Doctor's Note

I just burned out my second treadmill motor. This last one lasted 7,000 miles though. Could have walked back and forth across the country! Was up to 17 miles a day before the poor thing died. New motor on its way though!

Background on treadmill desks in Standing Up for Your Health.

Amazing how much beneficial just simple walking can be: Longer Life Within Walking Distance

More exercise versus diet comparisons in Is it the Diet, the Exercise, or Both? and How Much Exercise to Sustain Weight Loss

Who Shouldn’t Consume Curcumin or Turmeric? See the video!

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  • Arjan den Hollander.

    Ordering the third new motor instead of replacing the whole thing for a newer model, things like that are so telling of the lack of drive toward monetary gain. I’ve noticed that on several occasions in the past year, and something that creates trust somehow.
    That is a good thing as long as the info is solid off course.

    Is nutritionfacts planning to revise or retract mistakes made in the past any time soon?
    I raised issue on the Alzheimers video’s and PCB’s in fish oil a while back which were clearly erroneous.
    Making mistakes is fine, realizing a mistake and going with it anyway is misleading and has nothing to do with science period.

    Also published articles with truly remarkable/unbelievable results like the saffron studies, all done in Tehran Iran BTW,
    should be followed up by checking for the results of duplicated studies by peers.
    Especially important if those extraordinary results are paid for by industries or governments producing the subject matter.

    New video’s are nice, and this really was a nice one, but continuously reexamining if the preached gospel still holds true should not be neglected for it.
    Especially considering that the body of information and video’s is so large, it can engage a new person for months on end.
    It would be in this site’s best interest to keep revising and keep upping the value per minute viewed.

    • I don’t remember seeing anything on Alzheimers or PCBs from you–sorry I missed them! Anytime you or anyone finds any errors, please email me asap: mhg1@cornell.edu

      • jj

        In perusing older videos there are some really important ?’s in the comments asked but never answered. Just wish this were a more perfect world where the ?’s got answered.

        • Tommasina

          We have big plans to solve this problem and answer those questions–stay tuned! If you’re interested, feel free to compile a list of important questions (you can grab a link to a particular comment by hovering on the Share button under the comment and then clicking the Link button) and email them to me at tommasina[at]nutritionfacts.org. I’ll see what we can do! :)

      • Jeff

        If one does not enjoy eating turmeric in curry, what dosage would you recommend in supplement form? Also would you accompany it with anything to boost the absorption? Thanks for your incredible work!

        • brad

          have you tried putting the turmeric and a pinch of pepper in a glass of tomato juice? you can hardly taste the turmeric

        • Karl Holtzer, M.D.

          There is pretty good data out there on this subject, Jeff. In fact in a study that Dr Greger has already addressed (see attached) the dosing was so safe that it was really only limited by the number of pills that the patients were willing to swallow. It’s also available in tincture form. Tumeric Cucumin and Pancreatic Cancer I have personal experience with a tumeric tincture and it’s very pleasant tasting. Oral absorbption of tumeric does seem to be enhanced by black pepper (piperine). There has been concern expressed in the past that this combination might interfere with drug clearance and should be used with caution but other studies haven’t shown this concern, as noted here: http://www.ncbi.nlm.nih.gov/pubmed/22725836

    • Another point to in Dr. Greger’s favor is that he allows dissent and civilized alternative discussion on his site. Just try to contradict or offer alternative views on Jimmy Moore’s and other LC/LCHF/Paleo websites, Twitter, and Facebook ( likely Google+/YouTube), and you’ll quickly find yourself blocked no matter how politely you go about expressing yourself.

      Jimmy Moore blocked me on his website for simply informing him that the meat/dairy/egg industries have lobbies, too, not just the processed “carbage” and Big Seed Oil industry. My brief comment never made it past his moderation. This results in sycophantic, confirmation biased threads and forums which permit nothing but rose-colored narrative.

      (To be fair, I suspect the same in Dr. Fuhrman’s online community, but I’m not willing to pay for the privilege to find out for sure.)

      • Arjan den Hollander.

        Yes indeed, the moderation style deserves a lot of credit.

      • Etienne-Emile Ciopenhauer

        McDougall’s forum moderators are sadly responsible for the same kind of censorship. It’s unfortunate, considering how good his overall message is.

  • Jim Felder

    I have had ADHD my whole life and am constantly “jiggling”. I work at a desk job which does keep me on my butt for hours a day. But pretty much the entire time my legs are bouncing (which drives my wife nuts at home when my legs are in contact with a table leg and everything on the table begins to dance). Besides giving me great toned calf muscles, I wonder if this type of physical activity while sitting has any impact on endothelial function.

    • Arjan den Hollander.

      Systems of inflammation seem to be involved in ADHD, to inform yourself on this do a search on histamine involvement and 3 & 6 fatty acid ratio’s in ADHD. People with a nervous or hyperactive streak will burn trough magnesium faster, depletion of that will help inflammation too.
      The extra activity in your calves will probably not compensate for this extra vulnerability towards inflammation.
      I was diagnosed with 38/40 points on a ADHD test @ 20 years old, as a consequence I’ve had plenty of that leg restlessness in my teens an twenties, however if I compare my WFPB diet erections now with those in my teen years I have no doubt my endothelial and vascular function in general now is far superior than it was 20 years ago and astronomically better than it was 14 months ago when i started.

    • etmax

      Maybe that’s what’s wrong with my wife? she has terrible restless leg literally wearing the carpet out where she sits, and due to a sitting job has back pain. Incidentally she has a BP of 95/70 when resting.

    • HereHere

      Massage and self-massage can ease the symptoms of restless leg syndrome, which I suspect you have. If you decide to try self-massage, I recommend you book at least a half-hour appointment with a massage therapist and have him or her explain to you how to do it. More info here: http://www.ninds.nih.gov/disorders/restless_legs/detail_restless_legs.htm

      • Jim Felder

        Actually my wife has restless leg syndrome, so I know what that is and I don’t have it. Mine is just the inability to sit still. But thanks for the tip on massage. I used to do this for my wife, and it did help. However about 3 months after switching to a plant-based diet her RLS symptoms nearly disappeared. The RLS will still pops up with she is overly tired or interestingly had a high fat meal for dinner. Then she might have to march in place for a few minutes to get it to calm down.

        My speculation is that RLS has something to do with atherosclerosis and a resulting reduction of blood flow to a key part of the brain involved with initiating movement. It tends to follow a similar trajectory of atherosclerosis where it starts showing up in a person’s 30s to 40s and gets worse and worse as they get older. And the observation that a high fat meal can bring on a terrible RLS episode for up to 6 hours, gives more evidence to me that the root cause is vascular. This is since we know from brachial artery tests that a single high fat meal can substantially stiffen ones arteries for 4-6 hours postprandial. This stiffening might be sufficient to cause the blood flow to drop just enough cause the brain region to start to malfunction again.

        So with some research we might be able to add one more condition to the list of ailments that can be addressed with a low-fat whole food plant based diet. True RLS isn’t as life threatening as say CVD, but it sure can suck the joy out of life when you have to spend one to several hours through out the night marching in place to settle your legs down so you can try to catch a few hours of sleep before the alarm drags you out of bed so you can slog through your day like the sleep deprived zombie you are.

        Thanks again!

        • Tom

          A double shot of apple cider vinegar gave me relief from restless leg syndrome and chronic insomnia. As always,,,,please dont mix drugs and natural remedies. One or the other and always under the supervision of the doctor.

  • NancyNurse

    Dr. G, any idea how MUCH Curcumin is necessary?

    • Darryl

      In the Akazawa (curcumin VS exercise) and Sugawara (curcumin + exercise) trials, the dose was 150 mg of Theracumin complex (containing 25 mg total curcumin dispersed with colloidal nanoparticles) daily for 8 weeks.

      Its difficult to compare the high absorption curcumin formulations (Meriva, Longvida, Cavamax, Theracurmin, BCM-95, C3 Reduct and C3 Complex) directly, as they claim 10-27 greater bioavailability than unalloyed curcumin found in turmeric, but often sacrifice curcumin amount so that most of the capsule is adjunctives to improve absorption.

      • guest

        that’s great to hear! Hopefuly both the anti inflammatory and some of the dna repair properties can be derived from eating regular turmeric. Although I will try to figure out how to heat it in a way that’s pleasing in the future.

  • Thanks so much for your informative videos! Going to toss some turmeric on a head of cauliflower tomorrow night for dinner! : )

    • Etienne-Emile Ciopenhauer

      The study used a patented, highly improved version of Curcumin (Theracurmin) in high doses. It is very unlikely that turmeric, in a typical culinary dose, could achieve these benefits.

  • BruK

    I have always had the kind of job where I am up and down a lot and have not had that much of a problem with health. But now I am on the computer almost all day. I have a raising and lowering desk, but I don’t use it so much as I should. I get up and move, but I can feel it makes a difference.

    I think there are big differences in digestion. When I am sitting a lot during the day and then say go for a walk, I find myself have to go to the bathroom within 20 minutes or so as stuff in my gut that was just sitting there starts to move. I can see this is not good for that, and I imagine the same for circulation. I wonder if there is a correlation between Abdominal Aortic Embolism and sitting as well.

    I always feel much better after I walk and I try to get out walking for 2 hours everyday.

    The other benefit with regular walking if you are healthy is that evenrtually you get to the point where you just feel good and feel like running. I had never run before my 40’s but with daily walking soon I was running short bursts, and then able to run my whole course … 5 miles a day. I never felt better. It is just hard to do this.

    It seems ridiculous I guess but one way to get people healthy would simply be to have someone come in and supervise their activity, Force them to walk daily, like a coach, Has anyone else done studies on the benefit of a sort of supervised schedule of activity. Remove someone from their live, install some new habits until they feel better, and then let them go back in and try to support those good new habits?

    I am almost sure not because the cost is high, but how do our celebrities in Hollywood go from being really overnight to buffed inside of a year.

    People cannot change their lives and behavior overnight without some kind of support. I think exercise is more important than diet personally. Couldn’t prove it, but diet is good when someone doesn’t exercise and can make the change.

  • Mike66

    Wondering about Turmeric and Curcumin. Would it be better to get straight curcumin or is it better with other phytonutrients in turmeric.

    • carolanne

      Lonvida Curcumin is highly recommended.
      Also Curcumin comes from therooy of the Turmeric

    • Val

      Make SURE to add some ground black pepper to the turmeric for better absorption! It’s a FACT that the piperine in the black pepper helps our bodies absorb the beneficial qualities of turmeric by 2000%!!!!

  • Heidi

    What about absorption issues? I was going to order some curcumin and got bogged down in which absorb better or whether you should take with a fat or black pepper etc. Help! (please).

    • Turmeric root and turmeric powder doesn’t require you to take other foods, such as black pepper or fat, to absorb it. Curcumin on the other hand does require some fat and it also helps to have black pepper. The answer in my opinion and understanding is to use fresh turmeric root if you can get it and/or powdered turmeric. A teaspoon a day according to Dr G. I spread out the doses during the day.

      There are other nutrients in turmeric that I’m sure will be studied and I’m sure proven to be beneficial to our health.

      Whole Plant Based Foods ftw :-)

      • jj

        Thank you for the answer. Been wondering what to pair turmeric root powder with for absorption as black pepper is a no for me. It seems to make sense that the whole plant would be sufficient in itself.

  • Excellent! Thanks for sharing! :-)

  • vegank

    So it wasn’t my imagination that I concentrated better on my reading while standing !

  • Yes, do take the trash out between commercial breaks! The stuff they put on either side of them is not worth watching anyway. What a hoot!

  • I invented a shear stress laboratory device to determine the human endothelial cell culture in 3 dimensions, under shear stress. It was interesting to observe the changes of shape and secretion of the cells. The conclusion was the need of movement to maintain the endothelial cell function.

  • Off Topic: Could this that came to me today be true? After 65 do we suddenly thrive on high protein and wither on low?

    A National Health and Nutrition Examination Survey (NHANES) study following 6,000 adults over age 50 for 18 years found the following.

    “…those from 50 to 65 years old who ate a diet with a lot of animal protein were more than four times as likely to lose their lives to cancer or diabetes, two times as likely to die from any cause over the study period (18 years) compared to those who ate a low protein diet.”

    “Moderate amounts of animal protein intake brought a three times higher risk of cancer. The effect dropped or disappears for those participants who got the protein in their diet from plant sources. For those over 65, the effect was nearly opposite, high protein intake was associated with a 60% lower risk of dying from cancer, 28% lower risk of dying from any cause. The effects were similar for moderate levels of protein intake in this age group.”

    “Fascinating that what’s bad for people at one point in life might be good in another.”( this line might be from my friend.)

    NHAMES from their site:
    The National Health and Nutrition Examination Survey (NHANES) is a program of studies designed to assess the health and nutritional status of adults and children in the United States. The survey is unique in that it combines interviews and physical examinations. NHANES is a major program of the National Center for Health Statistics (NCHS). NCHS is part of the Centers for Disease Control and Prevention (CDC) and has the responsibility for producing vital and health statistics for the Nation.

    • Arjan den Hollander.

      I think I’ve seen a video made of a presentation by Cynthia Kenyon where she talked about certain genes getting turned off at an older age.
      And with those genes shut off things like IGF-1 became less of a threat to longevity.
      But I’m grasping too much at long term memory straws now for me to be more exact.
      Her body of work and presentations will be very interesting to you considering your earlier posts about calorie restriction tactics.

    • b00mer

      If this is the study that was published in Cell Metabolism a while back, keep in mind that “high protein” was defined as 20%. Moderate was 10-19% and low was below 10%. On my diet of lots of beans, vegetables, and grains, I’m often at the higher end of moderate and often into the “high” protein. This message of “high protein” being beneficial for older people could be dangerous if it gets interpreted by the public as encouragement to increase eggs/meat/etc.

    • fred

      I’ve been aware of and “practicing” limited animal protein intake and also using some amino acids. Primary reason is to maintain strength…exercise is ESSENTIAL…don’t leave home without it.

      Squaring the curve?

      http://www.ergo-log.com/argininebestantiaging.html

      If you’re over forty and starting to notice signs of aging then, according to the Egyptian biochemist Mohamed Gad, there’s a very simple way to restore your youth and vitality. Every evening before going to bed, take 5 g L-arginine and your body will soon start to function better.

      Will be moving from argine/ornithine (2 G in morning) to SOME of these amino acids…claim here is that arginine is not life extending…whereas carnosine is…. I’d caution against anything containg glutamine…too excitatory.

      http://www.vincegiuliano.name/10topsupplements.htm

      http://www.sciencedaily.com/releases/2014/03/140311163101.htm

      Research suggests that as people age, their ability to absorb or process protein may decline. To compensate for this loss, protein requirements may increase with age. Megumi Tsubota-Utsugi, PhD, MPH, RD, of the National Institute of Health and Nutrition in Japan, and her colleagues in Tohoku University and Teikyo University, Japan, wondered whether protein intake might affect the functional capabilities of older adults. They designed a study to investigate the relationship between protein intake and future decline in higher-level functional capacity in older community-dwelling adults in Japan. Their analysis included 1,007 individuals with an average age of 67.4 years who completed food questionnaires at the start of the study and seven years later. Participants were divided into four groups (quartiles) according to their intake levels of total, animal, and plant protein. Tests of higher-level functional capacity included social and intellectual aspects as well as measures related to activities of daily living.
      Men in the highest quartile of animal protein intake had a 39 percent decreased chance of experiencing higher-level functional decline than those in the lowest quartile. These associations were not seen in women. No consistent association was observed between plant protein intake and future higher-level functional decline in either sex.

  • David Hochstettler

    to me you are a continuing inspiration. I just got tumeric, cloves, ginger and rosemary and plan on alternating them on a daily basis to put them with my food. Thank you so much.

    • etmax

      We grow rosemary, it’s a lovely hedge plant, has lovely flowers and a wonderful aroma. It’s hardy and grows almost anywhere. I’m going through my herbs and spices and seeing which ones are viable pot plants

    • David, Kevin and I enjoy putting about a ¼ tsp in our coffee and then frothed of a blend of cloves, ginger, cardamom, a bit of pepper, turmeric, and cinnamon. Delicious in coffee and lattes.

      • lilyroza

        Thank-you, Dr. Gayle! After reading your post, I’ve started making coffee with cinnamon, nutmeg, and cloves, and it’s a delicious way to get some extra anti-oxidents. But how do you froth it?

  • etmax

    One thing I found beneficial for reducing blood pressure brought on by the constant sitting of my job is the alternate the contraction of but muscles. Just sit there and contract the right, and then release and do the left. Set a timer on your computer (if you have one) to 30 minutes and do the but wiggle for 30 seconds. Also good for long haul flights.

    • HereHere

      You may want to add to that ankle flexion movements. The calf muscles are referred to as the third heart, as the contraction of these muscles helps to push blood flow back to the heart.

    • lilyroza

      Interesting, but there must be a more fun way to do this buttock exercise for 30 minutes, dancing? I wonder if horse back riding would help blood pressure

  • Olga

    Would be very interesting to hear your opinion on Bemer’s technology and microcirculation improvement.
    I have been using it for almost a year and it did improved among other things the quality of my sleep…
    http://www.bemeramerica.com

  • James Wald

    “I just burnt out my second treadmill motor. This last one lasted 7,000 miles though. Could have walked back and forth across the country! Was up to 17 miles a day before the poor thing died. New motor on its way though!”

    Maybe we *should* walk back and forth across the country! I would join that campaign, but would have to fly across the Pacific from Hawaii first.

  • Derrek

    Where can I buy amla gooseberries online? Also, watercress and lycium berries?

    • HereHere

      I can buy watercress at my local produce store. It’s just called cress, and is a bitter green used in soups and salads, but I’m sure there are other uses as well.

  • Eric Woods

    Wonderful video! I just have some questions based on previous videos on the site about curcumin.
    (1) A previous video pointed out that tumeric / curcumin has an issue with high oxalates (that have 94% bioavailability) and that it should be limited to 1tsp a day to avoid problems (e.g. oxalate caused kidney stones)(given that I eat lots of leafy green stuff so I’m already high on oxalates as it is).
    —- 1(b) doesn’t tumeric require cooking to make the curcumin bioavailable?
    (2) Is supplementing curcumin then a good idea?
    (3) Are the oxalates removed by processing it into a supplement? Also, wouldn’t a supplement need black papper / piperine to bring the bioavailability back? Are any of the “high bioavailability” curcumin supplements actually effective in elevating circulating plasma levels of curcumin and its two main metabolites?

  • Matthew Smith

    Dr. Greger intelligently points out that people who are at low risk for heart disease are at high risk of getting it or dying from it. Eating beans, drinking tea, eating nuts, eating whole grains, taking an aspirin a day*, drinking one drink a day*, eating dark chocolate, eating kiwi, getting exercise, eating berries, eating citrus, eating soy*, eating tomatoes, eating extra virgin olive oil*, eating a leafy green (spinach, broccali, or kale), eating flax seeds, and eating apples can eat individually reduce your risk of heart disease by 33 percent or more. If you do all of them, would that finally move your from a low risk to a high prevention category? Would it mean heart disease, perhaps the ultimate cause of death for most people regardless of genetics, could be prevented and death made irrelevant? Cumulative damage on the heart, starting from conception, is an ultimate cause of death for everyone. How would you recommend helping your heart daily with this accumulating risk of damage that culminates in end of life? Perhaps we could do all these things for extra life. Perhaps this risk could be reduced by using these foods and we could make extra life good for us. Together with life style choices like swimming, listening to classical music, flossing, meditating, donating blood regularly, going to religious service, and being married can ease every beat your heart has to take to make an investment in your future. *Not highly recommended here.

  • Alana

    I know how difficult it can be with fighting weight problems.
    Trust me, it is something I’ve struggled with my whole life. What is
    right for one might not be right for another, and so forth.

    What personally worked wonders for me was the ‘Burn that fat away’ version. I know it sounds basic, but oh god I thank it everyday. Really, because it worked for getting into the right mindset as you saw instant progress and that
    kept me going for sure.

    It’s so so good for starting off with.

    http://www.prowellfitness.com/excersise/burn-that-fat

  • Chris Hartley

    Perhaps airlines should start adding turmeric to their meals to help avoid DVT

  • Ian Mertens

    FitDesk – the cycling alternative to treadmill desk!!!

    I’ve had one for about 4 months now and I really enjoy it! Seat is comfortable and my alertness and creativity is much higher! They now have a desk extension too (although on backorder). I’m trying to get my hospital to sponsor having a couple on my floor.

    https://www.youtube.com/watch?v=lI32ukrgOlc

  • Daniel K Morris

    Turmeric is one of the greatest foods we should include regularly in our diet. Not only can it improve arterial function but there is evidence it can help prevent cancer and this is maybe one of the reasons why Indians have lower rates of cancer who include turmeric regularly in their cooking particularly in curry powder

    (http://nutritionfacts.org/video/back-to-our-roots-curry-and-cancer/)

  • rc

    Dr. Gregor, next time your treadmill quits on you feel free to reach out to me for unbiased advice (or parts) regarding brands if you plan to replace the treadmill. I own a fitness repair business and have been in the fitness equipment business for 20 years.

    I went full Plant based 2 years ago and lost 30 lbs very quickly following the McDougall plan, but I rely mostly on your site for quick & trustworthy information. I would love to return the favor.

  • Ed

    Hey, Doc, have you seen this:
    http://www.sciencedaily.com/releases/2015/10/151013144031.htm
    Seems that sitting isn’t so bad for you after all.

  • S Slavin

    Came across this video which is quite applicable to since I am in the software industry.

    I noticed the studies look at FMD as the measure of better/worse endothelial function.

    That means the arteries of the exercise and curcumin groups had similar ‘relaxing’ abilities (right?). But how do you keep the arteries in that relaxed state? Would greater FMD ability result in better BP because your arteries can expand/contract better with the change in flow?

    • Hi S! Great question. Flow-mediated dilation (FMD) is just one way of assessing our arteries’ flexibility. Yes, flexible arteries generally predict better Blood Pressure (BP) control. To keep those arteries relaxed and stretchy, check out this video Dr. G. made about how to do that here! Cheers!

      • S Slavin

        Ah yes, I remember that video now, where he refers to NO as “open sesame”. I’ll have to brush up on that.

        Basically more antioxidants to keep free radicals from eating NO, and more NO producing foods (beets) to have more NO in the first place. Sounds like a plan. Been sipping tea lately as an antioxidant source but not sure how much is actually in a cup of tea – the antioxidant measures between teas and foods don’t always seem to be on the same scale.

        I actually asked that here:

        http://nutritionfacts.org/video/better-than-green-tea/#comment-2282211472

        But it hasn’t yet gotten any replies.