00:00hello everyone and welcome I'm Dr
00:02Michael Greger coming to you live from
00:04my treadmill which as you can see is not
00:08moving I stupidly got covered last month
00:12and currently suffering from rare
00:14complications called sciatic mono
00:16neuropathy where I have these painful
00:18nerve inflammation shooting pain things
00:22but the good news is
00:26that for this one webinar you are not
00:30going to get seasick with me bobbin back
00:31and forth so there you go
00:34today's webinar is going to be short and
00:36sweet but back to the hilt with
00:38everything you ever wanted to know about
00:39all the different vitamin K's but for
00:42some housekeeping Logistics as mentioned
00:46Zoom change the default view so if uh
00:50when the videos are are playing you want
00:52to maximize that maximized video there's
00:56a little gray vertical bar between the
00:57video and the panelists that you can
00:59click and drag over or you can click on
01:01the view in upper right to maximize the
01:05video if at any time you run into
01:07technical difficult is there a live chat
01:11um chat Zoom staff standing by let me
01:14paste that link into the chat
01:20um and then if they're unable to help we
01:21have nutrition facts staff standing by
01:23too though I'm not sure
01:26um if Zoom can't help y'all know what we
01:28can do but we can certainly offer
01:29sympathy for whatever
01:32technical crisis you're going through
01:35all right please reserve the Q a button
01:37you see in the zoom window there to ask
01:39content questions uh today's webinar is
01:42only an hour but uh so we'll have lots
01:45of time uh for Q a though at the end uh
01:48but feel free to add questions to the Q
01:49a throughout the webinar
01:52um and I'll uh and then I'll have the
01:54nutrition facts team compile them to be
01:57answered at the end don't have to worry
01:59about taking notes or anything because
02:01after the webinar is over now we're
02:02going to send you a full recording of it
02:04but also a free link to download uh the
02:08video in high definition so you can see
02:10it in its full definition resolution
02:12Glory uh today's webinar only has one
02:15video in it I don't know if we've ever
02:17done that now a video is a little longer
02:19than usual about seven and a half
02:20minutes uh now normally I would split
02:22that up but I wanted to fit everything
02:25about vitamin K into one single video on
02:31um so you can get everything because
02:33it's such a common question I get
02:36um and so that video will be up on
02:38nutrition facts about two months time
02:39but you get to see it all right here
02:41right now let's do it
03:03wait I know about vitamins A B C D and E
03:07what happened to vitamins f g h i and J
03:10it's not alphabetical vitamin K stands
03:14for coagulation or at least it does in
03:18that's the fundamental role vitamin K
03:20plays helping the blood to clot but over
03:23the last few decades there's evidence
03:24that has other roles in the health of
03:26our bones heart and brain
03:28kind of reminds me of vitamin D I mean
03:30we know vitamin D is important for bone
03:32health but then there's been all sorts
03:33of other controversial functions
03:35ascribed to it some of which have been
03:37proven in some disproven what about
03:40vitamin K for bone health for example is
03:43the link between vitamin K and
03:44osteoporosis myth or reality
03:47it turns out the findings on vitamin K
03:49and Bone are conflicting and unclear it
03:52doesn't help that some of the major
03:53trials were found to be problematic to
03:59likely fraudulent containing
04:04impossible data with investigators
04:07admitting to complete fabrication and so
04:11if you do a systematic review
04:12eliminating any fraud we find there's no
04:15evidence of vitamin K supplementation
04:17affects bone mineral density or
04:21what about the heart vitamin K
04:23supplementation for the prevention of
04:25cardiovascular disease there's a vitamin
04:27K activated protein in your blood that
04:29binds up excess calcium and helps
04:31prevent calcium from being deposited
04:33into the walls of your arteries and
04:34stiffening them so if you give people
04:36extra vitamin K will that protect
04:39people's arteries from calcification it
04:41sounds good in theory but no vitamin k
04:45does not appear to consistently prevent
04:47progression of calcification
04:49atherosclerosis or arterial stiffness
04:51for example artery calcifications
04:53particularly common in patients with
04:55chronic kidney disease which can lead to
04:57increased artery stiffness which is an
04:59important risk factor for heart attacks
05:00and strokes an earlier trial didn't find
05:03any benefit on coronary artery
05:05calcification between the vitamin K and
05:07Placebo groups but they were using kind
05:08of a small dose so these trials use a
05:11whopping dose daily for a year and NADA
05:15vitamin K supplementation did not
05:17improve vascular stiffness or other
05:19measures of artery health and in fact
05:20one study and the effect of vitamin K
05:23supplementation on artery calcification
05:25in patients with diabetes found that
05:27calcification tended to increase after
05:29supplementation to the type of vitamin K
05:31found in a slimy fermented soy food
05:33called natto now those with higher
05:36levels of vitamin K circulating their
05:38bloodstreams do tend to have lower
05:39levels of inflammation but no wonder
05:43where is Vitamin K found the predominant
05:45dietary form of vitamin K in the human
05:47diet comes from dark green leafy
05:50vegetables and cruciferous vegetables so
05:53how did people get high levels in their
05:55blood eating broccoli those with higher
05:58levels of vitamin K in their blood
05:59reading more vegetables Less meat no
06:02wonder they had lower levels of
06:05the recommended adequate daily intake
06:07for Vitamin K is set at 70 micrograms a
06:10day in Europe between 90 and 120 a day
06:13here in the United States just two
06:16leaves of kale has over 70 and a quarter
06:20cup of cooked kale will get anyone all
06:22the K they need for the day
06:24now there is Vitamin K found in meat
06:27Dairy and eggs averaging about 5 to 10
06:29micrograms per serving in other words
06:31they are even beaten out by Iceberg
06:35Lettuce which is mostly water but still
06:38contains like two to three times more
06:41ah but that's vitamin K1 what's found in
06:44animal products is mostly vitamin K2
06:47do you need K2 apparently not once you
06:51get enough plant-based K1 there's no
06:53established requirement for K2 because
06:56it hasn't been proven that K2 has
06:58effects that are different from K1 they
07:00both act the same way in the body thus
07:02there's not even enough data to take K2
07:04into account at all so in the
07:07recommended adequate daily intakes are
07:08set they're only talking about getting
07:10enough K1 from Plants mostly green
07:14in fact most of the bone trials that
07:16flopped used the K2 found in animal
07:18products and most of the failed heart
07:20studies used K2 as well okay even though
07:23there's presently a lack of randomized
07:25trial evidence to support a beneficial
07:27role for vitamin K in preventing the
07:29worsening of cardiovascular disease or
07:31bone health what if that were to change
07:33what if all of a sudden K2 was shown to
07:36have unique benefits well guess what the
07:40bacteria in your gut make k2 that's why
07:43fermented foods have K2 bacteria make it
07:46and the bacteria in your gut not only
07:48make it but it gets absorbed from your
07:50colon up into your system contributing a
07:52significant amount of the human vitamin
07:54K requirement just in case you miss a
07:56couple days of greens
07:58vitamin K1 is made by plants and is the
08:01primary dietary form Then There are a
08:03dozen or so types of vitamin K2 which
08:05are synthesized by bacteria including
08:07several types in the human gut the
08:09exception though is a type of K2 called
08:12monoquinone 4 MK4 which is endogenously
08:16synthesized in mammals and therefore is
08:18found in animal products now I don't
08:21know if any of you noticed but were
08:23mammals too it has consistently been
08:27shown that vitamin K1 from greens is
08:29endogenously converted inside your body
08:32to the vitamin K2 in animal products
08:34you're made out of meat too though it
08:37took until 2010 before we discovered the
08:40human biosynthetic enzyme that does it
08:42so no reason at all to take any sort of
08:45vitamin K supplement Eat Your Greens in
08:48fact when K2 supplements were looked at
08:50researchers found significant problems
08:52in terms of contaminants and mislabeling
08:58now K2 appears in higher concentrations
09:02in certain tissues including the brain
09:03again we make k2 from the K1 we eat in
09:08Greens but maybe extra K2 might help
09:11well if you measure vitamin K levels in
09:12the blood and brains of centenarians so
09:15those that live over a hundred
09:17concentrations of circulating K1 from
09:20vegetables but not cerebral K2 not the
09:23K2 in the brain was positively
09:25correlated with a wide range of
09:27cognitive measures why likely because
09:29they're eating green vegetables and
09:31green vegetables don't just have vitamin
09:33K green leafy vegetables are the most
09:35concentrated source of lutein the Eye
09:37Health nutrient that's taken up into the
09:39brain and is associated with cognitive
09:41performance across the lifespan and so
09:44in the centenarians circulating K1 and
09:47lutein concentrations were highly
09:49correlated so it's hard to tease out
09:50exactly what in Greens was so beneficial
09:53it's like when you see data showing
09:54lower circulating K1 levels in the
09:56bloodstream are associated with the
09:58increased risk of all-cause mortality
10:00meaning lower K1 levels were correlated
10:02with a shorter lifespan well duh K1 is
10:06found in Greens and of all the dietary
10:08components correlated with all-cause
10:10mortality the best evidence appears to
10:12support the intake of green leafy
10:14vegetables and salads to reduce all
10:16cause mortality in other words
10:26all right okay so to summarize I know
10:29there was a lot packed into one there
10:33there's no good evidence to suggest that
10:36vitamin K has bone brain or heart
10:39benefits Beyond just the blood clotting
10:42function right and even if such evidence
10:44were to arise we get all the vitamin K
10:48we need from the vitamin K1 in green
10:51since there's no requirement for K2
10:54and even if some evidence arose that
10:57there was some unique benefit to K2 our
11:00microbiro bio makes K2 from the K1 and
11:03greens which you can then absorb into
11:06but what about the one type of K2 made
11:11we mammals so even if we did have some
11:15problem with our microbiome our own
11:17cells can make k2 from K1 like the
11:20animals that people eat do so
11:23this all breaks down
11:26um to uh this all breaks down though if
11:29you don't get enough K1
11:30and so the bottom line is you guessed it
11:33eat your greens that's the bottom line
11:38when it comes to vitamin K all right I
11:41told you we'd have lots of time for
11:44um so uh what we're going to do is we're
11:45going to take a a short break uh like a
11:49um while the staff compiles all the
11:53um and then we'll knock through them I
11:55don't I think we're gonna run out of K2
12:00um feel free to ask questions about
12:01anything I actually missed my uh monthly
12:03q a last month because of covid
12:06um and so have questions about anything
12:08oh it's like a bonus q a section we will
12:12do the vitamin K ones first
12:14um and so once we get through all the
12:16vitamin K ones if people wanna you know
12:19just came here for the K and want to get
12:22um and then anyone wants to stick around
12:23and just have a general q a for the rest
12:25of the hour that's totally okay too okay
12:28so I'm going to put up the timer
12:31um we'll give staff some time to compile
12:32some of the most common uh K2 K
12:35questions and we will go from there
17:58first a big thank you to uh the
18:01nutrition facts staff who uh who does
18:05all the the scrambling particularly
18:07today because it was just uh didn't have
18:10a lot of time uh scrambling to put
18:12together a list of questions
18:15um I always appreciate that because now
18:17I just have this nice neat list of
18:19questions let's go down it
18:21um uh first one on my list is if vitamin
18:23K doesn't help with osteoporosis what do
18:25you recommend after being diagnosed
18:27fantastic question and you are going to
18:29love my new book how not to age has a
18:32whole chapter uh called preserving your
18:33skeleton or preserving your bones uh not
18:36sure what I'm going to call it yet
18:37um but I go through you know all the
18:40osteoporosis drugs like Fosamax and
18:42stuff all the things you can do
18:45um uh and so for the I I was just asked
18:49yesterday an interview about it and so I
18:50actually pulled up the chapter and like
18:52tried to go through it
18:54um and it's just a huge amount
18:57um uh and so uh so that's really the the
19:01bottom line is that that's going to be
19:03the most detailed analysis but
19:07um probably the most important thing you
19:09can do use it to lose it is uh is a
19:12weight-bearing exercise right astronauts
19:14lose two percent of their skeletal Mass
19:16every month in space because their
19:18body's like why am I making a skeleton
19:19if if you're not going to use it
19:22um people don't understand skeleton is
19:24not like some static thing it's
19:26constantly being remodeled made broken
19:29um and so it makes just as much as you
19:31need that's why skinny people at higher
19:33risk for osteoporosis because they're
19:34not putting a lot of weight on their
19:37um whereas people who are obese and you
19:39know equivalent of carrying around 100
19:40pounds of extra weight like 100 pound
19:42backpack all day just walking across the
19:44room is doing weight-bearing exercise
19:46and so they can have incredibly strong
19:50um but uh skinny people so people eating
19:55um uh are at increased risk of
19:57osteoporosis because their body
19:58particularly if you're sedentary because
20:00your body's like well I don't need to
20:02make a very strong skeleton do I because
20:03this person is really light so what do
20:05we do way bearing exercise an hour a day
20:07seven days a week you didn't even wear
20:09like these weighted vests to put a
20:11little extra weight on your bones and so
20:13so what is weight-bearing exercise is
20:14something like walking
20:17um uh as opposed to something like
20:18swimming where you're really not jarring
20:20your bones you're just kind of floating
20:21around not that swimming isn't good for
20:23you but it's just uh not uh
20:25weight-bearing exercise for your bones
20:26so much more about bones coming up and
20:29of course as with all my books I turn
20:31everything in a book into a video so you
20:33don't want to read a book eventually the
20:34videos will come out and you can see all
20:37all right next question are there
20:39studies they're supplementing with
20:40vitamin K2 helps heal broken bones and
20:47um I wonder do I have anything about
20:50I wonder if I have anything in chapter
20:51by healing broken bones I don't think I
20:53do I am planning on doing some wound
20:55healing videos though but maybe I should
20:57do some bone healing videos too it's a
20:59good that's a good question uh I'm sure
21:01there's got to be some good stuff out
21:03um next question my level of alkaline
21:05phosphatase is slightly elevated is it
21:07possible K2 could help lower it
21:10um well as always treat the cause why is
21:11your alkaline phosphatase uh raised it's
21:13raised in two scenarios bone disorders
21:15or liver disorders so you need to get
21:17your liver function tested
21:19um so that's just the start of an
21:22analysis to find out exactly why and
21:24then treat the cause
21:26um and the cause is not uh I can't
21:29imagine a cause for which K2 would do
21:32um whether it's your bones or your liver
21:34next question is there any definitive
21:36evidence that Crohn's disease of the
21:38colon uh interferes with production of
21:41vitamin K2 and thereby causes
21:44atherosclerosis over time
21:47um uh thank you for that question even
21:49if you have a disorder like inflammatory
21:52bowel disease that mucks with your your
21:57and that interferes without absorption I
22:00excuse me with that uh conversion from
22:03K1 to K2 you don't have to worry about
22:04it because all the cells in your body do
22:09um uh or all the cells that have been
22:10tested so far uh remember we're mammals
22:13we actually are our own set we have to
22:15rely on our bacteria to make k2 from K1
22:18not that we need K2 at all it seems like
22:22um if you wanted to get K2 in your body
22:24no problem your body makes it and the
22:26fact that your body makes it probably
22:27means it does something right even
22:29though we can't figure out what it is I
22:31mean your body's making it it probably
22:33does something but you don't have to
22:34worry about it because your body makes
22:36it yourselves your body even if you have
22:38a sterile gut even if you took
22:39antibiotics wiped out your gut you'd
22:41still make k2 from K1 because you are a
22:48um okay where am I okay many Vitamin D
22:51supplements also include vitamin K2
22:52supposedly because they're synergistic
22:54effects is vitamin D supplementation
22:56less effective if it does not include K2
22:59that is marketing BS it's a marketing
23:03um they had K2 Because the Internet or
23:06whoever thinks K2 is good for the bones
23:09and so oh uh vitamin D is good for the
23:12bones and so let's put them together and
23:13we can sell more of our supplement
23:16versus somebody else's supplement
23:18um but that's a good sign that you don't
23:20have a supplement manufacturer that's
23:23evidence-based the fact that they're
23:25selling garbage like that
23:27um I mean just because now I mean you
23:29could argue look they're just selling
23:31what people want not necessarily what
23:32works I mean that's capitalism
23:35um okay that's fine but I'm sure they
23:37advertise it as like being beneficial
23:39like it's a synergistic effects
23:41um but as we learned in that short video
23:44um those the the studies that appeared
23:48to show beneficial effects from K2 for
23:50bone were fraudulent fabricate data
23:53fabrication retracted and so if you just
23:56look at the studies that have not been
23:59um uh shown to be fraudulent you don't
24:02um that the beneficial effects that we
24:04used to think um were attributed to
24:07vitamin K given the data fraud
24:10if I make the next question if I make a
24:12point T natto three times a week will
24:15this be enough K2 100 plant-based how
24:18much natto is too much you don't have to
24:20eat natto at all right what does an auto
24:22have vitamin K2 but you make vitamin K2
24:26your gut makes vitamin K2
24:28um but only if you K1 right it doesn't
24:31make k2 out of nowhere out of from
24:34scratch it makes him K1 so if you don't
24:36eat greens your bacteria can't make k2
24:40your cells in your body can't make k2
24:43um uh again not that we necessarily need
24:45K2 but not having enough greens we might
24:47not get enough K1 which is important for
24:53um you don't have to eat Nacho at all
24:56um I've actually tried it I was so
24:57curious about it and it really is snotty
25:00and slimy but it's actually not bad I
25:01don't know so if you like it go for it I
25:03mean it's a whole soy fruit you can
25:05actually see the little soybeans in
25:06there I prefer uh tempeh but yeah I
25:09think I think I only bought it once
25:12frankly but I ate it all I mean it's
25:14tasty but yeah it's a pretty gross
25:19that's that's you know anyway okay
25:22next question does anyone's vitamin K
25:25level help with controlling type 2
25:27diabetes that is not something I even
25:29remember hearing as a as some kind of
25:33theoretical thing before I say no let me
25:39I mean you think when you think vitamin
25:41K the in terms of purported benefits
25:44it's bone brain and uh and heart
25:48um but let me see vitamin K diabetes
25:52never even heard of such thing but let's
25:55so what am I doing how do I check out
25:57stuff I go to the medical database at
26:00the National Library of Medicine PubMed
26:03um uh and oh okay I spilled vitamin
26:09it's basic it's basic problems here okay
26:24um oh I see yeah so the only
26:27things are there is for
26:31um because what's number one killer of
26:32diabetics is heart disease right it
26:35dramatically increases your risk for
26:36heart disease so they're worried about
26:37atherosclosis artery calcification blah
26:40blah blah and so you test vitamin K on
26:43diabetics that's a particularly high
26:44risk and so you don't have to have as
26:46many people in a study
26:48um so uh and and and but what we learned
26:51is that it does not indeed uh seem to
26:53help the heart um whether you are
26:55diabetic or not okay my wife is battling
26:59lung cancer I'm so sorry to hear
27:02um and we think she's winning oh okay
27:06um a doc recommended vitamin K2
27:09um we all need helpful plant-based with
27:10lots of broccoli broccoli is good in
27:12fact cruciferous vegetables specifically
27:14good for lung cancer and I think bladder
27:16cancer and one other cancer in terms of
27:20um I'm just actually working on cancer
27:22survival videos right now and I actually
27:24haven't read all the the cruciferous
27:26vegetables and bladder cancer but
27:28there's a bunch of studies out so there
27:30may be something there I'll find out
27:32um but I remember I do have a video
27:34talking about lung cancer
27:36um those with lung cancer living
27:37significantly longer who are eating
27:38cruciferous vegetables okay anyway uh
27:41you lost the Vodka that's great
27:42um you said there's no reason really no
27:44reason for supplementation is there any
27:46benefit for work uh keep taking it so I
27:49would ask that doctor
27:51um why why K2 supplementation doesn't
27:53make any sense to me from a cancer
27:56standpoint from any kind of standpoint
27:59um but let's find out
28:01um and I mean my guess is the doctor is
28:04not going to be able to give you any
28:08um but maybe or yeah I don't know I'm
28:11trying to think I can't even think of a
28:13all right well hey let's you know we got
28:16we got a second here I'm doing a PubMed
28:20okay all right lung cancer vitamin K
28:38um we got prostate cancer
28:55I'm not seeing anything
29:03I'm not seeing anything lung cancer
29:06and they're talking about anticlaglets
29:08and effects of chemotherapy
29:10um people can get the thromboembolism
29:20all right not seeing anything
29:22um so yeah ask and if the if your doctor
29:28um always because of this study send me
29:30the study I'll be happy to look at it in
29:32fact look maybe there's something there
29:33and you know I could do a video about it
29:35and thanks to U.S and the doctor we help
29:38other people in your wife's uh situation
29:41all right so yeah let me know what they
29:42say uh but it doesn't make any sense to
29:44me based on what I saw on vitamin K
29:47okay uh next question my friend ugh
29:50because of an awful surgical error
29:54cannot eat most vegetables including
29:58um she takes vitamin k does she need it
30:02now I'm assuming this surgical error
30:05created some kind of intestinal stenosis
30:10um where where you can't eat kind of
30:12high fiber foods because you could get
30:14stuck you know like you know
30:17um in which case green smoothies would
30:20be perfect this is a perfect scenario
30:22for green smoothies right you can have
30:23all the green leafies you want and you
30:25know don't have to worry about any kind
30:27of intestinal blockage with any kind of
30:29surgical scarring so I would prefer that
30:31to vitamin K unless I'm totally getting
30:34a wrong and there's other some other
30:38uh yeah so yeah let's uh that's a good
30:43question uh you know something that I
30:45actually didn't mention you know there's
30:46a Warfarin or Coumadin is a blood
30:50um that is and that works the mechanism
30:53of its action is it interferes with the
30:56effects of vitamin K remember vitamin K
30:58helps with coagulation and so if you
31:02interfere with it you get an
31:05um and so there's lots of circumstances
31:07so for example you have like an
31:08artificial heart valve or something
31:10um may have to be on coumadin uh for you
31:14know for for life and what they tell you
31:16is don't eat dark green leafy vegetables
31:18why because all of a sudden you get a
31:20bunch of vitamin K you overwhelm the
31:21drug and then you quiet then also in
31:23your blood clots normally and that's bad
31:25if you want to be have uh thin
31:27artificially thin blood
31:29um now they shouldn't tell you don't eat
31:30grains at all what they should tell you
31:31is to eat a stable amount of grains and
31:33then they just titrate the level of
31:35Coumadin up there to your greens
31:38um so you still want to know lot of
31:40um but you want to eat the same amount
31:41of grains from day to day
31:43um so then they can keep the the level
31:44of Coumadin and they can measure the
31:46effects of that with some called INR so
31:49they can they can they can just match it
31:51but they're assuming that no one eats
31:53any green so they just say keep not
31:55eating great don't eat grains meaning
31:56keep not eating greens but of course if
31:58you're smart and you're eating lots of
32:00greens the advice should be keep eating
32:02lots of greens and we'll just you know
32:04give you lots of the drug okay anyway uh
32:08next question does cooking affect
32:10vitamin K2 content in Greens now uh
32:13greens don't have K2 they have K1 but of
32:15course your body turns the K1 into K2 so
32:18it's your bacteria in your microbiome
32:20but so changing that question to does
32:22cooking affect K1 content in Greens and
32:29it's not something I ran across and when
32:31they do these studies they're typically
32:33giving people cooked greens but I wonder
32:36if there's any kind of decrement uh
32:38cooking let's see vitamin K cooking
32:48oh oh interesting um so actually cooking
32:51improves vitamin K by accessibility
32:53because it kind of you know it
32:56um it uh it swells and breaks open the
33:00um uh and so actually improve so cooking
33:03grains actually appears to improve
33:11okay here's one let me just look at this
33:28uh all right let me just actually look
33:31at this really quick
33:33um they're talking about microwaving
33:35let's see if I have a
33:39serving a microwave okay microwave
33:43broccoli for example vitamin E we don't
33:46want to vitamin E you want vitamin K
33:51where'd you go find me huh not there
33:58uh no but if I find anything different I
34:00will uh let folks know over uh social
34:05um because I hate getting stuff wrong
34:07uh but it does not look like it's a
34:10significant difference so you should eat
34:12greens in whichever way will get you to
34:14eat the most of them
34:28I mean oh there we go vitamin K Bravo oh
34:31yeah okay there we go so uh Rob Rockley
34:35um the retention of vitamin k
34:38um was uh 1.54 milligrams per kilogram
34:41and whether you steam it blanch it or
34:44boil it or microwave it actually goes up
34:51uh so that's good so it improves the
34:55about the ability uh other
34:57um uh there's other you know vitamins
34:59like uh uh beta-carotene for example
35:02um is you get more better keratin in
35:04your blood supply eating cook carrots
35:05and raw carrots more lycopene from
35:07cooked tomato products like tomato paste
35:08compared to Raw tomatoes so it looks
35:10like Vitamin K is very similar thing but
35:11you can get remember how I said a single
35:15uh was like what happier
35:19half your dose uh something like that or
35:23um and a quarter cup was like more than
35:25you need in the whole day quarter cup of
35:28um and so it's such a small amount of
35:30greens that you need even if there was
35:32even if there was you know more
35:34bioaccessibility in in cooked greens it
35:37does not take many raw grains to to get
35:39there either remember how iceberg
35:41lettuce that whole bunch so
35:44um eat greens whichever way will get you
35:47most of them I remember my daily dozen
35:49recommendation is for at least the
35:51serving greens today and a serving
35:52cruciferous vegetables which tends to be
35:54green leafy and as well okay where are
35:58um okay uh doc what is your favorite
36:00green arugula question mark uh arugula
36:02is my favorite raw cream oh actually
36:05no I would say purslane purslane is
36:08totally yummy it's this crazy weed that
36:10grows out of the cracks in the sidewalk
36:12um but you can actually cook it I mean
36:14you can actually grow it
36:16um and it's really cool it's tasty it's
36:19got a little tart bite to it delicious
36:22um but you can't buy it um well I was
36:25gonna say you can't buy commercially I
36:27think I found it like a farmer's market
36:28once but anyway uh and uh and then
36:33favorite cookery is probably La Sonata
36:34kale that Dinosaur Kale that really dark
36:36you know kind of almost black kale
36:40um although I just tried for the first
36:42time sweet potato greens why because
36:44grew a lot of sweet potatoes and guess
36:46what sweet potatoes didn't make any
36:47sweet potatoes just made a lot of greens
36:49and like put all its energy into greens
36:51and didn't make me any sweet potatoes
36:53but that's okay I ate a whole bunch of I
36:55ate big bags of sweet potato greens so
36:58that was cool and they were tasty but
37:00favorite's probably still less amount of
37:03oh um oh uh the question is what about
37:06K3 through K7 those are different types
37:11um so there's like 14 different types of
37:14uh something on the order 14 different
37:18um uh and so that's what we're talking
37:20about and so everything other than K1 is
37:23considered K2 okay is there any sort of
37:25feedback loop mechanism which controls
37:27the conversion of vitamin K1 to K2 based
37:30on vitamin K2 supplementation oh
37:33um so this person is thinking well if
37:34you actually take vitamin K2 pills which
37:37and you know I even noted that even if
37:41you wanted for some reason to take them
37:43you know when they actually take them
37:45off the shelves there's all sorts of
37:46problems in terms of contamination and
37:48not having what it actually says it has
37:49but anyway if you were actually taking
37:51actual somehow actual K2 would your body
37:54down regulate the conversion from K1 to
37:57K2 good question I don't know I wouldn't
38:01um yeah I yeah wouldn't be surprised but
38:04I yeah I do not know that
38:07um uh I had read that oh that Japanese
38:09study using K2 for osteoporosis perhaps
38:12this was a faulty study how can a
38:13regular person know what studies are
38:16um well uh you know it's a great website
38:19um called retraction watch I wonder if
38:22it's dot org what is it let's look
38:25re retraction watch dot org
38:31or is it going to be.com no it's dot org
38:35and what it does is it tracks
38:37retractions of scientific papers
38:40um and so um if you're interested in all
38:43these crazy fraud stories and
38:47um that's that's one of the what's nice
38:50about that website is it is it gives you
38:52kind of the back story so like on PubMed
38:55you'll go look up a study
38:58um so like for example if you go to the
39:00look up the Japanese study that you saw
39:01before and you look at it now it may
39:03very well say it was retracted
39:06um and so before when you saw the study
39:09instead it says a big retraction notice
39:10but it usually doesn't give you any
39:12information it just says this is retract
39:16um and then but you got to retry so you
39:18go to retraction watch you're like oh
39:19what's the dish on this
39:22um and uh and you you find out you know
39:25you know what kind of crazy hijinks were
39:29um and you know does the author
39:31sometimes the author agree sometimes the
39:33author self-retracts said oh I totally
39:35screwed up the the the statistics or
39:37whatever I'm so sorry I take it back
39:41um in which case it's kind of
39:42uncontroversial like even the author of
39:43the study themselves says we don't like
39:45to study other times
39:47um the scientists actually uh you know
39:49it's pulled by the Journal but
39:51scientists uh disagree and say No it
39:54should not have been retracted in fact
39:56there's a really fascinating case
40:00um that I uh that I want to do a video
40:03about I don't know if
40:05I I well I it's a little risky legally
40:09um but I'm I'm gonna do it anyway
40:12um uh the uh so Herbalife you know
40:14there's this big gazillion dollar uh
40:17multi-level marketing company you know
40:19Herbalife and make lots of supplements
40:23um so there was a a really serious case
40:25report of a fatal liver toxicity there's
40:28been a lot of studies a lot of case
40:30reports of people having liver toxicity
40:31but this may have been actually the
40:35um and so just to let everyone know like
40:37don't take Herbalife supplements you
40:39know you'll you anyway
40:41um and uh so the Herbalife uh company
40:46which is uh has this Infamous history of
40:49suing everybody in sight who says
40:50anything bad about them
40:52um uh strong-armed the publisher to
40:56retract the paper why was there anything
40:59wrong with the paper no they retracted
41:01it for legal reasons meaning the the
41:04they got some much pressure from this
41:07corporation which had lots of lawyers
41:10um that threatened to like sue the the
41:12publisher out of existence that they
41:14retracted the paper that's the first
41:16time I've ever seen anything like that
41:18and of course the authors are like this
41:19is outrageous like we're trying to help
41:20people and oh this is crazy they even
41:23took the paper down like you can't even
41:24find it it doesn't even it's not there
41:26with a little retraction like they they
41:28tried to expunge it from the planet but
41:30I actually found a copy so I could show
41:34um yeah oh it's just totally slimy but
41:36of course then they may come after us
41:39anyway but all sorts of Juicy stuff
41:42where did I learn about that retraction
41:44watch so it's a great website anyway
41:45okay that was a little off from the
41:53oh okay does uh next question
41:56does vitamin K help with the absorption
41:58of calcium is there any case in which
42:01you would take calcium supplements for
42:04um uh uh no a vitamin K and calcium are
42:08kind of uh separate things we used to
42:11think there was some kind of
42:11calcification thing theoretically but
42:14that didn't turn out that didn't pan out
42:16um and are there any
42:18um cases you take calcium supplements
42:19for bone health no I mean I have a video
42:22our calcium supplements safe
42:24um and appears they're not safe actually
42:25cause a hyper coagulable State thickens
42:28your blood when you get a big spike in
42:30calcium when you when you take this
42:32unphysiologically normal
42:34um you know concentrated source of
42:35calcium we should get calcium from our
42:37diet and what's the best way what's the
42:40best source the healthy Source dark
42:42green leafy vegetables with the
42:44exception of three spinach
42:46um beet greens and swiss chard fantastic
42:48grains but stingy with their calcium
42:51um and so you want to get all the other
42:52ones like oh bok choy and kale and
42:54collards and go crazy okay what's next
42:59um what about oh what about vitamin K
43:04compared with leafy greens I didn't know
43:07there was vitamin K and apple skin
43:11that's fine let's let's find out is this
43:14person just trolling me here why the man
43:17I mean there's lots of wonderful stuff
43:19in apple skin remember I did a uh video
43:21about how apple peel helped with like
43:24powdered apple peel just straight peel
43:26helped with uh some kind of inflammatory
43:29arthritis I forget but it just shows
43:31don't peel your apples vitamin K Apple
43:41ah apple peels got vitamin K
43:46um all right yeah there it is that's
43:50um how am I trying to just see if it
43:52tells me really quick how much
43:55um uh and then we can compare it to the
44:06all right all right let's let's see if
44:09we can see if we can find out really
44:12uh remember because we're we're looking
44:13for about a hundred or so micrograms for
44:17the day for vitamin K
44:20um see if it gives a vitamin K
44:25oh you know what we should look I don't
44:28um so uh what if you want to find the
44:30nutrition information for anything
44:33what you do is you go to the USDA
44:34nutrient database so let's do that right
44:39um and I'll give you the URL
44:43let me paste it into the chat
44:47um oh I should have been doing that well
44:48every time I say URL like uh you know I
44:51should paste into the chat but let me do
44:59okay where is the chat chat chat chat
45:06okay here is the USDA nutrient database
45:10in fact uh researchers from all over the
45:11world come here this is your attack spot
45:13taxpayer dollars hard at work in a
45:16really good way so they've looked at oh
45:18god there must be a hundred thousand or
45:21more foods like everything like you know
45:23breakfast cereals or real food Whole
45:27um so and again it gives all the types
45:30of apples let's just I'm gonna click on
45:32Fuji just to see what we see and
45:38um oh I'm not seeing any vitamin k
45:46Apple it's possible they just didn't um
45:53uh didn't uh measure it in that case let
45:56me go to do oh yeah yeah all right so uh
46:04oh that's without okay without skin all
46:10um an Apple has less than one microgram
46:14you'd have to eat a hundred apples a
46:15hundred peeled apples a day to get um
46:25um whiskin oh my God the pro the problem
46:27is it's the website's too good
46:30um and so there's like a thousand you
46:34know there's a thousand things for
46:36apples and so all right here we go I
46:43ah two all right so you get less than
46:49okay well that's that's kind of
46:53um well okay but that's per 100 grams I
46:55don't know a large Apple could have like
46:58200 grams so we're talking about four
47:00four micrograms so one leaf of kale what
47:0535 or something and an apple has like
47:09four so you know so a quarter cup of
47:1525 apples or two yeah so yes there is
47:20Vitamin K but Eat Your Greens
47:26but that's hey something I didn't know
47:28okay any questions on K2 need during
47:31pregnancy or shot oh shots for newborns
47:34yeah some vegan moms any instances where
47:37supplement supplementation can be
47:39recommended in those cases Ah that's
47:41actually a really good um
47:45um all kids get a vitamin K
47:50um all infants get vitamin k
47:55and K infant C I wonder if there's a
47:59um uh just be you we're born with very
48:02little stores and of course you get in
48:04breast milk but before you get in breast
48:06milk they want to get your your your
48:13um and so uh that's why uh the current
48:19um is that all kids get a vitamin K shot
48:30is there anything else oh that's
48:32interesting some European countries I
48:34didn't know this I'll let families use
48:36an oral form of vitamin K instead
48:40um but oral Vitamin K is not available
48:42for newborns in the United States oh
48:44that's interesting okay
48:48so you're thinking oh the poor little
48:53right when they're born
48:55um but they just need that one shot of
48:56vitamin K and that'll get them uh enough
48:59to then maintain their levels um with
49:06uh all right all right so yeah so um the
49:10recommendation is indeed vitamin K shot
49:14um because you don't want a rare
49:19um that's a good question though all
49:22right where oh shoot you still need lots
49:24of greens if you're taking blood
49:24thinners no if you're well there's
49:26different kinds of blood thinners but if
49:27you're on a vitamin K blocking blood
49:28thinners the answer is yes as long as
49:31it's a stable level and they give you
49:35um to to counter Your Greens intake uh
49:39so yeah so that's critically important
49:40you can't just be 90 grains 90 grains
49:43and then eat a lot of grains without
49:45increasing your dose
49:48um uh and your doctor can do that by
49:49testing your INR to make sure that
49:51you're getting enough
49:52um is there sufficient harm from is
49:54there sufficient harm with taking K2 or
49:56is it just a waste of money
49:58um well uh remember when you take K2
50:01you're not taking K2 right I I so that
50:03study with the they took supplements off
50:06the shelf they're all sorts of
50:07contaminants you know they weren't
50:08actually buying what you're getting
50:10um and so if you so the supplementation
50:14so something Market is so poor that some
50:17of these supplements
50:19um are uh are Infamous for just
50:23um being very difficult you know this
50:26um recommend melatonin supplements not
50:28because I don't think melatonin may be
50:30useful in terms of like helping with jet
50:32lag and stuff but it's because all the
50:34contaminants that have been found
50:36um because it's just there's no there's
50:39no downside for a company why would you
50:41test for contaminants because everyone
50:43else isn't testing and then you'd have
50:44to raise your prices and you get pressed
50:46out of business so there's no regulation
50:49to level the playing field saying
50:50everybody must not have harmful
50:54uh anyway and why because of the
50:56lobbying from the supplement industry
50:58um and when I say sub industry that's
51:00pretty much the drug industry I mean
51:02there's this kind of dichotomy where
51:03there's like the good supplement
51:04industry and then the bad big Pharma
51:06guess who owns most of the supplement
51:08industry big Pharma all right
51:11um they own yeah anyway okay
51:14um and so you shouldn't be surprised
51:16that they're using their political will
51:18to to do bad things okay oh so uh is
51:22there harm taking K2 just to waste money
51:24if you could actually get
51:26actual K2 without contaminants or
51:28anything then it would just be a waste
51:31um but uh but because this we've got a
51:35bad supplement Market it might be even
51:37worse than that but that's the best it
51:39would be it's a waste of money at least
51:41uh based on the current signs okay are
51:43there any specific symptoms that would
51:45indicate a point to someone having a
51:46vitamin K deficiency
51:51um I'm uh bleeding disorders
51:53um uh uh so yeah so um if you're if your
52:01coagulating the way it should clot the
52:03way it should there's all sorts of
52:04things uh Vitamin K is just one factor
52:07there's platelets and all sorts of
52:09things that go into making your blood
52:10clot I mean the reason it's such a a an
52:14incredibly complex process is because
52:16your body is just living a knife edge
52:18all the time right it has to instantly
52:21clot off you know the Cyber tooth chunk
52:24that just got taken out of your leg
52:25right otherwise you bleed to death so it
52:27has to at any moment like clot off like
52:30crazy at the same time
52:32if you're not being bleeding or being
52:34bitten you have to be super super liquid
52:37otherwise you clot up your brain your
52:39heart and die in an instant right that's
52:41what causes most about 90 of Strokes
52:43causes heart attacks is clotting where
52:45there shouldn't be clotting so it's
52:46amazing same thing with the immune
52:48system right the reason why people can
52:51take eat a peanut and then literally in
52:54a few minutes die it's because your
52:57immune system is right on the edge of
52:59catastrophic overreaction at all times
53:02why because we evolved in the context of
53:04being killed left and right from you
53:07know from the back to microorganisms
53:12um and so we have to deal this really
53:14fine dance of not overreacting but not
53:16under reacting it's amazing that any of
53:18us are alive it's very cool anyway okay
53:21that was a little uh that was a little
53:24tangent okay are there any specific
53:28um how efficiently is k1 converted to K2
53:30how about folks with dysbiotic gut
53:32syndrome like take bad antibiotics yeah
53:35okay so so that that was the point I
53:39um that even that so this person is
53:41worried wait a second what if I have a
53:43disc by this as well if I don't have
53:44good gut Flora what if I just took
53:46antibiotics wiped out on my Google floor
53:48and so then where where am I going to
53:50get my K2 well we learned in 2010
53:54we used to just think it was your
53:55bacteria making uh K2 for you but now in
53:582010 we realized ah our sales have an
54:00enzyme that make k2 so even if you had
54:02zero if you were you know had a Bubble
54:06Boy scenario where you had zero germs in
54:10um uh you'd still make k2
54:12um your cells would make it
54:14um and that's the reason why a steak has
54:16K2 in it is because the cow made K2 from
54:20the grass that it ate um that had K1 in
54:23um even if the even if the cow didn't
54:26have any bacteria they'd still make it
54:28okay why oh there we go oh why are all
54:33all my women friends in early 60s
54:35getting diagnosed with osteopenia
54:36osterosis is that model wrong to pair or
54:39bone ah bone density that of a 28 year
54:41old woman of childbearing age or being
54:44over diagnosed oh my God it's a
54:45fantastic question that's uh that's
54:48that's you know that's how I start my
54:50chapter on osteoporosis so when you're
54:53uh you know you get z-score you get the
54:55score saying whoa you are a standard
55:00um than you than you should be on your
55:02bone mineral density quick we gotta put
55:03you on drugs you gotta do all this other
55:05stuff that's not compared to people your
55:08own age that's compared to a young
55:11person so I mean you normally it's
55:14normal for men and women to lose bone
55:16mass with age and so it's not saying
55:19you're abnormal for your age group
55:21you're saying it's your abnormal
55:23compared to a young person you say well
55:26okay so it's important to understand but
55:29still don't you I mean you have weaker
55:33bones than you did when you were younger
55:34and so don't we want to do something
55:36about that well the critical thing the
55:40the critical Factor the reason we care
55:42about obviously bone marrow this is
55:44because we want to prevent fractures
55:45something like hip fracture can be fatal
55:47all sorts of terrible things happen okay
55:49but the primary determinant of whether
55:51or not you break your hip
55:53um or some of these bone fractures is
55:55actually not the density of your bones
55:57the strength of your bones it's full
55:58risk you can have the weakest Bones on
56:01the planet super super weak bones and
56:03never have and and never break your hip
56:06because you don't fall or you can have
56:08really strong bones and fall break your
56:11um and so a lot of the chapter I talk
56:13about fall risk like getting rid of uh
56:16like throw rugs and things things that
56:18can make you slip and then fall and hurt
56:19yourself regardless of your bone so yeah
56:26um uh and then I talk about the pros and
56:28cons of actually uh treating
56:32um uh uh low bone middle density and
56:34it's you know it's complicated and ah
56:38fascinating super fascinating it's like
56:41in fact like one of the uh side effects
56:44it's rare but one of the side effects of
56:47like these drugs like Fosamax these
56:48biphosphonates is bone fracture
56:51something called atypical a femur
56:53fracture where the largest bone in your
56:54body just basically snaps like without
56:57anything like without break like without
56:59falling or anything just snaps in half
57:01the biggest bone so I the irony of that
57:05the bone building drug
57:07the the one of the rare side effects is
57:09that you suffer this absolutely horrible
57:12devastating side effect of bone breakage
57:14without doing anything that's crazy
57:16anyway but there are benefits to check
57:19out the chapter it's very cool
57:21um in fact you know I'll probably do a
57:23web yeah I'll do a webinar on it
57:25yes yeah uh it's it's all sorts of good
57:28juicy juicy stuff so you don't have to
57:29wait for the book okay
57:33um uh do we think there's anything oh
57:36okay it looks like we are oh we're done
57:40with the K questions
57:42um it looks like and then there's all
57:44sorts of good non-k questions ah we're
57:46almost out of time but maybe we can get
57:48um uh do you think there's anything uh
57:51oh concrete that'll come from the White
57:52House conference on on nutrition Health
57:54oh yeah there were words really I mean
57:57the most exciting thing
57:59um was the announcement of this Greener
58:01by default um initiative in New York
58:04City New York City hospitals
58:06the meals are plant-based by default
58:11meaning I mean you can still order meat
58:14like go out of your way but if you don't
58:16say anything they will bring you
58:17plant-based meals like what do you say
58:18in a hospital healthy food
58:21mind blown right mind blown right in the
58:24what probably right it's the largest
58:25city in the country right one large city
58:27in the world and there are hospitals
58:29plant-based options by default why isn't
58:32that in every single Hospital in the
58:35in fact as far as I'm concerned
58:37shouldn't be by default it should be
58:39pipe it's like it's not like you can ask
58:41for cigarettes and the default is no
58:43cigarettes no no cigarettes in a
58:45hospital we don't want to that's a bad
58:46role modeling but anyway
58:48at least it's better than what is now so
58:50that is super amazing that that was that
58:52was announced by this was Eric um the
58:54work of Eric Adams the
58:56um plant-based mayor of New York City
58:58anyway oh let us end on that super cool
59:04um and uh now normally uh we only have a
59:07minute left normally I announce the next
59:09webinar but I think this is actually the
59:11last one of the year
59:14um now that's uh how not to age is
59:17I'm editing and fact checking I'm
59:19starting to draft all the new videos for
59:21next year and so as soon as I run across
59:24anything really juicy
59:26um that I know people will not want to
59:27wait for the video for I'll do a webinar
59:29so we're cut we're going to do a whole
59:33um throughout next year
59:35um so uh stay tuned if you want to make
59:38sure that you are you find out about
59:40them just have to be signed up to the
59:42nutritionfacts.org email newsletter for
59:45all the future details
59:47thanks so much everyone for joining me
59:51um I will be back hopefully on my
59:53treadmill next time you see me stay safe
59:55be kind don't get covid don't be stupid
59:58like me and hang out in crowded indoor
01:00:02enclosed spaces like I told everybody
01:00:07um get vaccinated eat your vegetables
01:00:09thank you everybody
