Dr. Michael Greger

You can't outrun a bad diet ... If you're a moderately heavy person doing moderately intense physical activity, like biking or very brisk walking, you can burn off approximately 350 calories an hour ... Most drinks, snacks, and other processed junk are consumed at a rate of about 70 calories a minute. So therefore, it only takes 5 minutes of snacking for someone to wipeout a whole hour of exercise.

Alcohol increases your risk of cancer. Even light drinking, so less than a drink a day, increases risk of breast cancer.

There's benefit to early time-restricted feeding ... Critically, the timing of that window should be early rather than late. If you're going to skip any meal, you should skip supper, not breakfast. We should try to shift our calories toward the beginning of the day.

The best available balance of evidence suggests that the healthiest diet is one that minimizes the intake of meat, eggs, dairy, and processed junk and maximizes the intake of fruits, vegetables, legumes... whole grains, nuts and seeds, mushrooms, herbs and spices—basically, real food that grows out of the ground. These are our healthiest choices.

Eating a large apple before a meal is so filling that people go on to eat about 300 calories less food from the meal.

Milk is for babies. We're the only species... that drinks milk after weaning. And then to drink milk of another species, it doesn't make any sense.

The exact same food eaten at night is more fattening than the same number of calories, exact same food, eaten in the morning.

You can do laboratory studies where you sleep-deprive folks, and not only do they eat more, but they less healthy food.