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Dr Greger's Daily Dozen Serving Sizes

Beans & Legumes (3 servings) • ½ cup cooked beans, lentils, or split peas • ¼ cup hummus or bean dip • 1 cup fresh peas or sprouted lentils Berries (1 serving) • ½ cup fresh or frozen berries • ¼ cup dried berries Other Fruits (3 servings) • 1 medium piece of whole fruit • 1 cup cut fruit • ¼ cup dried fruit Cruciferous Vegetables (1 serving) • ½ cup chopped broccoli, cabbage, or kale • 1 tbsp horseradish or mustard seed Greens (2 servings) • 1 cup raw leafy greens • ½ cup cooked greens Other Vegetables (2 servings) • ½ cup raw/cooked non-leafy veggies • ½ cup vegetable juice • ¼ cup dried mushrooms Flaxseeds (1 serving) • 1 tbsp ground flaxseeds Nuts & Seeds (1 serving) • ¼ cup nuts or seeds • 2 tbsp nut/seed butter Spices (1 serving) • ¼ tsp turmeric (or other herbs/spices) Whole Grains (3 servings) • ½ cup cooked grains or hot cereal • 1 slice whole-grain bread • ½ cup cooked pasta Beverages (5 servings) • 1 glass (12 oz) water, green tea, or hibiscus tea Exercise (1 serving...
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DEXA Scan Basics

  DEXA Scan Basics DEXA is essentially a 2-dimensional measurement of how much mineral is projected through an area of bone. It doesn't directly measure things such as: the quality of the collagen in your bone the microscopic architecture of the trabecular bone cortical thickness and geometry how well your bones adapt to exercise turnover rate: fresh tissue replacement all of the factors that determine how a bone handles a particular force T-Score: Compares your bone density to the peak bone mass of a healthy young adult (~age 30). This is the main score used to diagnose osteoporosis and guide treatment. Z-Score: Compares your bone density to people of your same age, sex, and ethnicity. Often omitted on standard reports unless doctors suspect secondary causes for bone loss. Strengthening Bones with Osteoporosis • Bones are living tissue that constantly rebuild. • Strength and resilience can improve through targeted weight-bearing/resistance exercises, proper nutrition, and medic...
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Sleep Efficiency

  Sleep efficiency is a key sleep metric that measures the actual amount of time you spend asleep relative to the total amount of time you spend trying to sleep in bed. ​It is calculated by dividing your total sleep time (the minutes you are actually asleep) by your total time in bed (from the moment you try to fall asleep until you wake up for the day), multiplied by 100 to get a percentage. For example, if you spend 8 hours (480 minutes) in bed and sleep for 7 hours (420 minutes), your sleep efficiency is 87.5%. ​Sleep Efficiency Ranges & What They Mean ​Sleep trackers and sleep medicine generally categorize sleep efficiency into the following standard ranges: ​ 90% or Higher (Excellent): This is considered the optimal range for adults. It indicates that you fall asleep relatively quickly, experience minimal disruptions or waking periods during the night, and spend your time in bed productively resting. ​ 85% to 89% (Good): This range is completely normal and healt...
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B12 Cheese Topping

Homemade Vegan Cheese Topping B12 Content: Approximately 2.1 mcg per tablespoon. Recipe: • 1/3 cup Now fortified nutritional yeast • 3/4 cup raw cashews • Salt to taste Daily Intake: 2 tablespoons (~4.2 mcg B12).
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Chicory

Drinking chicory, typically made by roasting and brewing the root of the Cichorium intybus plant, has been a popular coffee alternative for centuries. It offers several unique health benefits, primarily due to its high concentration of inulin , a type of prebiotic fiber. Here are the primary benefits of drinking chicory: 1. Digestive and Gut Health The most significant benefit of chicory root is its high inulin content. Prebiotic Power: Inulin acts as a "food" for beneficial gut bacteria (probiotics), which helps maintain a balanced microbiome. Relieves Constipation: Studies suggest that regular consumption of chicory inulin can increase bowel frequency and soften stool, making it a natural aid for chronic constipation. 2. Blood Sugar Management Chicory may help regulate blood sugar levels, which is particularly beneficial for those with diabetes or insulin resistance. Slows Glucose Absorption: The fiber in chicory slows down the digestion of carbohydrates, preventing sh...
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Urine PH

  Urine pH: what it actually tells you Urine pH reflects what your kidneys are excreting , not your body’s overall pH. Normal urine pH typically ranges from 4.5 to 8.0 . It can fluctuate daily and even hour to hour based on food, hydration, exercise, and medications. A more acidic or alkaline urine   does not mean your blood or tissues are acidic or alkaline Your blood pH is tightly regulated and does not change with diet. Typical patterns More acidic urine (lower pH) Higher intake of animal protein, grains, coffee, alcohol, dehydration More alkaline urine (higher pH) Higher intake of fruits, vegetables, legumes, mineral-rich water. How diet affects urine pH Because you eat a largely plant-based, vegetarian diet , your urine will often trend more alkaline , which is expected and generally normal. Foods that tend to raise urine pH (more alkaline urine) Leafy greens, cruciferous vegetables Most fruits (even citrus, once metabolized) Legumes ...
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Sleep Number Quality

Your Personal Sleep Quality Zones 🟢 GOOD SLEEP (Recovered) Heart rate: ≤ 54 HRV: ≥ 80 Respirations: ≤ 13 Daytime feel: steady energy, normal motivation 👉 Sleep did its job. 🟡 BORDERLINE / “OK BUT NOT IDEAL” Heart rate: 55–58 HRV: 65–79 Respirations: 13–14 Daytime feel: a little flat, slower start, but functional 👉 This is not bad sleep, just less recovery than usual. Light workouts or normal activity are fine. 🔴 POOR SLEEP (Under-recovered) This is when sleep truly didn’t restore you. Any two or more of the following together: Heart rate: ≥ 59 HRV: ≤ 64 Respirations: ≥ 15 Daytime feel: heavy, unmotivated, wired-but-tired, brain fog 👉 This reflects: Elevated sympathetic stress Fragmented or insufficient deep sleep Poor overnight recovery This is when: Hard training feels harder Energy dips persist You benefit from a lighter day Simple rule: Green = recovered. Yellow = proceed normally but don’t push. Red = pull back and support recovery. 🟢 GREEN DAY (2–3 ✔) Sleep was restorative ...
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