Transcription
Anti-aging in the kitchen. What to eat to stay young. We are going to learn how not to age with Dr. Michael Greger. Today on the exam room live.
[Music]
Welcome to the exam room live, a special edition brought to you by the physicians committee. Hi, I'm the weight loss champion Chuck Carroll. Thank you so very much for watching and downloading in more than 150 countries around the world and making the exam room one of the most consumed nutrition podcasts anywhere on the planet today. And on this day, we are talking about potentially the most well-researched cookbook of all time. We're talking about 300 plus references tucked into the back of this beautiful blend of deliciousness and knowledge. It is the companion to the bestselling book How Not to Age, the How Not to Age cookbook, and it's now available. You can get yours by clicking that link down below in the show description and in the episode notes. We're talking about recipes and age-defying science and we're biting down on both today with Dr. Michael Greger. So, if there's a question that you have for Dr. G, go ahead, throw it in the comments or in the chat. We're going to get to as many as we can with the time we have on this live broadcast. And if you are ready right now to slow down the aging process and eat something delicious, give this video a nice old thumbs up and subscribe to us here on YouTube as well.
And with that, we welcome Dr. Michael Greger back to the exam room live. Thanks for being here, my friend.
I'm excited to be here. Let's do this.
I'm Man, I always get giddy, you know, uh, when you get here, and I appreciate you busting out the fancy colorful tie today. That did not go unnoticed.
Just for you, man. My man.
Mont Frer. Uh, How Not to Age the cookbook. Uh, available now, as I said, in the episode notes. Let's talk about the first line on the first page in the introduction. Uh, really stood out to me. You said, quote, "There may be no such thing as dying of old age." Elaborate on that, my friend.
Yes. Isn't that interesting? Yes. Based on a series, based on an autopsy series, um, that looked at, let me see if I can, uh, how, uh, yeah, 42,000 consecutive autopsies. Um, those who lived to be 100, the centenarians, were found to have succumbed to disease in 100% of cases, though most were considered even by their physicians to have been healthy just prior to death. Not a single one died of old age. They died from disease, most commonly heart disease, the number one killer of men and women in general. And as we know, there's only one diet that's ever been shown to help reverse our leading cause of death in the majority of patients. That is a plant-based diet. If that is all a plant-based diet could do, reverse the number one killer of men and women, shouldn't that kind of be the default diet until proven otherwise? And the fact that it also be so effective in preventing, arresting, reversing other leading killers like high blood pressure and type two diabetes would seem to make the case for plant-based eating simply overwhelming at this point.
And when it comes to plant-based eating, you have identified your anti-aging eight. Uh, let's review what those are and how they got featured into all of the recipes that are in your book.
Yeah. So, the anti-aging eight is meant to highlight specific foods and actions that have a potential to offer the best opportunity to slow aging and improve longevity as a complement to my daily dozen checklist of all the healthiest of healthy foods and habits. I encourage people to fit into their daily routine, available as a free app, uh, Dr. Greger's Daily Dozen. This is something that, uh, um, featured in my book, How Not to Die. Um, and in terms of anti-aging foods, according to the data from the Global Burden of Disease study, the largest systematic analysis of risk factors in human history, the largest life expectancy gains would be expected from eating more legumes, which are beans, split peas, chickpeas, and lentils, right? Um, so if there's only one thing we could do, legumes for longevity is for health, whether it's beans or lentil soup or bean dip or whatever. Um, and this is presumed to be because it's they're the most concentrated source of prebiotics like fiber, resistant starch, which can feed the probiotic good bacteria in our gut like lactobacillus and bifidobacteria to make beneficial postbiotics like butyrate and acetate, which can reduce inflammation, boost immunity, and improve muscle strength in frail individuals. Now, legumes rule the roost on a per serving basis, but in an ounce per ounce basis, nuts are actually associated with the lowest risk of premature death compared to any other food group. So, I recommend a palmful of walnuts every day.
What is it that makes the walnut special? What what makes that, uh, more beneficial than the pecan or any other kind of nut out there, my friend?
So, it's the only nut that has been found to acutely improve artery function using something called flow-mediated dilation. So, there's certain foods you can eat. The original foods were done with, uh, uh, with, uh, sausage and egg McMuffin, showing that within hours of eating, uh, uh, highly saturated fat, uh, meal, there is a crippling of artery function, dropping artery function in half, the ability for our arteries to relax normally, um, in half within just hours of it going into our mouth. So, we're talking negative consequences not just kind of years or decades down the road to eating unhealthy, but literally within hours of consumption. Whereas there are there are some foods that actually improve artery function acutely, again, within hours, that very day, um, within, um, after, um, eating foods, and, um, a number of foods you can do it. Berries, for example, can do it. They're also featured, um, in my Daily Dozen. Dark green leafy vegetables can do it. And not nuts in general, but walnuts can do it. They're also the highest, um, uh, most concentrated source of, uh, the short-chain omega-3, omega-3 fatty acid alpha-linolenic acid, um, compared to other nuts. Um, and I think it's the has the highest antioxidant count, um, compared to other nuts. So, there's a couple things, um, that like on paper, it seems to beat out other nuts on, but then when actually put to the test, um, in these randomized control trials, you do see actually an improvement, um, that you just don't see with peanuts or some of these other nuts. And so, look, um, I'm all for dietary diversity, especially to feed our gut microbiome. We see lots of different, um, types of foods. Um, but if you could just only choose one and you like them all equally, well, might as well go for the walnuts.
All right, but let me ask you this, cuz I think the the way that a lot of minds might work is that, well, Dr. Greger said if I eat walnuts, that's going to really help me out here, but I can still eat that. What did you say? Like sausage, egg, McMuffin, eat the walnuts, and that'll cancel each other out. Is that actually the case?
Okay. So, that that's not completely false, actually. Okay. So, there are studies where you take someone, you have somebody eat a burger, right? After, I think it was a beef and pork burger, have someone eat a meat burger with or without avocado, right? Um, and, uh, I, this is, they were measuring, I believe, IL-6, which is kind of the chief, um, marker of inflammaging, the inflammation that goes along with old age. Um, and you eat a burger, within literally hours after consumption, you get a spike of this pro-inflammatory mediator in your bloodstream. That's a bad thing. Now, if you eat that exact same burger, but put some avocado on top, actually get some phytonutrients with your burger, then you still get a spike of inflammation, but it's a significantly smaller spike of inflammation. Um, so, does it cancel it? No. But it can indeed mediate, um, it. Um, a similar study was done comparing, um, kind of, uh, wild game with, um, regular kind of supermarket store-bought meat. There's a study done in Australia. So, they weren't doing venison, they were doing kangaroo meat. Um, but they compared eating kangaroo meat to eating just supermarket beef and found a significantly less inflammation caused by the kangaroo meat, uh, presumably since it's so lean, um, compared to the supermarket meat. Now, so, look, okay, step in the right direction, better, right? But wouldn't we rather eat foods that actually have an anti-inflammatory effect? Not just less pro-inflammatory, but actually either neutral or beneficial effect. Um, so eating something like a white potato, neutral effect. Now, that, hey, better than pro-inflammatory, but, um, eating like a purple, uh, potato, um, uh, actually gives you an anti-inflammatory effect. Um, or, you know, you know, uh, lots of nice whole healthy foods like greens and berries and and, uh, um, and avocados alone without the meat. So, uh, yes, it does actually matter what you eat a lot. So, if you're going to eat something that isn't healthy, um, there is actually a benefit, um, to, uh, you know, adding some, you know, healthy food. So, if you're going to eat a Twinkie, um, you know, eating a Twinkie with your kale salad is better than eating a Twinkie alone. Um, but my concern with all that, um, is, uh, is this kind of licensing effect. And so, you know, there are these studies showing that smokers who eat broccoli have significantly less, um, carcinogens flowing throughout their body because of broccoli, these this compound called sulforaphane within cruciferous family vegetables like cabbage family vegetables, broccoli, kale, collards, etc. So, boosts your liver detox enzymes that you have. You measure the amount of carcinogens smokers are peeing out in their urine, significantly less if they've just had some broccoli beforehand. Now, now you want, now, and it, and it's a really significant effect, like cutting the amount of carcinogens in half. Of course, how, how about cutting them even more? Not smoking, obviously, is better. But if you are going to smoke, um, then eating broccoli, um, definitely cuts down a carcinogen exposure. But, you know, I talk about in videos when I talk about this, I'm, I'm always concerned that I'm gonna kind of give people an excuse to continue to smoke. Oh yeah, smoking is not good for me, but maybe if I smoke and eat lots of broccoli, then, um, you know, then it's not as bad, which technically is true, but since it's so much better to stop smoking altogether, I'm almost hesitant to do to talk about this in my books, talk about this in my videos, um, because I'm afraid people will just be like, "Oh, well, I was going to quit, but now that I know the broccoli trick, um, so that's why I always emphasize in these videos, um, that it, it's always would be better not to have that burger period, not to have, um, not to smoke, period. But it's true. If you are going to do it, there are ways to mediate the impact.
Well, cheers to your honesty, my friend. I will, I will, uh, toast a cup of coffee to that. I, I like that. I like the fact that you're just laying out the facts. And that's fascinating that broccoli has that effect among smokers. Obviously, as you said, way better, infinitely better not to smoke at all, but the broccoli has a way of kind of filtering out the system a little bit. In fact, what, what blew my mind was that the effect lasts an entire week. So, what they did is had people, um, uh, eat barbecued meat, which has these polycyclic aromatic hydrocarbons, which is bad, bad stuff on cigarette smoke and auto exhaust, etc. One of the reasons why meat is carcinogenic, cancer-causing. Um, and they had people randomized people to, you know, eat the meat with or without broccoli. And same thing with the smoking, those with broccoli significantly less. Again, measured carcinogens in their urine, significantly less. Now, of course, the, those who were eating vegetarian didn't have any of these carcinogens, so that would be better. But what blew my mind is that literally a, a week later, they had the groups eat meat again. And even the group that had eaten the broccoli a week before, now, if I remember, it was a lot of broccoli, like more broccoli than people would normally eat, like three cups of broccoli. Um, but the fact that a week later, your liver was still so revved up that it decreased, um, exposure to these carcinogens and meat, you know, suggests that, you know, if you're, you know, if you got, you know, some July 4th barbecue coming up and you know you're, you know, you're going to slip off the wagon and not eat the healthiest food, you know, you can, you can prep for that. You can get your liver ready to go, um, even, uh, even, uh, the weekend before.
Interesting. I think that maybe we should give that, uh, that tip, uh, to college kids, cuz I'm sure that they put their liver through quite a bit over those four years. Poor livers. The poor.
Uh, let's shift gears and talk about protein. Um, typical calculation for the question, how much protein does a person need is 0.8 grams per kilogram of body weight. But your book, the How Not to Age cookbook, actually talks about protein restriction. So, are you of the assessment that by and large we're just getting way too much and maybe that's even detrimental for our health when it comes to protein and aging less, maybe more?
Reducing protein intake, meaning restricting protein intake down to recommended levels, is the only thing that I could find that could help block all 11 of the aging pathways, which I go through in the book. It boosts NAD, improves immunity, decreasing oxidative stress, inflammation, insulin resistance, as well as cancer-promoting, uh, growth hormone, IGF-1. Surprisingly, there is no benefit to adding extra protein to the diets of older men and women in terms of muscle mass, muscle strength, or physical performance. Instead, with the excess protein that most Americans get, what it does, it causes a, a drop in the pro-longevity hormone called FGF 21, a drop in testosterone, a worsening of the age-accelerating hormone mTOR. So, we should really stick to that recommended 0.8 grams per healthy kilogram of body weight. Um, which comes out to be about, you know, 45 grams a day for the average height woman, 55 a day for the average height man. Most people are getting too much.
So how then, if it's not an abundance of protein, does one go about maintaining or building muscle mass as they age themselves?
So, I have a, a whole chapter on preserving your muscles. The most important thing is use it or lose it. Regular resistance exercise is considered the most effective strategy to prevent age-related muscle weakness, treat muscle loss, and improve physical function. Um, even a temporary drop in physical activity levels, like you're laid up after a surgery or something, can rapidly worsen matters, particularly, um, among, um, those, um, who are older. Taking extra protein, little or no effect on muscle mass, strength, and performance. Um, plant-based sources of protein, to when you're getting your recommended, um, source, are preferable due to the baggage that accompanies protein from animal sources, as well as the prebiotic, anti-inflammatory, antioxidant, and alkaline-forming aspects of plant-based nutrition. Um, other things that can improve, um, uh, musculature in the elderly: two cups a day of blueberries, um, was found to improve functional mobility. A daily half teaspoon of garlic powder a day may improve muscle mass. And a tablespoon a day of natural cocoa powder has been shown to improve muscle strength and function. Um, and, uh, in terms of supplements, um, they've, uh, almost universally failed. So, HMBB, magnesium, omega-3s, vitamin D, they join protein and amino acid supplements in failing to provide good evidence of efficacy. But a teaspoon a day of creatine, so three grams a day, may improve muscle function in older adults when combined with strength training. Doesn't work on your own on its own, but when combined with strength training can actually boost muscle mass in the elderly.
All right, speaking of muscle function, wink wink, let's talk about sexual health. How about that? Uh, what is the connection between blood flow and the diet and the performance in the bedroom with those fun types of exercises? And to take it a step further, are there recipes in your cookbook that can help us all out in that area as well?
Yes, indeed. And, you know, when I was go, you know, uh, ready to to take on the preserving your sex life chapter, now, I thought it would be all just blood flow, but it turns out there's all sorts of other interesting facets. So, there's actually a distinctive body odor of the elderly. What? Due to a chemical that we start producing as early as age 40 called 2-nonenal, that has this unpleasant kind of grassy, greasy odor, which is caused by the oxidation of omega-7 fats that we are increasingly exuded from our skin as we age. So, there's like a reason that grandma and grandpa smell the way they do. But there's something we can do about it. We can cut that odor by eating two things: a plain white button mushroom and chlorophyll-rich, um, dark green leafy vegetables. And we actually have randomized control trials which actually go and they had people sniff people's armpits, people's breath, people's toilets after use, I mean, all, and confined those two things can significantly improve. So, you can imagine how that might, uh, improve intimacy a little bit. But in terms of function, yes, sexual responses in both men and women are related to blood circulation. So, dietary and lifestyle habits that are good for the heart are also good for the genitals. And indeed, men and women randomized to healthier diets can experience a significant improvement in sexual function and, uh, perhaps due to the anti-inflammatory effects, the blood pressure dilating compounds in certain fruits and vegetables like watermelon and beets, um, and also lower phthalate and BPA exposure from fewer processed foods. So, it's not just, um, eating more plants, but fewer processed foods where some of the plastics and packaging material, um, chemicals can actually migrate into the food and, and have these hormone-disrupting effects. In terms of sexual desire, um, there's a dangerous and ineffective drug prescribed for women called, uh, uh, flibanserin, um, that should be avoided. Similarly, there's not enough safety data on prescribing testosterone for women, um, to warrant FDA approval. However, lavender and bitter orange aromatherapy may help. Now, it's difficult to do placebo-controlled trials because, you know, you smell it or you don't smell it, but, um, lavender and bitter orange aromatherapy seem to help. Um, supplemental testosterone can help low libido in men, um, though the risks likely outweigh any benefit. Thankfully, there are safe natural ways to boost testosterone with diet and lifestyle changes, such as eating less than a teaspoon a day of fenugreek seeds and avoiding obesity, sleep deprivation, and beer. Um, the spice saffron can improve the sexual impairment caused by Prozac-like antidepressant drugs. Maca root can help increase sexual desire in men and sexual function in women. And ashwagandha, another root, can improve some aspects of female sexual function, but at the risk of liver toxicity, so I would not recommend it. Um, and, um, uh, I could go on.
I mean, honestly, I'm hearing about half of what it is you're saying. Not because your connection is poor. Yeah. I, I'm literally thinking back to that study you were talking about where people volunteered to smell armpits and toilets and, and we all can agree that science is cool, science is rad. There's a lot of things that we would do for the name of science, but for the love of Pearl, man, would you volunteer to do that study?
Well, how much are you paying me?
All right. A, how much are you paying me? And B, how do I get enrolled in the watermelon study? Like, that's the, you know, that's what I'm talking about. Thank you. Thank you, man.
Alive. Holy t the season. Look, we're live now. Right now, you can go to the grocery store and get wonderful seeded watermelon. They just came on the market about a week ago and I'm already eating too much. I'm stuffing myself. But it's, it's, it's a be. Now, they're not perfectly ripe yet, but I tell you, any watermelon is better than no watermelon.
Amen to that, my friend. I'm a big fan of watermelon. Funny thing is, like when I was overweight, I couldn't stand watermelon. Interesting. But now I've lost weight, my taste buds changed. I can't get enough of that. Have you done any research on that? Do you do the seeds or you do not do the seeds?
Absolutely do the seeds. Spit them. Thank you. Do the seeds. The seeds are actually healthy for you. You can actually eat them, chew them up. Um, they're beneficial and they're tasty. I, I don't know. I, I don't know where this seedless thing happened, but, uh, yeah, I think a watermelon without seeds is just kind of weird to me. Like, I enjoy the seed. Like, you know, you grow, it's, it's part of the experience. Yeah, I know. So, anyway, look, if you don't like seeds, don't eat seeds. But if you have not tried seeded watermelon, um, give it a try. I think you'll be pleasantly surprised.
All right, guys. Uh, as a reminder, uh, go ahead and drop your questions in the comment or in the chat. We're going to open up the doctor's mailbag in just a little bit. Uh, I want to flash forward and talk about something specific for women. Uh, calcium and iron. Those are two big concerns for women, uh, as they age. Uh, a lot of women are still kind of hung up. We see this all the time in the comments that we have coming in, confused as how to get this without eating meat, without having dairy in their diet. Your cookbook addresses that. What are some simple ways that women might want to incorporate foods that are plant-based, make sure that they're still getting a decent amount that they need?
Now, as women age, they actually may worry less about iron because they may stop losing iron every month. Um, but, uh, regardless, you know, everybody needs to ensure they get enough. Um, and it's a matter of eating healthy sources. Yes, there's lots of, you know, iron and beef. There's also lots of saturated fat and hormones and other things that we don't want. So, how do we get, again, it's like a package deal. It's like, how are you going to get protein? You got to get it with the fiber and the folate and the, um, phytonutrients, or you going to get it with the saturated fat, cholesterol, etc., etc. Um, and so we can get, um, iron-rich sources and combine it with vitamin C-rich foods. What are we talking about? We're talking about citrus, tropical fruits, broccoli, bell peppers. Eating foods at the same meal, having it in our stomach with iron-rich sources such as, uh, legumes, um, seeds, dark green leafy vegetables, having iron-rich foods and having, uh, vitamin C-rich foods in our stomach at the same time can improve the absorption of iron. You don't want to go out of your way to improve iron absorption unless you know you actually need it. Um, there's a, I have some really interesting videos about the sweet spot in terms of ferritin, about your storage iron. Now, you need enough iron. Iron is a double-edged sword. You need to have enough iron to make blood cells, um, red blood cells, and we make some ungodly number of red blood cells every second. It's maybe it's like a million a second, something like that. That's not too far off. Um, I mean, it's just unbelievable. And we need iron to do that. Um, if you don't, you can actually get anemic. You have a low red blood cell count. Okay, we don't want that. But having too much iron, um, iron acts as a proxy. You can cause the formation of free radicals. Now, we, um, evolved to, and so ferritin is a measure of how much iron you have stored up. Um, and, uh, there's, uh, and and higher, um, ferritin levels are associated with higher risk of cancer, higher risk of diabetes, higher risk of all sorts of bad things. You say, "Wait a second. Why would we evolve to have these unhealthy levels of stored iron?" And the reason is when we were evolving, what were we at risk of? We are at risk of blood loss. Sudden acute blood loss all the time, and it takes, and so literally you can lose iron like that if you get cut by some saber-tooth tiger, but it would take a long time for your to to build back up. So having those extra iron stores allows you to survive rapid blood loss. Okay. Now, fast forward to the present day where we have blood transfusion, right? I, if we really lose too much blood, there's another, another way we can, we can get you blood, um, other than having those background stores. And so, um, there's a sweet spot, um, of ferritin. We want to have basically, um, uh, as low as possible storage, uh, levels without obviously getting too low and becoming anemic. Um, and there's actually this amazing study I did a video about where they took people, um, and they randomized them to donate blood or not, right? Um, and so basically, it's like a bloodletting study, but, you know, they did blood donation and found a rapid significant decrease in cancer rates in those who are donating blood. So, donating blood is not just a mitzvah. Donating blood is not just a good thing to do, but it's actually good for yourself. Decreases cancer rates. We think it's because they were decreasing the excess iron that the typical person has. But, um, typical plant-based person, vegetarians and vegans have the on average the perfect ferritin level, that low safe ferritin level that doesn't, um, give them that increase in, uh, diabetes, uh, doesn't give them that increase in cancer risk. Um, and, uh, so that's great. Now, of course, if you do become anemic, do need more. The, the primary cause is menorrhagia, excess menstrual blood loss. In that case, almost sometimes no matter what you eat, you mo, you won't be able to stay on top of it. In which case, there's IV iron and there's all sorts of interesting supplemental, um, iron, uh, sources. I have some videos coming up talking about what may be the best type and the best dosing. It's like an every other day dosing with a specific dose of a specific type of iron, which is, uh, in terms of best for decreasing toxicity to your gastrointestinal tract because again, causes those free radicals. So, it's very difficult for people to stick with them, but again, food is always the best way to go. In terms of calcium, we don't want to be taking calcium supplements. That unnatural spike in calcium in your blood causes a hypercoagulable state, meaning it increases the clottability of your blood, such that it increases, which is why we think it increases the risk of cardiovascular disease. Those who take calcium supplements, at a higher risk of, uh, dying from cardiovascular disease. That's why we don't want to take, um, calcium supplements because we get this unnatural spike in calcium in our blood. And so, okay, if we want to get just little bits throughout the day to get at least 600 milligrams a day, we need to be eating calcium-rich foods. Where are we going to get them from? We want low oxalate, dark green leafy vegetables, the way to go, which is all greens except for spinach, beet greens, and Swiss chard, which are super healthy foods, but they're just stingy with their calcium. They don't like giving it up. Um, but all the other greens, that's really the healthiest source of, uh, of getting enough calcium. But, um, you know, no matter how, how much calcium, how bioavailable the calcium is in those dark green leafy vegetables, your bioavailability drops to zero if you let them rot in your fridge. Instead, you should buy the cookbook. Or even better, go to your local public library, borrow the cookbook, make some recipes to make that make greens taste delicious, so you have the best of both worlds.
There you go. And by the way, again, there is a link to pick up your copy of the How Not to Age cookbook right now in the episode notes. Let's go ahead and open up the doctor's mailbag. Speaking of recipes in there, Gothic Gourd at 123, is there a go-to recipe in the new book that would be good for when I'm running short on time? We're looking for easy, quick, and nutritious. What say you?
Yeah, so I have a, I have a real range of options. Um, and so it's really kind of for all, in terms of both, um, time and, uh, and kind of level of expertise. Some real basic quick recipes and some more like involved, oh, it's holiday time, I want to make something special kind of recipes. Um, but, uh, in general, um, so, uh, breakfast options, there's a lot of savory things like breakfast burritos, egg-free frittatas. Sweet options like a big carrot cake oatmeal or a milk brunch cake with strawberries that's a little more involved. For lunch, there's lots of soup, salad, sandwich type options, oyster mushroom cheddar, Thai purple cabbage salad, cheese-free quesadillas, lots of creamy pasta recipes. Snack options like our show stuffed mushrooms, very international jumboas, Indonesian satay, risotto, shepherd's pie, lots of, um, desserts. A lot of the desserts are berry-based. So, we're talking a lot of crumbles and tarts. And not only is every recipe healthy, but every, including all the desserts, but every single ingredient of every single recipe is healthy. So, how do you make something sweet without sugar or salty without salt? Those are some of the challenges we face. Really proud on how it all came about.
Oh, yeah. You want to talk about, you know, one of the great recipes in the book. You mentioned burritos. The breakfast burrito that's in there, the chickpea or chickpea and tempeh breakfast burrito. Oh my goodness gracious. That is that is in the breakfast section right up front. And all I can say right now is you're welcome. And thank you, Dr. G, for putting it in there. I mean, holy smokes, man. Have you had, I mean, clearly you've had that one. That's a game.
They're delicious. No, no, really. And we had, we had all our volunteers, um, not all our volunteers. We had volunteers go through every single recipe and make them and rate them and tweak them. And so they've all been tested and nutrition facts volunteer approved.
Yeah, absolutely. As well. Unfortunately, I have got to run for my next interview. I'm so sorry.
Go. It's all good. Uh, thank you, Dr. G, for your time, my friend. Again, pick up a copy of, uh, the book down below. Thank you, Dr. Greger. Congrats on the release, my friend. I encourage everyone to go to ICNM. I will be at the PCRM, uh, conference coming up in August of this year. Hope to see you there.
All right, my friend. We will let you run. And ICNM, the International Conference on Nutrition and Medicine, coming up August 14th through the 16th in beautiful Washington D.C. You can get your tickets right now at pcrm.org/icnm. org/icn. Yeah, there's a link to that right now in the episode notes as well. I want to say thank you one more time to Dr. Greger for being here, raising our health IQs deliciously today. The How Not to Age cookbook can be yours right now. So, pick up your copy. Also want to say thank you to the crew behind the scenes for making the magic happen. Thank you, guys. And to all you exam roomies, thanks for hanging out and raising your health IQ with us today as well. And on behalf of everybody here at the Physicians Committee, I am the weight loss champion, Chuck Carroll. We will talk to you again very soon. But until then, keep it plant-based.