The Doctor That Got Banned For Speaking Out:“We've Been Lied To About Medication!” Dr Aseem Malhotra

Intro (0s)

• Dr. Aseem Malhotra, a leading heart doctor in the UK, expresses his concern about the potential negative effects of the COVID-19 vaccine on society. He believes that the introduction of the vaccine has had a catastrophic impact, and he is particularly worried about the reported increase in heart attacks.
• Dr. Malhotra highlights the issue of commercial control over medical knowledge and the potential for harm from drug prescriptions. He argues that the current healthcare system prioritizes profit over patient well-being and that a shift towards a lifestyle-based approach to health is necessary.
• Dr. Malhotra emphasizes the importance of preventative measures to avoid heart disease and the need for a more holistic approach to healthcare. He also expresses gratitude to his audience and encourages them to subscribe to his channel, promising to continue delivering high-quality content and engaging guests.

The title for your book, why? (3m10s)

• Dr. Malhotra chose the title "First Do No Harm" for his book because it highlights the importance of prioritizing non-drug based approaches to managing chronic diseases. He believes that the current healthcare system overprescribes medications, leading to significant harm.
• He emphasizes that the title reflects a fundamental principle of medical ethics, which is to prioritize the well-being of patients and avoid causing them harm.
• Dr. Malhotra, a consultant cardiologist, explains that he specializes in interventional cardiology, which involves heart surgery. He transitioned from a more traditional approach to a more holistic perspective in 2014-2015.

Your professional title (5m44s)

• Dr. Malhotra has a passion for managing heart disease through lifestyle changes and evidence-based practices. He worked as an NHS doctor until 2019, when an event occurred that will be discussed later.
• The NHS, while providing excellent training, has a high workload and a shortage of doctors, leading to intense pressure on doctors. Dr. Malhotra highlights the high number of doctors working night shifts in the UK.
• Dr. Malhotra has managed tens of thousands of patients throughout his career, specializing in cardiology. He chose this field due to a personal experience with his brother, who had Down syndrome and a heart condition. His brother passed away at age 13 after a cardiac arrest following a seemingly standard tummy bug.

Why did you decide to specialise in the heart? (7m46s)

• Dr. Malhotra's interest in cardiology stemmed from a personal experience with a patient who died from viral myocarditis. This experience, coupled with his parents being doctors, instilled in him a desire to help people prevent and manage heart disease.
• He emphasizes the importance of understanding the heart's role in overall health, as it is often overlooked due to its unseen nature.
• Dr. Malhotra highlights the alarming statistics surrounding heart disease, stating that it is a leading cause of premature death globally, with an estimated 23.3 million deaths annually by 2030. He emphasizes the need to prioritize heart health not only to prevent premature death but also to maintain quality of life.

How many people are dying because of unhealthy hearts? (9m57s)

• Heart disease significantly impacts quality of life, even for those who survive. People with heart disease may experience chest pain, limiting their ability to exercise, and may develop heart failure, affecting their heart's pumping function. This reduced quality of life is as important as the premature death rate associated with heart disease.
• The focus on physical appearance can distract from addressing the root causes of health problems. While diet and exercise are important, the focus on body image can overshadow the need to address stress, social interactions, and other factors that contribute to poor health.
• Heart disease is a major health concern for women, even though they tend to live longer than men. While women may develop heart disease later in life, the rates catch up after menopause, making it a significant issue for women as well.

Why do women get fewer heart diseases? (11m47s)

• The speaker, Dr. Aseem Malhotra, is discussing how the NHS (National Health Service) failed his mother.
• He believes the system was overwhelmed and unable to adequately address his mother's health issues, which included rheumatoid and osteoarthritis.
• He suggests that his mother's health problems were exacerbated by her weight and her consumption of processed foods and sugar.

The NHS failed you, how? (12m22s)

• The NHS failed Dr. Malhotra's mother by missing a heart attack for nine days. This was due to the hospital being under strain and overwhelmed, leading to a lack of attention to detail and missed opportunities for proper diagnosis.
• Dr. Malhotra believes that the NHS has lost its ability to provide quality care due to the pressure it faces. This pressure is largely caused by diet-related diseases, which are preventable.
• Dr. Malhotra's father also passed away from a sudden unexplained heart attack. While the postmortem didn't reveal a classic heart attack, it was likely related to heart health. Dr. Malhotra believes that his father's death could have been avoided with better lifestyle choices and a focus on preventative care.

How could these deaths have been avoided (16m7s)

• Dr. Malhotra's friend, a healthy man with no family history of heart disease, suffered a fatal cardiac arrest. This was unexpected, as he was otherwise healthy and active.
• Dr. Malhotra believes that the ambulance's delayed arrival likely contributed to his friend's death. He explains that the average response time for cardiac arrests is 8 minutes, and that within that timeframe, there is a high chance of survival with proper medical intervention.
• Dr. Malhotra was puzzled by the cause of his friend's heart attack, as he had no significant risk factors. He suspected that something had happened in the recent past to accelerate the progression of heart disease, leading to severe blockages. He considered stress as a possible factor, but his friend was resilient and active.
• Dr. Malhotra learned about a study published in the Journal Circulation that investigated the potential link between mRNA vaccines and heart attacks. The study found that within eight weeks of receiving two doses of the Pfizer or Moderna vaccines, patients' risk of heart attack increased significantly from 11% to 25%.

The vaccine causing body and heart inflammation (20m34s)

• Dr. Malhotra's initial concern: Dr. Malhotra, a cardiologist, became concerned about the potential for the COVID-19 vaccine to cause heart inflammation after his father's death and a conversation with a colleague who shared findings of heart inflammation in vaccinated individuals.
• The pressure to silence research: Dr. Malhotra learned that a group of researchers had discovered evidence of heart inflammation in vaccinated individuals but were pressured to not investigate further due to potential funding issues from the pharmaceutical industry.
• Dr. Malhotra's public stance: Despite his initial support for the vaccine, Dr. Malhotra felt compelled to raise concerns publicly, particularly after the government mandated the vaccine for healthcare workers. He argued that the mandate was not scientifically or ethically justified, especially given the emerging evidence of potential harm.
• Backlash and censorship: Dr. Malhotra faced backlash for his public statements, including anonymous complaints to the Royal College of Physicians accusing him of spreading misinformation. This experience highlighted the challenges of challenging established narratives, particularly when they involve powerful interests.
• Dr. Malhotra's strategy: Dr. Malhotra recognized the need to publish his findings in a peer-reviewed journal to gain credibility and reach a wider audience. He spent nine months gathering evidence and collaborating with whistleblowers to support his claims.

Being accused of spreading misinformation (28m27s)

• Dr. Malhotra, a cardiologist, conducted research on the COVID-19 vaccine, consulting with experts in immunology and vaccine development.
• His research led him to conclude that the vaccine should have been suspended due to the potential for serious harm.
• A reanalysis of the original Pfizer-Moderna clinical trials by eminent scientists, including those associated with the BMJ, revealed that individuals were more likely to experience serious harm from the vaccine than from COVID-19 hospitalization, particularly during the early stages of the pandemic.

The harm of the vaccine (30m9s)

• The harm rate of the COVID-19 vaccine is concerning. The speaker argues that a 1 in 800 harm rate is unacceptable, especially when compared to other vaccines that were pulled from the market for much lower harm rates. They highlight that 40% of the serious harms reported in the original trial were related to clotting disorders.
• The effectiveness of the vaccine in preventing hospitalization is questionable. Data from the UK shows that for people over 70, 2,500 people needed to be vaccinated to prevent one hospitalization with COVID-19. The speaker considers this figure to be "a joke" and points out that the effectiveness is even lower for younger age groups.
• The risk of myocarditis or pericarditis from the vaccine is not negligible. The British Heart Foundation states that up to 1 in 10,000 people who receive the Pfizer vaccine may experience these conditions. The speaker disagrees with the statement that the risk is "very low" and believes that the potential for these serious side effects should be taken more seriously.

Responding to the British Heart Foundation comments (34m43s)

• Dr. Malhotra criticizes the British Heart Foundation (BHF) for being part of the "establishment" that is influenced by pharmaceutical companies. He points out that the BHF's chief advisor on heart disease, Professor Rory Collins, is heavily funded by pharmaceutical companies, creating a bias in their recommendations.
• Dr. Malhotra argues that the BHF is ignoring crucial data that contradicts their stance on statins. He highlights independent reanalyses and peer-reviewed journals that show more harm than good from statins, as well as real-world data and studies from Israel that demonstrate negative effects.
• Dr. Malhotra expresses concern about the BHF's silence on the 25% increase in heart attacks and cardiac arrests in young adults (16-39) following the COVID-19 vaccine. He emphasizes that this increase was not associated with COVID-19 itself, raising questions about the potential role of the vaccine. He also acknowledges the impact of pandemic-related stress, isolation, and mental health issues on heart health, but argues that these factors alone cannot fully explain the observed increase in heart problems.

Our lifestyle choices contribute to our heart problems (37m34s)

• Dr. Malhotra believes that lifestyle choices, such as stress, poor diet, and lack of exercise, contributed to the increase in heart attacks during the pandemic lockdowns. However, he acknowledges that the COVID-19 vaccine is likely a primary driver of excess deaths, based on the number of adverse reaction reports and the types of people experiencing these reactions.
• Dr. Malhotra cites the "Yellow Card scheme," a system for reporting adverse drug reactions, as evidence for the vaccine's potential role in excess deaths. He notes that the number of Yellow Card reports for the AstraZeneca vaccine was significantly higher than for other vaccines, with an estimated one in five reports indicating serious harm.
• Dr. Malhotra emphasizes that the evidence linking the vaccine to excess deaths is strong and should be considered the primary cause until proven otherwise. He expresses frustration that this evidence is being ignored, and he is actively seeking to understand the reasons behind this dismissal.

Did the vaccine have a net negative result? (40m46s)

• Dr. Malhotra acknowledges that some people have suffered from long COVID, even if they were not vaccinated. However, he emphasizes that the most serious aspects of COVID-19 occurred early in 2020, primarily affecting the elderly.
• He cites data reanalyzed by top scientists indicating that for individuals under 70, the risk of serious harm from COVID-19 was comparable to the flu, even from the beginning of the pandemic.
• Dr. Malhotra highlights the unusual and severe symptoms he experienced when he contracted COVID-19, including bizarre back pain and his partner's loss of smell and taste. He emphasizes that the widespread loss of smell and taste was unprecedented and distinguishes COVID-19 from the flu.

COVID was a lab leak (43m42s)

• The speaker argues that there were many factors contributing to the high death toll during the COVID-19 pandemic, including inadequate treatment protocols. He specifically mentions the overuse of intubation and ventilators, as well as the lack of consideration for alternative treatments like Ivermectin, which he believes could have been beneficial.
• The speaker criticizes the introduction of the COVID-19 vaccine, arguing that it was implemented prematurely. He points out that the virus had already mutated and become less lethal by the time the vaccine was rolled out. He also emphasizes the importance of natural immunity, which he believes is a powerful defense against the virus.
• The speaker accuses pharmaceutical companies of misleading the public about the effectiveness of the vaccine. He explains that they used a statistical technique called "relative risk reduction" to exaggerate the benefits of the vaccine, presenting a 95% protection against infection when the actual benefit was much lower. He uses the example of statins to illustrate how this technique can be used to misrepresent the effectiveness of drugs.

The drug companies misleading us (45m57s)

• Drug companies often present misleading information about the effectiveness of their medications. For example, a drug might reduce the risk of a heart attack by 50%, but this might only mean that one person out of 100 treated with the drug avoided a heart attack. This is a 1% absolute benefit, which is much less impressive than the 50% relative risk reduction.
• The COVID-19 vaccine trials were designed and analyzed by the drug industry, which raises concerns about potential bias. The trials showed a 95% relative risk reduction against infection, but this translates to a much smaller absolute risk reduction of 0.84%. This means that you need to vaccinate 119 people to prevent one infection.
• The narrative surrounding the COVID-19 vaccine has shifted over time. Initially, the focus was on preventing infection, but later the emphasis shifted to preventing serious illness and death. This change in messaging has led to confusion and skepticism among the public.
• The speaker believes that there might have been fewer deaths overall if the COVID-19 vaccine had only been offered to high-risk individuals at the beginning. This is a nuanced argument, but it highlights the importance of considering the potential benefits and risks of vaccination for different groups of people.

Do you think there would have been less death without the vaccine? (49m18s)

• Dr. Malhotra acknowledges that there may have been an overall benefit to the COVID-19 vaccine in terms of preventing severe illness and death, particularly in high-risk individuals. However, he emphasizes that true informed consent was not given to the public, as the potential risks and benefits were not fully disclosed.
• He highlights that the vaccine's serious harm rate of 1 in 800 would have been considered too high by any scientist or regulator, and that this was only a short-term assessment, as the vaccine did not undergo the usual 5-10 years of safety testing.
• Dr. Malhotra believes that if people had been fully informed about the risks and benefits, many, especially elderly individuals, would have chosen not to receive the vaccine. He also expresses understanding for public figures like Rachel Maddow who promoted the vaccine based on the information they were given by scientists and health authorities.

The government said the vaccine will protect us from COVID… (51m9s)

• Dr. Malhotra describes his experience speaking with the chairman of the British Medical Association (BMA) about the COVID-19 vaccine. He explained his concerns about the vaccine based on his analysis of data, but the chairman stated that most BMA members were getting their information from the BBC.
• Dr. Malhotra acknowledges the difficult situation healthcare professionals faced during the pandemic, with many deaths and overwhelmed hospitals. He understands why people might have been quick to accept information, even if it was not fully vetted, and why they might be slow to change their minds.
• Dr. Malhotra believes that a lack of transparency in the system, driven by the interests of big pharma, led to misinformation and a lack of accurate information from the beginning. He argues that this needs to be addressed to prevent similar situations in the future. He does not believe that the misinformation was malicious, but rather a result of politicians being influenced by lobbyists and misinformation from big food and big pharma.

Is it a malicious action from the government? (54m14s)

• The Daily Mail's influence on government policy: The speaker suggests that the Daily Mail's focus on sugar and tobacco influenced the then-Health Secretary Jeremy Hunt's policies. This influence is attributed to the Daily Mail's traditional support for the Conservative government.
• Lack of transparency in government decision-making: The speaker highlights a situation where government ministers had numerous meetings with food industry representatives regarding obesity strategies but no meetings with public health doctors. This lack of transparency raises concerns about the influence of industry interests on government policy.
• Fear and its impact on critical thinking: The speaker acknowledges that the initial fear surrounding the pandemic may have led to a lack of critical thinking. While acknowledging the understandable fear, the speaker suggests that this fear may have hindered the ability to engage in critical analysis of the situation.

How are we meant to trust the government if this happens again? (56m30s)

• The speaker expresses concern about the potential consequences of admitting mistakes made regarding the COVID-19 vaccine. He argues that if scientists were to admit they were wrong about the vaccine's safety, it could fuel conspiracy theories and erode public trust in vaccines in general. This could lead to a situation where people are less likely to get vaccinated against future pandemics, even if those vaccines are safe and effective.
• The speaker acknowledges that there will be a backlash from people who feel betrayed by the initial claims about the vaccine's safety. He understands the emotional response but emphasizes the importance of transparency and open communication to rebuild trust. He believes that explaining the mistakes made and addressing the concerns of the public is crucial for moving forward.
• The speaker highlights the difference between traditional vaccines and the COVID-19 vaccine. He acknowledges the benefits of traditional vaccines but emphasizes that the public often doesn't differentiate between different types of vaccines. This lack of understanding can lead to a generalized fear of all vaccines, even those with a proven safety record. He believes that clear communication and education are essential to address this issue.

How do we know who's telling the truth? (1h2m49s)

• Dr. Malhotra addresses the criticism he received in a Guardian article, highlighting that the author, Mark DW, has received funding from Pfizer, creating a potential bias. He also points out that the Medicines and Healthcare products Regulatory Agency (MHRA), presented as independent in the article, receives 86% of its funding from Big Pharma, further raising concerns about its impartiality.
• Dr. Malhotra emphasizes that the article's purpose was to undermine his credibility, as he is exposing what he believes to be a "horrific" situation regarding the COVID-19 vaccine. He draws parallels to historical figures like Mandela, Gandhi, and Martin Luther King, who faced similar attacks for challenging established systems.
• Dr. Malhotra acknowledges that many cardiologists agree with his views but are afraid to speak out publicly. He highlights the silence of many professionals as a form of tyranny, echoing Jordan Peterson's statement that silence can be a form of lying. He emphasizes the importance of speaking truth to power, even when facing intense criticism and personal attacks.

What is it like to be attacked constantly? (1h7m39s)

• Dr. Malhotra describes the constant attacks he faces for speaking out against the COVID-19 vaccine. He emphasizes that he is motivated by the suffering he sees and feels a deep sense of responsibility to speak out. He shares an anecdote about a doctor who confided in him about the death of a colleague due to the vaccine, but was too afraid to speak out publicly.
• Dr. Malhotra believes that the COVID-19 vaccine was likely beneficial for certain high-risk groups at the beginning of the pandemic, but that its continued use and mandates, especially after the emergence of the Omicron variant, became a net negative. He argues that the push for widespread vaccination was fueled by pharmaceutical companies like Pfizer, who were promoting mandates even after data showed the vaccine was not preventing infection and causing serious harm.
• Dr. Malhotra believes that the lockdowns, lifestyle changes, and stress caused by the pandemic also contributed to the rise in heart-related conditions. He emphasizes that the corporate capitalist system, driven by profit, often prioritizes financial gain over the safety and well-being of individuals.
• Dr. Malhotra explains that heart disease is a condition that affects the blood vessels of the heart, leading to a buildup of plaque that can block arteries. He clarifies that this is the most common type of heart disease, known as coronary artery disease.

What causes heart disease? (1h12m27s)

• Heart disease is caused by a buildup of plaque in the arteries. This plaque can rupture, causing a blood clot to form. If the clot blocks the artery, it cuts off blood supply to the heart muscle, leading to cell death and a heart attack.
• A heart attack occurs when a portion of the heart muscle dies due to lack of oxygen. This can happen over a period of minutes, and the symptoms include crushing chest pain that can radiate to the neck, jaw, shoulders, back, or left arm.
• Cardiac arrest is a sudden interruption of the heart's electrical activity. This causes the heart to quiver instead of pump blood effectively, leading to a lack of blood flow to the brain and other organs. If the heart doesn't restart, it can lead to death.

How to stop heart disease (1h17m59s)

• The traditional focus in cardiology was to lower LDL cholesterol to prevent heart disease. This was based on early studies showing a correlation between high cholesterol and heart disease. However, these studies only showed a strong link at very high cholesterol levels, and most people's cholesterol levels are genetically determined.
• Lowering cholesterol may not actually prevent heart disease. While people with very low cholesterol levels tended not to get heart disease, this could be due to other factors, not just their cholesterol. Furthermore, studies before statins were introduced did not show any benefit in lowering cholesterol to prevent heart attacks.
• Statins may have benefits beyond lowering cholesterol. Statins have anti-inflammatory and anti-clotting properties, which may be the reason they are effective in preventing heart disease. Other cholesterol-lowering drugs that don't have these properties have not shown the same benefits.

The shocking truth about statins (1h25m10s)

• Statins have a limited benefit for preventing heart attacks and strokes in people who have not had a heart attack. The benefit is estimated to be one in 100 over a five-year period, and they do not prolong life.
• Statins can cause significant side effects, including fatigue, muscle pain, erectile dysfunction, and sleep disturbances. These side effects are often quality-of-life limiting and can affect a large proportion of patients.
• Lifestyle changes, particularly diet, are crucial for preventing heart disease. Insulin resistance, caused by factors like poor diet, is a major driver of plaque buildup in arteries. The speaker emphasizes that there is no nutritional requirement for added sugar and that it should be avoided entirely.

The average amount of sugar consumed (1h32m7s)

• Dietary sugar is not essential for survival. The body can produce glucose from fat and protein. There is no nutritional value in sugar, and it only provides energy, which can be obtained from other sources.
• The World Health Organization recommends a maximum daily limit of six teaspoons of added sugar for adults. This is the maximum limit before health consequences start to accumulate.
• The average American consumes at least 20 teaspoons of sugar per day. This includes added sugar in processed foods, fruit juices, honey, and syrups. This is significantly higher than the recommended limit and can lead to health problems like heart disease and insulin resistance.

Are you hopeful we can overcome our sugar addictions? (1h37m48s)

• Dr. Malhotra believes that awareness of the harmful effects of sugar is increasing, and he advocates for treating ultra-processed foods as the "new tobacco."
• He highlights that ultra-processed foods, which often contain added sugar, make up a significant portion of the daily calorie intake in the UK and US.
• Dr. Malhotra emphasizes that ultra-processed foods, characterized by their long ingredient lists and additives, are linked to numerous health problems and should be avoided.

Ultra-processed foods need to be treated like the new tobacco (1h38m48s)

• Dr. Malhotra highlights the irony of hospitals serving junk food to patients with obesity-related conditions, emphasizing the need to remove ultra-processed foods from hospital settings.
• He points out that a significant portion of NHS staff are overweight or obese, suggesting a correlation between high sugar intake and increased risk of heart disease.
• Dr. Malhotra introduces the concept of "metabolic health" and its five measurable components, which can be used to assess an individual's risk of developing metabolic diseases like type 2 diabetes.

How much is the average American increasing their risk of getting heart disease? (1h40m2s)

• Metabolic Syndrome is a Major Risk Factor for Heart Disease: Metabolic syndrome is a cluster of five conditions (increased waist circumference, high triglycerides, low HDL cholesterol, pre-diabetes, and pre-hypertension). Having three or more of these conditions significantly increases the risk of heart disease. In the US, only one in eight adults have all five parameters within the normal range, meaning a large majority of the population is at risk.
• Dietary Changes Can Dramatically Reduce Heart Disease: The speaker argues that shifting to a healthier diet, eliminating ultra-processed foods, and increasing consumption of nuts, seeds, oily fish, whole fruits, and vegetables could reduce heart disease death rates by 50% globally within a year.
• Stress is a Major, Often Overlooked, Risk Factor for Heart Disease: The speaker emphasizes that chronic stress is as significant a risk factor for heart disease as smoking, high blood pressure, or type 2 diabetes. He notes that most people don't adequately manage stress, and that all of his heart patients have experienced high stress levels in the years leading up to their heart attacks.

Stress is a silent killer (1h43m39s)

• Chronic stress is a silent killer. It triggers the body to produce clotting factors and inflammatory markers, which can lead to chronic inflammation and an increased risk of heart attacks. This link between stress, inflammation, and heart disease has been proven through studies that show a correlation between subjective stress levels, brain activity, clotting factors, and heart attacks.
• Stress reduction is crucial for preventing and reversing heart disease. The two main causes of stress in society are work and relationship stress, which individuals can potentially address. One effective intervention is breath work and meditation, as demonstrated by a cardiologist in India who successfully reversed heart disease in patients through a lifestyle plan that included a high-fiber vegetarian diet, exercise, and Raj yoga meditation.
• The medical establishment may be reluctant to embrace stress reduction as a treatment for heart disease. The cardiologist's research, which showed that meditation was the only independent factor in reversing heart disease, was initially rejected for publication by a senior cardiology society. This suggests that the medical establishment may be hesitant to promote stress reduction as a treatment due to its potential impact on the stent business.

What should my daily routine be for a healthy heart? (1h48m57s)

• The speaker emphasizes the importance of a healthy diet, specifically mentioning the "piy poy diet" (likely a reference to the Mediterranean diet) as a way to promote heart health.
• The speaker encourages viewers to aim for at least 7 hours of sleep per night as a crucial component of overall health.
• The speaker advocates for consuming real food and eating when hungry, suggesting two to three meals per day and eating until feeling full.

Fasting for optimising our health (1h49m47s)

• Dr. Malhotra emphasizes the importance of avoiding ultra-processed foods and limiting starch intake for optimal health. He believes that whole foods, particularly fruits, vegetables, and low-sugar berries, are essential. He also recommends incorporating anti-inflammatory foods like extra virgin olive oil, nuts, seeds, and oily fish into the diet.
• Dr. Malhotra addresses the topic of fasting, acknowledging that it is a controversial area with mixed data. He believes that fasting can be beneficial for some individuals, but it can also increase stress levels and cortisol production, particularly for those who are already stressed or have poor sleep quality. He suggests that individuals should assess their own needs and consider their overall health before incorporating fasting into their routine.
• Dr. Malhotra debunks the myth that saturated fat is harmful to heart health. He states that butter, cheese, and red meat can be consumed in moderation without negatively impacting heart health. He encourages individuals to enjoy their food and prioritize whole, nutritious options. He also highlights the importance of managing stress through various methods like exercise, yoga, Pilates, or breathwork.

Is there such a thing as too much exercise? (1h52m4s)

• Dr. Malhotra acknowledges that there is such a thing as too much exercise, citing a study that found 11% of elite athletes develop severe heart blockages or disease by age 50. He believes this may be due to a combination of genetic predisposition and excessive exercise, particularly when combined with insufficient sleep.
• He emphasizes that the current guidelines recommending 150 minutes of moderate activity per week are likely accurate for optimal heart health. He personally follows this advice, opting for cycling and other activities that don't put excessive strain on his knees.
• Dr. Malhotra highlights the potential negative effects of excessive exercise, including increased risk of heart attacks and strokes, as well as a weakened immune system, leading to more frequent respiratory infections. He points out that communities known for longevity, like those in "blue zones," prioritize moderate activity and outdoor engagement rather than intense gym workouts.

Exercise doesn't help with weight loss (1h53m56s)

• Dr. Malhotra argues that exercise, while beneficial for mental health and other aspects of well-being, is not a significant factor in weight loss.
• He co-authored an article titled "It's Time to Bust the Myth of Physical Activity: Physical Inactivity and Obesity - You Can't Outrun a Bad Diet" for the British Journal of Sports and Medicine, emphasizing that weight gain is primarily determined by diet.
• Dr. Malhotra suggests that the idea of burning calories through exercise was promoted by the food industry, particularly companies like Coca-Cola and McDonald's, as a way to deflect responsibility for their products' contribution to obesity.

The importance of socialising on our health (1h54m45s)

• Dr. Malhotra emphasizes the importance of social interaction for both mental and physical health, arguing that it is a crucial factor often overlooked in discussions about health and well-being.
• He highlights the role of social connection in reducing stress and cortisol levels, suggesting that the quality of our relationships with friends and family significantly impacts our overall health.
• Dr. Malhotra even goes so far as to recommend hugging as a therapeutic practice, particularly for couples, due to its potential benefits in reducing stress and promoting well-being.

Why you need to start hugging more (1h55m38s)

• Hugging is beneficial for both physical and mental health. It releases hormones that reduce stress and improve mood, potentially lowering the risk of heart attacks.
• Social interaction is crucial for a strong immune system. Studies have shown that people with strong social connections are less likely to develop colds after being exposed to the virus.
• Loneliness is a growing epidemic with serious consequences. It contributes to a worsening mental health crisis and a decline in trust in government.
• Speaking the truth and acting with virtue are essential for societal progress. Fear of speaking out and a lack of trust can lead to stress and uncertainty, exacerbating existing problems.

What do you think your dad would be thinking? (1h58m7s)

• Dr. Malhotra reflects on his father's values, emphasizing the importance of honesty, integrity, loyalty, and striving to be the best version of oneself. He shares that his father instilled these values in him from a young age, even advising him to remain loyal to his football team.
• Dr. Malhotra highlights a quote from his father's eulogy, stating that "the ultimate purpose of knowledge is to reduce human suffering." He connects this to the Socratic idea that true wisdom comes from dialogue and understanding others.
• Dr. Malhotra emphasizes the importance of questioning one's own beliefs and engaging in open and compassionate discussions with others to reach a greater truth. He believes that listening to all sides of an issue is crucial for achieving a deeper understanding.

The power of conversation (1h59m47s)

• The importance of conversation: The text emphasizes the crucial role of open dialogue in society, particularly in the realm of health and science. It acknowledges the potential dangers of silencing dissenting opinions, even if they challenge established narratives.
• The need for diverse perspectives: The text advocates for presenting multiple viewpoints and encouraging critical thinking. It highlights the value of podcasts and other platforms that facilitate open discussions and allow individuals to form their own conclusions.
• Humility and open-mindedness: The text encourages listeners to approach new ideas with humility and open-mindedness, recognizing that what may seem controversial today could become widely accepted in the future. It draws parallels to historical figures whose revolutionary ideas were initially met with resistance.

The last guest question (2h2m38s)

• The host of the podcast asks Dr. Malhotra a question about the qualities that make people superstars. Dr. Malhotra responds that the common thread among superstars he knows is a love for humanity and a desire to give back to society.
• Dr. Malhotra then shares that while famous people may be considered superstars, he finds that the true superstars are often those who are not famous or wealthy but who possess exceptional character and humility.
• The host expresses appreciation for Dr. Malhotra's work and his courage in speaking out against the status quo. He highlights Dr. Malhotra's fearlessness in delivering the truth, regardless of the consequences, and encourages listeners to follow him on Twitter and read his books.