A: It doesn’t affect knees. Water should be consumed slowly sip by sip so that saliva gets mixed. So sitting down is a good idea.

A:Following a plant-based diet, green juice, intermittent fasting, and avoiding processed foods and milk products, along with regular workouts, positively impact arthritis. The inflammation-reducing properties of plant-based foods played a crucial role.

A: Blood pressure measurements are often taken incorrectly at doctor's offices, leading to higher readings. Proper measurements, such as research-grade measurements, may differ significantly from routine office measurements. There are 19 different elements that constitute an accurate BP measurement, and failure to adhere to these guidelines may result in higher readings.

A: The most recent guidelines by Joint National Committee (JNC-8) released in 2014 recommend that people under age 60 need to maintain their BP levels below 140/90 without medication. Target for those over age 60 is 150/90.

A: The diet remains the same; the only difference is that you can have a slightly longer eating window of 10-12 hours.

A: Oil consumption can lead to obesity, heart disease, and other health issues. It's essential to limit or avoid oils and focus on whole foods for fat sources.

A: Coconut is very healthy. Coconut water is exceptionally good. Coconut milk and butter are also acceptable. Only coconut oil is bad. I only allow consumption of oil of up to 2 teaspoons a day by those who are healthy and not on any medications. If you fit that profile you can use coconut oil, but everything you would do with it can also be done with ghee. Ghee is better as it has a better omega-6 to omega-3 ratio.

A: Oils are highly processed and calorie-dense, and they lack the fiber and nutrients found in whole foods. Limiting or avoiding oils can help with weight management and reduce the risk of chronic diseases.

A:"1. Sauté onions and spices in few tablespoons of water or use vegetable stock. 3. You can add ground mustard seeds or nut butters like peanut or cashew butter. 4. Use air fryers to replace deep frying or bake. 5. Mix avocados into dough to make stuffed parathas. Avocados are 80% fat.

A:Salads with avocado, fruits, nuts, and seeds; blended vegetable soups; various chaat dishes; sprouted mung salad; Japanese spinach with rice; Korean eggplant bharta; Thai spring rolls with peanut sauce.

A:Salads with avocado, fruits, nuts, and seeds; blended vegetable soups; various chaat dishes; sprouted mung salad; Japanese spinach with rice; Korean eggplant bharta; Thai spring rolls with peanut sauce.

A:"Many of these sprays are nothing but oil. Their single dose qualifies as zero calorie because it is less than 1/2 calorie (rounding of to zero) but you have to spray for only one tenth of a second which practically no body does.

A: The alternative approach focuses on eliminating the root cause, including a PBWF diet, avoiding animal foods, maintaining high activity levels, intermittent fasting, and practicing yoga and pranayama.

A: Different organizations recommend varying A1C targets. ACP suggests an A1C level between 7-8%, ADA recommends 7%, AACE advises 6.5%, and more aggressive management targets below 5.7%. The PBWF diet along with a shorter eating window is key to curing diabetes.

A: Fruits are perfectly fine. A plant-based whole food diet can help regulate blood sugar levels.

A: Include a 3-5 minute sprint before dinner to further lower A1C and fasting glucose levels.

A: Drink lots of water and walk for at least 60 minutes. Intermittent fasting and a plant-based whole foods diet also help. However, consult a physician for medical advice.

A:"Hope you are off medications. Lowering A1C below 7.9 with medications is harmful to your health and increases your all cause mortality risk. If you are not on medication than it is best to forget about it. Lower A1C isn’t necessarily worth worrying about. Live and enjoy your life following PBWF/IF/10K."

A:"It is incorrect to think that just because sugar numbers do not go up, food is good and vice versa. Some of the unhealthiest foods don’t increase your blood glucose and many healthy foods do. Refined fructose may not increase your blood glucose but that is more harmful than potatoes which do increase your blood glucose. Some foods increase your insulin resistance but do not increase blood glucose. These are lot worse than those foods that increase your blood glucose but do not increase insulin resistance. Rice and potatoes are two such examples. I had tried to explain this in my post “Why Sugar is Bad?” Please refer to it again. In 1940s Dr. Kempner treated his diabetic patients successfully by feeding them mostly rice and fruits.

A: Green leafy vegetables, beans, and fortified plant-based milks are good sources of calcium. A PBWF diet can provide adequate calcium without dairy.

A:The author discusses the health implications of dairy consumption, including associations with cancer, hormonal disruptions, cardiovascular diseases, and other health issues.

A:The author cites health reasons, including concerns about the impact of animal protein, hormones, and antibiotics present in dairy and the potential association with various health issues such as cancer, diabetes, and autoimmune diseases.

A: Walking, sprinting, yoga, and strength training are all beneficial. A combination of these can help maintain overall health and wellness.

A: Intermittent fasting can help with weight loss, improve metabolism, and reduce inflammation. It also helps in managing blood sugar levels and promoting longevity.

A:Prolonged fasting can be done through liquid fasts, fruit-only fasts, water fasts, and dry fasts. It's important to introduce food slowly when breaking the fast.

A:Fasting triggers various stages in the body, including ketosis, autophagy, and changes in hormone levels.

A:Intermittent fasting can help improve insulin sensitivity and may benefit individuals with diabetes, but medication adjustments should be made under medical supervision.

A:"Some people may find it difficult to reduce eating window immediately. If so you can reduce it gradually by say, one hour each week. It takes 3 weeks to form a new habit. Eat some nuts after dinner but within the eating window. They keep you full longer.

A:"I have not come across any scientific study that evidences this conclusion. Several studies have been done on mice that show that those who fasted once a week increased their life expectancy by 100%. When we used to follow lunar calendar many practices were tied to that. Now that we are following solar calendar, it is easy to tie things to that. Fasting twice a month is a very healthy practice. Once a week is even better.

A:Of the12 PBWF recommendations, only one is about not eating animal food. So if you follow the other 11 guidelines you will see improvements in health. In non-veg food the processed foods like bacon, ham, salami, bologna, hot dog and hamburger (at fast food chains) are the worst and should be avoided all costs. They are classified as Group-1 carcinogens by the World Health Organization, same as cigarettes.

A: Healthy fats are essential for brain function and hormone production. Good sources include avocados, nuts, seeds, and olives.

A: Green juice is rich in vitamins, minerals, and antioxidants. It can help boost immunity, improve digestion, and increase energy levels.

A: A PBWF diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds ensures balanced nutrition.

A: 42 grams of protein is enough.

A: Lalit challenges the idea of "Everything in Moderation," stating that moderate eating may lead to moderate diseases. Instead, he advocates for strict adherence to PBWF guidelines, emphasizing that this approach can lead to a life without common age-related diseases, providing increased energy and vitality, even in advanced age.

A: The author suggests that at least half of the total caloric intake should come from uncooked foods, with sprouted beans being one option to increase the percentage of raw food.

A: Antioxidants help neutralize free radicals, which can cause oxidative stress and damage to cells, thereby reducing the risk of chronic diseases such as cancer, heart disease, and Alzheimer's disease.

A: Meals with 5% oil, such as dal, rice, roti, subji; khichri with vegetables; stuffed parathas; idli sambhar; paper dosa; stir-fry veggies & rice, and others.

A: “In Australia average life expectancy is 82.5 years, in UK it is 81.2 years and in US it is 78.5 years. Most people in such Western countries live the last five years of their life frequenting doctors and hospitals. If you find that acceptable, you need not make any changes to your diet and lifestyle. Some prefer not to live that type of life. I in my health groups address to those. Life doesn’t have to be that way. In most Blue Zones around the world people live much longer and without frequenting doctors and hospitals.

A: Trans fats, added sugar, processed foods, and animal products are major triggers of inflammation. It's crucial to eliminate or minimize the intake of these substances for better overall health.

A: Gluten-free diets are beneficial for those with celiac disease or gluten intolerance. However, unnecessary gluten avoidance can lead to nutrient deficiencies if not managed properly.

A:Disease runs on a continuum. Every body in today’s world starts getting ill slowly once they are weaned off mother’s milk and eating table food which is often Inflammatory. Atherosclerosis is happening to all. The autopsy results of Vietnam soldiers as young as 18 showed clogging of blood vessels. Our body’s compensatory mechanism masks these developments. Those who work out and are not overweight develop this false sense of feeling healthy. Half the people who get first heart attack have normal cholesterol levels.

A:Inflammation is the body's response to perceived threats. Certain foods, particularly those high in animal proteins, can trigger inflammation. For cardiovascular health, it's essential to reduce inflammatory foods and increase the consumption of anti-inflammatory foods, like green leafy vegetables.

A:The endothelium, lining blood vessels, is crucial for smooth blood flow. Inflammatory foods contribute to plaque buildup, causing atherosclerosis. To prevent or improve cardiovascular diseases, one must stop consuming inflammatory foods and increase the intake of nitric oxide-releasing foods, especially green leafy vegetables.

A:Some people may find it difficult to reduce the eating window immediately. If so, you can reduce it gradually by, say, one hour each week. It takes 3 weeks to form a new habit. Eat some nuts after dinner but within the eating window. They keep you full longer.

A:Both are okay as long as you do not develop an addiction to them.

A:The five pillars of health, according to Lalit M Kapoor, are Food, Detoxification, Physical Activity, Emotional Support of Family and Friends, and Spiritual Balance. Food, accounting for 80% of health, is the most significant pillar, while the remaining factors collectively account for 20%. Kapoor emphasizes the importance of food in providing nutrition and energy, laying the foundation for overall health.

A: Including a variety of plant-based protein sources like beans, lentils, tofu, tempeh, nuts, and seeds can ensure adequate protein intake.

A:Proteins, fats, and carbohydrates provide energy for the body. While fats and carbs can be stored, there is no storage provision for protein. Excess protein leads to the liver converting nitrogen to ammonia and then to uric acid, putting a strain on the kidneys and liver.

A: Healthier alternatives include natural sweeteners like dates, maple syrup, and stevia. These options are less processed and contain more nutrients than refined sugar.

A: Generally, a well-planned PBWF diet provides all necessary nutrients. However, vitamin B12 and vitamin D supplements may be needed for some individuals.

A: Combining a PBWF diet with regular exercise, intermittent fasting, and mindful eating practices are effective strategies for weight loss.

A:Skin issues during weight loss may occur as toxins stored in fat are released and eliminated from the body, leading to temporary skin problems like pimples, which usually resolve over time.