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Almonds vs. Rice vs. Potatoes for Osteoporosis

Currently, an estimated ten million Americans suffer from osteoporosis, causing more than a million fractures, including hundreds of thousands of hip fractures, a common reason people end up in nursing homes. Many older women say they’d rather be dead than break their hip and end up in a home.

Bone is a living, “dynamic organ that is constantly renewed through a process of remodeling and modeling” involving bone breakdown by cells that eat bone, called osteoclasts, and bone formation by cells that build bone, called osteoblasts. Osteoporosis is caused by an imbalance between bone loss and bone gain, most often related to hormonal changes that occur during menopause. Is there anything we can do to help tip the balance back in bone’s favor?

There are a number of specific compounds in plant foods that look promising, but, as I discuss in my video Almonds for Osteoporosis, they are based on in vitro studies where researchers basically just drip some plant compound like cranberry phytonutrients on bone cells in a petri dish and see a boost in bone-builder cells or a drop in bone-eater cells. But no matter how much people like cranberry sauce, they’re not injecting it into their veins. For phytonutrients to reach the bone, they first have to get absorbed from the digestive tract into our bloodstream and make it past the liver before they can circulate to our skeleton. So, what we need is a so-called ex vivo study, where you take people, feed them a food—or not, draw their blood a few hours later, and then drip their blood onto bone cells to see if there’s any difference.

Normally, I’m not impressed with studies funded by marketing boards that pay for studies like the one that found that eating almonds improved cycling distance and athletic performance—compared to cookies. But the study I discuss in my video mentioned above was brilliant, not surprisingly, given it was performed in the world-famous lab of Dr. David Jenkins. There was a population study that suggested that eating almonds could protect against osteoporosis. Researchers could have simply dripped some almond extract on bone cells, but that’s not testing the whole food. Instead bone cells could be treated with the blood obtained from donors who had been fed the whole food to directly test the effects of these foods at the cellular level.

So, researchers exposed human osteoclasts, the bone-eating cells, to blood obtained before and four hours after eating a handful of almonds. But, wait. If you ate a handful of almonds every day, wouldn’t you gain weight? That’s almost 200 calories a day. Women in one study added to their regular diet a handful of almonds—like 35 nuts—as a mid-morning snack and were instructed to eat as much as they wanted for lunch and dinner that day. What happened? They ate less. In fact, they ate so much less, they canceled out the nut calories. In the study, the participants all had the same breakfast and then 0, 173, or 259 calories’ worth of almonds as a snack, before eating as much lunch and dinner as they wanted. The nuts appeared to be so satiating that the subjects ate less for lunch or dinner such that, at the end of the day, there was no significant difference in total caloric intake amongst any of the three groups. Part of the reason we don’t tend to gain weight when adding nuts to our diet may be because we end up flushing nearly one third of the calories down the toilet because we just don’t chew well enough. This is why we think there’s so much less fat in our bloodstream after eating whole almonds compared to the same amount of almond oil taken out of the same quantity of nuts.

Back to the study: So, researchers wanted to see if they could suppress the activity of the cells that eat away our bones. What did they find? Blood “serum obtained following the consumption of an almond meal inhibits human osteoclast formation, function, and gene expression…[providing] direct evidence to support the association between regular almond consumption and a reduced risk of developing osteoporosis.” The researchers also tried before and after eating other meals, including rice and potatoes, to make sure there wasn’t just some effect of eating in general. But, no: The protective effect did appear specific to the almonds.

What about dairy products? See my Is Milk Good for Our Bones? video.

And what about calcium supplements? Check out Are Calcium Supplements Safe? and Are Calcium Supplements Effective?.

Surprised by the lack of weight gain from eating all those nuts? You won’t be after watching Nuts and Obesity: The Weight of Evidence. And if you think that’s surprising, Pistachio Nut for Erectile Dysfunction will really shock you.

Want to learn more about ingenious ex vivo studies? See:

One possible mechanism for why nuts may be so healthy for our bones can be found in my video Phytates for the Prevention of Osteoporosis. What about the power of prunes? See Prunes for Osteoporosis.

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations:


Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.

174 responses to “Almonds vs. Rice vs. Potatoes for Osteoporosis

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  1. Speaking of bone health, your recommendation for vitamin D states that for those without sun exposure, we should take around 2400 units of vitamin D a day but I am wondering if you meant per week. The sugggested daily dose is 400 units a day to satisfy 100percent daily requirement. Anyone here actually take these large daily doses as suggested by Dr. Greger?

          1. There are supposed to be newer studies coming out soon. I read a review and I think the fact that people in the Northeast get Cancer the most, and the fact that women get Cancer more in certain seasons and less in others, I will keep taking it. Not mega-doses, but I know that the choice is whether to just be deficient and do nothing about it or take Vitamin D3.

            There were enough correlational studies with postmenopausal women that I feel like I am taking it until the next research comes out and unless there is proof of harm, I will probably keep taking it after that because I don’t get sunlight very often and none at all fall and winter and early spring or when it is too hot in the Summer.

            1. Everybody I know is deficient and most of them are seriously deficient even taking high doses of it.

              That part is something which I do ponder. Do you just stop taking it and say “Nope, it doesn’t matter” or do you go up to even higher doses?

              Some of my friends are asking that. Especially the ones who live in colder climates. They take prescription doses from their doctors and still test low.

              1. From the analysis I just read, it is too early to say that it is a scam.


                It is too early to say that it actually helps with things like Cancer.

                Some of the studies combined it with Calcium for instance and when they analyzed D and Calcium separately they got different answers than when they looked at them together, so they said they needed separate trials.

                Some of the studies, were questioned for rate of drop out, but it just seems to be unresolved. Not enough evidence for it to get excited about anything, but I don’t see evidence to not take it if you are deficient either.

                1. I am laughing because I am a little bit protective over Dr. G.

                  I went to the man’s site armed with the half-naked skater statistics and figured out that: if you are senior and black and obese all you need to do is take your top off and put on shorts and spend 1260 minutes out in the middle of the day Summer sun and you will get enough Vitamin D so that you don’t have to worry about it. Oh wait, that is 21 hours per day and there isn’t enough midday Summer sun to give you enough.

        1. Dr Furhman points to the same amount and said that dose matters and 800 is the minimum effective dose.

          His take on the Meta-Anslysis which people use to say D3 is a scam is that it didn’t take D2 versus D3 into account and didn’t take dose into account.

          I can’t post his link but look his answer up. It gives the study the 2000 is based on.

        2. Dr Greger has a video explaining why he gave that recommendation based on how deficient everybody tends to be and based on mortality studies.

          He has a good video on how much to take.

          I actually watched someone use the negative meta-analysis to come against Dr Gregers view of D3 but I kept going and re watched Dr Gregers videos and Dr Fuhrman gave another analysis of the same data which took dose and D3 type into account.

          I can’t find the one who debunked Dr Greger agsin and I have looked several times.

          The person did a good job of pointing out the flaws in some of the studies Dr Greger used but Dr Fuhrman giving a better analysis helped me.

          If I find that one again, I will have better answers.

        1. Statement about CBD stopping/reversing osteoporisis needs actual research citation, not a paperback book. I am fascinated by cannabis’ potential in all sorts of area but it is being grossly oversold based on very thin to no research. All sorts of claims are being made. I’ love for it to be true but we need actual proof, not claims

          1. Agreed.

            I was bummed by the Cancer research, especially because I was trying CBD Oil in my dog and he started off liking it, but that was when he started getting aversion and it is when I started suspecting the Cancer started growing. He started refusing it.

            When I heard Dr. Greger say; “Because there’s other evidence that cannabis compounds “may encourage cancer…growth.” Like THC inhibiting antitumor immunity, or inducing cancer cell proliferation, “enhanc[ing] breast cancer growth and metastasis by suppression of the antitumor immune response.” I knew that type of thing isn’t what you hear on the internet. That is the type of thing you search high and low and finally trip over after exposing yourself or your loved one to something which might have made them worse.

    1. The government’s RDA recommendations for vitamins and minerals are typically always too low, and should be taken ‘with a grain of salt’. Taking 2400 IU’s of Vitamin D is not considered a megadose by any means. I feel Dr. G’s recommendations on Vitamin D are pretty accurate, according to what I’ve read on Vitamin D. I personally take 2000 IU’s per day; have been for almost 10 years now

      1. You need to be careful about generalities. 2000 IU per day raises my blood level to about 50. It is controversial to claim higher than 50 is better. Dr. Fuhrman thinks 35-45 is the “sweet spot”. Not sure what Dr.Greger thinks. Note 4000 IU is the tolerable upper limit according to the IOM. I think it better to get some D from sunlight than from supplements, if possible.

        1. Funny thing…to maintain blood level of 45 ng/ml I need double the IOM “tolerable upper limit” i.e. 8000 i.u./day. No way around it, testing is mandatory if you want to do it “right”

        2. Thanks. Good points. Some further comments:

          1. the issue of whether >50 is good or bad depends upon which measurement units are being used. Greater than 50 is considered desirable if nmol/L units are employed but levels greater than 50 may cause harm if levels are being measured in ng/mL
          2. there is apparently considerable variability between test results for vitamin D levels depending on the type of test and laboratory used
          3. apparently some people find it difficult to get adequate vitamin D from sunshine and what is more the American Academy of Dermatology recomends that people do not get vitamin D from sunshine

          1. Re: lab variability – true enough, which is why I get test once per year.
            My results have been very consistently associated with my intake: e.g. low to mid 50 ng/dl on about intake in mid 2000 IUs per day, and just under 50 ng/dl on 2000 IU per day, tested in the mid to late summer (so no doubt less in the winter as I get plenty of sun in the warmer seasons). My doctor uses the same lab every year, I think,

        3. Dr Greger gives a slightly different sweet spot and uses a different study to get there. It is avoid video.

          As far as how much, he said that older people and obese people need more.

          That is something Dr Fuhrman didn’t take into account that I know of.

          1. I don’t understand why you would think Dr. Fuhrman would not be well aware that older people (whose skin does not produce UV as well as younger people), which is fairly common knowledge for anyone who looks into these things and that in general fatter people need more, since that is also well known (although note Geoffrey’s exceptional case). Lab results can vary, that’s true (and I am confident Fuhrman is well aware of that too) but mine are quite consistent, and lab results are still the best, although fault-prone, means for determining sufficiency. Sequential testing provides a better picture.

            1. Gengoakisha,

              I like Dr Fuhrman and Dr Greger and don’t pit one against each other.

              Dr Greger included information in his many videos which weren’t in the commentary I read by Dr Fuhrman and I liked what both of them said.

              I hate when people do that Dr Greger is better, Dr Fuhrman is better, Dr McDougall is better process. I feel like it goes against WFPB as a health movement.

              It genuinely has caused drama and anger and confusion online and has hurt the movement and people’s lives are at stake.

              1. Deb,
                I really do not understand your comment (or the one earlier). All I said was “Dr. Fuhrman thinks 35-45 is the “sweet spot” and that “Not sure what Dr.Greger thinks. “. That’s hardly pitting one doctor against another. (Aside: actually Fuhrman says the sweet spot is 30-45 ng/dl, not 35, and that there’s no evidence of additional health benefits above something like 48 ng/dl, hence the sweet spot 30-45). In one video, I recall Dr. Greger uses the phrase “sweet spot” for a somewhat lower upper range, but that’s not much of a difference. They do differ on the value of testing (Greger, apparently, viewing it as unnecessary, and Furhman, in favor). Citing differences among doctors’ interpretations and recommendations is not pitting one person against another. It is one tool to be used by anyone who wants to come to a conclusion based on a variety of sources and evidence, rather than just blindly following one person. I am definitely not in the latter camp. In any event, the vitamin D topic is not one in which Dr. Greger and Dr. Fuhrman have any earth-shattering differences of opinion. Personally I think Dr. Greger is too pessimistic about the value of testing, at least several times to know where one stands, given the newer tests. On the other hand, it is true the newer, more accurate tests are more expensive.

          2. Also Fuhrman recommends 2000 IU per day and says not to go above that unless tests show one is below 30 ng/dL. Seems quite reasonable to me.

      2. Just to share:
        My husband tested as “9” for Vitamin D level despite spending quite a bit of time in the sun just below the 45 degree latitude and was put on 4K/day for the last several years. My doctor put me on 50k/month, which I take spread out during the month.

        1. P.S. My test results didn’t go up at first and my doctor said to take the D with “a little bit of fat” which appeared to work.

          1. Oh, Dr Greger said not to get tested based on the lab results varying wildly for the same blood.

            Also he said that doctors prescribe D2.

            Trying to remember because my grandmother was prescribed D because she never went outside at sll by the end.

            1. Deb-
              The point about D2 vs D3 is well taken. D3, it is said, is better absorbed and easier to convert into the bioactive form.

              When did Dr. Greger make his comments about lab result variability (it concerns me sometimes that his older videos can be out of date)?

              The issue about lab result variability is not so straightforward. Newer tests —
              Liquid Chromatography-Tandem Mass Spectrometry (LC-MS/MS), whch Mayo says is accurate.

              So people should try to have their levels checked using this newer method (not sure what method my doctor’s lab uses — gotta check!).

              1. Yes, I was reading about the different types of testing and you are right that some of Dr Gregers are older, but I think the intermediate studies which came out in between didn’t add information.

                The new ones are expected to.

                Though I am not sure if they will have a control group which just lets themselves be deficient because that would be immoral for some things like if 75% of women with breast cancer are deficient and if people who live in some latitudes die of Cancer more often then how could they really have a subset assigned to staying deficient.

                There is a man on YouTube who blasted Dr Greger for not being complete in his sciencd but that man is proclaiming D Supplements useless and I challenged him because seniors needing over 500 minutes sin exposure in the Summer or Blacks and obese people needing 5 times more than white and thin people and young half naked people being deficient, he is telling people that it is okay to be deficient and that may never be tested.

                One of the recent studies the people who were supplementing were already fairly high in D and he is quoting that as if it means deficient people will be okay without fixing their deficiency and the disease correlation is so strong that unless it is proven harmful people should take it.

            1. Liisa,

              What types of things is he trying for the dementia?

              I have tried to manage my glucose and have done the 12 weeks Fiji Water and did Modified Citrus Pectin to try to get rid of things like aluminum, changed my copper/zinc ratio, added B-12, but I did just have to switch from Methyl to Cyano, added foods with folate and magnesium, I am supplementing D (and Zinc) Plus, taking Omega-3’s, but honestly, I am not consistent with any of the supplements. Though I do take them more often than I don’t take them. I haven’t fixed my sleep issues yet, but I think I fell asleep at 4 am last night which is a zillion times better than 7:30. I had been so consistent with my exercise, but I am less active than I was when my dog was healthy.

              The one thing which helped, in the beginning was NT Factor, which Dr. Greger hasn’t said and it is a supplement. Not sure if it was placebo effect, but when I started this whole process a few years ago, I started with that and with the concept of fixing my mitochondria and I felt like that helped a lot.

              At this end of the process, I might have done a 5 to 7 day water fast first and fix the Mitochondria from that direction.

              1. My list became

                Homocysteine (B-12 and foods with B-6)
                Blood sugar
                Copper/Zinc Ratio
                Aluminum – getting rid of it with Fiji Water
                Vitamin D
                Omega 3 – flaxseed/chia
                Trying to fix Mitochondria damage

                Bredesen has a list a mile long from there. I can’t remember his list, but he promoted intermittent fasting (13 hours between the last meal of the day and breakfast) I was doing that, but I don’t think I am succeeding at that now.

                1. I know that Dr. Barnard / Dr. Greger added lowering cholesterol and saturated fats.

                  I have been doing Brain Games and Brain Plasticity and I think that has helped.

                  It feels like I really am learning things. It takes such a long time.

                  I had been stimulating the nerves to the brain (meaning stimulating the nerves on the feet, hands, neck, forehead, back of the neck, etc.) That is what they do for brain plasticity. That was why I bought a Cold Laser and the Micropulse ICES and I have a VieLight knock off for improving the circulation to the brain.

                  1. I joined Luminosity and watched Brain Games and I do brain game YouTube Videos and I am trying to learn science with kid’s videos and nutrition with all the doctors’ videos to increase my brain plasticity. I am not sure what I will try to learn next. There might not have to be a next because nutrition is confusing enough that my brain is getting quite a workout.

                    Yesterday, I couldn’t figure out what the intro to the Flashback Friday video was and I am not sure if that is my brain problems or if it the normal aging brain not being able to take too much information at once.

              2. Dear Deb, He denies that he has any problem. He opted to take meds and eats beef at his meal every noon and supper. At these same meals, he eats a LOT of pie and ice cream. He’s verging on diabetes, but his doctor, (who happens to be WFPB!) said at his age, medicines for it are not prescribed. (His blood sugar hovers around 120 after a 12-hour fast.) My husband says, “The Bible says, ‘Milk and meat can’t be beat.’ ” He has always exercised a lot which may account for much of his good health otherwise.

              3. I enrolled in a cooking course with the objective of learning to cook food so well he would eat WFPB. That hasn’t happened, although he attends PlantPure Nation monthly pod potluck/meetings with me and I can find food that satisfies him….

                1. Liisa,

                  Laughing my head off at “The Bible says milk and meat can’t be beat.”

                  Catchy saying. My friends think the same thing, but I was talking with my Christian friend about WFPB and the Bible today. She is the one on FodMap and told me that she gets sick all the time and I talked about water fasting and how it helps things like the gut microbiome and the mitochondria.

                  We talked about fasting in the Bible and how God was having people do water fasting and gave the example of Daniel fasting and other fasts. We talked about when He was saying things like that He would take the sicknesses off of them, He basically took them off of all the foods the cultures were eating and put them on a vegan diet and rebuked them for lusting after meat and being gluttonous and things like that. He could have taught Dr. Barnard a thing or two about food addictions.

                  My friend is an Occupational Therapist and a teacher at church might do a Bible Study on fasting someday and incorporate what happens in your body when you fast. I remember having a Bible Study teacher who said, “The Bible says WHEN you fast, not IF you fast” and I suspect people might actually do the fasting if they found out the benefits.

                  Cool about the cooking class. The process of learning how to prepare foods in a way that meat-lovers and SAD diet lovers will eat it is something I am still trying to figure out for my dog and myself. I have found a handful of things I enjoy, but I don’t have a wide variety yet and I haven’t found things like dressings for my salads and things like that yet.

                  Transition foods helped me. Though if I never get off of them, I might have to take that back.

                  I almost took a Vegan cooking class, as part of a continuing ed course, but I was a day too late for signing up. The woman wasn’t someone who knew how to cook herself, so I am not sure it would have helped, but she was going to teach sauces and dressings and cheese and meat substitutes and I would have met a vegan and that would have been a miracle.

                  I started the process over at Brain Plasticity and Stroke Recovery and there are things like acupuncture and electric foot massage and visualization and all sorts of things that the stroke population uses to get function back. I highly recommend “The Brain That Changes Itself” and you can see it on Youtube. I say it because knowing it exists may give you ideas. For instance, people in Hong Kong who had strokes were way more likely to walk again if they used electric foot massagers and people with severed spines are getting movement back. One chiropractor in Boston had a stroke where he went blind, couldn’t move, couldn’t eat properly, couldn’t talk, but he knew how to recover brain plasticity and he is back in practice. I have to go back to his site and tell him about WFPB, but he has something to teach people who have dementia. I am not going to let the stroke community have all the brain plasticity.

                  1. Liisa,

                    I was thinking about you today. I was at a baby shower with my aunt who is almost 90 and her husband is also almost 90. They have “alternating dementia” in the most fascinating way. Whichever one is talking forgets everything and the other one monitors the whole conversation and corrects them and gives the names of people and dates and times and places. They can get every detail perfectly as long as they aren’t the one talking.

                    The one talking can’t remember half of the details. The one listening remembers all of them and remembers the smallest minutiae. Back and forth and back and forth.

                    They are a fabulous couple.

                    1. I was at a baby shower for my aunt who is almost 90
                      Well at least they haven’t forgotten how to make babies… much respect to them both!

                    2. Lonie, “with” is the word.

                      The experience has made me wonder about couples dementia as a concept.

                      Couples don’t have as high of a risk of dementia.


                      It also makes me wonder about “listening” and dementia and perhaps the fact that couples finish each other’s sentences as a “reinforcement” in the brain similar to visualizing maybe.

                      They did a mouse study where they assigned tones to the brain signals of a mouse and listened to it run through a maze over and over and over again and heard the same notes all day. Then, they closed shop, but started hearing the same tones and thought the mouse had started running the maze again, but the mouse was sleeping and his brain was reinforcing what the mouse was trying to learn in his sleep. They have had people visualize exercises after a stroke when they couldn’t move and they got stronger even just doing visualization similar to those who had PT. I looked this up a year ago, but those are some of the stroke recovery tricks.

                      My aunt and uncle have learned to function as a unit where half of the unit has dementia and half keeps track of everything and it alternates. The person who is trying to communicate something misses every single detail and the other one covers for them and gets every answer right back and forth.

                    3. Why dementia on the person who is trying to share things in a social setting and not at all on the listener?

                      Maybe self-consciousness?

                      I have talked with my aunt on the phone and had her miss every single “where” sentence and even then, my uncle is eavesdropping and gives her the answers. Then, I talk with him and she does the same exact eavesdropping and giving the answers process.

                      Something goes wrong in their brains where they can have seriously fabulously wonderfully non-demented conversations as long as they aren’t leading.

                      I want to sneak in their home and listen from another room and see what happens when it is just the two of them.

                    4. Liisa,

                      I will pray for you. I know that it is challenging when people don’t take responsibility for their own health. Been there, done that on both sides of the equation. I have been a caretaker and I have been someone who didn’t take care of myself and lost my mind. Still working on getting it back.

                      Looking at my 3 relatives who are just about 90, they are all so healthy and the generations after them are so unhealthy, but I was able to speak with a young cousin about “How Not To Die” and she is in the publishing world, so she asked a lot more questions than most people.

                      Her mother died of Alzheimer’s a year ago. Painful to see young people without that covering, but in many ways she is more adult than the older adults, maybe from going through it.

                    5. Thanks, Deb with the Amazing Dog. He is in a very slow decline. He has exercised diligently all of his life and that is saving him from dying quickly. A little more than six years ago, his dentist called me at work and said he never got there; my husband subsequently called from more than a hundred miles away and asked me to come and get him. This summer he fractured his ankle in multiple places and he’s worn a “boot” (splint) ever since–to be taken off when the surgeon says he can; he had a radical surgery since they couldn’t get him to understand that he had to stay off his foot so the swelling would go down. The good thing is that he can no longer drive because of the boot/surgery. He had been going to the store and library, and the car had an OnStar tracker on it so I could (1) find out where he was on my computer, and (2) call him if I needed to do so.

                    6. Deb, also it was serendipitous that the car is so old that OnStar no longer tracks our model due to new technology being used and that this happened so near in time to him breaking his ankle.

                    7. Pondering the marriage and dementia study.

                      Single people have a 42% higher risk of developing dementia than those who are married and those who are widowed have a 20% higher risk. The higher risk for unmarried people remained even after accounting for a person’s physical health…. The increased risk is comparable to the risk caused by Diabetes or High Blood Pressure.

                      They suspect it is because of healthy habits, but they are not saying that married people are healthier from good habits and that good health is why.

                      I am going to hypothesize that people who have children may have even lower risk and that is because that is the juncture when people tend to “grow up” and want to role model better behavior and because having responsibility for things exercises the brain more than when you go through the same experiences without responsibility. Backseat driver versus driver. When I was out in California, I flew a hang-glider and they said that people who fly it don’t tend to get sick, but passengers often do. Babysitting might look the same as being a parent some nights but going back to the word “investment” and “responsibility” it works a different part of the brain. When I was young, I road with my mother a particular route every week, but when I went to drive, I got lost. I missed salient details and once I started driving that passive passenger gene went away. Anyway, my theory is that my aunt and uncle both have dementia, but they both take responsibility for each other protectively and they both listen to each other carefully and they both experience seasons of listening and reviewing details over and over again, sharing things after work or after school rather than just moving on to watching Jeopardy or something.

    2. I think blanket recommendations for Vitamin D are silly. People need different amounts and the only way to tell for a given individual is to test! I have friends who only need 800-1000 i.u/day to get to mid normal blood level. I need 8000 i.u/day to get to same place. TEST TEST TEST!

      1. They did a study where they sent the same blood to lots and lots of labs and got lots of different results.

        But Dr Gregers recommendations are based on exactly how low Americans really are.

        You have to watch his video to see how his recommendation moves the bulk of people out of deficiency.

      2. Geoffrey

        People can’t afford to go to the doctors or pay for tests near me and some don’t go becsuse they don’t want to be pressured into going on meds. They are giving guidelines based on the statistics of deficiency.

        I do have relatives who do go to the doctor but they would never go about vitamin D and 99% of my grandmother’s doctors never checked D. One did, but he got arrested.

        1. My sister-in-law has a six figure job, but she balks like crazy that she has to go through 5 years of allergy shots and it has already cost her thousands of dollars. Everybody that I know who does go to the doctors has ended up thousands and thousands of dollars in debt about one thing or another.

          1. I have a vet for my dog because I can’t have him by law without shots but he cost me so much that I finally stopped him from coming.

            I actually ended up with credit card debt which I never have. It is being paid off next week and it was a zero interest card but he isn’t helping me with the process and he isn’t going to be seeing my dog or doing lab tests anymore. He made the process too expensive. I have been happier without him.

            1. I was rubbing his belly this morning and he has lost a lot of weight and what I can say is that there doesn’t seem to be a basketball sized rumor in there anymore.

              Another golf ball sized tumor, which was palpable near his chest is no longer palpable and he had a few patches on his legs and feet which had become pink and bare which I thought might be tumors but wasn’t sure but they have faded back to noRmal except 2 dots on his paws.

              You can’t understand, but the three weeks where he ate fish for one week and then turkey for the second week then beef for the third, he had so many tunors pop up. The one near his eye made me afraid he would have it in his brain and go blind but none of it seemed to effect him, but I know one more week of meat was going to end up with him stopping eating and the vet gave me something to make him hungrier and that is the medical model. The model I believe in thinks maybe his body is saying get rid of this food so we can heal.

              Believing that has made fasting him easier. He is getting thin though and I keep going back and forth when to end.

              I think I am going to keep going because if it comes right back his body couldn’t go through this process again. This is my Hail Mary touchdown pass or not. We shall see.

              1. Noting that he would only eat things which would kill him faster those 3 weeks and I will say that his cells might be smarter than his brain when it comes to food.

      1. And I am a “thinner” person at 5’3″ X 115 lbs, probably about 10-12% body fat. Yet I need 8000 i.u./day and have for the past 18 years. I test every year to make certain things have not changed in my body as I age.

          1. I too exercise quite a bit, both weight training and cardio/aerobic. Very large bones though if you use the “thumb/index finger around the wrist” measure. My ex-wife gets significant overlap while I have probably an inch gap!

    3. He is correct. Your 400 is probably USRDA or some such. If they recommended the best health practices they couldn’t afford to treat everyone to counter the bad heating habits.
      One thing I did take from it was the poor quality control of supplements so that the actual potency varied widely which comes into play taking high dosages. I just researched this because my doc gave me a prescription for 50,000 iu once a week and it was so expensive I didn’t think I needed it but that dosage turned out to be acceptable. I stayed out of the sun this summer so will try to get more next year but it is hot here.

      1. Hi I’m a RN health support volunteer. Here is some more information Dr. Greger has done on vitamin D that may help answer some questions:

        Recommendations for Vitamin D from Dr. Greger’s optimal nutrition blog are;
        Vitamin D (daily recommendations for those in the Northern Hemisphere; D3 from animal or plant sources may be preferable to the D2 sourced from fungi)

        Below approximately 30°latitude (south of Los Angeles/Dallas/Atlanta/Cairo)
        15-30 minutes of midday sun (15 for those with lighter skin; 30 for those with darker skin)
        or 2,000 IU supplemental vitamin D
        Between 30° latitude (sample cities above) & 40°latitude (Portland/Chicago/Boston/Rome/Beijing)
        From February through November
        15-30 minutes of midday sun (15 for those with lighter skin; 30 for those with darker skin)
        or 2,000 IU supplemental vitamin D
        From December through January
        2,000 IU supplemental vitamin D
        Between 40° latitude (sample cities above) & 50°latitude (Edmonton/London/Berlin/Moscow)
        From March through October
        15-30 minutes of midday sun (15 for those with lighter skin; 30 for those with darker skin)
        or 2,000 IU supplemental vitamin D
        From November through February
        2,000 IU supplemental vitamin D
        Above approximately 50°latitude (north of Edmonton/London/Berlin/Moscow)
        From April through September (or even briefer above 60°latitude (Anchorage/Stockholm))
        15-30 minutes of midday sun (15 for those with lighter skin; 30 for those with darker skin)
        or 2,000 IU supplemental vitamin D
        From October through March (or even longer above 60°latitude (Anchorage/Stockholm))
        2,000 IU supplemental vitamin D


    4. Mele,
      Where’d do you get the 2400 IU/d from? If you look at
      ,which was updated 2/4/16, you will only see a recommendation of 2000 IU.

      The 400 IU Insititute of Medicine (IOM) recommendation is outdated. For adults 14-70, it’s 600IU; for > 70, 800 IU.

      Many experts consider the IOM recommendation too conservative. There is a near consensus that your blood level of 25-hydroxyvitamin D should be 30 ng/ml or above, and 2000 IU per day is sufficient to do that for most people without raising it to a level that might be harmful (the upper safe end is controversial). There are exceptions to this general statement as the amount needed depends on many factor e.g. skin pigmentation, weight (the more overweight, the more might be needed as D is sequestered in fat cells), time in sun, age, location, pollution, sunscreen use, etc.

      2000 IU per day is a common recommendation. I take 2000 IU each day, in two 1000 IU. It’s better to take the D3 as opposed to the D2 form. My blood level is typical, at the end of summer, about 45-50 ng/ml, and no doubt drops a bit over the winter when I get less sunlight.

  2. I see from the study abstract the amount of almonds was 60 grams. I wish Dr,Gregermwould use more precise terminology where possible. Never quite understood what a “handful” meant.

      1. That’s especially true since most of us from the USA aren’t very familiar with how much of anything makes a gram. We really should get on the metric system, since that’s what the rest of the world uses.

          1. Yes, but how many people in the real world use a kitchen scale when preparing their daily food?

            Perhaps that’s why dietary guidelines even in countries that have been using the metric system for a century or more, still provide advice using measures like portions, servings, cups etc Dr Greger is far from being alone in employing ‘user-friendly’ terms like handful.

            Ideally, though, both measures might be given

        1. Habits.

          Most of us don’t use a scale to measure our snacks. We do a handful of nuts.

          There are people who cook without measuring and I get that there are differences when you do that. Some people do a big pinch and some people do a small pinch, but at that point if you are someone who it matters to, you do the extra step.

          If he said “gram” of nuts, I would not have ANY concept if that was a handful or 2 handfuls or a cup or a nut.

          1. Metrics might be better if you do weigh things, but having a handful measure is way more convenient if you don’t use a scale.

            90% of the time, I am eating places where I couldn’t have a scale, but I always have my hands with me.

            Same thing with rough measuring of “feet” before doing a renovation. I could walk across the floor and figure out which type of flooring I could afford. Same thing with the yard and driveway. Ten to twelve steps is a “close enough” until and if is often close enough even for buying the products because you generally need an overage of materials anyway.

            Yes, I also do measure, but the end measuring gets me close enough to the same answer that my feet did and my feet are always with me.

            1. I have smaller hands than my wife but due to my greed, if we each take “one handful” I will have about 1/2 again more than she does.

            2. I just had nuts and grabbed a handful out of the container and paused and counted them and I had 10 nuts. I did the process again and counted and the second time I also had 10 nuts.

              If I was really hungry and wanted to take advantage of the handful process, I probably could get it up to 15 nuts, but 10 nuts seem to be my natural handful.

                1. 5 almonds = 5 grams according to Google.

                  Okay, if Dr. Greger does almonds by grams, I could just count the nuts.

                  I would do that for all nuts.

                    1. I am sure there is a plethora of off-colour jokes that could arise from remarks about having hands full of nuts. A couple ran thrugh my mind when I saw your comment.

                  1. Pistachios it would be 1.6 pistachios per gram, but I wouldn’t do that extra process. 1 to 1 is close enough. Not worth the extra time.

                1. Right, that’s the general point. A similar point pertains to RDAs, as they are based on assumptions of average weight (and a Gaussian distribution, no doubt). I doubt someone weighing 100#’s has the same needs as someone weighing 200#’s.

                  1. I don’t even think it is proportional to weight since I only weigh 115 lbs.
                    Just talked to a friend who weighs about 135 and she needs 10000 i.u./day (that’s 10k). I have other friends in the 200 lb range who only need 1000 or 2000. Too many contributing variables.

                    1. Yes, I realized that from your earlier comment. I suppose the same could be true for other RDAs, but I was assuming weight provides a rough measure ….

                  2. I think the RDAs are based on covering the estimated needs of 97% of the US population rather than the needs of some notional average person. How they calculate that figure, though, I have no idea.

                    In the case of vitamin D, it is based on the needs of bone health only I believe. This is on the grounds that there is no high quality, credible research concerning vitamin D requirements for eg heart, brain etc health

          2. Go to Enter the food (almonds, raw, shelled). Enter the amount. Once you’ve done that by clicking on the appropriate part of the entry you can convert back and forth to different units. Once you go there and start it will be obvious.

        2. Rebecca, this is a total non-sequitur, but remember back a few weeks or months ago, we asked you for your essential oils ‘recipe’ for deodorant? I only saw your response a few days ago and got some calendula and comfrey. I’m not doing the zinc oxide mix like you mentioned. I actually found mixtures already made by a local, family run business. They use olive oil and beeswax with a little rosemary. I just use a little dab here and there. I really like it much better than the pinch of baking soda I was using before, which was either too wet or too scratchy & then wondering how much of the sodium is being absorbed into my body (and how much ended up on the floor).

          So, many thanks for sharing that with us! I really appreciate it!

          1. You are completely happy with this approach? I only ask because of the possibility of absorbing chemicals from the essential oils through the skin.

            While the skin is often a good barrier, not every constituent part of various oils has been measured for skin permeability. Also, for ladies who shave, I am reminded of Dr G’s video on deodorants and breast cancer. It suggested that underarm shaving may increase skin permeability in that area (by removing the top layers of the dermis) and increase cancer risk.. That’s the reason why I don’t use after-shave, cologne or fancy shaving creams and just rely on plain old laundry soap.

            Some people just use orange/lemon etc juice as a deodorant but it can be sticky or stain clothes I suppose.

            1. I agree–but, Tom, how do you know “plain old laundry soap” is safe? Just because it has been used for years doesn’t make it optimal…. (I’m not arguing–just asking.)

              1. Hi Liisa

                I don’t know that it is safe. My reasoning is that it contains fewer chemicals (perfumes, colours etc etc) than fancy soaps, and this fact might reduce the risk.

                Also habit. I had barber’s rash many, many years ago, and GP at the time told me to avoid toilet soaps and the like and just use ‘simple soap’. He said that the chemicals, additives etc put into fancy soaps can cause allergic reactions. That was 40 years ago, the rash cleared up quickly and I am still using a basic soap for shaving, showering etc

                If I am going to be honest, I would probably also have to say that it appeals to the cheapskate in me. All these perfumes, deodorants, after-shaves, shaving creams/gels etc, beauty soaps etc aren’t cheap.

                In sum, it seems to me that all the alternatives to basic soap are expensive, unnecessary and potentially risky.

                1. Well, I am a “sort of” cheapskate, too. Along the way, I found some bar soaps for hair that contain an essential oil that I like, (patchouli,) but the rest is “regular soap.” The thing is, this bar soap seems to last months–ages, whereas shampoo in a bottle is very shortly gone and has to be replaced.

                  1. Ah OK. I have never seen bar soap for hair (not that I’ve looked). I just use laundry soap or a baking soda solution.

                    Of course, as I’m getting older and more follicly-challenged, whatever I use lasts quite a bit longer anyway.

            2. Yes, Mr. Fumblefingers. I haven’t shaved in decades. Plus, the stuff I’m using comes from a local company that grows their own medicinal herbs and makes their own products. It’s all done in small batches under the current regulatory codes, etc., etc. And I’ll only be using a small dab maybe 3 or 4 times a month, so I’m not that concerned.

              By the way, if you’re still in the Philippines, please eat one of those delicious, little, yellow mangoes for me. When I was living in Paris, one of my closest friends was a Filipina. And she used to bring some back for me whenever she visited her family. They’re the best mangoes I’ve ever tasted.

              1. Thanks Nancy but I’ve never liked mangoes. My wife loves then though – perhaps she can have a couple for you.

                We grow lots of them in Australia too and I never ate them there either.

                1. Really, Fumblefingers? I think mangoes are probably my favorite fruit. Especially the ones from the Philippines. If your wife could eat a couple for me, that would make me happy, too!

  3. The inhibition of osteoclast formation seems problematic to me. It takes both osteoclasts (to break down old bone) and osteoblasts (to build new bone) to keep bones young. Wouldn’t reducing break-down activity result in older and weaker, albeit more bone? Shouldn’t increasing osteoblast/building be the goal? Is there research that clarifies this balancing act?

    1. Hi Stephen, You make a good point and it is one that I think has an answer that I read just yesterday from Dr. Greger’s list of videos about prunes, or dried plums if you prefer.
      If I’ve understood correctly, dried plums and almonds give us that osteoblast and osteoclast balance you seek that keeps bone remodeling going on.

      My personal regimen is 3 fat prunes in the morning with a spoonful of almond butter and the same again later in the day.

      Much of the research seems to be directed to post menopausal women. I’m not one of these targets (69YO and 57 months male) but I think bone remodeling is a good thing to have going on at any age or gender.

      1. Lonie, Nice research. I tracked the video down too. I never like the idea of manipulating balances, except when they are imbalances. It appears that when a low fruits and veggie diet leads to an imbalance of pro- and anti-oxidants, the result is an imbalance between osteoclasts (too many or too active) vs. osteoblasts (more or more active). And this can be fixed by more fruits and veggies, prunes at least having some marketing money behind it.

        My research on bone health led to the insight that there are 19 nutrients (vitamins, minerals and macronutrients, and throw in anti-oxidants as well) that are involved in bone health. And the way to get all those nutrients … a well balanced, high variety, plant-centered diet. The typical narrow focus on vitamins D and K and calcium is ignorant.

        As an aside, apropos to your 3 prune regimen, my grandfather used to eat three prunes every morning. I remember his mantra, “Three prunes. Two is too few and four is too many.” Remembering that brings a smile to my face.

        1. My research on bone health led to the insight that there are 19 nutrients (vitamins, minerals and macronutrients, and throw in anti-oxidants as well) that are involved in bone health… apropos to your 3 prune regimen, my grandfather used to eat three prunes every morning. I remember his mantra, “Three prunes. Two is too few and four is too many.”
          Reading your note about your grandfather, I think I see where you get your attention to detail. ‘-)

          For me anyway, I’m more of an additive supplementer rather than a fine-tuner. That is, I was in my Dr’s office Friday and was going over the supplements I take with his nurse. She surmised I must be taking about 30 or so and I said that sounds a little conservative. (We couldn’t be sure because I couldn’t remember them all)

          For instance, I forgot to mention Rosemary Essential Oil that I rub on my lips and in my mustache and beard to bombard my nose. It is supposed to help the memory.

          The Catch 22 is you have to remember to take it before it can help the memory. ‘-)

          1. “For me anyway, I’m more of an additive supplementer rather than a fine-tuner. That is, I was in my Dr’s office Friday and was going over the supplements I take with his nurse. She surmised I must be taking about 30 or so and I said that sounds a little conservative. ”


            Good Lord, Lonie….that’s a lot of pill swallowing, sounds to me! I detest swallowing pills of any kind. Are you the perfect example of those veganites who get most of their “nutrition” from thingies other than food?

            Unless, of course, you’re pulling our legs. So to speak.

            1. No, not pulling legs.

              However, I should have qualified my statement by saying that not all supplements are in pill form. And what some would call food, I refer to as supplements. For instance, beet root juice, Just Blueberry juice, Tart Cherry juice, Just Pomegranate juice, Concord Grape Juice, various herbal teas with bergmot water, clove water, cilantro drops, oregano water, colloidal minerals, ashwagandha drops, white willow bark and occasionally melatonin + St John’s wort + valerian root + fennugreek seed drops in my last cup of tea before going to bed.

              As for the pills, I have them in 3 different places and take them at different times of the day. I’ll often pop 5 to 8 of them in my mouth, swish them around with distilled, magnetized, hydrogenated water and they slide right down.

              I don’t necessarily take them all on some regimented schedule. I often skip some of the ones in one or another of the three separate pill sets except for the ones taken at night before retiring. Those are just too important to not have in my body.

              And other than that last set, I sometimes skip taking the other pills at all as I believe we need to give our internal organs some time to just chill.

                1. At least, but if I can afford it? Way past that. ‘-)

                  (My current plan to afford it is to invest in a market basket of penny stock bio research companies. Some will fail but if just one scores that one big breakthrough, returns on that will fund my longevity. ‘-)

          2. “For instance, I forgot to mention Rosemary Essential Oil that I rub on my lips and in my mustache and beard to bombard my nose. It is supposed to help the memory.”

            – – – – – – – –

            Y’see that, Fumbles? Lonie does indeed sound like a member of the male persuasion.

            Unless….”she” has a side job, and works for a circus. You know, as the bearded lady. Oh wait, the circus closed up shop, didn’t it?


      2. In “Almonds for osteoporosis” Dr Greger makes the point that almonds inhibit osteoclast formation, hence, inhibit bone destruction, whereas in “Prunes for Osteoporosis” he makes the point that prunes improve bone formation. So I don’t see the two “balancing” formation and destruction, as you seem to be implying.

    1. Lee,

      Do you make your own or buy it?

      1 Cup of almond milk has about 5 almonds in it.

      Store bought is mostly water, with a hint of almonds and some salt, starch, stabilizers and flavoring. Things like calcium carbonate, tapioca starch, sea salt, stabilizer: carrageenan; emulsifier: sunflower Lecithin; natural flavoring.

      A lot of plant milks list oil in their ingredients.

        1. Geoffrey

          You are talking recipes, I am talking what they say is in Almond Milk from the store.

          They could be wrong, but that is what Googles.

          It is based on the nutritional profiles given on the carton.

    2. Hi Lee – Drinking a calcium-fortified almond milk (most all brands are fortified) is one alternative to cow’s milk that can be chosen to help meet daily calcium needs. Soy milk is the most nutritionally equivalent plant milk alternative to cow’s milk in terms of calcium and protein.

      -Janelle RD (Registered Dietitian & Health Support Volunteer)

  4. A caveat to consider: If you have kidney stone issues and osteoporosis, it is best to avoid almonds. One ounce of almonds (@22 almonds) are considered “extremely high” in oxalates. Calcium combines with oxalates and can form kidney stones.

  5. It would be nice if Dr. Gregor could weigh in on Osteoporosis and Vit. K2.
    K2 is said to improve the transfer of calcium from soft tissue to our bones and teeth and away from our arteries. I suppose this is a relatively new concept and perhaps the data just aren’t there.
    Nonetheless I would really like to known if there is an element of quackery in this K2 issue.

    1. Hi Edward Fields,

      I am a volunteer for Dr. Greger. Thanks so much for your question.

      I did a quick search of the literature, and there is some preliminary evidence (mostly correlational data, and very few randomized controlled trials) to show that vitamin K (not just vitamin K2) may be protective from osteoporosis and bone fractures. However, we do not yet know the differences between dietary intake (from green leafy vegetables) and intake from supplements.

      Since green leafy vegetables are extremely healthy for a variety of purposes, recommendations to include them in the diet would not change regardless of the effects of vitamin K from dietary sources on bone health. We just don’t have enough evidence to support the use of supplements, although preliminary evidence seems slightly beneficial.

      Here is the review I looked at on this topic:

      I hope this helps answer your question!

  6. I think any discussion of osteoporosis should include a mention of the possibility of hyperparathyroidism, a condition that becomes more common as we age. In most cases, blood tests (calcium and parathyroid hormone) will reveal the problem. My sudden onset of osteoporosis was due to hyperparathyroidism. It made my vitamin D levels wonky as well, since it was used so quickly by my hyperactive calcium metabolism. It took years of weird complaints until a bright PA decided to order the right tests. A half hour outpatient surgery later, and everything began to return to normal. Many medical tests seem unnecessary to me, but a good blood panel can be invaluable.

    1. Hypothyroid is another. That’s where mine came from. Pretty sure I was several years undiagnosed since only symptom was “narcolepsy”

    1. Nope. There’s many reasons they could be getting fractures, lack of Vitamin D, lack of K2 (maybe), lack of weight bearing exercise, hypothyroid, the list goes on….

      1. Geoffrey,

        Yes, I am making a list to solve the “mystery” why did the Vegans lose the longevity spot and the answer was the women vegans lost even to lacto ovo and they also got wrist fractures. They were more likely to not have hormone replacement. 76% of them or so ate meat analogs weekly.

        So, what could have caused them to get fractures and die earlier?

        The hormone replacement therapy could have helped the other people. B-12 or Omega 3 would be other things which could have played in and you are adding in D3 and K2, so maybe the vegans were less likely to go outside or supplement anything? Or weren’t drinking fortified milk? Maybe not eating the nuts and wheat bread which were both highly correlated with the longevity in the study?

        You see, the other option is that the milk and eggs and fish were protective, but Dr. Greger just did a fish and endothelial study and the Nurses study eggs were really bad even one per week negatively influenced mortality. Milk has studies in both direction, but the fish and milk and eggs didn’t win in the males.

  7. I am laughing because I think I need another handful of nuts.

    I have been listening to Dr. Kroemer talking about Autophagy

    The interviewer said that there are 3 pathways to Autophagy. Lowered ATP, AMP Kinase Pathway and Amino Acid Pathway, which affects MTor. So Amino Acid Pathway would be Methionine video.

    Before that, the doctor said that autophagy can be caused by the absence of nutrients and growth factors. Now growth factor would be things like IGF-1? Right?

    AMPK….. would be enzymes? I don’t think I found an AMP Kinase Music video yet.

    The doctor said that AcetylCoA functions as a central metabolic regulator of Autophagy and that it comes from Glucose Pathway, Amino Acid Catabolism and Fatty Acid Beta-oxidation, which I don’t know what that means, yet, but I have a music video for Glycolysis. Have I not learned Amino Acid and Fatty Acid breakdown yet? Maybe. I have probably only learned Cellular respiration starting at Glucose.

    Okay, so the word AcetyleCoA brings me into the Kreb’s Cycle music video at the very start of the Kreb’s Cycle.

    And when the interviewer said ATP, my mind now goes to Cellular Respiration – Glycolosis through Electron Transport Chain.

    I am missing understanding of Fatty acids and Amino Acids. There must be a music video for that somewhere.

    1. Okay, so Triglycerides are broken down by lipase into glycerol and 3 fatty acids. You go through a process to the liver and end up with fatty acid CoA and Acetyl CoA gets broken off.

      Phfew. I feel like I am learning things but this is such a complicated process.

      I thought they were going to talk about rusting. Which Dr. Greger video talked about something as rusting?

      1. He said that for Chemotherapy to work properly it has to induce autophagy to enable its immunogenicity – immunogenic release of ATP from dying cells. I think that is what he is talking about. I have to watch the immune system music videos again. Sigh. How many handfuls of nuts does it take to help a brain learn something complicated?

          1. I think I just came to the gut microbiome equol producer concepts, but I am not sure. Spermidine from soy, lentils and red beans and the gut microbiome. Nope, I am over my head because he didn’t mention enough to get over to that topic.

            1. Anyway, Spermidine has the capacity to induce Autophagy, so maybe I can figure out how to make something my dog will eat using those things and maybe he will stay in Autophagy after I take him off of the fast. I was feeding him those things to begin with so I need to blend them up better or something.

              1. He said that they have been able to show that inhibiting Autophagy in the malignant cells or destruction of the extracellular ATP that is released as a result of Autophagy is sufficient to abolish the favorable interaction between caloric restriction mimetics and chemotherapy and that it is sufficient to remove T-cells from the system and you will lose any kind of tumor growth reduction induced by chemotherapy combined with caloric restriction mimetics, so they know it is a cellular immune system response that is decisive for the therapeutic outcome.

                Pondering this………….. so if people want good long-term effects of Chemotherapy, they need the immune system response or the tumor will stop shrinking. (That part isn’t about my dog. That part might be about my dog’s vet who also has Cancer.)

                I want to say, Chemo killing the immune system gets confusing at that sentence. I don’t even know how to put my thoughts in a sentence. If not having an immune system is what is going to stop the tumor from shrinking, then doing a process which destroys the immune system is harder to understand as a long-term concept.

                  1. Dr. Longo said that fasting tells the body, “I need you to kill all these cells” but it is refeeding where most of the real work happens and that is where you tell the body, “I need you to rebuild all these systems.”

                    I feel like I might stop and refeed and then do the five to seven day fast again.

                    My dog is getting discouraged and I know that this doesn’t have to be done all at one time. I am probably going to re-feed him this weekend.

                    1. The doctor doing the interview said a sentence which Dr. Greger might have said, but it just stuck with me. There was a Japanese study of extreme elderly and they were seeing what biomarkers they had in common and she said that “inflammation” was the only biomarker for everybody who lived to the most advanced age. They measured all sorts of biomarkers like glucose and insulin and telomere lengths and all sorts of things and low inflammation was the only biomarker, which all of them had.

                    2. There was a Japanese study of extreme elderly and they were seeing what biomarkers they had in common and she said that “inflammation” was the only biomarker for everybody who lived to the most advanced age. They measured all sorts of biomarkers like glucose and insulin and telomere lengths and all sorts of things and low inflammation was the only biomarker, which all of them had.
                      I agree with this. I take anything I come across that is purported to be an inflammation fighter.

              2. My natural hygiene doctor brought an old, sick poodle back to life with water fasting, then juice and raw veggies. The dog became a puppy all over again.

  8. My favorite brand – Pizootz – started making flavor infused almonds now along with their peanuts. Because of their boiling / roasting process, they have a good sodium to fat / calories ratio. And because chewing them brings out more of the flavor, you’re inclined to chew more! So less gets flushed down the…

    The habaneros are my favorite. I also like the New York Dill Pickle. And the Baja Taco, but they have a higher sodium content.

    Their website is also very entertaining, especially their ‘Our Story’ section. Check ’em out:

    1. I just bought some flavor infused almonds. Haven’t tried them yet.

      I saw the Pickle one. Maybe I can buy some for my pregnant much younger cousin.

      1. Yes, amazing how many historic events can be named in one big story.

        Caused me to look up the real story. Sort of fascinating that a woman put up an “our story” about a fictitious man coming up with the idea. Strange, huh? I think it is. I can see not wanting to be famous, but why do a faux “our story” It is funny though, but here is the one they tell the news people:

        “Sheri Pennington tucked her blonde hair into a hairnet and smiled as she walked across her “lab.”

        It’s the room where a snack she helped invent is boiled, baked and packed to sell – flavor-infused peanuts called Pizootz.

        Pennington, 56, is the co-owner of Mad Scientist Nuts. Her business partner is Bo Perry, 62, of West Warwick, Rhode Island. Pennington got the idea for the venture several years ago while working on the assembly line at the now-closed Ford Motor Co. plant in Norfolk, where she built F-150s.

        One day, a colleague mentioned a recipe for hot and spicy peanuts, and they started playing around with variations.

        “When the Ford plant closed, we thought we could perfect this (recipe),” Pennington said. “It’s taken years. Many nights in the kitchen, blowing things up.”

        They decided to call the product “Pizootz,” which is Hebrew slang for “awesome,”

        1. Deb, I think Bo Perry is her marketing guy who came up the the ‘Story’.

          I also love the story about how Alfred P. Pizootz heard of almonds for the first time from Lawrence of Arabia. Lol.

  9. Off the subject a bit, although one of the posters did mention kidney stones. This link, “These are the 20 Foods People Should Avoid if they Want to Stay Healthy” lists the usual suspects (fried foods, diet drinks, etc.), but as I’ve been drinking a small amount of grapefruit juice every morning, and then — after an hour or more of various exercises — dive into the rest of my breakfast.

    We know that people on meds should avoid grapefruit or its juices, but I don’t take any prescription drugs, so never gave it much thought. But one of the sentences sort of shocked me: “It’s also known to increase the chances of kidney stones in some people.”

    Yikes! But I’m wondering, who are these “some people” and who funded the “known to increase” research…Big Tomato Juice?

  10. Where is the rice vs potatoes segment of this blog post, Michael? Knowing that California grows 80% of the world’s almonds, is that kind of industrial agriculture regenerative, let alone sustainable? Then there’s that fact that all those honeybees are trucked [more greenhouse gases] to CA for pollination. Again, where’s the rice and potatoes segment?

    1. It’s briefly summarised in the last sentence of the blog. Neither rice nor potatoes had any suppressive effect according to that linked study.

  11. I wondered about the rice/potatoes connection myself, John. The title was misleading. The blog is pretty much all about almonds.

    Dr. G, your mind seem to be wandering. You’re way too young for a senior moment! ;-)

  12. Question: you mention study is hopeful for PREVENTING osteopososis. What if you ALREADY HAVE IT? Are there any studies of subjects with the disease and the effects of almonds on it? Are there perhaps other factors in healthy individuals that contribute to the effect?

  13. Hi I’m a RN health support volunteer. The things we do to prevent osteoporosis will also help slow its progression once you’ve been diagnosed with it.
    This is some of Dr. Greger’s other information about osteoporosis:


    1. Thanks, NurseKelly!

      I’ve been WFPB for about 4 years (after having been lacto-ovo veg for about 30 years), eating prunes & almonds daily, taking vitamin D….but at 51 just tipped over the line into osteoporosis. I started using cronometer and found I was woefully short on Ca. I just can’t even come close to half on WFPB. I’ve started taking supplemental Ca, K2, and magnesium. I walk and do strenuous yoga daily. As a thin, petite white woman, I know my osteoporosis risk is greater. My doc wants me on fosamax, but I want to avoid it. From what I read, the only other thing that looks promising is going on estrogen… but what else can I do diet-wise? I would LOVE to see Dr Greger do more on osteoporosis.

      Thanks for all you do!

      1. Jaa, It is not clear to me why you say you cannot get enough calcium from plant sources. I am a retired nutritionist, specializing in vegetarian nutrition. I’ve attached a handout I wrote on the subject of bone health and calcium. I hope you find it useful.
        Best regards, Steve

        Please note: This message is not part of a professional relationship and no liability can be considered.

          1. Jaa, It seems that this method of emailing does not allow attachments. Please respond with your email address and I’ll send it along. If you are concerned about this (me) being risky, here is a link to my nutrition practice to show you this is legit.



            Sent from Mail for Windows 10


      2. Hi, jen! You mention that you are thin and petite. Low body weight is a risk factor for osteoporosis. Wearing a weighted vest is a strategy some thin women use to build bone mass without gaining body weight. Foods that are high in calcium include wakame seaweed, nuts and seeds, including pistachio, sesame, almonds, and hazelnuts, beans, figs, broccoli, spinach, tofu, and dandelion leaves. Make some miso soup with wakame, broccoli, and tofu, for example, for a calcium boost. You can find everything on this site related to osteoporosis here: I hope that helps!

  14. Is it recommended that almonds are soaked in (hot?) water, and skin removed before consuming for a better result against osteoporosis? Thx for help.

    1. The study that found benefit used 60g of raw, unblanched almonds. No soaking, skin on. I could not find a study comparing this to blanched, soaked, or almonds with skins removed. -Dr Anderson, Health Support Volunteer

  15. I’m a 24 years old female and recently have been diagnosed with an early stage of osteoporosis. I’m deficient in vitamin D, haven’t been tested whether my body absorbs calcium from the diet correctly. I also have hypothyroidism. Can someone please help me what would be the best course of action for me? Which supplements should I be taking apart from vitD, and how much should I be taking? and how should I improve my diet? I’m eating vegan and already increased my calcium intake (tofu, soy kefir, molasses, tahini, greens), taking 1000IU vitD, started walking more than sitting but I’m still experiencing hip pain, I’m not sure if it will get better over time or whether I should incorporate more supplements, because I’m scared my osteoporosis gets worse and I’m still young. Could anyone say whether a complex supplement, like Joint Vie by Vegetology would be beneficient for me? Thanks for help

  16. Hi, Dominika. There are several factors that can increase risk of osteoporosis. Heredity is one, but also low body weight, smoking, and dietary factors. The danger of osteoporosis medications is that they can actually weaken bones, because they block the natural bone remodeling process. A high-alkaline, anti-inflammatory diet should help. Make sure you are getting enough, but not too much iodine and selenium. More on that here: and here: I don’t think the supplement you mentioned would hurt you. Probably the best thing you could do for your bones would be to incorporate regular strength training into your exercise routine. Some people find that eliminating gluten helps with autoimmune issues, which both hypothyroidism and osteoporosis, especially in someone so young, can include. I hope that helps!

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