Quotes from Michael Greger

Even though our eating habits are now killing more Americans than our smoking habits,32 I often hear the refrain in public health circles that we have to work with, rather than against, these companies, because unlike with tobacco, we don't have to smoke, but we do have to eat.33 Well, yes, we need to breathe—but we don't need to breathe smoke. And yes, we need to eat, but we don't need to eat junk.

When it comes to the next pandemic, the question is never if, but when—and how bad?

The study found that 90 percent of the subjects inexplicably ramped up their exercise when they were unwittingly eating the low-saturated-fat diet, increasing their activity levels 12–15 percent on average. The researchers concluded that a high intake of saturated fat "might dampen motivation for physical activity.

you hate to cook and just want the cheapest, easiest way to make healthy meals, I highly recommend dietitian Jeff Novick's Fast Food DVD series. Using common staples like canned beans, frozen vegetables, quick-cook whole grains, and spice mixes, Jeff shows you how you can feed your family healthfully in no time for about four dollars a day per person. The DVDs also include grocery store walk-

Every year, Americans lose more than five million years of life from cancers that may have been prevented.1 Only a small percentage of all human cancers are attributable to purely genetic factors. The rest involve external factors, particularly our diet.2

The largest studies in the United States394 and around the world395 found that having a normal body mass index, a BMI of 20–25, is associated with the longest life span.

In general, the dividing line between health-promoting and disease-promoting foods may be less plant- versus animal-sourced foods and more whole plant foods versus most everything else.

The executive editor of Poultry magazine put the trade-off this way in an editorial: "The prospect of a virulent flu to which we have absolutely no resistance is frightening. However, to me, the threat is much greater to the poultry industry. I'm not as worried about the U.S. human population dying from bird flu as I am that there will be no chicken to eat."3580

Sleep during the night and be active during the day Sleep enough (seven to eight hours a night) Early to bed, early to rise Avoid bright light exposure at night Sleep in total darkness when possible Eat dinner at least two and a half hours before going to bed Avoid eating at night I

demonstrated that regardless of how we boost the amount of time food is in our mouths, it can result in lower caloric intake.

Putting together all the best available studies with the longest follow-up, that can be narrowed down even further to a BMI of 20–22.

Obesity may simply be a normal response to an abnormal environment.

Where does TMAO come from? Just as short-chain fatty acids are produced by good bacteria in our gut when we eat fiber, TMAO originates from bad bacteria in our gut when we eat lots of choline (concentrated in eggs, but also lecithin supplements) or carnitine (concentrated in meat, but also some energy drinks).

NutritionFacts.org

When people were put on a diet packed with fruits, vegetables, whole grains, and beans and allowed to eat all they wanted, they ended up eating 48 percent fewer calories than they might have otherwise.

Part of that was due to the lower calorie density of the plant-heavy diet, but people also spent about 40 percent more time chewing, for seventeen minutes per meal compared to twelve minutes.

Goji berries, also known as wolfberries, have at least four times the antioxidant activity compared to other dried fruits like raisins or dried cranberries that you might sprinkle on your oatmeal or add to your trail mix.

Foods are not so much good or bad as they are better or worse. All I'm saying is that unprocessed foods tend to be healthier than processed ones. Think of it this way: Eating almonds is healthier than drinking almond milk.

We cannot let the perfect be the enemy of the good.

At rest, we burn about one calorie a minute, which is comparable to the heat produced by a seventy-five-watt light bulb.

exact opposite. Run by the same group of researchers, the DART-2 trial was an even bigger study—three thousand men—but this time, participants advised to eat oily fish and particularly those who were supplied with fish oil capsules had a higher risk of cardiac death.16,17 After putting all the studies together, researchers concluded that there was no longer justification for the use of omega-3s in everyday clinical practice.18 What

The two most prominent dietary risks for death and disability in the world may be not eating enough fruit and eating too much salt.

most infections happened at the market, perhaps due to a combination of crowded interspecies mixing and the immunosuppressive effect of stress.39

To drastically reduce LDL cholesterol levels, you need to drastically reduce your intake of three things: trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and to a lesser extent dietary cholesterol, found exclusively in animal-derived foods, especially eggs.26 Notice