Prescription: Nutrition Episode 1 – Green Revolution

Prescription: Nutrition Episode 1 – Green Revolution
4.84 (96.86%) 210 votes

Dr. Greger teams up with Chef Rich Landau to offer tips on how and why to eat healthier.


Doctor's Note

Whoa, what was that!?

I was approached by CuriosityStream, a new on-demand streaming service for documentaries and non-fiction programming created by Discovery Channel founder John Hendricks, about doing a four-part series on healthy eating. I agreed, if they would offer at least limited-time access to the series for free.

Well, that was the first episode, which they allowed us to keep on for a year. The other three episodes of Prescription: Nutrition are available to watch now, for free, on CuriosityStream, but you have to sign up for a free 30-day trial. If you don’t want to continue the trial, make sure to cancel before the 30 days, or they’ll start charging you. To access the 30-day trial, visit and use the special code NUTRITION. This offer must be redeemed by July 31st, 2018.

How did this all come about? Elizabeth North, president and CEO of CuriosityStream, began her own journey toward plant-based eating when she was struggling last year with some health scares. She saw immediate benefits. “I realized astounding improvements in my health (and surprisingly, my fitness) from eating so many fresh fruits and vegetables,” she said. “Not only did I start consuming mass quantities of plant-based foods, but I also began consuming books, from The China Study to Eat To Live to Dr. Greger’s How Not To Die. The authors had differing perspectives on diet, but all experts agreed that adding more fresh fruits and vegetables is the first step to improving your nutrition and your overall health.”

The episodes in the series are:

  • Ep1 – Green Revolution
  • Ep2 – Grain of Truth
  • Ep3 – Spilling the Beans
  • Ep4 – Nature’s Candy

For more overview-type videos, see my introductory video series:

If you haven’t yet, you can subscribe to my videos for free by clicking here.

142 responses to “Prescription: Nutrition Episode 1 – Green Revolution

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  1. I eat a healthy, plant-based diet, 98% vegan, with small amounts of fish here in there.
    Basically, I eat an Okinawan traditional-type diet, Nicoya (costa rica) as well, extremely
    healthy foods.

    I have tested extremely low for testosterone, and my doctor wants me to consider
    getting testosterone therapy (shots, gels, etc., synthetic testosterone). Doctor G., are there
    any merits to this, and can it be safe? I read conflicting opinions, and some say that
    testosterone therapy can permanently stop someone’s body from the ability of then
    producing testosterone naturally. My level is far beneath the low range, and i have low
    energy, failure to thrive, poor muscle and tissue growth, and am depressed. Any one
    here have experience with this?

    Male, 45 years old.

    1. Hello Nick,
      Thank you for your question, and sorry that you have to deal with this. I am a family physician and also a volunteer moderator for this website. I was in a fairly standard private practice until switching this year to a lifestyle medicine based practice. I have quite a bit of experience in treating men with low testosterone.

      I have several suggestions and comments. First is that low testosterone is a serious issue, as you probably know, and does cause symptoms including loss of libido (sexual drive), lack of energy, and inability to put on muscle mass. Second is that testosterone replacement therapy usually, but not always, works to resolve those symptoms. Third is that testosterone replacement has side effects, including that it does indeed shut down (over time) your body’s ability to produce its own testosterone — and part of that is shutting down is that your testicles will shrink; there are also effects on your cholesterol levels. Fourth is that there are good alternatives to testosterone replacement, which a good endocrinologist or urologist who treats low testosterone will know about. Last, and most important, is that I strongly recommend that you consult one of these experts for a second opinion. Neither I nor Dr. G. can give you specific recommendations over the internet — you need to see someone in person.

      I hope this helps.

      1. Dr. Jon,

        Thank you so much for your reply and suggestions.

        You mention that there are alternatives to testosterone therapy, but from what i have been told there really are no alternatives. The level is low and drugs are all they have to raise it up.

        Are you aware of any alternatives? DHEA over the counter supplements? I hear they can work but can also permanently shut down adequate natural testerone production.

        One of my doctors claims that stress, anxiety, and depression can single-handedly cause extreme low testosterone levels. I do wonder if this is true, it’s just that low-T can also cause these issues, so which came first?

        Thanks for any further thoughts and or suggestion.

        1. Think about this?

          3,690 men between the ages of 70 and 89 living in Perth, Western Australia.

          “Our results challenge the concept that lower T is associated with increased mortality in a linear fashion,” the researchers wrote. “Instead, an optimal range of circulating total T corresponding to a range of 9.8 to 15.8 nmol/L (282-455 ng/dL) exists for older men, which predicts survival independent of other risk factors.”

          Stanford University researchers Ben Dulken and Anne Brunet argue that it’s time to look at differences in regenerative decline between men and women. This line of research could open up new explanations for how the sex hormones estrogen and testosterone, or other factors, modify lifespan.

          It’s known that estrogen has direct effects on stem cell populations in female mice, from increasing the number of blood stem cells (which is very helpful during pregnancy) to enhancing the regenerative capacity of brain stem cells at the height of estrus. Whether these changes have a direct impact on lifespan is what’s yet to be explored. Recent studies have already found that estrogen supplements increase the lifespan of male mice, and that human eunuchs live about 14 years longer than non-castrated males.

          Researchers recently reported on 87 men who had mild to moderate Alzheimer’s disease. They analyzed how often the men had symptoms of hallucinations, delusions, excessive movements, and agitation and irritability. Then they checked their testosterone levels and divided the group up into those whose testosterone levels were below normal (less than 250 ng/dL) and borderline/normal levels (greater than 260 ng/dL). The results are staggering.

          The borderline/normal group was more than five times more likely to have hallucinations, 3.87 times more likely to have delusions, 3.13 times more likely to have excessive movements, and 2.77 times more likely to be irritable and agitated than the low-testosterone participants.

          So it looks like it would be a really bad idea to give testosterone therapy to men with Alzheimer’s.

          These are supplements that have been shown to increase testosterone levels in the body.

          Suggested Supplements

          Vitamin D

          1. Fred,

            Thanks so much for the info. Very interesting indeed. Keep in mind, my testosterone level is 100, very very low. Vegan diet does not seem to support my libido, I find. Egg yolk seems to help, sometimes. But I’d rather avoid eggs. Yeah, the doctor wants me to start taking the testosterone medicine. I’m wavering.

            DHEA, as you mentioned in your supplement list. I might try, but have heard that it can permanently, in some cases, shut down natural ability to produce testosterone, and permanently. I do wonder if the natural supplements such as zinc, D, and fenugreek, and possibly DHEA, would be enough to at least get my level up to where I can function both physically and mentally.

            Thanks for any further thoughts.

          2. Their is a lot of stuff out there that says that cholesterol is what helps create testosterone in the body, and my cholesterol levels are extremely low, even for a mostly vegan. Maybe this is why some animal products seem to help my mood, as maybe my body has hard time creating its own cholesterol.

        2. Hello Nick,
          I was just looking up one of my (other) replies, and came across this. Sorry I never saw your reply to me until now. I have a patient who is also a physician who had very good success in maintaining good testosterone levels with a regimen of:
          1) injections every other day with HCG, 2,600 Units (growth hormone)
          2) oral Clomid
          He was treated by a urologist at the University of North Carolina — Dr. Matt Coward. I’m sure you can find him on-line.
          Hope this helps.

          Dr. Jon

          Volunteer moderator for

      2. …..the only two things I sense from others that have helped them with low testosterone are B12 shots and maybe ginseng. Thoughts?

        And yeah, I am low in B12 (215 is latest result, but have been as low as 140 in past). The sublingual and lozenges and sprays don’t seem to do much for my B12, nor make me feel great, my levels bump up a little but go down quickly. So yeah, maybe I should try a shot of B12. Much thanks again.

    2. Hi there, I happened to see this comment since it is below the Green Revolution video, and your question reminded me of a TED Talk I saw about a Harvard researcher who discovered that people can increase their testosterone by standing in expanded stances (she calls them “power poses”) for at least two minutes. I don’t know how long the effects last, but I am wondering if one were to practice power poses throughout the day for 2 minutes at a time, if it would start to teach the body to make more testosterone on its own. It’s a free and easy enough solution to try! Also, contacting the researcher, Amy Cuddy, with questions about this might be helpful. You can find her talk if you do an internet search for Amy Cuddy TED Talk. Best to you on your healing journey…

      1. But now, one of Amy Cuddy’s collaborators on the original “power pose” research has concluded that it’s all much ado about nothing. Dana Carney, now a researcher at UC Berkeley, posted a statement on September 25th saying she now does “not believe that ‘power pose’ effects are real” and that “the evidence against the existence of power poses is undeniable.” Carney cites follow-up research that failed to support the initial 2010 findings—and moreover, argues that the initial study was flawed.

      2. Cool. Thanks so much. Also, are you 100 percent vegan? How long you been vegan, if so, and what does your food list look like on an average day?

    3. Clearly follow-up with your medical professional as it sounds like your levels are beyond the range of just exercise to boost BUT….

      Consider weight training in addition to help from your doctor. Weight training may not solve your problem but it will help, especially if you do a real workout and not just go in their and count your reps and then leave. The last few reps of any set need to be a real struggle and when you get to where you can reach your rep target a few workouts in a row with too much ease compared to where you began that cycle, up the weight and work it until the last few reps turn from pretty hard to you know you can get there even on a bad day. It is the good days is why I like to make sure that when I am able to reach the end of sets with relative comfort that I go a few of workouts just to make sure that I didn’t just have a really good day in which endurance was high.

    4. You will sure need to up your cholesterol to make the testosterone. get some more healthy fats. and consider more balanced proteins. If it does not help, you may need to supplement the neccessary nutrients

    5. Hi, Nick,

      This is anecdotal, coming from years as a personal trainer. I had some young (20-30 year old) body builders who had this problem when on a strict vegan diet. They had good results adding a small amount of saturated fat to their diet — the easiest was adding a bit of butter (1-3 teaspoons) to their diet several times per week. Butter was the best choice because it had no lactose or protein and is easy to measure.

      Let me know what you think.

    6. Get a script for pre filled testosterone injections from the Dr ,once you learn how inject once a month. I do it every full moon and its been magical,I’m 57 now …cheers Harry

  2. This is really a good one. I suspect that most of the people who are regulars on this site are somewhat wonky. (OK I’m projecting from my own personality.) This video is visually attractive and actually appetite stimulating. Message is that this is lots healthier and very attractive.

    Somewhat reminds me of the time a company took a bunch of us to a steak house as a special treat. At that place the proceedure was to get a skillet have it filled with steak and veggies and go to the grill and grill it yourself. I was asked what side I wanted and just said “all of them”. When I sat down at a table with lots of dead animal that was considered absolutely top grade, mine was the plate that was admired. It was extremely colorful and very good. This in turn stimulated a conversation on what health issues eating as I did would address. Most seemed swayed if not pursuaded. Sway them enough and they will tip.

    Enough of these demonstrations of the beauty and health of eating plants and we will hit a critical tipping point for society as a whole. At that point, the most monumental economic crisis facing us other than climate change will begin to receed.

    The constant refrain that “we need to eat more protein” must be replaced with “we must eat more plants and more complex carbs.”

    1. Hello Stewart!

      Thanks so much for your comment! I agree, we change hearts and minds through visual appeal and taste. We can yak and yak about plant based eating, but until you sit down to a plate of delicious, freshly prepared vegan food, nothing will do it. I share your enthusiasm for show and tell. I have had dozens (maybe even hundreds) of experiences of dining with carnivores and addicts of the SAD diet, and I always order my own “special foods”. This has happened over the last 30 years at conferences, meetings, business dinners, etc, etc. Invariably, when my plant based entree arrives, people gasp, and ask me “how did you get that?” Dessert in particular is always a joy; when my goblet of fresh blueberries and strawberries arrive, people covet my food! This is not true for everyone, but it often happens and it fills me with glee.

      I have tried to live my life by example, and when queried about what I eat, I am happy to fill people in. I also like to share food with others. Family members and friends know when they come to Thanksgiving or Christmas dinner at our house, they will eat “healthy”. For some of my family members, it’s the only time they do (sigh).

      I appreciate your comment; thanks for writing and for being part of our community.

      Lisa Schmidt
      THE Mindful Nutritionist
      Scottsdale, Arizona

    2. Stewart E.,
      Many, including myself, would submit that poor health in ‘advanced societies’ due to what we term the Standard American Diet’ IS the most monumental economic crisis, well ahead of climate change which is not ‘settled’ science but like all real science is in a state of flux.

  3. Please provide information about Dr. Steven Gundry’s claims about tomatoes, potatoes, beans and cashews being extremely unhealthy, supposedly backed by impeccable clinical research. I need ammunition to help stem a friend’s belief in this nonsense.
    thank you,

    1. Hello Jon,

      Thanks for your question. I am a volunteer moderator helping Dr. G answer questions on Nutritionfacts. I am also a plant based dietitian nutritionist located in Scottsdale, Arizona.

      While we will not refute any one specific persons’ dietary recommendations, I will encourage you to guide your friends (and yourself) to tools we have on our site that are all science based information about healthful eating. I would recommend that you watch, or recommend the following videos from Nutritionfacts for those who want to know what/how to eat to optimize health:

      Why You Should Care About Nutrition
      Taking Personal Responsibility for Your Health
      The Story of
      The Philosophy of
      Behind the Scenes at
      How Not to Die from Heart Disease
      How Not to Die from Cancer
      How Not to Die from Diabetes
      How Not to Die from Kidney Disease
      How Not to Die from High Blood Pressure

      You can find links to these videos at the very top of the page, right under today’s featured video.

      Thanks for being part of our community!

      Lisa Schmidt
      THE Mindful Nutritionist
      Scottsdale, Arizona

      1. Thank you, however, I have watched all of Dr. Greger’s videos. I have been a subscriber for many years. The problem is my friends believe this heart surgeon turned nutritionist selling ‘prebiotic’ at preposterous prices. (If it’s expensive, it’s got to be good, right?). I am wondering if the good Doctor has seen any of these “studies” and his take on the conclusions therein: all nightshade related plants are categorically bad for you. e.g. tomato. potato. beans including cashews.thank you,Jon

          1. I don’t think so either. It has nothing to do with that, the post is about Dr. Steven Gundry claims. Beans are related to nightshade and cashews are a bean according to this well regarded heart surgeon and snake oil salesman.

            1. I certainly see your point Jon. So in response, rather than looking at appropriate categories of plant famillies and their member, I simply look at where are the presentor’s interests. Wow, he sure sells lots of stuff. OK that is immediately a compromising factor. At the same time, numerous benefits have been demonstrated for many of the foods he now considers to be dangerous. And he has an economic interest in promoting that.

              So my position is that given the questionable source it is up to those pushinig that source to justify the position with something more credible. Sadly, those that buy into that sort of thing rarely have strong critical thinking skills. That lack is antithetical to science guided behavior. So I’m afraid you are likely out of luck trying to convince your friends.

        1. I’m an educational researcher who has focused a lot of my energy over the last 15 years over how people get fooled by research (education, nutrition, tax cuts, agriculture).

          The dirty secret in most fields is that most “very scientific” research is utterly useless for deciding policy or practice because most research is reductionist–narrow in scope and short in duration–but what “works” for one thing in the short run is often very different from (or the opposite of) what works best overall in the long run. As I put it, most research is “little-picture research” but we need “big-picture research” that addresses long-term systems effects.

          How does this apply to Dr. Gundry? Gundry wants to claim that lectins are the main root of dietary evil, and has some supposedly good studies to prove this. Where are the holes in this argument?

          1) From what I’ve read, all foods tested have some type of lectin, so avoiding them entirely would be fatal.
          2) Avoiding foods with more lectins doesn’t make sense either, since it’s how your body responds to a particular lectin that matters.
          3) While any individual might have a specific sensitivity to a specific lectin, blanket avoidance makes no sense.
          4) Most nutrition research, including his, describes how the body responds to things like lectins, in the context of a very unhealthy population eating a very unhealthy diet, and having the wrong gut bacteria because of it. Thus, his studies can’t tell us how healthy people eating a really healthy WFPB diet respond to specific lectins.
          5) Healthy foods can have both negative and positive effects in the body–garlic kills bacteria and some healthy cells, but is the #1 killer of cancer cells, so garlic is a net positive to include in your diet. Exercise tears our muscles in order to make them stronger, and so on. Reductionist studies on individual effects of individual compounds can’t tell us the big-picture effects of eating the whole food.
          5) The big-picture reality is that the healthiest and longest-lived populations have eaten a lot of these whole foods–complete with their lectins. Since we have studies of large healthy populations eating foods with high lectin content, and have no large long-term studies of better health outcomes from avoiding lectins (and couldn’t really avoid them is we wanted to), the evidence is pretty overwhelming against Gundry’s position.
          6) In particular, when they partial out the relative effects of various components of a healthy diet, nuts and beans come out shining–as you know from watching all these NF videos. Research on overall health and longevity trumps little-picture research on isolated effects with unknown significance in the real world.
          7) Finally, if we eat healthy foods, our gut bacteria change in a healthy way without supplements, so our money should into foods, not Gundry’s concoctions.

  4. Dr. Greger, these people cook these vegetables like they used to cook their meat. They roast it! Thus boosting glycotoxin levels.
    They never forgot their meaty habits, just modified them. They will eat roasted shoe if you give them, as long as it resembles their roasted steak from the past.
    Just carbonize and charr and they’ll gulp it. They do not like pure vegetables at all.
    I immensely admire your work but seeing this makes me so sad.

    1. That was my first impression as well… i.e. the cooking methods.

      OTOH, this is a way to convert more people who would not otherwise try a plant based diet because it doesn’t taste good. Even poorly cooked vegetables are better than poorly cooked animal flesh.

      Once they make the change, they may eventually make the change in cooking methods as well.

        1. sorry, this reply is at a wrong place. It’s an answer to another post…. and I don’t know how to delate it here…

    2. I do understand that they are trying to reach a wider audience.

      However, drowning vegetables in oil and grilling Brokkoli to black char marks is a bit much.

      It will probably taste good if you’re used to grilled oily food but yeah…looking forward to the good videos again. :-/

  5. Is wonderful information but I believe the public also needs to know how to prepare delicious plant-based meals, they need a frame of reference for what plant-based foods taste as good as the hamburger they’ve been eating for years. We’re left scratching our heads since we’ve been cooking with meat as the focal point of the meal, that’s how our mother’s prepared our meals, too.

    So, given that most of us aren’t chefs, I think guidance on how to how to prepare delicious meals at home is an important component. I was ready to jump in the car and drive to Vedge but don’t feel like I know where to go out and find great recipes to prepare at home.

    1. Hello Laura, thank you for your comment.

      I am a volunteer helping Dr. G. answer questions posted to Nutritionfacts. I am also a plant based dietitian nutritionist located in Scottsdale, Arizona.

      Some resources I use for clients who are leaning into a plant based diet change:

      Forks Over Knives Cookbook. They also now offer an online cooking course, but since I’ve not watched it, I don’t recommend it. Frankly, cooking delicious plant based foods is so simple I want to make sure clients try to prepare simple things at home. This cookbook is amazing, and the recipes are universally simple and delicious., the Physicians Committee for Responsible Medicine. They have an awesome program, 21 day vegan quickstart, that is an excellent way to become introduced to vegetarian/vegan eating. Amazing site, thousands of plant based recipes that are FREE resources.

      Rouxbe cooking school. This is the real deal, a high quality online cooking school program. Again, I have not watched the videos, it is a bit pricey for me, I always prefer FREE resources since they are plentiful on the internet. However, it is an organized, structured approach that will appeal to many people who want/require support in making the change.

      Finally, I would be remiss if I did not mention my friend and colleague, Chef Jason Wyrick. His Vegan Tacos cookbook is amazing. Recently, Chef Jason came to the class I teach at Arizona State University (Sustainable Living and Mindful Eating) and cooked vegan tacos for 65 of my students. He is amazing! Lately, when I begin working with clients who want to lose weight but don’t want to cook (I have a LOT of them) I recommend Jason’s vegan meal delivery service. Oh, it is amazing, and he delivers all over the US! It is an option for those who want freshly prepared, delicious, affordable (DUH) vegan food but can’t get it together to cook.
      You could always do something like Purple Carrot to get plant based home delivery, but you still have to make it and it is more expensive (by a lot) than The Vegan Taste’s meal delivery.

      I hope this helps! Thanks so much for being part of our community.

      Lisa Schmidt
      THE Mindful Nutritionist
      Scottsdale, Arizona

    2. Hi Laura – I so understand what you are describing. Fyi, the person in this video with Dr. G has a cookbook out that you can purchase called Vedge. Here’s a link:

      Also, if you go to John McDougall’s site, they have hundreds of recipes for free:
      I found a stew recipe on this site that was out-of-this-world good.

      Also, I’d like to share with you that years ago I’d tasted raw, uncooked meat, chicken, fish just to see what it tasted like. Wanted to understand what I was starting with (yes, I know, unsafe, etc). What surprised me was that all three protein types tasted like . . well, . . nothing. Absolutely flavorless – beyond bland. Adding salt helped and then adding spices helped even more. Vegetables, raw and unadorned, had more flavor than any meat, chx, fish. What I learned is that for anything to have a nice rich flavor the food needs to have spices, or be cooked or treated in some way – one of the points made in this video. And also, as I’ve progress in WFPB eating (10 years now) I’ve adjusted to the scrumptous flavors of food au natural. But if you’re missing the flavor of an Italian sausage, for example, the way to get that flavor again is to use the same spices that sausage manufacturers use: fennel, caraway, salt, pepper, red pepper, etc. It’s the spicing/cooking method that makes the flavor, not the meat.
      I hope I’ve shared something useful – and have fun exploring!

      1. That is always part of a point I make to people who rabidly insist they are carnivores. An actual carnivore with his protein taste receptors enjoys nothing more than gulping down chunks of warm, raw, bloody flesh he just killed with his native physiology… no cooking, seasoning or tools are necessary. If you eat that way too, then you may really be a carnivore, otherwise, you are just habituated. A bunny will eat cooked flesh too, but it’s still not a carnivore either. :)

    3. Once you break the addiction to animal products and refined sugar, you will find that any whole plant food cooked any way is fabulous. Dietary preference is just a habit.

    4. Laura,
      I have the Eat to LIve cookbook by Dr. Joel Fuhrman that has many great recipes. Dr. Fuhrman recently published a second cookbook, ‘Quick and Easy’ I believe. You can find his and other such books at Barnes & Noble bookstores.

    5. My opinion Laura – The greatest proponents of simple, healthy eating are Dr. John McDougall and his wife Mary. Their book “The Healthiest Diet on the Planet” is a good way to get oneself eating tantalizingly simple, but healthy plant-based dishes that are easy to prepare.
      Transitioning from a meat and fish based diet to a whole foods, plant based diet 7 years ago was the best change I ever made in my life, and I credit Dr. McDougall and Dr. Neil Barnard with helping me find this path. I have learned to cook and I love my food!

  6. Great video! Now this is one that I can easily share with my meat-eating friends and family … very well done.

    The only improvement that I can see in this presentation is that they keep showing “nice looking” meat dishes, but then fail to emphasize at that moment that these are the ones that cause chronic diseases and so are to be avoided. In other words, don’t show a nice looking hamburger without saying simultaneously that this what NOT to eat! Unfortunately, I think there are a lot of people that can’t “connect the dots” in a long video :-( Did anyone else notice this or is it just me?

    1. WFPB-Hal: personally I have an aversion to seeing pieces of dead animals on a plate, so I don’t find hamburgers ‘nice looking’. I have no desire to eat any of that stuff anymore, no matter how hungry I may be. So I wasn’t enticed until I I saw that broccoli rabe on the grill. And those mushrooms, omg!. I’m going on a quest for nebrodini mushrooms later today.

      However, upon reflection I do see your point. People who are on the cusp of turning more WFPB can easily have their heads turned by a juicy looking hamburger (even though it’s mostly grease – yuk). And I think you’re right, sometimes people need to have the dots connected for them. Someone might say to themselves, ‘I saw scallops in that video, so they must be good for me.’

      1. WFPB Nancy:

        Yes, that’s exactly the point I was trying to make. Your quote “Someone might say to themselves, ‘I saw scallops in that video, so they must be good for me.’ ” hits the nail on the head.

        I can just envision my meat-eating son seeing those hamburgers and sausages in the video and later saying: “Well I saw those meat dishes in that video on nutritious food, so it must be good for you.”

  7. How odd, I just found this series about two weeks ago and watched them all. Glad to see you “spreading the word” on your website since “CuriosityStreams” may not be as accessible as your website. (If you have a Roku, search the available channels and you’ll find CuriosityStreams. It’s more fun to watch it on the “big screen”.) I do encourage folks to check out CuriosityStreams as it has an excellent selection of quality programming (“a rare treat these days, eh?”)

    Anyway, thanks once again Dr. Greger for sharing your knowledge and making the planet a better place for all of us. Cheers!

  8. I have been a vegan,mainly eating raw food for most of my 74 years and thrive on this way of eating. As Natural hygiene (now Health science) have pointed out for many years some people do not do well on a Vegan mostly raw diet,many theories for this; difficult to justify persisting in a dietary path that does not work for you.

  9. OMG, I watched this before lunch! I’m soooo hungry now! I have a hankering for those nebrodini mushrooms! In that lovely tomato & basil sauce….mmmm!

    The visuals in this video are beautiful and, of course, the information is of vital importance. As Stewart E. said, if enough good information like this continues to be put out there, we’ll eventually reach the tipping point. Our society will start to heal, our health care costs will go down, fewer animals will suffer. Keep up the good work, Dr. G!

  10. Wonderful collaboration! It is so great to see a continuing forward momentum in health promotion with a whole food plant based diet.

    I also loved your closing remarks about, “It does not matter what you eat on your birthday…”, because I have concluded the same thing; the more I eat this way 90 or more percent of the time, my choice to eat small amounts of fish will not kill me, it is the big picture that matters and I say to myself, “the huge majority of my diet is WFPB and it pays powerful dividends in disease prevention and vitality”. Hey, Francis Greger healed on the Pritikin Diet.

    I am an aspiring vegan.

    1. I think it is also a good thing to hear for people just considering this lifestyle because the idea of “I can never have” (some favorite whatever) turns so many people off with that all or nothing mentality many of us tend to use to justify not changing at all! I always tell people to eat something healthy to fill up on, and if you still want some of the “forbidden” food, have it! It doesn’t work for everyone, but at least they are moved to make an effort because it isn’t all or nothing. We are all so different, there is no one size fits all, but when it comes to change, most people need the least demanding route to even get started. For me it was all or nothing, but I was so sick it wasn’t really a choice, do or die…but now I love it for so many reasons!

  11. It seems like a lot of hard science videos are queued up. Time to publish a video 5 days a week instead of 3 days a week?

    1. Hi Joshua Pritikin, . . I have a question for you if you don’t mind. Out of general interest, I have gone to the Pritikin site and I see that it shows that the Pritikin diet has some meat (and I think a little dairy?) in it. I think we all know that Dr. G.’s Grandmother went to Pritikin center which allowed her to live into ripe old age. My question is: Is the diet that the Pritikin center provides now the same as it was back then? Did Grandmother Greger turn her health around consuming the same amount of meat and dairy that is in the diet served today? I have no interest in this other than just curiosity. Thank you.

      1. I don’t know for sure, but my impression is that the Pritikin center diet has change little over the years. The Pritikin family hasn’t been involved in management for more than a decade and it appears that the current management has little interest in updating their recommendations to the latest science (what you’ll learn here). To speak to your question more directly, I guess a tiny amount of meat isn’t that harmful, but there is no need to suffer any harm at all. Avoid all meat and dairy.

        1. Thanks for clarifying. I signed up for the newsletter and was really disappointed with their wishy-washy stance on the issue, just placating palates for business. Kind of a shame considering the awesome work Nathan did! Reminds me of what happened with the Weston Price Foundation in the hands of the current fabulist. There should be a law about bastardizing the work of the name you advertise.

          1. The Pritikin people recently came out in FAVOR of GMOs! They appear to have totally bought Monsanto’s hype, “research”, the whole plan. I wouldn’t go there at all, even if I could afford to. After that I cancelled my newsletter subscription.

        2. I’m responding with some trepidation to a point you make that we get the latest scientific information here. I would rephrase that to read we get scientific based information within certain boundaries, but by no means are we getting the latest, best information in re: good health and longevity.

          There are in fact numerous studies being reported out daily that show a pathway to health and longevity that point to a lengthy stay for anyone here on earth willing or (financially) able to undergo the procedures. I’m speaking of therapies from stem cell to CRSPER cas/9 to even youthful blood plasma transfusion. Of course there are the Singularities *(n)* who advocate a melding of man and machine but personally I will probably opt to just die if that is my only option to continue “living”.

          But more to the point of this forum, there is research that diabetes may not be as dangerous or harmful an affliction as is the prevailing opinion, IF one controls inflammation.

          And while I’m on a self-prescribed Ketogenic diet and have been for a few years now, I also take many natural medications (White Willow Bark Extract in place of aspirin, for instance) to help keep inflammation levels low.

          Naturally I do not rely on these remedies solely… I walk daily even after working outside most days. And while I do not religiously follow a plant-based food diet, I do try to incorporate many of the tenets held forth by Dr. Greger, such as eating beans at least 2 to 3 times a week.

          To be clear, I am not trying to put down or deride any of the advice found here… but instead to suggest we open up to additional means to an end of living healthy… to the end.

  12. HI Bobbi, thank you so much for your comment!

    I, too, noticed and loved Dr. Greger’s comment about special occasion eating. I also like how you have embraced this conclusion for yourself as well.
    At Nutrition Facts, we focus on the FACTS – not ideology – about plant based vegan eating. What is so great about this site is where the science lies, you can find your answer, and also, that as humans we are not perfect. In spite of our imperfections, we seem to make it anyway. I just love your mantra “the huge majority of my diet is WFPB and it pay powerful dividends in disease prevention and vitality.” Words to live by!

    Thank you for being part of our community!
    Lisa Schmidt
    THE Mindful Nutritionist
    Scottsdale, Arizona

  13. Shout out to VEDGE in Philly, featured in this video. Great resto, highly recommended. Also they have an excellent cookbook, filled with delish recipes. So tasty.

    1. Vedge restaurant is verrry expensive. I have the cookbook and the recipes contain roughly a half teaspoon of salt per serving. Many of the greens are blanched (which leaches many of the nutrients out) before being cooked in oil. They are not an example of healthy WFPB recipes.

    1. Wegan, I know what you mean. A few years ago I went to a friend’s birthday party. They had an ice cream cake. I should have just said no. After over a decade of not consuming any dairy at all, it made me really, really sick afterwards. I totally regretted it. Lesson learned.

    2. Wegan,

      So true! Life is all about those celebrations! If we use the 90% guideline that gives us about 37 days or 110 meals(based on 3 meals/day) to incorporate some foods we normally choose to forego. Seems doable to me!

      Thanks for your regular comments on our site!

      CoreyHam – moderator

  14. I have heard that blanching greens, for purposes of reducing oxylates, actually destroys their natural enzymes that aid in digestion. Yet making chard easier to chew would also seem to aid digestion. Can you help resolve my confusion?

    1. Hi, Rebecca Carina. Many people claim that raw fruits and vegetables have enzymes needed for digestion that are destroyed by cooking, but I have seen no scientific research to support that claim. The only research I found regarding destruction of enzymes in chard by blanching was a 1984 Spanish-language article related to processing of frozen chard, in which it was determined that blanching was necessary to prevent discoloration by thermally inactivating the enzyme polyphenoloxidase, which causes unappetizing darkening and discoloration of the chard if frozen without blanching. As I understand it, polyphenoloxidase, as the name suggests, would presumably catalyze the oxidation of polyphenols, which are beneficial phytonutrients in colorful fruits and vegetables. I don’t think we really want those to be oxidized before we eat them. Generally speaking, digestive enzymes are produced by the human body, and are not ingested in food. If you find cooked chard easier to eat than raw chard, you are likely to eat more of it. The most nutritious vegetables are the ones you eat. My two cents on the subject. Hope it helps!

  15. PS. I want to go to his restaurant right now. I can almost taste those beautiful colorful vegetables and mushrooms! and I want to learn to cook like that!

  16. Garlic and onion are important for flavor and health. I dehydrate both of them or sometimes buy the dehydrated form. People invested in dehydrating state it is a very healthy way to preserve food. Has there been unbiased research to prove that statement?

    1. I have a couple of those long mesh pkged garlic that are dehydrated because I didn’t eat them often enough. ‘-)

      I’ve since begun peeling garlic and storing it in glass jars filled with coconut oil. It keeps as a liquid right on the counter when the temp in the house is above 73 degrees (I think) and in the winter it is locked in as a solid when the temp is colder.

      Still have to crush it to get the alliicin and the separately held enzyme to create allicin but it has saved me a lot of unintended dehydrated garlic using this method. As for onion, I just cut it up, put it into a jar and freeze it.

    2. Hi, Kathy. There is a lot of research on garlic and onion. Some research suggests that fresh garlic and onion may have more health benefits than dehydrated forms. Additionally, purchased dried forms may have added sulfites or other substances to prevent caking, etc. Some foods are more nutrient-dense in dehydrated form, because they weigh a lot less without all of the water, but the nutritional value is preserved. Garlic and onion may be an exception. I hope that helps!

  17. Super video! Loved the clear and visually beautiful presentation of the benefit of plant based nutrition. I hope that many people can watch this series with open minds!

  18. Today’s video, Prescription: Nutrition, Video 1, was the most inspiring video I’ve seen. I honestly look forward to each day’s message, but the richness, color, variety, information in this video inspired me to enjoy preparing plants-based food. I’m excited to be creative with color and texture and variety. Thank you, Dr. Michael Greger, and the many, many people behind the scenes (literally behind the scenes) who make this invaluable resource possible and available. :)

  19. The chef in the video, Rich Landau, has a couple of cookbooks available. I recently purchased one of them and have made several of the recipes. It’s some of the best food I’ve ever made at home.

  20. This young vegan guy is really funny. He has hundreds of videos about health, Dr. Greger, and other nutrition gurus which are parodies, satires, but, still full of truth as he describes his journey through the world of diet, nutrition, exercise, and seeking health. In this video has talks about 2 reasons why people hate vegans. If you are a vegan you will find this hilarious:

    1. Very good! Funny.

      But as with all humor there are some serious realities discussed here. As far as feeling superior…some get a form of religion….some try to keep it on a science/fact-based level. I do think that people who try to improve their diet from the SAD level…ARE superior for even trying in a word full of bullcrap. I’ve heard a lot of excuses for not trying…basically comes down to either being stupid…or lazy…or irresponsible.

      It’s INERTIA…this is the way I was taught by parents…social group….corporate America…..EGO….I would have to admit I am wrong… EFFORT…I’d have to work to change things.

      Just like an asteroid approaching on a collision course with the earth…it would take some nukes hitting it early enough to make a difference…to change the result.

      1. Fred,

        Glad you liked his humor. Vegetable

        Police, the guy on YouTube, has some

        parodies on Dr. Greger along with all the

        other nutrition gurus. He mixes humor

        with serious thoughts about health and

        nutrition, and he also talks about his own

        personal life and the health issues he has

        gone through for many years. I subscribed

        to his YouTube channel because he just gives

        a different perspective about all of the

        contradictory theories about health such as

        vegan versus paleo or ketogenic diet. Or,

        he will contrast personalities in the nutrition

        world and give you a laugh at the same time.

  21. Dr. Greger,

    I loved it. Great video. Very well done. I want to see the other 3 videos in the series now. I guess I have to sign up for the 30 days. I’ll ask ‘SIRI’ to remind me to cancel the subscription before the 30 days are up.


  22. Hi, is it true that papaya helps HPV clear or at least helps chases of cancer being lower from it? And can you just eat dried papaya chunks for the benefits? thanks

    1. As one of the moderators for, I think you may find the following videos helpful. The first discusses the amazing lycopene antioxidant power of papayas, the second reviews HPV treatment through diet and the last suggests another food you may want to consider. As far as using chunks of dried papaya. Compared to juices or other processed forms of papaya, dried fruit is close to whole and retains the fiber, so is a good choice. I hope this helps you.

  23. Quick thought – can you make it so only nutrition staff have the N by their names on comments? It is really hard to find the comments from the staff and to know who works for the site. I think it is important that people know easily if the person answering a question is staff from nutrition or an independent person or business etc. Thanks

    1. Excellent request, Janet. It would be nice to know when a Mod is answering a question. It would be easier for them & would save time. They wouldn’t have to introduce themselves as a Mod each time they responded to someone.

  24. It was nice to see Dr Greger up there speaking about whole plant foods… always a treat. I did not see the necessity of showing meat, nor the chef’s references to olive oil or grilling foods. Many of the NF regulars eat a healthier diet than that everyday . As for signing up for anything to see more of this.. not a chance.

  25. Great video, but what I think is really needed is a set of recommendations for low income people, particularly those who live in inner cities. People can only get what’s available, at a low price, and is quick and easy to cook. Not only that, it has to be something that kids will like. Often junk food is the only choice — or almost the only choice — in poor communities. There are no outdoor farmer’s markets there. They’re lucky if there’s a full-sized market at all.

      1. I’m suggesting a video or series of videos specifically directed to low-income people, with something mentioning it in the title to make it (or them) easy to find.

        1. Hi Rick, It would be very useful, as science without action is vain The problem would be, in my opinion, that the videos are about nutrition facts, about the findings in nutrition.
          I would suggest a “How to” section on the NF site, with articles like “Your Daily Dozen on a Budget”, “WFPB fast food recipes”, WFPB for beginners …
          I’m thinking about that, maybe in a blog, some day but as a team, not alone. Maybe on NutritionFacts, why not? But I need to improve my english as it’s not my language, and since I don’t live in an english speaking country and I learn it by myself, I need some more time to express myself easily.

    1. Rick W. I agree that the recipes need to be shown that they are easy to make and affordable for those on fixed incomes and people that dislike cooking or are intimidated by cooking. Fast food and processed food are staples for a reason. Ease and convenience. It’s a tough mindset to change.


      A sort of slide show of Jeff Novick’s ‘bowls’, as I call them. Recipes are usually in photo descriptions, but sometimes in comments below that, at least once in the next photo’s description or comments. All very simple, based largely on ‘instant’ brown rice, frozen veg, canned beans and tomatoes, most ingredients available _almost_ anywhere (I’m sure there are places where this may not be true). Jeff Novick is a registered dietitian of many years, a regular with Dr. John McDougall’s programs. Lots of his talks on youtube. Also Cathy Fisher of posts the most simple and fresh and delicious-looking plates of food that show how easy it is to produce a fairly inexpensive meal (providing, of course, one can obtain fresh produce, not easy everywhere).

  26. Hello,
    I simply CANNOT thank Dr Greger enough for his work, revelations and dedication, I share something with every single one of my patients about how they can reverse their diseases and or improve their life with the information on nutrition I give them the web site, attend to their particular issue or complaint and ask them to explore, learn all they can and make the changes they are willing to try, asking them first to eliminate cheese, milk and eggs completely for 14 days, keep track of how they feel while adding at least to their diet 5-7 servings of leafy green and multicoloured F&V every day to their diet.

    I have had mixed responses with reception, but with every single person who gives it a try, they all come back to report improvements. It’s a start. Some of my diabetics have reduced significantly their A1 c and their BP.

    I wish I could have the videos playing constantly the waiting room.



  27. I’m wondering about oysters. Eating one ounce of them gives you 25.5mg (170%) zinc and 89% (5.4mcg) of B12 and both of those are hard to to get on a plant-based diet without supplementation. The cholesterol you would get is 15mg (5%) and there would be negligible saturated fat. Would eating them be worth it?

  28. Dear Dr Greger,
    You need to come to Jerusalem and go to the Shuk Machane Yehuda with me, the fruits and vegetables are amazing!
    I shop there every week and come home with the rainbow in my shopping cart.
    Thank you so much for your amazing work and this wonderful video!

  29. So interesting and motivating. Would love some of the recipies featured as I lack imagination. Sadly, can’t always find all the wonderful vegetables featured here in England.

  30. Thanks so much, Dr. Greger, for posting this video on the importance of plant-based diets. I am not quite there yet but I’ve pretty much eliminated red meat and eat fish a couple of times a week, along with plenty of vegetables. My question: Is there a cookbook that you could recommend that would have some seriously good plant-based recipes?

  31. The link in the discussion after the video took me to their website but instead of a 30 day free subscription there was only a 7 day free trial. I also could not see a place to use the NUTRITION special code to get the trial. I was down to a point of having to give my credit info and then it was a done deal. Can you help?

    1. Go ahead and click on the 7-day free trial, give your credit card info, when you reach the blank to enter the NUTRITION code, and enter it, there will be a notice that you will have an additional 30 days free trial (=37 free days). I opted for the 2.99/month level and was surprised to find such a reasonable price; that’s only $36 for a year. If there remain enough things of interest to me after the 37 days, I might be able to squeeze that amount out of my meager income (TBD).

  32. Perhaps this caught me on a bad day but the video seemed like a very slick infomercial – and I don’t trust infomercials.

    Also, the narrator sounded pretty unctuous. – and I don’t trust unctuous people.

    I seem to be in a minority of one here but this vidoe was a big turn-off for me.

    1. I agree TG, and said as much in a comment above. I was disappointed that NF would associate themselves with the oil and salt laden blanched food depicted here. And as for signing up for anything, especially a commercial enterprise (!) , well it’s just not going to happen.

    2. No, sadly you’re not alone. Hopefully this isn’t a sign of where NFO/ Dr Greger is evolving to. Hopefully the right balance is found to grow NFO to reach a wider audience and therefore have a bigger impact with its whole foods PLANT based eating AND animal welfare, while respecting its / his longstanding and loyal reader base that got them to where they are now. It would really be disappointing to see a compromise to the integrity of this site and the long hard efforts of Dr G (and his colleagues like T. Colin Campbell on the ground etc) for the sake of commercial partnerships.

  33. Hi Dr. Gregor, loved this video! Made me want to get in my kitchen and cook me up some veggies! I can’t wait to see the next video, thank you for all the wonderful work you do.

  34. For the past four years, I have been conducting a one-person effort to prevent Veterans at our small East Tennessee VAMC from progressing into renal failure and having to go on dialysis or get sa renal transplant. Diet is a crucial and fundamental component of the non-pharmacologic preventive-medicine approach to decreasing end-stage renal disease (ESRD). I have placed a videotape of one of the classes I hold for Veterans and their care-givers, spouses, or significant others to try to empower them to lower their risk-factor profiles. It is located at .
    It would be tragic if the mounting cost of ESRD (currently about $50 Billion dollars a year in the U.S. !) was to be accepted as unavoidable, and some of the resources currently devoted to dialysis and transplantation were not to be plowed back into resourcing an alternative model of care, a prospective prevention approach with a heavy emphasis on diet. As long ago as 2009, Chen et al in Taiwan, leveraging off their single-payer system of medical re-imbursement, cut the annual incidence of ESRD by 30% by employing a multi-disciplinary clinical care model heavy on prevention and dietary intervention. The current disconnect between Medicare ESRD and the commercial primary care systems has permitted ESRD costs to become an economic externality to the primary care community. There is simply no incentive for the commercial system to change so long as the costs of ESRD are borne by the Government and not by those whose under-resourcing of prevention has contributed to renal failure. (See: Chen PM et al., Multidisciplinary Care Program for Advanced Chronic Kidney Disease: Reduces Renal Replacement and Medical Costs, The American Journal of Medicine (2015) 128, 68-76 online at ).

  35. Lovely video and exciting to see the info in a miniseries fashion! But Dr. G, you recently gave a talk saying that European vegans are dying at the same rates of cancer and heart disease as everyone else, and in it you made the case that it was because they were eating too much oil and processed food. Please don’t sacrifice your message to partner other groups! The creators of this video should have found a chef who cooked oil free to talk about their food passion! When will you do another video that explains more about the omega 3 omega 6 ratios and the issues with eating processed VEGAN food and oil? We really need more details on this.

    Also I have been hearing from a lot of people online in plant based communities with health issues like low cholesterol and (*gasp*) Low protein! Could you do a video addressing these issues for some people? It seems like every person’s body is different and some have different dietary needs (although I believe there has to be a vegan answer for everyone) Do some people need to eat a lot more nuts, seeds, and full fat coconut to stay healthy while others need to lay off? Just seems like there is always so much more for us to learn. And before any moderators reply – I’m very familiar with the blogs and books of all the major plant based doctors and have seen almost all of Dr. G’s videos.

    And one more question – could you please do some videos about animal treatment and factory farming? People just don’t get it that eating fish and cottage cheese is akin to animal abuse, sexual exploitation – when you buy these products you are destroying lives and destroying the earth.

    Maya Pardo

    1. I’ve noticed the same trend with Dr G and this site. I was hoping he could find a way to expand (which allows more influence and broader reach) and not sacrifice the integrity of his messages/ values from new partnerships. Sadly this is often what happens and a necessary evil or deal with the devil.

  36. first of all that restaurant looks expensive, and he plated one (1) carrot. 1 large carrot is about 30 calories. are you going to go to a restaurant for 30 calories?

  37. Absolutely beautiful, brilliant and inspiring! I would love to see something like this geared towards teenagers. As the mother of two teens and one pre-teen, I know that the way to encourage them to eat this way is to play to aesthetics – glowing skin, less acne, shiny hair, strong body, etc. Like it or not, that’s what works. Do you know of any inspiring videos like this geared towards teens? Thanks for all that you do!!

    1. Check out Jeff Novick’s videos on Youtube. He sometimes has teens helping him and his recipes are simple, inexpensive, and don’t take all day chopping veggies, because he uses supermarket foods, including frozen veggies, canned beans, etc. He’s also very funny.

  38. Hi.
    I’d love a little guidance if possible please. I’ve been vegan for 9 months and slowly influenced the family fridge, we’re a plant based milk house and almost cheeses. Hubby is complicated. He’s agreed this week to try to drop meat to fish and chicken temporarily to see if he feels healthier. The trouble is he makes calcium oxalate kidney stones. I know we need to stick to a low calcium and oxalate diet (consultant currently pleased with his levels so I don’t want to mess that up!) I’m working on protein sources for him, abit stumped as beans etc seem to be high oxalate. Any wonderful suggestions? He does have my was veggie now vegan meals often already which are often full of legumes, now I’m concerned.

    Any advice would be great. Thank you.
    The consultant wasn’t keen on the vegan way, I’d love to prove it can work and be beneficial to preventing stones eventually.

    Thanks, Jo, UK

    1. Jo, I’m hoping your library or bookstore may have Dr Greger’s book, How Not to Die. He has a chapter on how not to die of kidney disease.

      1. Jo, I’m hoping your library or bookstore may have Dr Greger’s book, How Not to Die. He has a chapter on how not to die of kidney disease.

  39. I share this vdo with my friends telling them that even if they cannot understand the English narration, just watch and see the beauty of the variety of food.
    My aim is to get as much Thai available information around here-encouraging plant based. Thanks for the valuable information.

  40. I love how excited Dr. Greger gets when he finds that purple capsicum/pepper at the markets :-)

    Thanks for everything Dr. G and team. Life is good :-)

  41. I am trying to get a better idea of what is considered processed food in the context of the negative effects of processed food. Of course raw fruits and veggies aren’t processed. Do you consider canned tomatoes, canned chick peas and lentils, frozen fruit and veggies, and dried rice processed? Or is it just when it gets to the level of spaghetti sauce, refried beans in a can, frozen canned juices, and Uncle Bens Microwave Rice that it is considered processed in this context?

  42. Dear Kevin, You had asked about what is considered a processed food. It’s a bit of a spectrum, going, as you mentioned from foods that are totally non-processed such as raw fruits and vegetables to totally processed foods like Spam. Rather than splitting hairs on exactly what can be considered “processed” it is more useful to simply consider the food in question, considering if there are additives such as salt and transfats, as two particualrly harmful ones and also to consider what nutrients might be missing due to processing (such as bran and the germ found in whole grain versus white flour). Many foods must be “processed” (cooked) for your body to access the nutrients. The examples you gave, canned tomatoes, chick peas and lentils, frozen fruits and veggies and dried rice technically are “processed” in that they have been heated but if no other ingredients are added they are so minimally changed from eating raw that you can consider them whole foods and enjoy without any qualms. Once salt, sugar or other less nutritious items are added, they become more processed, but again much less than sauces or baked goods. Look at the labels carefully and that will help you determine how processed the food is. YOu may find this video helpful if you haven’t already seen it: Hope that helps.

  43. Neurotoxin called thallium in kale? I just received a forwarded email from claiming Dr Ernie Hubbard in California had numerous patients with fatigue, digestive problems, brain fog, and nausea and even one with hair falling out. The claim was that thick leaf vegetables like kale can absorb too much of a heavy metal toxin called thallium out of the ground. Thallium was a rat poison and was used by Sadam Hussein to assassinate his political enemies they claim! Once the patients stopped eating kale the symptoms went away. Conclusion was to eat a kale salad every once in a while, but be careful to not overload on it.

    Is this fake news or something we do need to be concerned with?


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