Given the power of chronotherapy—how the same dose of the same drugs taken at a different time of day can have such different effects—it’s no surprise that chronoprevention approaches, like meal timing, can also make a difference.
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Wasn’t that chemo data wild? Amazing! And if you are on blood pressure medications, please share this video with your physician to ask to see if your timing is optimized.
We kicked off this chronobiology series by looking into the importance of breakfast when it comes to weight loss: Is Breakfast the Most Important Meal for Weight Loss? (http://nutritionfacts.org/video/is-br…) and Is Skipping Breakfast Better for Weight Loss? (http://nutritionfacts.org/video/is-sk…).
I didn’t want it to be all chrono all the time in case there were some people uninterested in the topic, explaining, for example, why the previous video was on an unrelated topic (The Effects of Hormones in Milk on Infertility in Women (http://nutritionfacts.org/video/the-e…)). I’ll keep doing that interspersing back and forth, but here’s the list of the rest of this punctuated series still to come:
• Eat More Calories in the Morning to Lose Weight (http://nutritionfacts.org/video/eat-m…)
• Breakfast Like a King, Lunch Like a Prince, Dinner Like a Pauper (http://nutritionfacts.org/video/break…)
• Eat More Calories in the Morning Than the Evening (http://nutritionfacts.org/video/eat-m…)
• How Circadian Rhythms Affect Blood Sugar Levels (http://nutritionfacts.org/video/how-c…)
• How to Sync Your Central Circadian Clock to Your Peripheral Clocks (http://nutritionfacts.org/video/how-t…)
• The Metabolic Harms of Night Shifts and Irregular Meals (http://nutritionfacts.org/video/the-m…)
• Shedding Light on Shedding Weight (http://nutritionfacts.org/video/shedd…)
• Why People Gain Weight in the Fall (http://nutritionfacts.org/video/why-p…) Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/video/chron… and someone on the NutritionFacts.org team will try to answer it. Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at http://nutritionfacts.org/video/chron…. You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics. If you’d rather watch these videos on YouTube, subscribe to my YouTube Channel here: https://www.youtube.com/subscription_… Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution! -Michael Greger, MD FACLM Captions for this video are available in several languages. To find yours, click on the settings wheel on the lower-right of the video and then “Subtitles/CC.” Image credit: Jan Vašek / pixabay https://www.NutritionFacts.org
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From a recent Q&A – how to improve health gradually or rapidly using nutrition.
New free classes coming soon, click the link below to check my website for the next round of free classes & Q&As, or if you can’t wait you can purchase the classes there too and own them to watch whenever you want. http://goodbyelupus.com/6-steps-to-re…
If you feel like you really need my personal help for your recovery I would love to be by your side and walk you through it. All you need to do is go to Goodbyelupus.com to get your appointment or join my next Rapid Recovery Program (one or one or Group).
For more info:
► Subscribe to My Channel: http://www.youtube.com/c/BrookeGoldnerMD ►Where to follow and listen to Dr. G:
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►FREE healing recipes and support: SmoothieShred.com
►To learn more about rapid recovery or make an appointment with Dr. G go to http://goodbyelupus.com
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Dr. Brooke Goldner is a board certified medical doctor and the author of 3 best-selling books, Goodbye Autoimmune Disease, Goodbye Lupus and Green Smoothie Recipes to Kick-Start Your Health & Healing. She has been featured in multiple documentaries such as Eating You Alive, Whitewashed, and The Conspiracy Against Your Health, has been featured on TV news and the Home & Family Show, as well as many radio shows and podcasts, and is a highly sought after keynote speaker, who shares the stage regularly with Drs. Ornish, Esselstyn, Bernard Greger and T. Colin Campbell, to name a few. She has been featured on the front cover of Vegan Health & Fitness Magazine 3 times, including the current cover of Fit Over Forty. She is a graduate of the Temple University School of Medicine, was Chief Resident at UCLA-Harbor Residency, and holds a certificate in Plant-Based Nutrition from Cornell University. She is the founder of GoodbyeLupus.com, VeganMedicalDoctor.com, and creator of the Hyper-nourishing Protocol for Lupus Recovery.
All the information provided by Brooke Goldner, M.D. and associated videos are strictly for informational purposes only. It is not intended as a substitute for advice from your health care provider or physician. The information provided by Brooke Goldner, M.D. and associated videos cannot be used to make a diagnosis or treat any health condition. The information is not advice, and should not be treated as such. The information in this video is provided “as is” without any representations or warranties, express or implied. Brooke Goldner, M.D. is not acting as your medical provider. —-
Joel Fuhrman M.D., a board-certified family physician who specializes in preventing and reversing disease through nutritional and natural methods, and #1 New York Times bestselling author of Eat to Live, Super Immunity and The End of Diabetes, delivers a powerful paradigm-shifting lecture showing us how and why we never need to diet again.
You will understand the key principles of the science of health, nutrition and weight loss. It will give you a simple and effective strategy to achieve—and maintain—an optimal weight without dieting for the rest of your life. This new approach will free you forever from a merry-go-round of diets and endless, tedious discussions about dieting strategies. This is the end of dieting.”
Connect with The Real Truth About Health http://www.therealtruthabouthealth.com/ https://www.facebook.com/The-Real-Tru… https://www.instagram.com/therealtrut… https://twitter.com/RTAHealth Passionate believers in whole food plant based diets, no chemicals, minimal pharmaceutical drugs, no GMO’s. Fighting to stop climate change and extinction.
Dr. Neal Barnard is dedicated to using the power of plants to help his patients prevent the effects of chronic diseases like Alzheimer’s. Hear the findings from his years of research on how to power up your brain with nutrition. You’ll find out what foods are best for brain health and how to put these powerful foods to work for you, plus what foods can protect your brain from damaging heavy metals and bad fats, and what the most nutrient-dense foods are. We’ll also discuss how to strengthen your brain through both mental and physical exercise, and the impact of sleep on memory and brain health.
Dan Buettner grew up in Minnesota during the 1960s, where he was fed a high-carb diet of bright yellow macaroni and cheese and sweaty red hot dogs wrapped inside flaky croissants.
“We didn’t know better,” he said.
But when the cyclist and storyteller started traveling around the globe, and into the homes of people in locations where elders routinely live to see their 100th birthday in good health — the world’s “Blue Zones,” as he calls them — he noticed something distinct about the ways that they were all eating.
The fare was nothing like his Midwestern childhood diet of processed foods, but Buettner noticed that each Blue Zone kitchen did have a few staple ingredients in common. Like his own meal plans, they were all fairly high in carbohydrates, but these Blue Zone diets centered on carbs of a different kind.
“The four pillars of every longevity diet in the world are whole grains, greens, nuts, and beans,” Buettner said. “When you crunch the numbers, it’s very clear that it’s a 90% to 100% plant-based, very-high-carbohydrate diet. About 65% carbs, but not simple carbs like muffins and cakes — complex carbs.”
Buettner’s chronicled some of his favorite recipes from each of those regions in a new Blue Zones cookbook, featuring dishes from Ikaria, Greece; Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California.
People who live to 100 tend to eat lots of beans
Whether the cuisine is from the sandy western shores of Costa Rica or industrial church kitchens in California, it is loaded with beans.
“You can get very successful with a diet if you tell people they can eat what they like to eat — meat or cheese or eggs and all that,” he said. “I draw from people who’ve achieved the health outcomes we want. And I can tell you beyond a shadow of a doubt that they’re eating about a cup of beans a day.”
His favorite bean dish is a Greek “longevity stew,” loaded with fennel, black-eyed peas, olive oil, tomato, and garlic.
The diet plan lines up with much of the scientific research suggesting that people who eat more vegetables and other plants while consuming little to no processed or red meat are less likely to die earlier (and more likely to have healthier hearts) than people who routinely fuel up on animal products.
Blue Zoners don’t go to the gym, and they rarely eat meat
In the Blue Zones, there are no banned foods. Instead, the environments people live in promote their good health almost effortlessly. There’s no weighing ingredients or worrying about the amounts of carbs, protein, and fat to include in a day’s meals.
Yet there are certain things that people in Blue Zones don’t eat very often. Chief among the rarities are dishes high in saturated fats and sugars, including meats, dairy, and desserts.
On average, people living in the Blue Zones eat meat about five times a month. It’s usually a three- to four-ounce cut of pork, smaller than an iPhone.
When it comes to bread, Blue Zoners tend to favor fermented varieties like sourdough over plain white yeasted slices, and they pair small amounts of pasta and grains with other staple ingredients like fresh greens or beans.
“When you combine a grain and a bean, you get a whole protein,” Buettner said. This means that, much like any meaty dish, a plant-based meal can feature all the essential amino acids that help the body grow and repair itself, but “without the saturated fat, without the hormones,” he said.
In addition to focusing on plant-based foods, people in the Blue Zones also tend to cherish the importance of lifelong friendships, move around consistently each day (every 20 minutes or so), and live with purpose. These built-in support systems are key components of longevity too, Buettner believes, and just as important as the good food.
“We keep beating this dead horse of diets and exercise and supplements,” he said. “It’s Einstein’s definition of insanity.”
If you’d like to try the Blue Zones eating routine, Buettner suggests finding a few plant-based recipes that you really like and making it a habit to cook them for yourself again and again. None of the recipes in his book include any meat or eggs, and most shouldn’t take more than 30 minutes to prepare.
“The secret to eating for 100 is to find the plant-based foods heavy with beans and grains and vegetables, and learn how to like them,” Buettner said. “If you eat a Blue Zones diet religiously, it’s probably worth eight to 10 extra years of life expectancy over a standard American diet. You take those years and you average them back into your life? It gives you about two hours a day to cook.”
Brenda Davis offers fresh insights on the treatment of animals in food production and other industries, the latest findings on the health benefits of a vegan diet and expanded the information on phytochemicals, Brenda’s information is extensive in scope, yet manageable for anyone who wants to easily understand how to construct a nutritionally balanced plant-based diet.
Here are the latest findings on: using plant foods to protect against cancer, heart disease, and other chronic illnesses; obtaining essential protein without meat, eggs, or dairy products; discovering “good” fats and where to find them; meeting dietary needs for calcium without dairy products; understanding the importance of vitamin B12; designing balanced vegan diets for infants, children, and seniors; and making the most of vegan pregnancy and breastfeeding.
This is a sound blueprint to follow for better health for yourself and the planet.