
(17:12):
jar I open, that's all I want to know, and
quick in out. And then we have some called elegant which,
to tell the truth, are easy. But this is like
Lindsay's French toast with Dustin's blueberry syrup. But we're going
to add a minutely and a little spray of confection
(17:33):
or sugar and three little dishes of different berries, just
to impress your friends for coming over for Sunday brunch.
So we got easy ones, convenient ones, elegant ones. Oh,
and then we went to a lot of testing. We
gave the recipes out to people to test and test
to test, a test to test and to make sure
that the recipes were really good and really quick and
(17:55):
always worked out. And so anyhow, I really want to
thank dusta, well, let's say, for for the work that
they did.
Speaker 3 (18:02):
Do you have a favorite recipe in the book for me?
Speaker 1 (18:03):
You can't go wrong with French toast. So the French
toast uses the cinnamon, which is a power food, It
uses the blueberries and blueberry syrp. I mean, you just
can't go wrong with French toast. But Dustin did two
that I just can't think about them without smiling. What
is called the triple berry sorbet.
Speaker 3 (18:19):
Which the cool thing about it.
Speaker 1 (18:21):
All it is is blueberry strawberries and raspberries with a
little banana and a little cherry, and you put them
in a glass ball, and you take your immersion blender
and you go and you puree it and cover it
with seran wrap, but put it in the freezer. The
soran wrap keeps ice crystals from for me, and you
pull it out. It's sweet, but if there's a certain
(18:45):
kind of sweetness that comes from using only natural foods
that it does not taste like chemical sweetness or even
like sugar sweetness. It's just it's a perfect finish to
a meal.
Speaker 3 (18:58):
But then there's.
Speaker 1 (18:58):
Another one that's kind of really to it, where Dustin
took blueberries, bananas, a pear, almond milk, and a little
bit of lemon cheese. You combine it together, You whip
me down, You combine them, and then you put them
into popsicle bolts, which you could get at the grocery
store in the that aisle where they sell can openers
and stuff, they sell popsicle bolts and popsicle sticks. So
(19:21):
you put it in these molds and you freeze it,
or you could just put it in an ice crib
trick if you want, and it comes out right the
medium on it purple popsicles. And so if I've got
twelve year olds in my neighborhood and they cub over
and you give them these wild popsicles, and the funny
thing is, unlike all it junk food that these kids
(19:43):
have me to eat it, this one is completely natural,
completely delicious. You are proud for them to take them
both and kim them to their parents and stuff. So anyways,
those call blueberry pops and you've got to try and
that just really yield it to thiss.
Speaker 3 (19:58):
So, following the research laid in your latest book, What Traps,
Tames and Burns Calories, Doctor.
Speaker 1 (20:05):
The trapping thing is a really funny one. This is
tough to University. They brought in ninety people and for
six weeks they asked half of them to eat white
bread and the other half to eat whole grain bread.
And what they discovered is that the fiber, which is
what's in the whole grain bread, fiber has an unusual capacity.
When you eat fiber fiber means roughage in plants. The
(20:28):
fiber goes down your digestive tract and it breaks it
as you're chewing it up, and as your kind of
digestifract works out it it breaks it into a million
little sponges. And these fibers flunges pick up calories you
haven't absorbed yet and carry them out with your waist
and you are flushing calories down the toilet. So the
tough to university researchers found and you're knocking out about
(20:51):
one hundred calories a day from that one change alone.
So one hundred calories isn't huge, but that's just from
going white bread to whole grain bread with regard to
metabolis a boosting. That's where the blue.
Speaker 3 (21:02):
Bears come in.
Speaker 1 (21:03):
That's where the centling comes in, the hot peppers come in,
and you can increase your calorie burned by a couple
hundred calories a day that way, and with appetite teaming.
I want to give the credit to my research colleague
here at doctor Handak Khaliova, who's an endocrinologist who did
an amazing trial with her colleagues. She brought in individuals
and what she measured in their blood was GLP one
(21:27):
at GLP one lucagon like peptide one. GLP one is
something your atestinal tract makes after you eat and eat food.
You're a testols sells make GLP one and it goes
to the brain and it turns down the appetite. Novo
nor Does can't sell GLP one because it's naturally your
(21:48):
body makes it. So they invented w GOOVI, which is
a synthetic modification of GLP one, called the GLP one
receptor agonists. They charge you fifteen thousand, six hundred dollars
a year for it here in the Yeah, that's that's
the retail price in the US. And it goes to
the brain and it attaches to the same receptor and
it will reduce her appetite. But anyhow, doctor Gnoliova said, well,
(22:11):
wait a minute, if your body makes GLP one, why
buy it. So she brought in people, fed them a
meat sandwich like a fast food burger, and what you
found is that it caused no GLP one release. She
did the experiment to get and she fend people a
plant based sandwich, high fiber, high complex trouble hydrate, and
the GLP one went sang really high. So what's the difference.
(22:34):
The difference is that you're to just attract releases GLP
one in response, not to just anything. You know, you
drink your glass of water, it doesn't do it. Meat
does not have fiber, meat doesn't have complex truble hydrate.
It doesn't trigger GLP one release. But the planet beside
has lots of boat. So the bottom line is, if
(22:55):
you eat McDonald's burgers, you will eventually stop beating because
why you feel full, you feel that stomach stretch. You know,
the point of pain is going to make you stop eating.
But you have homeostatic mechanisms that turn down your appetite
way before the point of pain.
Speaker 3 (23:11):
But if you're not.
Speaker 1 (23:11):
Eating the right food, it's a triggertive. You don't get
that appetitaming effect. So there are certain foods that do
that as well. So that's where we are.
Speaker 3 (23:19):
Are the foods and recipes in your book good for
anyone at any stage in life? Is this plan a
good choice for children? Oh?
Speaker 1 (23:25):
My god, thank you for asking that question. You go
into any high school. You could go to Richmond, you
can go into Fairfax, you go into Rawley, you go
anywhere by the time kids pick up their high school diploma,
they're kids who have been gaining weight and they're worried
about it, and they're pediatrician is worried about and in
some cases their blood sugars are up or their blood
(23:47):
pressure is up. They're getting prediabetes before they graduate. And
when that happens, unfortunately, what happens to them is not
so positive. They're told there's something wrong with you. You,
you need to exercise more, less screen time for you. You're
a glutton. Do da da da da. It's really negative
and those things aren't going to work. What we have
(24:08):
to do is to understand there are certain foods that
work against way control, and schools serve a lot of
not so healthy foods. And when we take that stuff
out and we bring into things that help us to
get our metabolism on track in a healthy way, we
can tackle these problems for every kid in the school
(24:31):
without pointing a finger at anybody. And we should be
serving these foods and we should never serve a food
that we would be ashamed to serve to our own child.
We should be serving in schools healthful foods that means vegetables, fruits,
all brains, beans. Plant based foods should be fronted center,
and right now they're not.
Speaker 3 (24:50):
But yes, the.
Speaker 1 (24:51):
Power foods can be used for anybody. Now, let's plan
our doets. Even though these are healthy foods. Have four
food groups, have bits, fruits, whole grains. Beans, have a
mixture that take your vitamin B twelve.
Speaker 3 (25:03):
You need that.
Speaker 1 (25:04):
Yes it's in Flintston's vitumins. That's fine, but don't miss it. So, yeah,
this is good for any stage of life. It's good
during pregnancy, and it's also good for older folks.
Speaker 3 (25:14):
What are the foods that we should focus on for
longevity and would they be the same for.
Speaker 1 (25:19):
Heart health for the most part, yes, Now, part of
it is what we want to get away from because
much as my cattle ranching grandfather hates me to say this,
the more we get away from all the products that
my family raised for generations, the better ef we're going
to be. The reason I say that is the cholesterol
and saturated fat in meat and dairy products causes after sclerosis,
(25:41):
and that's a continuing problem. So getting away from those
good ideas. But when we're bringing foods in use, the
fact that you're retina is a special organ you go
into the safeway or the publics or the croakers at
any store. Your retina gives you the ability to spot
(26:02):
but eat a carotene on the other side of the
store that's orange, or the lycopene which is red, or
the chlorophyll which screen you can see those anthosignans which
are dark purple. Your color vision allows you to see
and be attracted to antioxidants that it will slow down
the aging process to ex said possible if you went
into the store with a cat. Your cat doesn't have
(26:25):
your retina. Your cat doesn't have good color vision. Your
cat is a carnif and carnivors are.
Speaker 3 (26:29):
Interested in motion.
Speaker 1 (26:30):
He's looking for a mouse in the corner, and your
cat can see a carrot, you know, not interested. Regrettably, unfortunately,
we now take those colors. We put them in an
M and m's bag. What nature had in mind was
be attracted to the foods that have antioxidants in them,
favor them over other foods, use them. Be able to
recognize when a fruit is right, that is most right,
(26:53):
and use that sense. And we're not doing that. So anyway,
long story short, eat for color. When the color comes
in blueberries, strawberries, raspberries, oranges, papayas, mangoes. Those colors guide
you to the antioxidants that are going to kick it.
Speaker 2 (27:08):
Yell.
Speaker 3 (27:08):
We hear a lot about metabolism. How do the foods
we eat affected? And what should we be eating to
boost it?
Speaker 1 (27:15):
Your metabolism is an amazing feat that is performed by
tiny little organills. Look at a muscle builder. He's at
the gym and he's got this huge muscle mass and
he's got a crazy, huge metabolism. He's burning through a
lot of calories and he's eating four thousand calories a
day because muscle tissue has a huge metabolism. It just
(27:40):
burns a lot of Calnordies, you take one muscle cell
out of his bison and you look and sign and
what you see are what are called mitochondry. The mitochondria
are tiny little organelle, so we might have heard about
in high school biology. Mitochondria are burners. They turn food
into energy. Here's the problem. We're all born with mitocathic
(28:02):
and day by day, hour by hour, they can change.
They are built, they coalesce, they come, they go. Researchers
studied the effect of fat on mitochondria and it turns
out that the more fatty foods you eat, fat particles
get inside to cells and they slow down mitochondria's ability
(28:24):
to function. So, in other words, you can't work in
an oil slick. And so let's say I'm having a
little bit of cheese pizza and I do this every day,
and I put gravy on my potatoes. Little fat particles
don't just get on your body fat. They also get
inside in muscle cells and they sort of drown the mitochondria,
so they don't work very well anymore. So if I
see a person in my research lab, they're sixty years old,
(28:46):
they say, wow, I'm a little bit older. So my
metabolism is slow. It is slow, but it's not from age.
It's from accumulated fat in their muscle cells. I can
take it out. I could scoop the fat out of
their muscle cells. I'm not going to do it surgic.
I would do it by scooping it out of their diet.
And if a person takes the animal products out of
their diet, there is no animal fat left. There's none.
(29:08):
And if they keep oils really low, there's not much
of any fat, and the fat starts dissipating from the
muscle cells, an dissipations from the liver cells there might
have kind of recovered. The metabolism will ramp up, so
the foods that previously were not causing them to burn
a lot of calories will now allow a good cavalry
burn and they'll get them metabolism back towards and normal.
So that's really the main thing that you wanted.
Speaker 3 (29:30):
How does fasting and time restricted eating, what role does
it play and improve in our health?
Speaker 1 (29:35):
I personally don't believe they are necessary. I think you
can do them, and there's a fascinating size about them,
and I believe that they are effective in certain ways.
Doctor cully Over, who I mentioned earlier, is an expert
on time restricted eating and does talk about the fact that,
let's say you have the opposite of what we used
to do when I was in medical school. We believe
that multiple small meals over the course of the day
(29:56):
was the way to go, like ten little tiny meals.
Raising she will take two large meals, a really big
breakfast and then a sort of a really big late
lunch and that's it, and find that you get a
much better Luco's control, much better appetite control from that approach.
Speaker 3 (30:16):
And I think she's right.
Speaker 1 (30:17):
But at the same time, I think that you can
do essentially the same thing by focusing on the tight
of food that you're eating as well. So I think
time strict in eating is okay, and fasting is a
fascinating thing. I would only say that if people are
fasting brief for a day or so, or in a
limited way, I think it's fine. I wouldn't worry about it.
(30:38):
If you're doing a serious fast, like a water fast
for extended period, don't do that without medical supervision. But
you can do with medical supervision. And at a place
like to a North and some others, people have done
really really well with that kind of approach, but they
got to be superprised.
Speaker 3 (30:53):
You know, maybe our next door neighbor or cousin someone
has given us this advice. But I have heard that
you you are not a fan of the phrase all
things in moderation. Why is that? Yeah, you're right.
Speaker 1 (31:07):
That phrase has been used by the Academy of Nutrition
Dietetics in order to accemp money from soda manufacturers, fast
food manufacturers, the dairy industry. You know, everything could fit.
You know, there's no bad foods. There's just bad diets.
And I say that is nonsense. There's a lot of
really bad foods. But anyway, a lot of people will
say all things in moderation. But here's the thing. Let's
(31:31):
say I've got a seven year old dog and she
loves playing the violin, and she's playing and violin is
it's good for her? You know she does this, but
you know she started at four o'clock and it's now
about seven thirty. And I think you're like, sweetheart, you
know you got to have dinner just that I'm playing
the violin. Say okay, fine it, but like cool it. Now,
let's have dinner. And I need you to use some
(31:52):
studying or we've got a family outing or whatever it is.
She loves brockel. Sits down at dinner and it's nothing
but brondol and say, would you like the chickpea salad
some beans or maybe so no, no, just broccoln Say sweeenar,
you know you got to eat some other things. Have
the broccoli in moderation. Then she comes to me, she says, Dad,
(32:13):
can I do a line of cocaine? What what are
you talking about? Well, Dad, you've said moderation for violin,
moderation for broccoli, all things in moderation, How about cocaine?
Speaker 3 (32:26):
How can you say.
Speaker 1 (32:27):
Such a thing? How many cigarettes can I have? Dad?
Speaker 3 (32:29):
None?
Speaker 1 (32:30):
None at all. Moderation is good or healthy things. You
want moderation in all good things. But if something is
going to hurt you, you don't want it at all.
You don't want moderation in that. So a cholesterol, how
much does your body need?
Speaker 3 (32:45):
Zero?
Speaker 1 (32:46):
How much did you have?
Speaker 3 (32:47):
None?
Speaker 1 (32:47):
You shouldn't have that animal if that's bad for you.
So all things in moderation is a mistake. You should
have good things in moderation, and the things that hurt
you shouldn't have.
Speaker 3 (32:56):
Them at all. What foods can improve our sleep? And
what foods should we absolutely avoid if we want a
better night's rest.
Speaker 1 (33:04):
This is a funny thing. I want to give some
credit to Richard Wertman, who at MIT did a lot
of research on this, and what he showed was that
before you go to sleep, let's say you have a pancake,
just plain old pancake, Gil be Vegan pancake with a
little bit syrup on it. You sleep like a bab
Next dight you have some spaghetti as you're eating Spietta's
(33:27):
tomato stace is sleep like a bait. The next dight,
you have a state and you don't really sleep very well.
What Wortman discovered is that when you eat complex carbohydrate,
carbohydrate causes the brain to make serotonin. And it's not
made from the carbohydrate, it's made from trip to fan.
But the carbohydrate causes your body to release insulin. The
(33:49):
insulin in turn causes the trip to fan to be
available and turned into serotonin. So people sleep really really
well when they have a high carbohydrate neil as they're meal,
and they sleep really badly when they have a high
protein meal right before bed. And it could be any
kind of protein, plant protein, but the animal proteins are
particularly bad.
Speaker 3 (34:09):
What was one of your earliest passions when you started
your practice and does it still remain or have you
adjusted your focus in any way?
Speaker 1 (34:17):
Well, we've done all kinds of stuff. One of the
beauties of our work here at the Physicians Committee is
that we do a lot of research studies and we're
able to follow surprises they come to us. I was
sitting here at this desk and my phone rang twenty
seven years ago and It was a young woman who
had what I might call a female problem. She had
(34:37):
minstral cradems and she said, I got to get on
a flight to go to a business meeting, I.
Speaker 3 (34:42):
Can't even get out of bed.
Speaker 1 (34:44):
And she wanted some heavy dude to painkillers, and I said, sure,
you know, let me give you some painkillers.
Speaker 3 (34:49):
For two days so you could function.
Speaker 1 (34:51):
But as she was saying that, I started thinking, what
are cramps? And cramps are the leader in lining is
they can think it's up every month in anticipation pregnant, see,
and that can be driven by excess estrogen in the body.
There's estrogen in dairy products and fatty foods cause your
body to make more estrogen. So I suggested there, I said,
let me give you two days of heavy duty painkillers
(35:12):
so you can function, but would you like to try
a diet that has no animal products in it for
the next month.
Speaker 3 (35:17):
And see what will happen.
Speaker 1 (35:19):
But I also asked her to keep oils really, really
low because it looked like any kind of fat would
cause too much estrogen production. It turned out to be
an absolute cure for her. She didn't have cramps after that.
So I then did a randomized trial and found that
this is a predictable thing. And then we've showed that
you could do the same thing with menopausal hot flashes
(35:39):
with the same kind of diet plus soybeat. So the
point that I'm making is that we've been able to follow,
almost like whims, the things that ought to work for
problems that have not yet been solved, sometimes a major problems.
Sometimes that might have problems sometimes in an oil it's
like cramps or hot flashes. And that's been something that
I really love about our work at the Physician's Committee
(36:02):
is that we can not just tackle the big ticket
items like wait, lots of cardio basketball decease, or diabetes,
but also some of these neglected takes like women's health,
hot flashes, other things that pharmaceutical companies have been eager
to sell you stuff and maybe there's a food solution.
Speaker 3 (36:18):
I have to go off times just for one question,
because you've been called the Eddie van Halen with a
medical degree. What do you play? What instrants do you play? Doc? Well,
like Eddie van.
Speaker 1 (36:27):
Lnaf, I played guitar. That was Alec Baldwin.
Speaker 3 (36:30):
Well I had asked. I had to bring it up
because in my research. I saw it. I'm like, that's
going in the questions.
Speaker 1 (36:34):
Alec came to and a bet that we had in
New York. I have a band called Carbon Works. And
by the way, you'll see it if you go on YouTube.
I didn't know we were going to talk about this,
but I'll tell you. If you go on YouTube and
you look up on the YouTube, there's a channel for
Carbon Works, like we are made of carbon.
Speaker 3 (36:49):
These are our works.
Speaker 1 (36:50):
And there is a musical group called Carbon Works that
I write for and I played the guitar and keyboards
and there's a lot of videos up there. Anyway, Alec
Baldwin happened to see something that I did on the
guitar and he's the one who said that, is that
Evan handle with the medical degree? I thought that was
very nice of them.
Speaker 3 (37:07):
And finally, I imagine your approach to how you practice
medicine isn't popular with everyone. What obstacles did you face
in the beginning and still maybe seem to face with
respect to how you treat your patients? Well, one obstacle
that we faces industry. There are industries out there that
make drugs and they market the drugs very heavily. And
they market them through continuing medical education. So I was
(37:30):
talking about hot flashes. You're not going to see a
drug company saying that you can do this with zoebe
the diet.
Speaker 1 (37:36):
What they're going to say is you need if ormone
replacement therapy or WeGo v or ozempic. They're made by
novo Nordists. They're not interested in telling you that your
body manufactures GLP won and they want to tell you
need to inject it and so for then, I think
that's regrettable because they end up skewing the conversation in
a not helpful way. Don't get me wrong. There is
(37:57):
a role for medications, and an important role, and yet
or so many medications their use would be much less
or maybe not at all if people were to change
their diets. So that's an obstacle. But I think there's
a bigger obstacle in the world of industry that's making
pills and making spam and bill eta. I think the
(38:17):
bigger obstacle is just this, in some ways, the sluggishness
of the human spirit, which is to say, we get
hooked on things, and I think rightly we are skeptical
of a new way if you've grown up with pork chops,
and so whether you're going to be skeptical of somebody
who suggests that maybe that sound good for you. And
skepticism is a good thing because there's a lot of
(38:38):
nonsense in the world of patrician and you're right to
be skeptical. But there are times when people are really
suffering and they have been afraid to try a healthy diet,
even though the evidence is overwhelming that it could be helpful.
That said, my medical colleagues and my late colleagues and
our research participants have proven to me that there are many, many,
(39:03):
many people more every day who are trying healthy guides,
who are prescribing them for their patients, who are sharing
them with their loved ones, who are helping us to
break from one generation to the next this unfortunate cycle
that promotes disease and instead we could promote health. So
I'm very optimistic about the future. Yes, we've got obstacles,
(39:23):
nothing we can help them.
Speaker 3 (39:25):
Doctor Barnard, thank you so much for coming on the
Good Foods Podcast and for sharing your wisdom with us today.
Speaker 1 (39:29):
Well, it's so much fun talking with you.
Speaker 2 (39:36):
The Good Foods Podcast is for entertainment, purposes only. The claims, comments, opinions,
or information heard should never be used in place of
your medical provider's advice or your doctor's direction. Thank you
for listening, Follow us on social media and wherever you
get your podcasts. Good Health through good Food, Good foods,
grocery
Hello, this is doctor Neil the White, Art, founder of
the Physician's Committee Corresponsible Medicine, New York Times bestselling author.
My latest book is the Power of Foods Diet and
this is the Good Foods Podcast.
Speaker 2 (00:17):
All of us are on a journey towards better health
and we're grateful that you've allowed us to join you
on your quest.
Speaker 1 (00:24):
In this episode, you go to any high school, you
go to Raleigh, you go anywhere. By the time kids
pick up their high school diploma, they're kids who have
been gaining weight and they're worried about and in some
cases their blood sugars are up or their blood pressure
is up. They're getting prediabetes before they graduate. And when
that happens, unfortunately, what happens to them is not so positive.
Speaker 2 (00:46):
This is the Good Foods Podcast, and now here's your host, show.
Speaker 3 (00:50):
Dan, Doctor Barnard, thank you so much for coming on
the Good Foods Podcast.
Speaker 1 (00:56):
Well, it's great to be with you today.
Speaker 3 (00:58):
What was your childhood like growing up up in North Dakota.
Speaker 1 (01:01):
Well, it was a little bit different food wise from
what I eat now. I grew up in cattle country
and my grandpa was a cattle rancher. My father grew
up in the cattle business. My uncles and cousins are
still in that business today. My first job was at McDonald's,
and a meal was not a meal without me to
the center of the plate. But we started to learn
over time that that kind of diet takes its toll,
(01:24):
and I began doing nutrition research after medical school and
after residency. I got involved in nutrition research and writing
and understanding that that there's a world of the company
foods out there and that they can work real magic sometimes.
And so that's what led to the power Foods diet,
is that there are certain foods that cause weight loss.
(01:46):
Which is a funny thought, that food causes you to
lose weight, but that's what it is. What is the
Physicians Committee for Responsible Medicine? And how did that come about?
Nineteen eighty five? I founded the Physician's Committee because I
had just finished medical school. I went to medical school
at George Washington University here in DC, and I discovered
(02:08):
that although I think our medical training was really really
good in so many ways, we didn't really learn to
do anything about the heart attack until it came in
the emergency room door. I mean, we didn't do anything
to prevent these things. We didn't learn anything about how
to prevent breast cancer until it showed up on the mammogrant.
I mean, there were things you could do to reduce risk.
(02:31):
We didn't study that. We didn't study food. I mean,
what's the bigger driver for diabetes or hypertension or overweight?
What's a bigger driver than food? But doctors don't really
study it. So I set up the Physician's Committee for
Responsible Medicine to do research on these things, to do
advocacy on them, and also to make sure that research
is ethical, meaning that we're studying human beings, not mice
(02:55):
and rats and that kind of thing, and doing good work.
So we've been doing that now for just about forty years.
Speaker 3 (03:00):
So you started off basically probably a typical American family
meeting potatoes. When you started making that shift in your diet,
what were some of the first clues that told you, yeah,
this is the right way to go for me.
Speaker 1 (03:14):
You know, Ever since then, and really before that, I
mean before I made that switch, there were people arguing
for it, people like Francis more Let Pey saying diet
fir atmall planet. We got to go more plant based.
So to tell you the truth, It was really quite
clear to me from early on that this is the
right things to do. And I had a kind of a
funny experience that set me up for this. The year
(03:34):
before medical school, I was working in the hospital Morgue
in Minneapolis. I had a few different jobs in this hospital,
one of which was to attend the morgue, and that
meant when somebody died in the hospital, I would take
the body out of the cooler and put them on
a table and help the pathologist with the autopsy. And
so the idea was to determine the cause of death.
And I got to tell you, learned a lot about
(03:56):
health in that kind of grim museum. Anyway, day we
had a person who died in the hospital of a
massive heart attack, probably from eating hospital food, but that's
another story. Anyhow, So this man had died, and the
pathologist knew that I was going to go to medical school,
so we wanted to make sure that every exam was
like a lecture. So he took out his scalplity with
(04:18):
cut through the skin this way and this way and
this way, and peel the skin back, and that revealed
the ribs. So he took a clipper. It's just like
a garden clipper. And any went crunched through the ribs.
I mean, this is not delicate, you know.
Speaker 3 (04:30):
Crunch.
Speaker 1 (04:31):
Crunch took the ribs off the chest and put him
on the table and then exposed the heart. And the
heart has it's crowned by what are called corainary arteries.
See literally crowning our arteries. Coronary every They crowned the
heart because they bring oxygen to the heart muscle. And
he sliced one open and it was calpstified and it's
(04:53):
like a pipe stem. And he said, you know, bacon
and eggs. You know what he meant was the animal
fat in the cholesterol is what causes afroos sclerosis. We
then looked at the kartid arteries going to the brain,
same story, the arteries going to the kidneys. They all
had afrosclerotic changes. So this is a real eye opener.
(05:14):
And at the end of the examine he wrote up
his findings. You know, systemic athroscleosais fatal myocardial in fortune Gaunt,
he leaves, so I got to clean up. So I
put all the organs back into the body cavity and
I put the ribs back on the chest and I
tried to make up it with the other ribs, and
then I sewed the skin up. I mean, you know,
(05:36):
what can you say? So I cleaned up. It's now
mid afternoon. I go up to the cafeteria. I said,
I was working all through lunch. Any chance you have
something left? They said, you're in luck. Got a plate
of ribs for me. It looked and it looked like
human ribs, and it smelled like the dead body. And
(06:00):
I said, no, thank you. I did not become a
vegetarian yet, but I just thought there was something serious
around with putting your fork into that and eating it.
So anyhow to answer your question, I forgive me for
this long minute answer. It's just everything sort of before
or after has resonated with me and that this is
the way to go.
Speaker 3 (06:20):
Well, it was an amazing story. That was a great
push for that kind of offscript a little bit. Why
is it? Maybe no, maybe you don't know. Why is
it that the food in hospitals is so bad or
not bad, but not the healthiest.
Speaker 1 (06:33):
We're trying to change that. I got to tell you,
I was just at the American Medicalization Meeting this past
week in Chicago, and there's been a lot of effort
by the AMA to say, come on, you've got to
serve plant based meals in the hospital. This is a hospital.
Speaker 3 (06:45):
And also they.
Speaker 1 (06:46):
Said you got to throw some things out, and you
know what they want hospitals to throw out, bacon, sausage,
all these things that people kind of grew up with,
and these are my comfort foods. Make sure I have
at the hospital. Know what, people learn that breakfast does
not have to have processed meat in it. Then you're
taking a life saving bit of knowledge and carrying it
home with you at this challenge.
Speaker 3 (07:06):
When you made change this doctor within your own life,
and I imagine started spreading the word to your patients
and in documentaries and social media, how was your message
received among your peers and your family.
Speaker 1 (07:18):
Doctors by and large are ordinary folks when it comes
to lifestyle. They have weight problems and die of cardiovascular
disease just like everybody else. But many doctors, as you know,
are embracing healthy diets and especially plant based dietes are
more and more all the time. There are many who
have yet to embrace them, but this will change. I mean,
when I was in medical school, a lot of doctors smoked,
(07:39):
and you know, they read the writing on the wall,
and eventually they changed that they're going to change with
the Guard's diet toute with the road. To my family,
they were slower to change. Although my mother became Vehian.
She had a really high cholesterol level and her doctor said,
you know, I need to put you on a stat
which she didn't want to take, and so she read
what of my books that said a vegan diet will
(08:01):
bring down your cholesterol level, and she did it, and
she went back to see your doctor. I think she'd
been vegan for seven or eight weeks something like that,
and she went back and the doctor called her at
home and said, you have to come back because we've
tested your cholesterol level and there's something wrong with it.
It's dramatically lower than it was and we think that
this is a problem with the laboratory equipment. So if
(08:24):
you'll come back in, we'll check your cholesterol level again
and see and then we can get you started at
your stat and and she just laughed. Her cholesterol had
been high and as soon as she changed to a
completely being a diet or cholesterol went down so low
that the doctor was convinced that the laboratory was wrong.
So anyway, my mother went vegan. And the other thing
my father. You know, the great thing about fathers in
(08:45):
the nineteen fifties is they don't know where the kitchen is.
They don't cook, they don't shop, they don't even clean
up afterwards. The American mail at that time was a
filter feeder who sat at the table and ate whatever
came through. And that was my dad. So when my
mom went began, and so did he. I had two
vagant parents. Only one of them actually knew it, but he.
Speaker 3 (09:04):
Was to one was tricked into it. Yeah, you could
say that was your mother's health transformation. One of your
best success stories.
Speaker 1 (09:11):
It was one that mental law. But there have been many.
I have to say my father's. My father didn't like
raising cattle and he left that business and he went
to medical school and became the diabetes expert for Fargo,
North Dakota. And every day he'd get home from work
about six o'clock, six fifteen, sit down his bag, sit
in the chair, read the paper. Never did he ever
(09:33):
say that anybody with diabetes coming into the Fargo clip
ever got better. The whole point was just to try
to slow the damage. But when I saw in our
research studies funded by NIH starting in two thousand and three,
I saw my first patient with diabetes get better and well,
I want to say better, I mean his diabetes went away.
(09:54):
His diabetes was gone, he was on no more medications,
and his teamoglobin a on see was in the normal range,
not prediabetes or diabetes. I just at that point my
father had passed away. I just wanted to call them
up and say, Dad, I want you to try this,
to open your clinic because it'll put a smile on
(10:16):
your face when you get home at the end of
the day. That not only is it more powerful than
all the insolent syringes you can load up. Don't get
me wrong, there's a real role for all that. But
the other thing is that food empowers the patient to
do things for themselves that a pharmacy cannot do. And
(10:36):
when the patient is not just the recipient of a prescription,
but an active participant in getting well, it just changes everything.
And the doctors who work for me here have that
joy of the patient isn't just a subject to what
you want them to do. They're actively working with you
(10:57):
to address the issues. They just need a little bit
more information on how to make it work.
Speaker 3 (11:01):
I am very honored to be joined by doctor Neil
barn Our, New York Times Best Sunning author whose latest
book is The Power Foods Diet. So what are the
top power foods and how are they discovered?
Speaker 1 (11:13):
Okay, Well, at Harvard University, I think this is where
kind of the list begins. I think it's a good
place to begin. Harvard University, twenty fifteen, more than one
hundred thousand people were tracked and certain foods were shown
to be strongly associated with wale and the more you
ate into these foods, the more weight you would lose.
As the US went by and the top of the
(11:34):
list was blueberries, strawberries, blackberries, raspberries, all the berries anything.
What is that about? How to the berry caused weight loss? Well,
you get the answer by just looking at it. The
blue color of a blueberry is anthoscionis, and anthoscionis have
been shown in other studies to cause weight loss.
Speaker 3 (11:54):
That we know. What we believe is.
Speaker 1 (11:56):
That the anthoscionis stimulate body metabolism so that your metabol
is a little bit stronger. You're burning more calories. So
that's the top of the list the berries. The second
tier at the Harvard study was caryciperous vegetables as broccoli, cauliflower, brussels, brout's, kale,
cabbage collars that there's a whole bunch of them. They're
cancer fighters. They are also cause weight loss. The mechanism
(12:18):
is not entirely clear, but they're high in fiber, they're
naturally modest and calories. It could just be that they're
they're just really filling without a lot of calories. And
group three is kind of similar as green leafy vegetables
like spinach asparagus. These are not prciferous vegetables, but they
are vegetables and they're high in nutrients but really really
low end calories, so that could be the same thing.
(12:40):
The fourth group is the melon group melons, candle oak, watermelon.
And here, yes they're full of water, no calvaries of water.
Yes they're high in fiber, but there's something else. A
candle loop is orange. It's found in the color of
a carrat, not by accident, Mother nature stuck some baity
care garantine in the catalog and in the carrot, and
(13:02):
in the sweet potato, and in the papaya, and researchers
have studied beta carotene and it appears to be not
only a cancer fighter, but it also appears to cause
weight loss as well. Watermelon is red. That red color
is lycopene. Like bean is also an eddioxygen. It's a
cousin of bata carotene. It may also be responsible for
the weight loss efect. Okay, so getting up to group
(13:23):
number five is citrus fruits. And the weird thing here
is that at hartfruit yes it was oranges, Yes it
was great fruit, but also orange juice. And that's important
because people will say, well, have the whole fruit, don't
have the juice. At Harvard the juice worked fine. So
and then the sixth group was the bean. That's beans, peas, lentils,
(13:44):
all the legumes. So moral of the story, if you're
a taco bell, don't have a meat taco, have the
bean burrito, hold the cheese. And anytime you can make
it chili with beans instead of meat, you may assume
with split peas. These are actually the highest fiber foods
that there are. They're higher than whole grain breads, higher
(14:07):
than vegetables, higher than fruits. The being group is so high,
really high fiber, and all of these are associated with
weight losses. And there are many, many others. But let
me just highlight really quickly certain spices cinnamon, ginger, and
hot peppers that kept Sayson's in them. And if you're
interested in I could tell you why they are power foods.
But that's kind of the list is there are many
(14:28):
many foods that sells, but also certain spongies that will.
Speaker 3 (14:31):
Use Well, I noticed that. And who knew that cinnamon
and ginger would be weight loss tools that we should
be taken advantage of? Tell me more about that.
Speaker 1 (14:37):
Well, cinnamon is a funny one. Cinnamon contains an aldehyde.
Aldehyde's a whole group of natural chemicals that are at
certain foods in and the researchers who discovered this didn't
know what to call in. All they could come up
with was cinamaldehyde. And so it's a natural compound that
said cinnamon. And when you consume it, it goes down to
your digestive tract, and there's a receptor in your digestive
(14:59):
tract that the cinema aldehyde actually attaches to. Now God
knows what that receptor has been doing there all these
millions of years. Just waiting for you to have cinnamon toast.
But it does, and when you do, the cinema aldehyde
attaches to this receptor and it triggers the release of
a little bit of adrenaline. So your metabolism is just
augmented from eating sinnament. So researchers have tested different amounts,
(15:22):
and bottom line, about a teaspoon a day leads to
quite a substantial weight loss in a sixteen week trial,
about a seven and a half pound weight loss from
just the sentiment. So I don't think you need to
eat a teaspoon a day. I mean you eat, just
have it, you know, on your shelf, and put some
on your old wheel, or put some on your French
toast or something like that. With ginger, it's kind of
(15:42):
the same thing. Ginger has a natural compound in it.
Hot peppers have everybody knows. Hotpers have kept systems in
them that burn the fung and they put a few
too many hollow pains on your on your burrito. But
researchers have tested this and just as the burrito is
or the holopane of slices are burning your tongue, they
(16:03):
will test your core temperature. They put a probe in
a person's ear a temperature probe and your temperature goes
go right up. And what's happened is your kep sayus
and trigger thutmagenas. So you're just liberating calories into the
abosacer and that's a really.
Speaker 3 (16:19):
Simple I noticed that the recipes in the book are
short and the ingredients can be found almost everywhere.
Speaker 1 (16:25):
How did the recipe creations come about? Well, let me
say Dustin Harder and Linski S.
Speaker 3 (16:30):
Nixon.
Speaker 1 (16:31):
They are the greatest recipe developers in the universe in
my view, and so we sat down together. We made
some rules and liber rules where we got to use
the power for boots and take out the bad stuff,
like we're not going to pack these foods full of
lur And I want the recipes to be something that
anybody can do. So if like me, you're an impictent
person who does not want to become a junior gar
(16:52):
vat chef, you're going to get in and out of
the kitchen quickly. And we made three kinds of recipes.
The ones we call e are just as you said,
accessible ingredients in and out of the kitchen fairly quickly.
Then we have a category called convenient and that's for
the super impatient person who says, just show me which
(17:12):
jar I open, that's all I want to know, and
quick in out. And then we have some called elegant which,
to tell the truth, are easy. But this is like
Lindsay's French toast with Dustin's blueberry syrup. But we're going
to add a minutely and a little spray of confection
(17:33):
or sugar and three little dishes of different berries, just
to impress your friends for coming over for Sunday brunch.
So we got easy ones, convenient ones, elegant ones. Oh,
and then we went to a lot of testing. We
gave the recipes out to people to test and test
to test, a test to test and to make sure
that the recipes were really good and really quick and
(17:55):
always worked out. And so anyhow, I really want to
thank dusta, well, let's say, for for the work that
they did.
Speaker 3 (18:02):
Do you have a favorite recipe in the book for me?
Speaker 1 (18:03):
You can't go wrong with French toast. So the French
toast uses the cinnamon, which is a power food, It
uses the blueberries and blueberry syrp. I mean, you just
can't go wrong with French toast. But Dustin did two
that I just can't think about them without smiling. What
is called the triple berry sorbet.
Speaker 3 (18:19):
Which the cool thing about it.
Speaker 1 (18:21):
All it is is blueberry strawberries and raspberries with a
little banana and a little cherry, and you put them
in a glass ball, and you take your immersion blender
and you go and you puree it and cover it
with seran wrap, but put it in the freezer. The
soran wrap keeps ice crystals from for me, and you
pull it out. It's sweet, but if there's a certain
(18:45):
kind of sweetness that comes from using only natural foods
that it does not taste like chemical sweetness or even
like sugar sweetness. It's just it's a perfect finish to
a meal.
Speaker 3 (18:58):
But then there's.
Speaker 1 (18:58):
Another one that's kind of really to it, where Dustin
took blueberries, bananas, a pear, almond milk, and a little
bit of lemon cheese. You combine it together, You whip
me down, You combine them, and then you put them
into popsicle bolts, which you could get at the grocery
store in the that aisle where they sell can openers
and stuff, they sell popsicle bolts and popsicle sticks. So
(19:21):
you put it in these molds and you freeze it,
or you could just put it in an ice crib
trick if you want, and it comes out right the
medium on it purple popsicles. And so if I've got
twelve year olds in my neighborhood and they cub over
and you give them these wild popsicles, and the funny
thing is, unlike all it junk food that these kids
(19:43):
have me to eat it, this one is completely natural,
completely delicious. You are proud for them to take them
both and kim them to their parents and stuff. So anyways,
those call blueberry pops and you've got to try and
that just really yield it to thiss.
Speaker 3 (19:58):
So, following the research laid in your latest book, What Traps,
Tames and Burns Calories, Doctor.
Speaker 1 (20:05):
The trapping thing is a really funny one. This is
tough to University. They brought in ninety people and for
six weeks they asked half of them to eat white
bread and the other half to eat whole grain bread.
And what they discovered is that the fiber, which is
what's in the whole grain bread, fiber has an unusual capacity.
When you eat fiber fiber means roughage in plants. The
(20:28):
fiber goes down your digestive tract and it breaks it
as you're chewing it up, and as your kind of
digestifract works out it it breaks it into a million
little sponges. And these fibers flunges pick up calories you
haven't absorbed yet and carry them out with your waist
and you are flushing calories down the toilet. So the
tough to university researchers found and you're knocking out about
(20:51):
one hundred calories a day from that one change alone.
So one hundred calories isn't huge, but that's just from
going white bread to whole grain bread with regard to
metabolis a boosting. That's where the blue.
Speaker 3 (21:02):
Bears come in.
Speaker 1 (21:03):
That's where the centling comes in, the hot peppers come in,
and you can increase your calorie burned by a couple
hundred calories a day that way, and with appetite teaming.
I want to give the credit to my research colleague
here at doctor Handak Khaliova, who's an endocrinologist who did
an amazing trial with her colleagues. She brought in individuals
and what she measured in their blood was GLP one
(21:27):
at GLP one lucagon like peptide one. GLP one is
something your atestinal tract makes after you eat and eat food.
You're a testols sells make GLP one and it goes
to the brain and it turns down the appetite. Novo
nor Does can't sell GLP one because it's naturally your
(21:48):
body makes it. So they invented w GOOVI, which is
a synthetic modification of GLP one, called the GLP one
receptor agonists. They charge you fifteen thousand, six hundred dollars
a year for it here in the Yeah, that's that's
the retail price in the US. And it goes to
the brain and it attaches to the same receptor and
it will reduce her appetite. But anyhow, doctor Gnoliova said, well,
(22:11):
wait a minute, if your body makes GLP one, why
buy it. So she brought in people, fed them a
meat sandwich like a fast food burger, and what you
found is that it caused no GLP one release. She
did the experiment to get and she fend people a
plant based sandwich, high fiber, high complex trouble hydrate, and
the GLP one went sang really high. So what's the difference.
(22:34):
The difference is that you're to just attract releases GLP
one in response, not to just anything. You know, you
drink your glass of water, it doesn't do it. Meat
does not have fiber, meat doesn't have complex truble hydrate.
It doesn't trigger GLP one release. But the planet beside
has lots of boat. So the bottom line is, if
(22:55):
you eat McDonald's burgers, you will eventually stop beating because
why you feel full, you feel that stomach stretch. You know,
the point of pain is going to make you stop eating.
But you have homeostatic mechanisms that turn down your appetite
way before the point of pain.
Speaker 3 (23:11):
But if you're not.
Speaker 1 (23:11):
Eating the right food, it's a triggertive. You don't get
that appetitaming effect. So there are certain foods that do
that as well. So that's where we are.
Speaker 3 (23:19):
Are the foods and recipes in your book good for
anyone at any stage in life? Is this plan a
good choice for children? Oh?
Speaker 1 (23:25):
My god, thank you for asking that question. You go
into any high school. You could go to Richmond, you
can go into Fairfax, you go into Rawley, you go
anywhere by the time kids pick up their high school diploma,
they're kids who have been gaining weight and they're worried
about it, and they're pediatrician is worried about and in
some cases their blood sugars are up or their blood
(23:47):
pressure is up. They're getting prediabetes before they graduate. And
when that happens, unfortunately, what happens to them is not
so positive. They're told there's something wrong with you. You,
you need to exercise more, less screen time for you. You're
a glutton. Do da da da da. It's really negative
and those things aren't going to work. What we have
(24:08):
to do is to understand there are certain foods that
work against way control, and schools serve a lot of
not so healthy foods. And when we take that stuff
out and we bring into things that help us to
get our metabolism on track in a healthy way, we
can tackle these problems for every kid in the school
(24:31):
without pointing a finger at anybody. And we should be
serving these foods and we should never serve a food
that we would be ashamed to serve to our own child.
We should be serving in schools healthful foods that means vegetables, fruits,
all brains, beans. Plant based foods should be fronted center,
and right now they're not.
Speaker 3 (24:50):
But yes, the.
Speaker 1 (24:51):
Power foods can be used for anybody. Now, let's plan
our doets. Even though these are healthy foods. Have four
food groups, have bits, fruits, whole grains. Beans, have a
mixture that take your vitamin B twelve.
Speaker 3 (25:03):
You need that.
Speaker 1 (25:04):
Yes it's in Flintston's vitumins. That's fine, but don't miss it. So, yeah,
this is good for any stage of life. It's good
during pregnancy, and it's also good for older folks.
Speaker 3 (25:14):
What are the foods that we should focus on for
longevity and would they be the same for.
Speaker 1 (25:19):
Heart health for the most part, yes, Now, part of
it is what we want to get away from because
much as my cattle ranching grandfather hates me to say this,
the more we get away from all the products that
my family raised for generations, the better ef we're going
to be. The reason I say that is the cholesterol
and saturated fat in meat and dairy products causes after sclerosis,
(25:41):
and that's a continuing problem. So getting away from those
good ideas. But when we're bringing foods in use, the
fact that you're retina is a special organ you go
into the safeway or the publics or the croakers at
any store. Your retina gives you the ability to spot
(26:02):
but eat a carotene on the other side of the
store that's orange, or the lycopene which is red, or
the chlorophyll which screen you can see those anthosignans which
are dark purple. Your color vision allows you to see
and be attracted to antioxidants that it will slow down
the aging process to ex said possible if you went
into the store with a cat. Your cat doesn't have
(26:25):
your retina. Your cat doesn't have good color vision. Your
cat is a carnif and carnivors are.
Speaker 3 (26:29):
Interested in motion.
Speaker 1 (26:30):
He's looking for a mouse in the corner, and your
cat can see a carrot, you know, not interested. Regrettably, unfortunately,
we now take those colors. We put them in an
M and m's bag. What nature had in mind was
be attracted to the foods that have antioxidants in them,
favor them over other foods, use them. Be able to
recognize when a fruit is right, that is most right,
(26:53):
and use that sense. And we're not doing that. So anyway,
long story short, eat for color. When the color comes
in blueberries, strawberries, raspberries, oranges, papayas, mangoes. Those colors guide
you to the antioxidants that are going to kick it.
Speaker 2 (27:08):
Yell.
Speaker 3 (27:08):
We hear a lot about metabolism. How do the foods
we eat affected? And what should we be eating to
boost it?
Speaker 1 (27:15):
Your metabolism is an amazing feat that is performed by
tiny little organills. Look at a muscle builder. He's at
the gym and he's got this huge muscle mass and
he's got a crazy, huge metabolism. He's burning through a
lot of calories and he's eating four thousand calories a
day because muscle tissue has a huge metabolism. It just
(27:40):
burns a lot of Calnordies, you take one muscle cell
out of his bison and you look and sign and
what you see are what are called mitochondry. The mitochondria
are tiny little organelle, so we might have heard about
in high school biology. Mitochondria are burners. They turn food
into energy. Here's the problem. We're all born with mitocathic
(28:02):
and day by day, hour by hour, they can change.
They are built, they coalesce, they come, they go. Researchers
studied the effect of fat on mitochondria and it turns
out that the more fatty foods you eat, fat particles
get inside to cells and they slow down mitochondria's ability
(28:24):
to function. So, in other words, you can't work in
an oil slick. And so let's say I'm having a
little bit of cheese pizza and I do this every day,
and I put gravy on my potatoes. Little fat particles
don't just get on your body fat. They also get
inside in muscle cells and they sort of drown the mitochondria,
so they don't work very well anymore. So if I
see a person in my research lab, they're sixty years old,
(28:46):
they say, wow, I'm a little bit older. So my
metabolism is slow. It is slow, but it's not from age.
It's from accumulated fat in their muscle cells. I can
take it out. I could scoop the fat out of
their muscle cells. I'm not going to do it surgic.
I would do it by scooping it out of their diet.
And if a person takes the animal products out of
their diet, there is no animal fat left. There's none.
(29:08):
And if they keep oils really low, there's not much
of any fat, and the fat starts dissipating from the
muscle cells, an dissipations from the liver cells there might
have kind of recovered. The metabolism will ramp up, so
the foods that previously were not causing them to burn
a lot of calories will now allow a good cavalry
burn and they'll get them metabolism back towards and normal.
So that's really the main thing that you wanted.
Speaker 3 (29:30):
How does fasting and time restricted eating, what role does
it play and improve in our health?
Speaker 1 (29:35):
I personally don't believe they are necessary. I think you
can do them, and there's a fascinating size about them,
and I believe that they are effective in certain ways.
Doctor cully Over, who I mentioned earlier, is an expert
on time restricted eating and does talk about the fact that,
let's say you have the opposite of what we used
to do when I was in medical school. We believe
that multiple small meals over the course of the day
(29:56):
was the way to go, like ten little tiny meals.
Raising she will take two large meals, a really big
breakfast and then a sort of a really big late
lunch and that's it, and find that you get a
much better Luco's control, much better appetite control from that approach.
Speaker 3 (30:16):
And I think she's right.
Speaker 1 (30:17):
But at the same time, I think that you can
do essentially the same thing by focusing on the tight
of food that you're eating as well. So I think
time strict in eating is okay, and fasting is a
fascinating thing. I would only say that if people are
fasting brief for a day or so, or in a
limited way, I think it's fine. I wouldn't worry about it.
(30:38):
If you're doing a serious fast, like a water fast
for extended period, don't do that without medical supervision. But
you can do with medical supervision. And at a place
like to a North and some others, people have done
really really well with that kind of approach, but they
got to be superprised.
Speaker 3 (30:53):
You know, maybe our next door neighbor or cousin someone
has given us this advice. But I have heard that
you you are not a fan of the phrase all
things in moderation. Why is that? Yeah, you're right.
Speaker 1 (31:07):
That phrase has been used by the Academy of Nutrition
Dietetics in order to accemp money from soda manufacturers, fast
food manufacturers, the dairy industry. You know, everything could fit.
You know, there's no bad foods. There's just bad diets.
And I say that is nonsense. There's a lot of
really bad foods. But anyway, a lot of people will
say all things in moderation. But here's the thing. Let's
(31:31):
say I've got a seven year old dog and she
loves playing the violin, and she's playing and violin is
it's good for her? You know she does this, but
you know she started at four o'clock and it's now
about seven thirty. And I think you're like, sweetheart, you
know you got to have dinner just that I'm playing
the violin. Say okay, fine it, but like cool it. Now,
let's have dinner. And I need you to use some
(31:52):
studying or we've got a family outing or whatever it is.
She loves brockel. Sits down at dinner and it's nothing
but brondol and say, would you like the chickpea salad
some beans or maybe so no, no, just broccoln Say sweeenar,
you know you got to eat some other things. Have
the broccoli in moderation. Then she comes to me, she says, Dad,
(32:13):
can I do a line of cocaine? What what are
you talking about? Well, Dad, you've said moderation for violin,
moderation for broccoli, all things in moderation, How about cocaine?
Speaker 3 (32:26):
How can you say.
Speaker 1 (32:27):
Such a thing? How many cigarettes can I have? Dad?
Speaker 3 (32:29):
None?
Speaker 1 (32:30):
None at all. Moderation is good or healthy things. You
want moderation in all good things. But if something is
going to hurt you, you don't want it at all.
You don't want moderation in that. So a cholesterol, how
much does your body need?
Speaker 3 (32:45):
Zero?
Speaker 1 (32:46):
How much did you have?
Speaker 3 (32:47):
None?
Speaker 1 (32:47):
You shouldn't have that animal if that's bad for you.
So all things in moderation is a mistake. You should
have good things in moderation, and the things that hurt
you shouldn't have.
Speaker 3 (32:56):
Them at all. What foods can improve our sleep? And
what foods should we absolutely avoid if we want a
better night's rest.
Speaker 1 (33:04):
This is a funny thing. I want to give some
credit to Richard Wertman, who at MIT did a lot
of research on this, and what he showed was that
before you go to sleep, let's say you have a pancake,
just plain old pancake, Gil be Vegan pancake with a
little bit syrup on it. You sleep like a bab
Next dight you have some spaghetti as you're eating Spietta's
(33:27):
tomato stace is sleep like a bait. The next dight,
you have a state and you don't really sleep very well.
What Wortman discovered is that when you eat complex carbohydrate,
carbohydrate causes the brain to make serotonin. And it's not
made from the carbohydrate, it's made from trip to fan.
But the carbohydrate causes your body to release insulin. The
(33:49):
insulin in turn causes the trip to fan to be
available and turned into serotonin. So people sleep really really
well when they have a high carbohydrate neil as they're meal,
and they sleep really badly when they have a high
protein meal right before bed. And it could be any
kind of protein, plant protein, but the animal proteins are
particularly bad.
Speaker 3 (34:09):
What was one of your earliest passions when you started
your practice and does it still remain or have you
adjusted your focus in any way?
Speaker 1 (34:17):
Well, we've done all kinds of stuff. One of the
beauties of our work here at the Physicians Committee is
that we do a lot of research studies and we're
able to follow surprises they come to us. I was
sitting here at this desk and my phone rang twenty
seven years ago and It was a young woman who
had what I might call a female problem. She had
(34:37):
minstral cradems and she said, I got to get on
a flight to go to a business meeting, I.
Speaker 3 (34:42):
Can't even get out of bed.
Speaker 1 (34:44):
And she wanted some heavy dude to painkillers, and I said, sure,
you know, let me give you some painkillers.
Speaker 3 (34:49):
For two days so you could function.
Speaker 1 (34:51):
But as she was saying that, I started thinking, what
are cramps? And cramps are the leader in lining is
they can think it's up every month in anticipation pregnant, see,
and that can be driven by excess estrogen in the body.
There's estrogen in dairy products and fatty foods cause your
body to make more estrogen. So I suggested there, I said,
let me give you two days of heavy duty painkillers
(35:12):
so you can function, but would you like to try
a diet that has no animal products in it for
the next month.
Speaker 3 (35:17):
And see what will happen.
Speaker 1 (35:19):
But I also asked her to keep oils really, really
low because it looked like any kind of fat would
cause too much estrogen production. It turned out to be
an absolute cure for her. She didn't have cramps after that.
So I then did a randomized trial and found that
this is a predictable thing. And then we've showed that
you could do the same thing with menopausal hot flashes
(35:39):
with the same kind of diet plus soybeat. So the
point that I'm making is that we've been able to follow,
almost like whims, the things that ought to work for
problems that have not yet been solved, sometimes a major problems.
Sometimes that might have problems sometimes in an oil it's
like cramps or hot flashes. And that's been something that
I really love about our work at the Physician's Committee
(36:02):
is that we can not just tackle the big ticket
items like wait, lots of cardio basketball decease, or diabetes,
but also some of these neglected takes like women's health,
hot flashes, other things that pharmaceutical companies have been eager
to sell you stuff and maybe there's a food solution.
Speaker 3 (36:18):
I have to go off times just for one question,
because you've been called the Eddie van Halen with a
medical degree. What do you play? What instrants do you play? Doc? Well,
like Eddie van.
Speaker 1 (36:27):
Lnaf, I played guitar. That was Alec Baldwin.
Speaker 3 (36:30):
Well I had asked. I had to bring it up
because in my research. I saw it. I'm like, that's
going in the questions.
Speaker 1 (36:34):
Alec came to and a bet that we had in
New York. I have a band called Carbon Works. And
by the way, you'll see it if you go on YouTube.
I didn't know we were going to talk about this,
but I'll tell you. If you go on YouTube and
you look up on the YouTube, there's a channel for
Carbon Works, like we are made of carbon.
Speaker 3 (36:49):
These are our works.
Speaker 1 (36:50):
And there is a musical group called Carbon Works that
I write for and I played the guitar and keyboards
and there's a lot of videos up there. Anyway, Alec
Baldwin happened to see something that I did on the
guitar and he's the one who said that, is that
Evan handle with the medical degree? I thought that was
very nice of them.
Speaker 3 (37:07):
And finally, I imagine your approach to how you practice
medicine isn't popular with everyone. What obstacles did you face
in the beginning and still maybe seem to face with
respect to how you treat your patients? Well, one obstacle
that we faces industry. There are industries out there that
make drugs and they market the drugs very heavily. And
they market them through continuing medical education. So I was
(37:30):
talking about hot flashes. You're not going to see a
drug company saying that you can do this with zoebe
the diet.
Speaker 1 (37:36):
What they're going to say is you need if ormone
replacement therapy or WeGo v or ozempic. They're made by
novo Nordists. They're not interested in telling you that your
body manufactures GLP won and they want to tell you
need to inject it and so for then, I think
that's regrettable because they end up skewing the conversation in
a not helpful way. Don't get me wrong. There is
(37:57):
a role for medications, and an important role, and yet
or so many medications their use would be much less
or maybe not at all if people were to change
their diets. So that's an obstacle. But I think there's
a bigger obstacle in the world of industry that's making
pills and making spam and bill eta. I think the
(38:17):
bigger obstacle is just this, in some ways, the sluggishness
of the human spirit, which is to say, we get
hooked on things, and I think rightly we are skeptical
of a new way if you've grown up with pork chops,
and so whether you're going to be skeptical of somebody
who suggests that maybe that sound good for you. And
skepticism is a good thing because there's a lot of
(38:38):
nonsense in the world of patrician and you're right to
be skeptical. But there are times when people are really
suffering and they have been afraid to try a healthy diet,
even though the evidence is overwhelming that it could be helpful.
That said, my medical colleagues and my late colleagues and
our research participants have proven to me that there are many, many,
(39:03):
many people more every day who are trying healthy guides,
who are prescribing them for their patients, who are sharing
them with their loved ones, who are helping us to
break from one generation to the next this unfortunate cycle
that promotes disease and instead we could promote health. So
I'm very optimistic about the future. Yes, we've got obstacles,
(39:23):
nothing we can help them.
Speaker 3 (39:25):
Doctor Barnard, thank you so much for coming on the
Good Foods Podcast and for sharing your wisdom with us today.
Speaker 1 (39:29):
Well, it's so much fun talking with you.
Speaker 2 (39:36):
The Good Foods Podcast is for entertainment, purposes only. The claims, comments, opinions,
or information heard should never be used in place of
your medical provider's advice or your doctor's direction. Thank you
for listening, Follow us on social media and wherever you
get your podcasts. Good Health through good Food, Good foods,
grocery
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