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the diet that's derived exclusively from
whole plant foods that's SOS free and
SOS stands for the International symbol
of danger and it also stands for salt
oil and sugar including refined
carbohydrates the best diet is the Whole
Foods plant-based low-fat back no Whole
Foods plant-based diet diet that's
founded on whole plant foods but that
diet for humans you know like with heart
is the number one killer here in the
States there's only one duck ever been
proven to reverse heart disease in the
majority of patients right and I've been
a cardiologist now for about 14 years
and outside of a medical emergency like
somebody gets shot to ask be put back
together again I've never seen anything
come close to the breadth and depth of
benefits that a plant-based diet
provides so my clinical experience has
informed this but what informed my
clinical experience are the hundreds and
hundreds of research studies basic
science randomized controlled trials
observational studies population-based
studies that reinforce how incredibly
helpful a plant-based diet is for
multiple disease processes for multiple
reasons for multiple different
populations so the evidence base is
incredibly strong and for whatever it's
worth my clinical experience has
reinforced that for me the best diet in
my opinion is a low-fat plant-based
whole food diet absolutely a plant-based
low-fat Whole Foods
high-fiber diet that's the best diet for
humans well the reason the plant-based
diet is optimal for health is it is the
only diet that has ever been
demonstrated in literature to to both
prevent and reverse chronic diseases
when people who have diabetes go to a
vegan diet I mean get the animal
products off their plate and go further
keep the oils all I have it be healthy
vegetables fruits whole grains beans
we'll do that they do great I would also
add free of any processed food or as
little as possible that includes things
like sugar oil and salt well I think the
best diets for humans and so they
planted as well is a whole food
plant-based diet and if you think about
it you know all of our physiology all of
our behaviors really are based on our
evolution and like any biologic system
we evolved to hang around long enough
and find a mate and pass our DNA right
and to accomplish that historically we
had to be able to go find food and we're
starving and not be someone else's food
when they were starving and when someone
we survived that's we rest recovered and
refuel then we refueled with the
nutritional resources around this you
know you hear people talking about
hunter-gatherers that's probably the
greatest misnomer in anthropologic
history because we weren't
hunter-gatherers we were gathered
hunters it's clear that in that
ancestral diets were primarily gathered
by women mainly and what did they get
they gathered whole food plant-based
sources of energy they gather roots and
stems and leaves and seeds and fruits
and nuts and vegetables and berries we
didn't have dairy products because we
hadn't domesticated mammals yet that
didn't occur until six to eight thousand
years ago until it seems like a long
time that's the last few seconds of our
evolutionary clock now we did eat meat
it just wasn't very much and it came
from animals at ate what animals are
supposed to eat however I would argue
that our ancestors probably had a
survival advantage to have in this
concentrated animal protein to get big
and strong and finding meat before they
died of infectious disease when they
were thirty mainly through sanitation
than antibiotics we've almost tripled
our lifespan and so we have now unmasked
the chronic diseases I see every day in
my office heart disease stroke diabetes
cancer all of which have been clearly
associated with both the overconsumption
of animal protein and processed foods
you have to think of two things you want
to remove the foods that cause problems
in our body and you want to put in the
foods that fuel all of the cells that
need to work properly which is every
cell in our body so the best diet is
going to have all the nutrients you need
and that would be from a whole food
plant-based diet from what we've seen in
research over at this point decade
it's clear that a whole food plant-based
little fad diet is the best for overall
health treatment disease prevention so
yeah it's not just what I believe it's
pretty much what I know and a lot of us
now the most strict draconian severe
diet on the planet is the one that you
have been eating all your life is this
is a diet that is destroying the wealth
of America 18% of our gross national
product is now going into the health
industry that's insane
we can eliminate chronic illness if we
can get people to eat whole food
plant-based nutrition oh it was a
precarious time I felt a bit like a
tightrope walker because I knew for many
reasons I had to stop eating animals it
was very clear I couldn't sleep with
myself knowing what I knew about the
complicity I felt every time I paid for
a meat-based meal I felt like I wanted
to take a shower I knew I had paid for
the death of an animal and that had to
come to a stop for my own conscience but
now if I'm not eating animal flesh and
this is 1981 people are saying where
you're going to get your protein and you
can starve to death and this is a
dangerous thing to do
but I saw that there were plant-based
athletes now I am bill Perl and these
massive body builders and the Durance
runners and swimmers who have computer
Burwash a tennis player were vegetarian
so I knew it could be done and I knew
the biggest animals on the planet were
elephants and buffalos and giraffes they
made thousands of pounds of muscle on
plant-based materials anyway so either
they could do it so the biochemistry is
there the physiology is there you can
run a mammalian body and all plant
materials but I had to kind of back
engineer it to see well right so where
does the protein come from where do the
vitamins come from where do the minerals
come from and after a few months and
many late nights and the nutrition books
it finally fell into place yes you can
do this you've got to eat all the
wonderful plant foods that are available
but if you do that you win over the body
that's the
and healthy and needed medical care and
I know there's a lot of people that
debate even within that world but I
think it's important for us to all
recognize that that's the core diet
that's the diet that the longest-lived
society's on the planet have followed
that diet has countless amounts of
peer-reviewed study supporting it and
everything underneath is sort of
personal preference because humans are
as well so let me back up and say there
is a very specific diet for all
creatures on the planet elephants eat a
different diet than zebras and cats and
dogs than humans humans have since the
beginning of their existence on the
planet lived on a high carbohydrate diet
plant food it's a lot more available
back then back in the day first of all
we humans ability to outrun large
animals not so good the fastest runners
on the planet can't do it today
we never did so we've always lived on
plants but in plant foods you have all
the nutrients needed for high energy
long life look around the world the
longest lived people on the planet eat a
plant-based diet different versions of
it the Okinawan diets a little bit
different than the diet and Greece and
the diet and certain other parts of the
world but what do they all have in
common it's a high carb or carbohydrate
plant-based low-fat high-fiber diet that
is a diet shared by healthy people
the only dive just been shown to you
know improve mood in these randomized
control trials or reverse heart disease
I mean so it's not like oh we're not
showing all the ones where the low-carb
diet also reverse heart disease no they
don't exist that's what's critical well
the host food plant-based diet does not
have any of the animal products that
have been demonstrated over and over to
cause harm to our health and it includes
all of macro and micronutrients that do
the complete opposite that animal feast
does so over the last few years I have
had a remarkable transformation myself
from being a huge advocate of a Paleo
diet during my medical residency back in
2012 to now going the complete opposite
direction and being a
a passionate whole food plant-based
advocate since 2014 and the background
behind this is that unfortunately I am
in seven years of training four years of
medical school and three years of
residency not hopefully this will change
one day but I did not receive a lot of
education or class works on nutrition in
fact during four years of medical school
I would put it at zero zero hours I grew
up thinking that you we had to eat
animal products in order to get the
necessary nutrients you know in order to
maintain muscle mass and be athletic and
have our brains function optimally I
grew up as a typical protein of holic
but over the course of time and having
studied nutrition now for over 10 years
having gotten a PhD in nutrition I'm
firmly convinced that animal protein is
not necessary and in fact not only is it
not necessary it's actually harmful it's
inflammatory and it leads to a whole
collection of increased it increases
your risk for chronic disease I've been
a physician for 45 years and for the
first nine or ten years of my career I
was a regular blood and guts working
doctor it was until I got so frustrated
with general practice that I went back
to learn how to become an
anesthesiologist because all my patients
known him was getting healthy so I
thought anesthesia ow I have more
control over the situation
it was during my anesthesia training
that it became very clear that I needed
to stop eating animals and the adoption
of a plant-based diet was the key to my
patients getting healthier too
a lot of people like to blame obesity on
one factor whether it's too much sugar
or eating too much food or being
inactive the fact of the matter is
obesity is a multifactorial problem and
we need to do a combination of more
physical activity and yes exercise does
affect your body weight and your body
fat and your body fitness with
ultimately affects your body weight so
exercise has to be a key for obesity but
also how you eat and just eating smaller
portions of processed and high animal
heavy foods is not the solution it might
produce short-term weight loss but it's
not the way to sustain it and it's not
necessarily meeting all of your
micronutrient needs your vitamins and
minerals so a whole food plant-based
diet we've already seen in several
studies now that it is actually the
optimal way to lose weight and not just
for weight loss and for the amount of
weight you lose but for the nutritious
aspect of it with a low carb diet often
you have to supplement with fiber and
with vitamin and mineral supplements to
actually get the nutrients you need
because the diet itself is not providing
it it's not only important what we eat
but also when we eat it meal timing and
frequency are important factors that
impact our metabolic health so I
recommend that people either large
breakfast according to the ancient
proverb eat breakfast like a king lunch
like a prince and dinner like a pauper a
high carb low fat gives people
permission to eat Oreo cookies or you
know processed sugars in various forms
and that's never a good thing
if the those are all truthful and
helpful descriptions of healthy ways to
eat fruit of it is if you keep them in
their pure the intended definition if
the high carb means lots of quinoa and
and kale and beans that's a high carb
diet but in their whole form and it's
going to do wonderful things for you but
if it's in the term in the form of white
flour pasta and and sugary drinks and
fruity desserts then that's not going to
be helpful even though it's a high carb
low fat diet so it's got to be whole
plant foods which gets us to the second
definition whole plan for the parentage
is absolutely probably the most benign
people don't know what to do with it but
it's mostly helpful starch base can be
but again it's got to be excluding the
white flour pastas and the white breads
and the
baked goods because that's high starch
but now those a process starts it's got
to be whole Sarge fruit so if they're
kept in the pure form and all those
definitions work when people say in
Asian countries go toward a meaty diet
having been on a more plant oriented
diet once they get into meats and cheese
and so far the diabetes rates go through
the roof
sugar can aid and abet that process but
there's a old sort of myth that if I got
high blood sugar meeting diabetes that
musta came because they ate sugar and
that's naive and not accurate you have
this this unicorn study that supposedly
shows you put people on bacon and eggs
and in the majority that their heart
disease disappears I will do a video
about it that day I mean could people
need to know that doesn't make sense our
taxes are being used to subsidize the
product production the food that kills
us such as so we are attached to being
used to subsidize the production of
foods that actually isn't that we
shouldn't have so we all get set
reporting in the University of Chicago
Press they estimate that the savings in
this country with the elimination of
cardiovascular disease alone forty
trillion dollars what gives me hope is
the truth young people in the internet
and the sparkle I see in the eyes of
these first-year medical students of
these young Dietetic students they know
the truth and they feel empowered
because they have power to have the
tools that can vanquish these dreadful
frightening diseases Clyde arteries high
blood pressure strokes diabetes of lupus
colon inflammation these are frightening
diseases so us experienced physician but
now we have that magic lightsaber that
can slay them all but it's too violent
and analogy these diseases a result of
the abnormal diet we've been eating if
you stop hitting yourself and head
head with a hammer the headaches go away
and you stop putting in a disease
producing diet these diseases go away
and the obese you adopt a whole food
plant-based diet and the obesity melts
away and the arteries open up and the
high blood pressure goes down and a
joint stopped hurting and the skin
clears up and the bowel start working
and you say ah feels good to be healthy
again
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