Life at Its Best.

I thought I would start off by
showing you a slide of the

university where I work.

This is University of
the Western Cape, this is

the student hall and that's
the square that the students

affectionately call Red Square
for some reason or other.

And that's where we did quite
a fair amount of our research on health.

Now here's an interesting statistic.

When you compare the UK with Japan,
you will see that in

the '60s Japan didn't know colorectal
cancer as we know it in the West,

and as time progressed,
so colorectal cancer increased in Japan.

Now this is amongst men where as in
the '60s, colorectal cancer was quite

prevalent in Western society.

Now in the '60s they would teach
that the Japanese must be genetically

different to everyone else
and that's why they didn't get

these diseases as readily.

But as we went into the mid '80s,
the Japanese had caught up.

So obviously the genes changed within
those few years, right?

Or maybe something else changed.

When we look at the women,
it's the same sort of

scenario, also a catching up.

The women lagging a little bit behind
the men; the men seemed to change more

rapidly than the women
but it's the same basic trend.

So what we have is a change in disease
occurrence within a nation in

a period stretching over just 15 years.

Now what has changed?

Obviously it's not only genes that
run in a family but diets

run in a family as well.

Now what had happened is
that Japanese society was adopting

western lifestyles, imported mainly
from the United States of America,

like many things, and
so they brought the

same sort of diseases.

If we look at the 10 leading
affiliations that caused death in

the United States, in 1995,
the number one killer was heart

and blood vascular diseases,
the second one was cancer

and then came chronic lung diseases,
accidents, pneumonia, diabetes,

HIV, suicide, liver sclerosis,
kidney failure, and all

the other possibilities in between from
infectious diseases to you name it.

But the two top killers obviously were
heart and blood vessel diseases.

And if you look at the causes,
of what caused them, then it

gets even more interesting.

So, almost a million people died in
that one year from heart

and vascular diseases and over half
a million on cancer and then there was

a reduction as we go down the list.

So AIDS not very prevalent,
those two were the top diseases.

And looking at the reasons,
so the underlying factors,

poor diet and inadequate exercise is
the number one cause of

those diseases in the world.

Tobacco was the number two cause,
alcohol the number three

and then come the infectious diseases,
and these infectious diseases are

largely transmitted by
what we eat as well.

So the first four causes
have to do with lifestyle.

That's quite incredible.

Then come toxic agents,
firearms, sexual behavior,

motor vehicles and illicit drugs.

So obviously, if we could change our
lifestyles, that would make

a very, very big difference.

Obviously, from what we saw,
seven factors to longevity,

no smoking must be quite
high up on the list.

Number two, we need enough rest.

Sleep seven to eight hours-few
people actually do that,

and eat breakfast regularly.

We will be talking about
that some more as we go along what

the benefits are of eating breakfast.

People in a busy lifestyle tend
to skip breakfast because

they haven't got time.

They are rushed in the mornings
and they make lunch and

dinner their main meals.

No eating between meals-that
is a very important criteria.

If you don't eat between meals,
you don't have to start

the process all over again,
leads to much fermentation.

We will deal with that
issue as we go along.

Maintaining a proper
weight is important.

Exercising regularly,
and moderate or preferably no

alcohol-those would be
the factors that science has lifted up

as the main ones leading to longevity.

Here's an interesting statistic.

How many patients are
killed by their cures?

This is a study that's being
done all over the world.

This particular article comes from
a scientific magazine

and it deals with the United Kingdom.

If you are going to see over here,
70,000 deaths and cases of serious

disability in England each year,
from what, prescribed medication.

That makes prescribed medication
the number three killer in

the industrialized world.

So number one killer is heart/vascular
disease, number two killer is cancer

and the number three killer in
the world, in industrialized

countries-prescribed medication.

That's not drug use,-prescribed-what
the doctors prescribe.

So, incompatibility and
medication can lead to death.

So it would be a wise idea
if one lived healthily

and didn't have to
consume all this stuff.

Sometimes medication is absolutely
essential in order to survive.

Like an antibiotic, when you are
seriously ill, can save your life.

A wrong one can kill you.

So, sometimes one doesn't
have much choice.

But if you were healthy
and you could avoid many of these

things, that would be the best of all.

A very important factor in modern
research is free radical research.

Free radicals are charged particles
or charged chemicals which

create oxidative damage.

And we can mop them up by having
the right components in our diets.

Vitamin pill fails to fend off cancer.

This was an article in
New Scientist Magazine.

Taking a supplement of beta-carotene
for example, is not equivalent to

eating a diet that is rich
in fruit and vegetables.

Now what does this actually mean?

You see, people today live fast
lifestyles and they know

that their vegetables are good for them.

We always tell the kids now eat your
broccoli and the kids says ugh,

I don't want to eat my broccoli;
eat your carrots, and the kids says,

ugh, I don't want to eat my carrots,
and so we have this problem.

And in a fast food lifestyle,
where you don't have the healthy foods,

the obvious thing is to say,
give me a supplement,

just give me a tablet,
and then I can eat whatever junk I like

and I will take it as a supplement.

And so the cancer societies of
the world realized that what was

preventing disease let's say in
a healthy society was their regular

intake of foods, particularly yellow
foods that are rich in beta-carotene.

And so they thought, well obviously
beta-carotene is the agent

that prevents cancer,
and so they made a tablet with

beta-carotene and decided to sell it to
people as a preventative for cancer.

Now the first test they did was to give
it to people that smoke.

Then they sold these things
as anticancer foods.

Fortunately, you still have some laws
in this country and other countries,

where they say, you cannot make
a claim that something will prevent

cancer without scientific proof
that it actually will do so.

That makes sense, doesn't it?

So what they did is they told
the companies that they cannot state on

their product this will prevent cancer.

You first have to prove
that it prevents cancer.

So two studies were done in
the world, Finnish studies and

the CARET study, where they gave
extracted beta-carotene to patients,

to smokers, to prevent lung cancer.

And the study was to run for
a 10 year period and they were

convinced that those who took
the beta-carotene would be

protected against cancer.

Well they stopped the Finnish study
after some eight years

because they started realizing
something very strange.

After a period of time it became
evident that those patients,

so those people, those smokers who
received the beta-carotene actually

had more cancer than
those who got a placebo.

That was interesting.

So quickly they stopped
the CARET Study which was supposed to

run for a number of years, 10 years,
they stopped it after four years.

And they did the statistical analysis
and lo and behold the same thing.

After just four years,
it was very evident that those who

received the beta-carotene had
a higher incidence of cancer

than those who didn't.

Oops, so the tablet didn't do the trick.

And this was a serious issue.

So the magazines and
the medical articles came up.

There is one in a German news magazine,
Gefährliches Beta-Karotin-dangerous

beta-carotene, and it will cause major
problems and actually lead to

an increased incidence of cancer.

Well why does this happen?

Obviously beta-carotene is good
for you because everybody knows

that people with diets rich in
beta-carotene are less

likely to get cancer.

See, the problem lies in
the enhancement of activity through

a combination of natural foods.

In normal foods, you have combinations
of Es and Cs and other compounds.

If you bite into a carrot,
you get lots of beta-carotene,

but you also get lots of
flavonoids-another group of compounds

that can increase the reducing capacity
of a vitamin twentyfold to fiftyfold.

That means that if you have
a positive side effect of these

nutrients that they act
as antioxidants themselves

and also boost the activity
of whatever you are taking.

So basically, if you want to have
Vitamin E, the best way to take it is

in a food that is rich in Vitamin E.

So for example,
wheat germ oil is very

rich in this product, one tea
spoon 83% of your recommended

daily allowance, sunflower seed oils.

All the seed ones are rich in Vitamin
E, and they even list margarine,

we will come to these later.

Blueberries are quite rich,
mustard greens, soybeans

and wheat germs.

And a list of the top 10 antioxidant
fruits and vegetables are strawberry,

plum, orange, red grapes, kiwi,
grapefruit, white grapes, banana,

apple, tomato, those are the ones.

But this doesn't mean that
the others are not important,

all of them are important,
but these are very rich in antioxidants.

And the vegetables are garlic, kale,
spinach, Brussels sprouts,

alfalfa sprouts, broccoli, beets,
bell peppers, onions, and corns,

although I wouldn't put corn as
a vegetable-I would put it

as grain, nevertheless.

Those are sort of recognized
as the top ones.

So if you want to have
a vitamin supplement, there it is.

That's the best vitamin
supplement in the world.

It gives you a balanced combination
of all these components and

is what we really need.

Phytochemical research on health is
booming in the world today.

And there is a lot of
argument about this issue.

But I thought it would be perhaps
a good idea if we went through this

little exercise together.

What is a phytochemical?

Phyto is plant, chemical is
a chemical so phytochemical

are chemicals in plant.

So that's basically what it means.

And in plants, besides
the nutrients like the carbohydrates,

the fats and the proteins,
you have a lot of these phytochemicals.

And some of these phytochemicals are
anticarcinogenic-they fight cancer,

and they prevent diseases.

So phytoestrogen, for example,
is a very important phytochemical

and many plant foods
contains phytoestrogens.

Now don't get confused.

A phytoestrogen is not the same as
a normal estrogenic

hormone in the female.

Women produce estrogen,
the female hormone, and men

that consume phytoestrogen won't
suddenly become feminine,

definitely not.

These chemicals are similar to
estrogens but they are not the same.

Now a woman, for example,
in menopause, will have all kinds of

symptoms that are debilitating.

And so she will go to
the doctor and the doctor will

prescribe hormone replacement therapies.

Isn't that right?

And he will prescribe estrogens to
replace the natural estrogens

that have been taken out of the system.

What happens then is
that you are supplying

a synthetic or extracted estrogen to
take the place of what you have lost,

and it has been found
that that estrogen is carcinogenic.

And so your risk of breast cancer is
greatly increased when you

take those type of estrogens.

Now plants contain natural estrogens
which are not like mammalian estrogens,

but they compete for
the binding site and strangely enough,

these are anticarcinogenic.

And so women and men need these
phytoestrogens in their diets.

Health benefits of diets rich in
phytoestrogens would Include,

for example, prevention
of breast cancer.

Gentleman, in case you thought
that that only applied to women,

prostate cancer and other cancers are
prevented by phytoestrogens.

Heart disease and stroke,
osteoporosis, menopausal symptoms,

brain diseases linked to aging,
Alzheimer's, and all of these can be

retarded greatly by phytoestrogens.

Alcoholism, if you were
an alcoholic and you have to overcome

the negative effects,
then phytoestrogens can help.

And inflammatory diseases such
as rheumatoid arthritis,

all of these are benefited by
diets rich in phytoestrogens.

So you really want to get
those into your diet.

They are what we call
nature's designer estrogens.

Imbalances in estrogen are strongly
linked to many major western diseases

including heart disease, cancer,
prostate and breast cancer.

And excess estrogen-that's normal
estrogen-that you would get in hormone

replacement therapy for example,
can promote the growth of cancers.

We want to prevent that.

So what can women do
for example if they want to have

a normal, relatively normal healthy
lifestyle when they get into their

menopausal years without taking
all these medications that

can be so problematic?

So what are phytoestrogens?

Here is a little definition.

Phytoestrogens are natural plant
molecules similar in shape

and size to human body
estrogen, but not identical.

And this slight difference means they
don't have all the same effects of

estrogen and luckily,
since some of the effects

of estrogen can be nasty.

So what do they do?

They help to control dementia-that's
people who do not remember things and

develop age, loss of memory,
and Alzheimer's disease, cognition,

alcoholism, immune system.

And then also the symptoms of
menopause-hot flashes,

menopausal symptoms, endometriosis,
osteoporosis-all of those can

be limited by phytoestrogens.

Cancers-prostate, colon, breast,
leukemia, all general cancers,

skin cancer, inflammatory diseases,
kidney diseases,

cardiovascular improvements.

So you can see that this
is very, very widespread.

Likely because the name is
phytoestrogen, there have been some

articles which would suggest
that plants rich in phytoestrogen can

be a problem and cause disease,
like for example, the soybean.

Of course, none of this is true
and reputable scientists over

the world have recognized
that there is some skullduggery there

trying to undercut natural foods
for the sake of some other industries.

So don't believe
everything that you read.

If you want to know exactly what it is
that has been isolated as

the key component in some foods,
for example, Brussels sprouts,

has a compound which is known
as Sinigrin, and Broccoli sulforaphane

and also dithiolthiones, etc.

So there they all are--citrus food
contains limonene and

so we have certain foods phytic acid
in grains, for example,

these are some of the compounds
that occur in these products.

And they can work at different levels.

They can either prevent carcinogens
from actually doing their thing

or once they have actually initiated
the cancer process, they can prevent it

by preventing tumor promotion through
oxidative damage or prostate gland

or steroids or any one of those.

Here is a little list for you.

Garlic, for example, is rich in
sulfides, mono-terpenes

tri-terpenes, phenolic acids.

The herb teas in general are rich in
flavenoids, glucarates,

coumarins, phenolic acids.

Soybeans, you can see
a very good spread.

Grains have a very good spread.

Cruciferous vegetables-that's all your
cabbage family-cabbage and broccoli

and Brussels sprouts and all of those,
are one of your best anti-cancer foods.

In fact, if it wasn't for the cabbage,
the Germans wouldn't exist anymore.

And your umbelliferous
vegetables-that's your carrots

and your celery, your parsley
and all of those, are also

very, very rich in these foods.

So yes, garlic is, for example,
number one on the list

in terms of power.

But if you have a date, for example,
you could go for the cruciferous

and you would find everything there in
the cabbage family that you will find

in the garlic, every single one of
those components, perhaps not so

much but at least you don't
blow your partner away.

And yes, some more of them,
citrus is quite good,

Solanaceae, that's your potato
and your tomato and all of those.

By the way, gentlemen,
the tomato is very good

because it contains compounds which are
anti-prostate cancer.

So start including lots of
tomatoes in your life.

And cucurbitaceae, I like these names,
that's the pumpkin family,

anything from squashes through
whatever; they are pretty good.

Licorice, you can make
teas from licorice.

And flaxseed, we will come
to that in a moment.

So, this is your anti-cancer diet.

Have a look at it.

There it is.

Anything that's a legume,
particularly try and include soy which

is one of the richest.

The African diet typically consists of
grains and legumes, that's it,

and some greens, and they had none of
the western lifestyle diseases

and still they became urbanized.

So, here are your grains
and your legumes in a typical African

market and none of those diseases.

Today, one of the worst cases of sudden
increase in disease in

the world is found in urbanized Africa.

Nuts and seeds, sprouts,
these are anti-cancer foods.

There is your anti-cancer garlic,
this is potent anti-cancer food.

Anything that you see on that list,
and that list, and that list,

all of it is anti-cancer food.

Can you see none of it
looks like a tablet?

That means you actually have to start
doing things with food rather

than substituting with
a tablet and learn to start

living life with these foods.

So the high anti-cancer foods are
garlic, cabbage, licorice, soybeans,

ginger and carrot, celery and parsnips.

The medium ones are onions, herb teas,
turmeric, citrus, whole wheat, flax,

brown rice, tomatoes, eggplants,
peppers, and all of the rest of

the cabbage families
beside cabbage itself.

And then you can add there some of your
grains and your condiments.

So here is a summary of findings.

Phytoestrogens and breast cancer,
there is a wealth of evidence that

phytoestrogens are protective
against breast cancer.

And here is a little graph
for you in terms of prostate cancer

and breast cancer is very similar.

This is the incidence of prostate
cancer in China, South Korea and

Japan as opposed to the
UK, Australia and the USA.

It's pretty bad.

So wow, would one like
to get prostate cancer?

It's not a very nice cancer to have.

So what's the difference?

Why does China have such
a low incidence, South Korea and

Japan, and the western
countries look like that?

Bowel cancer, high intakes of soybeans
and tofu give an 80% reduced risk

of cancer of the rectum
and the lower bowels, 80%.

Phytoestrogens can reduce
the number of crypts,

those are little places
that become inflamed

and eventually form little tumors.

Phytoestrogens may be effective only
in blocking the early rather

than the late stages.

So, you want to start having
a lifestyle as soon as possible

and kids must learn to
like these things.

This is an interesting study
that was done on skin cancer.

Today, they are telling you
the sun is getting worse and worse,

time to wear wide brimmed
hats, don't they?

In Australia, it became
a law that you had to

wear a wide brimmed hat.

They have taken that law
away again now, I hear.

Now why is that?

Because people are getting
more and more cancer.

Here is what happens.

Phytoestrogens can protect against
the harmful effects of UV from the sun.

In a study performed by the US army,
it was found that rats exposed to

lethal doses of X-rays all survived
if they were fed phytoestrogens in

their diet, whereas those
eating regular food all died.

So the phytoestrogen genistein blocks
the growth of skin cancer cells called

B16 melanoma cells in mice.

So here is a substance in
the food that prevents skin cancer.

And you can get it from soy foods.

Remember this one, we will
talk more about genistein.

Genistein is a very important compound,
and it is as good in many cases

as hormone replacement therapy
that you get from the doctor.

Estrogens have a protective
effect on the brain.

Alzheimer's disease, there are two
main types of Alzheimer's;

early onset, which strikes anywhere
from the age of 30 to 70.

I know someone who is just 40 years old
who has got Alzheimer's disease

and you have to pen him
in, he is like a child.

He will get undressed
and he will start walking down

the street naked, it's pretty bad,
and he is only 40 years old,

and he was a head master of a school.

And it appears to be genetic,
often runs in family,

more commonly Alzheimer's occurs late
in life, it's more sporadic,

and it is about 1.5 times more
common in women than in men.

And it seems to be more common
in people living in urban

rather than rural areas.

Why?

It's a diet question.

Now why is it more common
in women than in men?

You see, women have high estrogen
levels and then when they got older,

when they start going into menopause,
their estrogen levels drop,

they crash and then they get
the menopause symptoms

and then they get hormone replacement
therapy from the doctors,

which are carcinogenic,
and the whole idea is

actually very detrimental.

Now because their hormone levels drop
so low, the protection that

the brain needs, estrogens,
is removed and they are more

prone to Alzheimer's disease.

Men also have estrogen.

We have everything a woman has.

We just don't have the high levels
that a woman has but

the man's estrogen level doesn't drop
throughout his lifetime.

It stays relatively constant.

So we don't have that time period
when we get old when estrogen levels

suddenly drop, and that's
why men have a protection

against Alzheimer's disease.

Cancer of the uterus-there is
a 54% reduction if you have

foods high in phytochemicals.

Stomach cancer, regions in Japan
that have high tofu intake,

for example, have the lowest
rates of stomach cancer.

If they eat a lot of salted fish,
for example, they have high incidence

of cancer; if they eat a lot of tofu,
they don't have the cancer.

It also boosts antioxidants.

For example, Vitamin C and Vitamin E,
phytoestrogens also work

as antioxidants and they prevent us
from making the bad kind of

cholesterol known as LDL
cholesterol, so very, very good.

It also improves the flexibility
of the blood vessels.

In your blood vessels,
there are muscles and all kinds of

layers, and the blood vessel
has to remain flexible.

As you get older, it gets impregnated
with fats and it gets less flexible.

Well if you have phytoestrogens in your
diet, you can even get back to

your normal responsiveness.

So normally, as you get older
because the blood vessel gets less

and less flexible, your blood
pressure starts rising.

If you have lots of phytoestrogens in
your diet, your blood pressure can stay

low and that's very, very nice to have
a low blood pressure.

Low blood pressure that is detrimental
is one when you get up, you are dizzy,

you don't know what's going on.

But a low blood pressure
where you don't get dizzy means

your blood vessels are still
flexible, that's good.

Phytoestrogens also help bone.

Like estrogens, they make bone
dissolving osteoclasts less active.

You have two types of cells in your
bone working-one is osteoblast

that builds calcium into the bone;
the other one is osteoclast

that takes calcium out of the bone.

So, if you have phytoestrogens in your
diet, the ones that break down

the bone become less active and
so you don't lose as much

calcium from the bone.

Menopause, reduced hot flashes,
dryness of the reproductive tract,

cholesterol levels, bones,
skin condition, brain function,

all of these are helped
by phytoestrogens.

70% drop in estrogen levels when
a woman goes into menopause.

And so they get hormone replacement
therapy, as I said, which

has many side effects.

And I would like to do
a little quiz with you now to see

how well you fare in terms
of your phytoestrogen diet.

I do this with my students at the
university when I run through

this course with them.

And you will be surprised
at how they fare.

I will tell you afterwards.

So if you have a piece of paper,
has anybody got a piece of paper

or pen or something, just make a note,
and let's see how you fare.

Make a little home test.

Alright, we have to do this test fairly.

That means it's either all or nothing.

Do you use soymilk in place of dairy
milk each day or almost daily

on cereals and in cooking?

If the answer is yes,
you get five points.

If the answer is no, you get naught.

Okay?

And be honest.

Do you eat soybeans or foods made from
soybeans such as tofu, soy burgers,

soy hotdogs, anything made from soy,
on average three or more times a week?

If you do, you get five points;
if you don't, you get naught.

Okay?

Three.

Do you eat other legumes such
as chickpeas, lentils,

red kidney beans, navy beans
or food prepared from these such

as hummus, dhal, any one of these on
average three or more times a week?

If you do, you get two points;
if you don't, you get naught.

Now here is an interesting one.

Do you eat linseeds or use linseed
meal-that is ground linseeds-on your

cereals, mixed into yogurt or bread,
at least three times each week?

If so, you get five points;
if you don't, you get naught.

Linseed is flaxseed.

I will show you a slide of it just now.

I will tell you why you
get five points for that.

(Audience)

If you take a capsule,
it's not quite the same

but it's better than
a kick in the pants.

But I wouldn't give you five points, no.

Do you add sprouts such as alfalfa
or soy sprouts to your salads

or sandwiches once or more per week?

Then give yourself three points.

Then, do you on average eat two
servings of fruits fresh daily

or pieces of apricot
or whatever, even dried fruit?

Do you regularly, daily eat fruits?

If you do, you get three points.

And then, do you on average eat at
least five servings of vegetables of

a variety of colors each day?

Very few people get that far.

Then you get three points.

That's different vegetables.

Then, if you use whole meal grains,
in other words, no refined flours, no.

But if you use whole meal three
or more servings each day,

everything whole grain,
so that could be whole grain,

it could be rye, it could be brown
rice, or whole meal pasta,

any one of those, do
you use them regularly?

Three points.

If you eat nuts and seeds, nut butters,
even including peanut butter at least

three times a week, you get two points.

Then, do you mostly choose fresh juices
such as tomato or vegetable juices in

preference to soft drinks?

If you do, you get a
magnanimous one point.

This is just a phytoestrogen test, okay.

Do you drink herbal teas most days?

If you do, you get another magnificent
one point; if you don't, you get naught.

If you use only virgin olive oil in
your cooking in place of margarines

and things, or sunflower seeds
or any one of them, you get one point.

Do you eat at least 30
types of food per day?

Now remember, this sounds impossible.

But let's make this simple.

If you read the list of ingredients on
any can of anything, it's long,

even if it means just the herb.

Like if you add some celery
or you add some parsley

or you add this or that,
all these little things,

a little bit of garlic,
little bit of onion, potato,

dah-dah-dah, it's not too
difficult to get there.

If you do all of that,
you only get one point in any case.

So I will be nice to you,
give yourself that point.

Now let's add up the score.

Let's add it up and
let's see where we get.

Alright, let's see what happens.

Who in this audience gets
between 26 and 35 points?

Alright so one, two, three,
four, five, about six or seven.

Who fall into the second
category, 16 to 25 points?

There are quite a few that go up there.

That's pretty good protection.

If you fall into those
categories, you are pretty good.

If you fall between six and
15, are there some here?

Don't be shy.

Yes.

That's not so hot.

Anybody between naught and six?

Yes.

Guess what the average is for
a typical secular university

class like I have?

I had about 450 students in my class.

Guess what the average
was for all of them?

Under three, they all fall into this
category, every single one

in the world out there.

That's pretty bad.

Now I am talking here to
a society that should be health

conscious and so we had some in there,
we had some in there

and we had quite a lot in there
and we even had quite

a few in there, right.

So there is a lot of room
for improvement here,

a lot of room for improvement.

Proteins-how much protein
do you actually need?

But let's just backtrack.

Number one, if you want to be healthy,
you have to have a variety of foods in

your diet of plant origin
and that will supply

phytochemicals, right?

That was the one point.

Second point, now we are going to
deal with a bulk dietary

foods in what we are eating.

Number one, proteins.

How much protein do I need?

Well, the World Health Organization,
the United Nations University and

the FAO say that adults need 0.75 grams
per kilogram per day.

Now that's very little.

I know that you work in pounds.

So it's about 2.4 pounds to
the kilogram if I am correct there,

and you can work it out how
much you actually need.

You need very, very little protein.

But mankind actually consumes
vast quantities of protein.

And anything that you consume more
than you need becomes a problem.

I will tell you why because protein
contains nitrogen, and

when you break down a protein,
you build it into your body

as your own protein, that's fine.

But if you eat more protein
than your body needs,

you cannot store it.

We cannot store protein;
we can only store fats

and carbohydrates.

So we would have to change
the protein we eat into

a fat or a carbohydrate.

That means we have to split out
the nitrogen and it gets split out

as ammonia which is toxic
and we convert it to urea

and we have to get rid of
that through the kidneys.

But it's a toxic substance.

And if we have too much protein in
the diet that means we put

a toxic load on our system.

So, better not to eat too much protein
and rather eat more carbohydrate.

Now what does the world teach you,
that if you have a lot of carbohydrate

you are going to get what, fats.

Is that true or is it not true?

In actual fact, it's not true.

If you eat refined carbohydrate,
you are going to get fats.

But if you eat whole food carbohydrate,
you will not get fat.

Alright, let me make an analogy.

A car is built of iron-is that right?

The engine block is built of iron
and the chasse is built of iron,

the whole car is built of iron.

So the obvious fuel for the
car to run would be iron.

So that's why you fill up
your tank with iron filings.

Is that correct?

No.

What do you fill up your tank with?

With gasoline, with gasoline
because you are going to burn that.

Now, the same applies to the human body.

The human body, the structural
component is protein.

So you are built up largely of protein.

Now you don't want to run on protein,
you want to run on carbohydrate.

That's the fuel of the body.

And when you burn the fuel in the body,
you produce carbon dioxide and water.

The water is useful to you,
the carbon dioxide you

go, and it's gone, right?

Whereas if you burn protein,
you get all these accumulated toxins in

your body, these harmful compounds.

Your ammonia has to be
converted to urea.

That may not get too high
a concentration or else you will die.

The sulfur in the protein has to be
built out-that creates sulfate,

sulfuric acid so you are
creating an acid system.

You have to neutralize
that by releasing calcium from the bone.

You are creating problem
after problem by eating

too much protein.

Whereas if you eat carbohydrates
as fuel, you don't have that problem.

If you eat refined carbohydrates you
have a problem as we

will see in a moment.

So which proteins are better-plant
proteins or animal proteins?

Which one do you think?

Now you see when I first started doing
research on this, I applied for

a research grant to show
that there was a difference between

plant and animal proteins in
terms of their effectiveness.

And guess what, they turned down my
request because they said

a protein is a protein is
a protein, doesn't matter what you eat,

it won't have an effect.

When you digest it, you will get
amino acids and you make

whatever you want out of that.

And I argued no, it's not like
that because the ratio of amino acids

in a plant is going to be different to
the ratio of amino acids in an animal,

but they didn't buy that.

And so by some chance,
we managed to get into

a research project where we could
actually test this and prove it

and go back to the research committees
and say pooh, and then

they started funding it.

That was fun.

And today, this is common knowledge.

Here is an article in American Journal
of Clinical Nutrition,

a high ratio of dietary animal to
vegetable protein increases

the rate of bone loss and
the risk of fracture in

post-menopausal women.

Women in the highest quintile of ratio
of animal to vegetable protein had

nearly fourfold greater risk of
fracture compared with women with low

ratios, independent of other risk
factors including age, calcium intake,

weight, estrogen use, smoking,
alcohol use and total protein intake.

So if you were to consume animal
proteins, you were at least four times

as bad off as when you were
consuming plant proteins.

Now this publication came out in 2001;
we actually started this a lot earlier.

Why?

Because certain amino acids
for example are rich in sulfur

like this one over here,
cysteine and methionine.

And if you have lots of those,
and animal proteins have

a lot of those, you place
a tremendous acid load on the system.

You see, plant proteins contain more
branched-chain amino acids

than do animal proteins
and they are easier to digest

than animal proteins.

If you have branched-chains on your
amino acids then your protein is nice

and loose, it's globular.

If you have non branched-chains,
you have a very compact protein,

and in order to digest
that compact protein,

you have to punch it up.

So you have to create
a far more acid system in your stomach,

for example, in order to
that to unwind that protein

so that your enzyme can
start cutting it up.

So, for example, if you had to have
a diet high in protein

but plant proteins, the pH in your
stomach would never go lower than 4.5.

If you put an egg in your stomach,
it drops to 1.5-that's battery acid.

Do you know that American society
and western society in general,

their favorite product to buy and
the number one product

to buy is an antacid.

Isn't that right?

Don't they advertise antacids on your
TV from morning till night?

Absolutely.
Why?

Show me the animal out there in
the world, an elephant or

a gazelle or any one of them with
a bottle of antacid tied to its bag.

There is only one creature
that does that and that's us.

Maybe we are putting
the wrong thing inside

so that we produce all that acid.

Maybe we should never do it.

So plant proteins have very high levels
of amino acid called arginine

and glycine in the blood
than do animal proteins,

and these levels are associated with
protecting against clogging

of arteries, for example.

So we did a little test.

We fed rabbits on diets which contain
equal amounts of protein.

The one group contained
an 18% protein ration derived from soya

and the other one from casein.

Now what is casein?

Casein is the protein you
find in dairy products.

So you will have it in cheese
and in milk and in all of those.

And look, when they were fed soya,
they had higher levels of arginine.

When they were fed casein,
they had low levels of arginine.

Now arginine is your detox amino acid.

It helps you to get rid
of the excess nitrogen.

You want lots of arginine in your diet
and you only get it from plant foods.

Glycine is the other one you want high.

Soya gave a high glycine
and milk solids gave

a low glycine at the same protein level.

In fact, rabbits that were fed animal
proteins developed arteriosclerosis

and they have elevated cholesterol
even if their diet doesn't

contain any cholesterol.

And by just giving them
a little bit of plant proteins

you improve this situation.

So, vegetable protein lowers
cholesterol and raises it if

you have animal proteins.

There is the difference.

Plant-based proteins,
animal-based proteins and you see

a vast difference in cholesterol levels
between the two groups.

So overall, the healthier protein
to take is plant protein.

I will just run through this quickly
before we go to the next category.

The 10 animal proteins
that cause high cholesterol in rabbits

as plant protein doesn't cause high
cholesterol, egg white, pork, chicken,

beef, fish, whole egg, casein, turkey,
skim milk and egg yolk.

So obviously, the animal proteins were
the problem, and plant proteins

were much, much lower.

When we look at the 10 plant proteins
that cause low cholesterol,

you will see something interesting.

None of them are really very high
as the average animal protein.

But look at this.

Beans, fiber beans and peas
are very cholesterol reducing.

So if you have a high cholesterol
level, what is the best thing

you can do to lower it?

Eat some beans.

It's in fact better even
than some prescription drugs

with none of the side effects.

It really is worth your
while to do that from.

What does the world teach us?

What is the best source
of calcium in the world?

Milk; you have to get your milk.

Now I am not going to deal with
that in detail; we will

be doing that tomorrow.

There is an interesting lecture coming.

Don't miss that for
anything in the world.

It's fun.

It's called Udderly Amazing.

But low absorption of calcium
is what you get from milk.

In milk, only 25% of
the calcium in cow's milk is

actually absorbed by the body.

75% goes in and straight up.

Human milk, although it contains less
than half the calcium of cow's milk,

is a better source of calcium
because of its high absorption.

So here is a difference already.

And then kale, that's
that green cabbage leaf,

turnip greens or sesame seeds are
better sources for the same reason.

So, those are your good
sources of calcium.

Anything that's dark green is
a good source of calcium.

Have a look at the acid loads in food.

Fish will give you an acid load of 7.9
milliequivalents per 100 grams.

That's quite high.

Bread will give you 3.5,
flour 7, pasta 6.7, that's lower

but still reasonably high.

If you come to meat, it goes to 9.5.

Now when you go to cheeses,
low protein cheeses, 8,

and high protein cheeses-that's mature
cheeses-generally speaking, 23.6.

That's a catastrophe,
that's a catastrophe.

How are you going to
neutralize that acid load?

The answer is fruits
and vegetable give a negative acid load

so that is positivizing.

But unfortunately, the body
reacts to acid in one way only.

When you get it into your diet,
there is a hormonal response

that kicks in and you
get calcium stress.

So, here is average urine pH
when you fed rabbits soy versus

caseins, it is an experiment
that we did, and you will see that

soy gave you a far more
alkaline urine than casein.

Actually I had my students
go up and do a test.

I made them test the acidity of saliva
and of urine, of vegetarians,

non-vegetarians in the society,
and I made them also test Rastafarians.

Rastafarians are vegetarians who
believe in their religious ritual

that they must use a lot of marijuana
and drugs, but they are vegetarian.

And we found something very fascinating.

All the vegetarians had
an alkaline urine and

the non-vegetarians had an acid urine.

And the vegetarians had
an alkaline saliva but not

the Rastafarians, they had
an acid saliva from the drug

that they were taking,
and the meat eaters had an acid saliva.

So they were acidic from the word go.

Total fecal calcium.

When you fed these rabbits foods,
the ones that were on casein,

that is the protein in dairy,
that went straight through

so they didn't absorb it
if there was casein in the diet.

If they had soy, they had
a much better rate of absorption,

in fact twice as high.

Urinary calcium, so even
that which they did absorb

when they were on casein,
they urinated it out.

You see the body has to protect itself
against the acid releases

a lot of antacid which it gets from the
bone and that's calcium carbonate

deposits being put into
the blood stream to neutralize

the acid and then you
have to urinate it out.

Sometimes we release
so much of it from the bone to

neutralize the acid in our system
that the kidneys cannot cope

and they cannot release it.

Then you have to precipitate it.

Where do you precipitate it?

In your joints and all over these
places, and then what you get is you

get stiff joints and you get gout
and pains and arthritic diseases

and all of those, all products of
the type of food we are eating.

So this is the type of food
where you will get a good plant protein

source that will not be
osteoporotic calcium releasing.

There's the soybean, you can soak it
and freeze it and use it

whenever you want to;
green such as kale, broccoli, bok choy,

as good as milk in terms of calcium
absorbability; there are all

the journals that confirm
these experiments.

What you see on the screen
there is your calcium source.

Have you ever seen a horse run after
a cow and say, excuse me,

could you satisfy my calcium
needs for me today, yes or no?

No.

There is only one creature in
the world that does that and that's man.

You think cats do it
or do we induce cats to do it?

Did you know that the veterinary
societies in the world have issued

warnings, do not feed your cats milk
because they get kidney failure from

the high acid load that it produces and
then they start urinating

blood and then your cat dies.

So take away the blunt proteins from
your cat and it will not get it.

So, not even a cat should have it.

But humans, well who cares,
they can have it, right.

So these are your calcium sources.

Now let's have a look how
phytoestrogens help bone.

Like estrogens, as we said,
the osteoclasts become less active.

So a woman is not likely to get
osteoporosis while she is

in the flower of her life.

But when she goes through menopause,
that's when the trouble

starts, isn't that right?

And later on when they fall,
they break their hips.

Now there is a compound
that you would like to get

and that is the compound Genistein.

You find it in soybeans
but somewhere else also.

That suppresses the activity of
the bone dissolving itself.

So you want to have that in your diet.

Ladies, you want to have
Genistein in your diet.

Where do you get it from?

Soybeans amongst others.

Several studies have confirmed
that Phytoestrogen Genistein is almost

as effective in preventing bone loss in
animals as Premarin, which is one of

the most commonly prescribed
hormone replacement therapies.

So Genistein is almost as good as that.

But this one causes cancer
and Genistein doesn't.

Which one would you prefer?

Just asking, just asking.

So how do you get enough of that?

Do you know that seed?

That's flaxseed.

Flaxseed is the highest source
of Genistein in the world.

So if you eat flaxseed just like that,
it goes in there and out

the other side and goodbye.

So what do you think would be
a good thing to do to flaxseed?

Grind it.

Put it in a liquidizer and go,
then you have ground flaxseed,

put it in a bottle, put
it in your refrigerator.

When you have breakfast,
when you have muesli or granola

or one of those in the morning,
take flaxseed a teaspoon or

two and pour it over it.

If you have porridge, put it over there.

Put it in your bread, bake it in there.

How many points did
you get for flaxseed?

Five.

Now you know why.

And men, it will help you be more
cognitive, help your brain function,

prevent prostate cancer.

So it's good for men too.

Improve mineral content
and density in the bone.

A Danish study which found
that soy milk containing naturally high

levels of phytoestrogen actually stops
bone loss that would otherwise occur in

women after menopause.

Women who consume two glasses of soy
milk daily delivering 50 milligrams of

isoflavones over the two years did not
lose bone from their spine.

So it's advantageous to take soy milk
rather than cow's milk.

Cow's milk will cause bone loss.

I will prove that to you as we go on.

We did a lot of research
on osteoporosis.

In an Australian study conducted at the
Royal Women's Hospital in Melbourne,

post-menopausal women experienced
a 5% increase in bone mineral content

when they ate 45 grams of soy grits
everyday for three months.

Just including soy in the
diet solves the problem.

Estrogen impersonates blockers.

So phytoestrogens are able to
impersonate estrogen

because of their similar molecular
shape and these phytoestrogens are very

selective where they dock,
in other words the

receptors that they go on.

We have receptors in the bone;
women have receptors in the breast;

men have receptors in the prostate;
we have receptors in our blood vessels;

we have receptors in
the brain and you want

these compounds in there.

There are two types of estrogen
receptors, the one we call alpha

and the other one we call beta
and estrogens normally dock

to both of these equally.

So estrogens will dock
to any one of them.

But given a choice,
phytoestrogens prefer beta.

This is interesting.

This is very desirable
since beta receptors are found in bone,

brain and blood vessels.

So if you have a diet rich in
phytoestrogens, if you put soy milk on

your cereal in the morning
or on your granola, that will help your

brain, your bone and the breast.

Women, you cannot afford
to go without this stuff.

And that's where you want it to work.

By the way, Korean women,
Korean women are known for

the fact that they don't experience
the typical western menopause symptoms.

While the western women are hot
flashing and exhausted,

the Korean women are
after retirement off

overseas on holidays.

And people say that all this soy will
cause mental debility.

Have you heard of that one?

Have you ever read that soy
products cause brain problems?

The contrary is true.

They say your kids will become stupid.

My question is why do
the Koreans win the Mathematics

Olympiad every year,
because they are quite sharp up

there and their diet definitely
contributes to that.

Now carbohydrates, what to
avoid and not to avoid.

These are two groups of rates,
and they are equally old.

These rates over here on
the left are alive and well,

and they are being held by
the tail there; you see

pulling at the tail.

Then investigating these
that look like moth-eaten mothballs,

the tails are limp, they
are at the point of death.

Now what's the difference
between these two groups?

They are equally old
and they ate exactly the same food.

But this group over here lived only
half as long as this group on the left.

What was the difference?

One difference alone.

The group on the left got
as much food as it needed;

the group on the right could eat
as much as it wanted

and they lived half as long.

Not a good idea to eat continuously.

Western society eats continuously.

They have one meal a day all day.

Refined foods are what
they normally eat.

So if you have a company
called BcBlonalds.

When you go there, you get
a burger and that has

a refined bun on it and then it has
some meat patty inside of that

and that's basically refined food.

It's a devitalized food;
it impedes the immune system,

its diabetic, carcinogenic.

Rats that are fed carcinogens,
those are compounds that cause cancer,

and a complex carbohydrate,
show lower index of breast cancer

than rats fed carcinogens
and simple sugars.

And then it also leads to obesity.

The whole world today is
geared on refined foods.

There are very few countries in
the world where you can buy

decent bread for example.

Germany is one of them.

Germany has excellent bread
and excellent laws in terms of bread.

But you go anywhere else,
go to the Middle East, go to Africa,

come to the United States, you name it.

I always say you need two loaves
of bread to make a sandwich

in the United States.

You put whatever you put on
the one and on the other

and you take the two loaves and
you squeeze them together,

you have one sandwich.

It's just air and no fiber.

In a typical grain, you have
the white flour, then you have

the bran layers on the outside
and then you have the germ.

Now in the old days, they used to
put this in a stone mill

and they used to grind it.

And everything was ground
together and inseparable.

These days, they don't do that anymore.

Firstly, it's very labor-intensive.

Secondly, you only get
a little at a time.

So you need something that's
a lot faster to feed all

the people that we have.

So what do they do?

They have roller mills
where they don't work with stones

but they work with rollers.

So as the grain comes shooting in
through the first roller,

the rollers are set so far apart that
the grain is cracked

and it cracks the other layers off.

And they fall down on
the one side in piles

and piles and piles of bread.

The white flour then as
the rollers come tighter

and tighter together comes sifting down
and forms the white flour.

And the germ which contains
the oils and the vitamins like Vitamin

E for example and all of those,
and the vitamins that are required in

both of these layers to actually digest
what's in the middle like

the Vitamin B5 for example in
the bran helps to digest

the endosperm, those fatty germ layers,
they stick to the rollers

because they are full of fat.

And then they have scrapers on
the rollers which scrape that off

and it comes off later as
a big club and that's

called the wheat germs.

So now they have three packages which
you never had in the old days.

You had one flour stone ground
with all of those components

in, now you have three.

That's pretty good for industry.

Number one, it goes very fast;
number two, you can now make

three packages instead of one.

So they sell you the white flour which
makes you constipated number one;

number two, it gives you
a glucose surge, the glucose levels

rise very quickly, gives
you all kinds of problems.

So when you put it in
the system over here,

it has to pass all the way down,
there is no roughage to take it down.

So when you go to the toilet,
you have a veritable squeezing

experience and you have room
for those magazines so

that you have something to read
while you are having this

eye-popping adventure.

Not a good idea.

So they realize they have a problem.

So what do they sell you?

They sell you bran and they say, here,
have a high bran breakfast.

And they give you all
the bran for breakfast, pathetic.

It helps to get the food down
but it doesn't help the next meal

or the next meal; you need to have all
these things together.

Now what do they do with the germ?

They put it into the creams
and into the shampoos

and they say put it on your head
and on your skin and

when you erupt in all kinds of pimples
and boils and carbuncles and furuncles,

you put it on the outside.

Why are you erupting in the first place?

From the toxin that's on the inside.

So we have all kinds of solutions
for this terrible problem.

And junk food is bad news.

A Gut Feeling.

If you thought junk food would really
make you fat, think again,

you could also be fattening
a hungry mass of alien gut bacteria

that may repay you with bowel
disease or even cancer.

So the study shows that meat
consumption rises from 60

to 600 grams per day.

Sulphates, that's what we spoke about
in the urine, double,

that goes as calcium loss,
and sulphites in the

feces increases tenfold.

Now what does that mean?

In your intestine, you have certain
bacteria and you want to

have healthy bacteria.

Remember they always tell you
that if you run low on

bacteria what should you eat?

Yogurt.

Now what type of bacterium
do you have in yogurt?

Lacto bacteria.

Now after you are weaned,
you don't need lacto bacteria,

you are not supposed to have lactose.

Which animal still consumes
lactose after being weaned?

None.

But lacto bacteria are
better than no bacteria.

So they say that's how you augment it.

But that's not what you really want.

The type of bacteria you want
is known as a methanogen.

Those are the healthiest ones,
a big study done at the Dunn Nutrition

Center at Cambridge University.

So let's say you are eating your
proteins and your carbohydrates and

then you have bacteria
that help ferment these things

and they produce various compounds.

Now the most common compound
that you would find is

the carbon dioxide production
and the hydrogen production.

That's if you have lot of
carbohydrates in your diet.

If you however have animal proteins in
your diet, you get a lot of sulfurs

forming, like I have explained.

Now that changes the bacteria.

Bacteria that can handle
the sulfur are called

sulphate-producing bacteria.

So if you have a high meat diet,
you will have a lot of those bacteria

in your gut; if you have
a high plant diet, you will have a

lot of methanogens in your
diet, in your intestines.

Now when they break down the products,
they produce a gas which is methane.

So if you have these,
they will produce sulphites,

which are toxic and cause cancer.

Now there is one way of telling which
one of those you actually have.

Methane is explosive
but it's generally odorless, right,

whereas the sulfur ones contain,
well this noxious sulfur compounds.

Has anybody ever dropped a stink bomb?

That's hydrogen sulfide,
it's pretty smelly.

So if you are feeling airy one day,
notice the aromatic experience

and that will tell you what type
of bacteria you largely

have in your intestines.

You can be explosive and
odorless, that's fine.

Sometimes if you eat abnormally
or in between meals, you will also have

acid production and you will
also have a shift in bacteria.

To have a healthy gut,
get methanogens in there.

And if you explode, so what,
nobody will notice if it's silent.

Here is colon cancer and mortality.

This is roughage in the diet.

And notice the more roughage you
have in the diet, the lower

the incidence of cancer.

So you want that roughage
to be in your diet.

If you don't, you get what
we call diverticulosis.

This is what happens
when you sit on the toilet and

the eyes come out during the process.

The same happens in your gut = you make
balloons as you put the pressure on,

and it forms little sacs.

And eventually those sacs fill up with
debris and it can't get back

so it just hangs there
and then it gets inflamed

and infected and you get colon
cancer and you get sick and

you are in a big problem.

Here's something else
that's interesting.

This is the response to a glucose meal.

In other words, if you had to go
and eat refined food, or kids,

if you had to go and drink
a glass of Coca Cola or drink

a glass of any bubbly cool drink out
there, the average Coca Cola will

contain 12 teaspoons of sugar per can,
12 teaspoons of sugar per can.

Imagine the sugar load you give
a little kid with a small body

by knocking 12 teaspoons
of sugar back in one go.

What happens?

Here is a glucose meal.

Here's plasma glucose level.

So here is a glass of sugar water
and you are drinking it

and immediately up goes
the glucose level in the blood.

And then it has to be brought down
because if it doesn't get brought down,

you will go into a coma.

So the body responds by an
enormous insulin release.

So that's the response of insulin
immediately after that glucose meal.

And because the insulin level is
so high, the glucose level drops like

a rocket and it drops to lower
than normal resting level.

Normally you are there
but because you have had too much

insulin released, it now drops to that.

We call that hypoglycemia,
low blood sugar.

And there is hardly an individual in
the United States of America

that doesn't suffer from hypoglycemia
because they have refined diets.

Here's the same amount of sugar
when you give a diet with fiber in it.

So if you take that same amount of
sugar and you added some oatmeal gum

to that, or if you take
a fruit juice which contains pectin

for example, which is a fiber,
that fiber holds on to the sugar.

So what happens is it never gets
that high and your insulin levels never

get that high because
that sugar doesn't go into the blood.

The fiber holds it in the gut,
and as the food goes down

the gut, so it releases it slowly
little by little by little.

And the end result is insulin doesn't
go so high, it stabilizes,

and at the end of the process,
you have about the same level

as you had in the beginning-see,
no hypoglycemia.

Now what happens when
you are hypoglycemic?

Firstly, you get nervous
and then you crave something to eat

because you also get
a sugar craving, and that's

why you keep on noshing between meals.

Now I always tell my students,
you will not come to my class

after you have had a glass of Coke,
you might as well stay outside.

And you are not going to write exams
for me if you ever drink

a glass of Coke because I will not take
an excuse I went blank,

I couldn't remember anything.

They always do that, right.

Why they go blank?

This is what happens.

And they wouldn't believe me
so I said, well let's test

it, let's get some rabbits.

And we took some rabbits
and we gave some of them Coca Cola,

the equivalent of what
a human would drink by mass.

Now the rabbits love it.

And you know what, some people
say that's animal cruelty.

And what we do to ourselves is much
worse, we do the exact same thing.

That's what, human cruelty?

So is Coca Cola human cruelty?

So we give them a little coke and
the rabbits drink it straight off

the syringe, it's all gone.

And some of them get water
and some of them get

the same amount of sugar with pectin in
for example, that's the fiber in apple.

And this is what happens.

If they get Coke, we only have,
the practicum only lasted 3 1/2 hours,

I couldn't complete the experiment
but it nevertheless was interesting.

The high surge of blood glucose when
they went on a diet here of plain

glucose, up it went,
and then it came down slowly.

After 3 1/2 hours, it
still hadn't normalized.

So that's okay, you have
glucose levels in the blood.

Glucose plus pectin, this one
over here, started coming

down nicely and regularly.

Coca Cola, I even missed
the peak there, must have been up like

that, insulin surge and down.

After 1.5 hours, they start going
hypoglycemic, and that's when

the student strikes a blank,
brain stops, everything stops.

So they start sweating,
they start getting nervous,

they shake, they have this warmness,
pounding heart, increased heart rate,

anxiety, shivering, freak,
and then they say that

they remembered nothing.

They also get confusion, drowsiness,
weakness, difficulty in speaking,

concentration, visual disturbances
and all of these symptoms,

not a good idea to have refined food.

So Coca Cola is really
bad news, very bad news.

If you should ever have to take
something like that, make sure you do

it with a meal but Coke never.

So, effect of food processing
on blood glucose levels.

The apple is the best way to
consume the apple juice.

Apple sauce is the next;
apple juice will give you

the lowest levels of glucose in the end.

Then blood-sugar peaks.

Here is a medical journal.

It's also dangerous for
your blood vessels.

You see, the blood vessel itself
when that sugar surges into

the blood gets damaged and
the little endothelial,

that inner layer gets damaged.

Alright.

Let's have a look at
another issue, a fat issue.

Dietary fat and breast cancer.

It's pretty prevalent
and obvious in the world that

the more fat one consumes,
the higher the rate of cancer.

General cancer rates increase
with more fat consumption.

Look at the United States and Canada,
they are way up there.

In fact, the United States is always
a good example to use

because it will 9 out of 10
times be your worst example.

There are only two countries that
beat you on one disease

and that is osteoporosis.

Norway will beat you 2 to 1 and
so will Holland and

Switzerland also beats you.

But for the rest, you are right
up there, you are winning

everything these days.

Here are UK figures from the 1940s.

Notice, since 1940, since the war,
carbohydrate consumption has been

coming down and fat consumption has
been going up and the same in

the United States, fatty
foods, fatty foods.

That of course leads to obesity.

So if you want to know how well you are
faring, then you just work out this

little equation for yourself.

Your Body Mass Index.

What is your weight in kilograms?

Kilogram is what, about
2.2 pounds, alright.

Divide it by your height times your
height in meters, that will

give you your Body Mass Index.

And if you look at it,
a Body Mass Index which is lower

than 20, in other words,
if you are thin as a rake,

that is problematic.

This is fathers who did not work due to
illness in India; the thinner they

were, the worse off they were.

So you don't want a Body Mass
Index of 16 or 16 to 17.

Once you start getting to
20, you are getting okay.

Then you stay okay till about 26, 27,
28, then it starts getting problematic.

30 is still okay.

Once you have a Body Mass Index of 32
or higher, then you have a problem.

So you should be able to just
work it out for yourself.

Just take your weight and
your height and divide.

So that is bad news.

Obesity and the risk
of death from cancer.

For example, average body weight,
and the percentage increase of death

rate, if you are above average weight,
just 20 to 30 just, it's not

the end of the world
but once you start getting to 40%

overweight, then you have a big problem.

And women are always worse off than men.

And now the woman must also
decide where she is overweight.

There is a very simple
way of doing this.

Go and stand in front of a mirror.

That's what you do.

And you look at yourself and you say,
where is my weight distributed,

is it in the top half of my body,
in other words, am I well-endowed

around here, or am I
well-endowed around here?

If the main fat sits on
the buttocks, then you are three times

less likely to get breast cancer
than if the main fat sits up there.

That's just the luck of the draw,
nothing you can do about it.

So whole food energy is
the way to go to prevent these diseases.

Bananas, potatoes, legumes, grains,
all of these foods, partially processed

foods like tofu for example,
are also very good still, breads,

whole grain breads, nuts, seeds, fruits.

If you have a lots of those in your
diet then you will have number one high

phytoestrogens, number two
the right ratio of protein,

the right type of protein,
you will have whole carbohydrates,

no surges, none of these things
that make you obese, it would prevent

obesity, would prevent cravings between
meals, and these are

the very best tablets
that you could consume in your life.

Start getting variety,
variety, variety into your life.

And if you find a shop
that looks like this,

go ballistic, visit it, enjoy it.

And food actually is fun
when you are shopping in a

shop like that, isn't it?

It is fun.

Is this enough energy to actually get
things done in the world?

Here are two groups of people;
they are both athletes.

And the one group over here is getting
one type of diet and this

one another type of diet.

The top group over here is getting
a high carbohydrate diet

and the bottom group is getting
a low carbohydrate diet.

That means they are eating more
meat products for example.

Now they start training.

So they go for a jog in
the morning for their training.

They are training for a marathon.

Notice that when they run,
their glucose or their glycogen

levels in the muscles drop.

Well they are burning
the energy in your

muscles, you are running.

Down they come.

And now you go home and you start
eating and you are relaxed.

The one on the high carbohydrate diet
recovers to there by the next day.

The other one only recovers to there.

The second day they go jogging,
they meet for training in the morning,

down comes this level,
down comes that level,

now they recover during the day.

That one goes to there,
that one to there.

Third day, can you notice that
the gap between the two is getting

bigger and bigger and bigger?

Now this one is staying
just below those levels.

Now if this one were to stop training
for one day, prior to the big match,

where would he recover to?

Easily back to his normal
level, isn't that right?

In fact, he might even recover
if he rests two days before

the event higher than his normal level,
whereas this one would go

that much and that much and
the gap would always be tremendous.

Now the two sets of athletes start
getting ready for the run.

Which one is likely to have
the greatest stamina?

The top one no doubt.

So that is why athletes today have to
go on high carbohydrate diets or

else they cannot compete
in a competitive world.

So glycogen is essential
for prolonged exercise

and exhaustion is due to
a reduction in muscle glycogen,

and we need to make sure
that glycogen stays high.

Work of course uses it up
and fat cannot produce

the same amount of energy,
speed energy as glycogen.

It's not as readily available.

Over long term, yes, but
not readily available.

So 625 grams of carbohydrate per day
leads to maximum replenishment

of glycogen in athletes.

Now, let us say you are overweight
and you want to lose

weight; what do you do?

Tell me what you do.

What is the best training they say;
what should you go and do?

Go jogging, right, or go
and do heavy training.

Today, we know that that
is no longer true.

I have worked with these
sports training institutes.

We have done research projects
that are amazing in this field.

I want to tell you something
very, very simple.

If you want to lose weight,
if you want to lose weight,

if you want to burn fat,
then never do strenuous exercise,

you will not burn fat during strenuous
exercise, you will only burn glycogen

because that's the fast burner.

Are you with me?

If you are going to go for
a heavy run to lose weight,

you will lose glycogen which you will
recuperate with your food,

you will not lose one ounce of fat.

If you want to lose
weight what must you do?

You must walk.

Go for walks and walk
so fast that you never have to pant.

That's how fast you must walk.

Walk on a steady incline
and that you work up

a nice sweat after a long walk
but that you don't have to go (panting).

That's the way you lose fat.

If you are going to train hard,
you are not going to lose fat,

you are going to lose glycogen.

So, even 10 minutes of walking per day
is better than hard exercise.

And science has found out
that short exercises-20 minutes,

10 minutes per day, is just as good
as people that train

themselves half silly.

Isn't that amazing?

So if you want to lose weight,
go for walks, and try

and walk on steady inclines if you can,
which is difficult in your country.

If you want to have endurance,
how do old tennis stars,

how did Steffi Graf manage
to stay there so long?

She had to change her diet.

How did Boris Becker manage
to stay there so long?

How did Carl Lewis manage
to stay there so long?

They all changed their diets.

They all went on to vegetarian diets
with plant power to animal power.

Plant foods give you more endurance,
more energy, more power

than any other food.

If I didn't have the diet
that I have, I would not have

the stamina to do what I do.

I can walk, I can do all these
things and I am so grateful.

Before I changed my diet,
I was fit and I did sport

and I did all those things
but I would come out

and I would say I am finished,
I am exhausted, my brain is dead.

And I used to have that dull feeling
from the diet that I had.

I never have that feeling anymore
and that's because I concentrate on

whole foods and I
suggest you do the same.

So, in our next lecture,
we will look at some additional things

that we can look at for example,
foods that we eat that are not really

foods that we on a regular basis
consume and what the effect is on us.