Here are the main takeaways from the video: 1. Dementia and Alzheimer's are currently the leading causes of death in the UK, likely due to an aging population. There are a dozen identified risk factors for developing dementia, including hearing loss, smoking, lack of exercise, pollution, social isolation, hypertension, alcohol intake, obesity, and diabetes. 2. The Mediterranean diet, which is rich in fruits, vegetables, fish, seafood, whole grains, olive oil, and low in ultra-processed foods, consistently comes up in scientific evidence as a beneficial diet for preventing and managing dementia and Alzheimer's. People who adhere to this diet have a lower risk of developing dementia and Alzheimer's. 3. The Mind diet, a blend of the Mediterranean and DASH diets with a focus on brain health, may also help prevent cognitive decline. 4. The FINGER trial in Finland, which included dietary guidance, exercise, cognitive training, and cardiovascular risk monitoring and management, showed significant improvements in several cognitive tasks in participants. 5. Medium-chain triglycerides (MCTs), specific types of fats that can be converted to ketones in our body, have shown potential benefits in small pilot trials. However, larger trials are needed to confirm these findings. 6. Ketogenic diets, which lead to the production of ketone bodies, have shown similar effects to MCTs in small trials. 7. Caloric restriction, without other major changes to the diet, has shown some memory improvement in one trial. 8. Coconut oil, which contains a fair amount of MCTs, might have a similar effect to MCTs. However, it also includes some larger saturated fats that probably raise cholesterol. 9. Souvenaid, a mix of numerous nutrients designed specifically for dementia patients, has shown mixed evidence in trials. Longer-term use (three years) may show benefits, but more research is needed. 10. The speaker emphasizes the importance of having high-quality conversations with your doctor and making educated choices based on available information.
At 71 with my cognitive decline accelerating I started trying quite a few things including CBT, health foods, fasting and exercise. For me, the overwhelming improvement came from CBT to get the mind motivated. Next was exercise. Getting outdoors and cycling developed into an unbelievable instant boost in my wellbeing and cognition, lasting 24 hours and much longer then that these days. I now cycle 2 to 3 times a week and incorporate some weight training, mind exertion and am experimenting with foods and fasting regimes. Stress and depression are completely gone and I'm excited about my life again.
@@zainsyed9811 Cognitive behavioral therapy (CBT): This is a type of psychotherapy that helps people change negative thinking patterns and behaviors. It is often used to treat depression, anxiety, and other mental health disorders
I honestly cannot thank you enough Dr. Gil. Your videos rescued me from what I can only describe as a " digital food cult " . I always thought I'm a critical thinker but the advice I received from the so-called keto gurus helped me to lose massive weight and I honestly stopped questioning them and asking for evidence . I actually thought blood cholesterol doesn't matter ,but the overwhelming amount of really good evidence you provided made me change my mind. I am currently reeducating myself when it comes to nutrition. Best wishes.
@@Enigmavelo Well I did some damage that's for sure. 2 years keto and carnivore with loads of saturated fat. And a year of junk food to follow. Back to square one right now.
I've been on and off the Keto and Carnivore diets for the last five years now, but never felt really healthy on them. I'm trying to switch to a more plant based diet now. What tripped me up is all the health influencers online, some of whom highly credentialed doctors and researchers, praising these diets sky high while presenting very convincing arguments extolling all of the benefits.
Fascinating, clear and careful as always. Thanks! I too attend brain conferences and unlike cardiologists, they don't have the surgeries and medications that make a big diff, so they're all about prevention.
When I used to eat meat I would buy from a farm not far from me and they did everything organically, it was grass-fed, all the things. The wife ran everything and she had read a book in the 80’s called Sugar Blues and she said that’s when they eliminated processed sugar from their diet. So they had been eating everything organic and nothing processed since the 80’s. She did take a tbsp of coconut oil daily because she believed it was health promoting and of course ate red meat frequently and she looked AMAZING! She’s 70 and is super fit and has aged so well. Her husband developed Alzheimer’s like 5-6 years ago and she had been taking care of him and early last year I noticed she was slipping also and now she barely can remember 5 minutes ago. They seemingly did everything “right” and yet she and her husband both have this awful disease and neither have reached 75. I can only imagine what their cholesterol levels were but people who raise beef don’t believe the science when it comes to cholesterol, sadly. They didn’t vaccinate or eat processed foods, I say that for the people who say those are culprits.
Research on farmers consistently show that they don't leave that long, despite the sport, animals and fresh air. Stress & saturated fats take their tolls over time :/
@@imhassaneinteresting isn’t it? My father in law got dementia at 60 and he has really high cholesterol and eats almost nothing but red meat. He’s 66 and lives in a nursing home.
@@PhysicsLaureI truly believe that having high cholesterol has a huge impact on it. My father in law got dementia at 60 and is 66 now and lives in a nursing home. He believed that it wasn’t a meal without bacon or red meat. He had always had really high cholesterol as you can imagine.
Wouldn’t it be interesting to have a bunch of people living in a community that raises and eats animals and compare it to a vegan community next door. Measure the calories produced on the land, carbon in the soil, biodiversity and health of the people. I’m sure doubling the number of cows on the planet, as required by free range methods, would greatly improve biodiversity. Our goal should be for humans and their domesticated animals to comprise 99.9% of mammalian biomass.
:”We don’t dismiss evidence based on funding” Okay, but we probably should be cautious regarding funding. When I see funding by the meat, dairy or sugar industries I suspect that funding is more likely to be provided to researchers who have been or are likely to be favorable to the industry’s interests.
Dr. Gil so many of us are learning what’s good for us yet we keep making decisions to eat harmful foods. Could you please talk about the behavioral aspect of quitting sugary or processed foods which are made to be addictive?
Psychology's a different field, with its own nomenclature and hierarchy of journals and knowledge of what constitutes best practice in study design. Also the entire field just went through a decade's worth of failures to replicate (search "replication crisis" in your brave search engine). I don't know that this is the best time to draw hard guidelines based on that corpus.
we have some older videos on simple psych/behavioral strategies, e.g. ruclips.net/video/om34ozo2KQg/видео.html but it's a good idea to get a pro in this area to come on since most people have heard the WHAT it's the HOW they struggle with
@@NutritionMadeSimple Unfortunately I am in a situation where my partner isn't very supportive of my decision to get lighter and healthier. It's one of the bigger obstacles I still struggle along with binge eating,so I still have a long bumpy road ahead. On the side note I've been productive today and I've made like five diffenrent soy products. Natto is still fermenting(wasn't easy to obtain the culture), soy sprouts are still sprouting, but soy milk is ready, okra is ready and tofu is under press. I am really glad you dispelled my concerns regarding soy,now I can enjoy soy products without fear of gynecomastia or low testosterone.
HI There are many self help book on how to change unproductive habits, bad habis, eg, Atomic Habits, and many others. However, the number one reason for having hard time to quit sugar or processed food, is that one is still eating these or has high carb eg lots of sweet fruits, once you address what you are doing and clean your environment, then you wouldn't crave as hard, [identify what triggers these habits, make doing these behavior hard and doing right behavior easier, [eg go for walk while you have prepared the clothes/shoes you will be wearing for walking, this becomes a new trigger of good behavior", good luck
@@NutritionMadeSimple please get Dr Lisa Mosconi on! She is a plant-based neuroscientist and talks a lot about how to prevent dementia. She has an awesome book about it, too!
There was a time in the UK when most adults smoked. The generation which is now being ravaged by dementia were largely smokers. My mother (a life-long chain smoker) suffered from dementia. Six of her seven siblings smoked (one sister was a nun) and smoking wrecked the health of each of the smokers. The one brother who escaped cancer became demented in old age. Smoking is now a good indicator of ones socio-economic status. In the school where I taught for decades very few teachers smoked (and those who did were killed by it) but ALL the ancillary staff smoked. Once again, an excellent presentation. Thank you.
Love your videos man! Keep up the good work. To you and your team: IMHO, you're the best channel on nutrition science out there. Thanks for the hard work. I know producing great videos AND great information is no easy task. Cheers!
Dr. Gil needs to throw around some F-bombs occasionally with the current crop of cholesterol denialists ("inflammation", with no citations to back up ... please). ... is what I think I'm glad I don't run his channel, it would go to sh*t in one episode's worth of
Would you do a video on diet and Hashimotos thyroid? This is a popular subject where people claim those of us who Hashimotos should eat gluten and dairy free but I’m not finding a lot of evidence on it. They advocate for an “AIP” diet for autoimmune diseases. Thank you for your time!
I gradually drifted to the Mediterranean diet because it just made me feel better. Every time I eat a huge steak (which I love) just jacks me up at night. My stomach is messed up until the next day.
I’d be really interested, if you found it lucrative and had the time, if you did a video on the different types of Saturated fats and their relationship to health. Thank you for all you do and I love your videos.
stearic acid, found on chocolate and some animal fats; type of SFA that do not raise cholesterol levels. So if that's sth you worry about, it's a type of SFA that you can consume without fear (that's the only one I know about haha)
@@bastianfuentes8335 yeah that type of thing! I know that most “animal” saturated fats are also broken down into several different categories based on chain length? Some are beneficial, some harmful, and some neutral. I don’t remember much more about them although I was always curious if there was more nuance to the saturated fat causes high LDL causes heart disease equation.
With regard to MCTs, it would be nice to do a study in the Philippines, where coconut oil is widely used in cooking to see if it has a positive effect on dementia and what effect it has on heart disease, if any.
Philippines is a country where a very high percentage dies from cardiovascular diseases premature. More so then many other countries. I suspect fat food and a general drinking habit.
They have a high rate of heart disease. 32nd worst in the world according to World Life Expectancy website. A rate of 192. Compare this with say the UK which has a rate of 43, putting it only 168th in the world.
@@WhereNerdyisCool Not the ones I know here, and I know many (late wife was Filipina). Mostly traditional foods like pancit, lumpia, fish, etc. And rice, of course. That said, I don't think they cook with coconut oil here. It's not as readily available, and is pricey. My with used olive oil for cooking, and peanut oil for deep frying.
I LOVE your videos and how you break down the facts. I am a health coach, and you have taught me what questions to ask when taking in information and how to be a better critical thinker. This video, in particular, is of particular interest to me as my Mom is currently in the late stages of the disease. Heart disease is also very strong in our family history with 5 family members dying of sudden heart attacks. Thank you so much for doing these videos and for your excellent ability to explain complicated studies.👍❤️
This is very nice, thank you. I am older at 54 and approaching the risk time for Alzheimer's. I am thankful that by eating the whole food-plant based diet, I have one of the best chances to avoid dementia. I have a 6 year head start but some say it is most useful to start the diet before middle age (I would assume 40 years old) and that starting later it has less of an impact. However, going whole food-plant based is a drastic change and would need a separate evaluation to show if it works as well starting into middle age. I have faith that it is far superior than the standard diet changes which are much more moderate.
@@aaronbr2001 yeah, but it has only ALA, but we need EPA and DHA. So vegans can try algae oils. Fish has Omega 3s (EPA, DHA) as they eat algae. So we can consume fish oil or algae oil to get epa/dha.
Great video. Also very important to get those VO2 max workouts in at least once a week. The lactic acid build up in the blood brain barrier from VO2 max work out signals the body to increase vascularization in the brain which is protective against neurodegenerative diseases.
Gil, I would love to get an expert's opinion/fact check on the fluoridated water debate. Particularly fluoride/fluoridated water potentially being a risk factor in calcifying the pineal gland, and through that leading to sleep disturbances by affecting the gland's functioning. Maybe that's beyond nutrition and into neurology, but it would still be nice to see it broken down by someone like you. Especially after this video, because I get concerned that about sleep as a dementia risk factor, and fluoride as a risk factor for damaging the pineal gland and thus affecting sleep! I've seen some actual qualified doctors pipe in on this, but it's so hard to tell these days whether even having MD behind the name can stop people from having some crackpot theories (unless they consistently demonstrate their rationality like you). Also there seems to actually be a lot of studies on this subject, but again, there are scientists who can have weird biases they are trying to confirm.
Very helpful and informative thank you! I'm a layperson but have read about correlation between insulin resistance and Alzheimer's disease, so wonder how this comes into play also? - with regard to the study you mentioned towards the end with caloric restriction (perhaps reducing insulin resistance). Fascinating to me that it's quite recent that the use of insulin in/by the brain has been discovered. My partner was diagnosed with Young Onset AD at the age of 57, and the neurologist told us emphatically there was no evidence for diet having any effect, although there is good evidence for exercise being beneficial. Thank you so much for helping to sift the wheat from the chaff, in terms of information. Best wishes to you.
Now it's hitting hard the starch diet of Dr. John McDougall. It seems to work and has reversed many diseases. It would be interesting if you could upload a video talking in detail about this diet.
Thanks a lot for this video! I have also seen recent WHO data that Alzheimer’s and dementia are a close 2nd after CVD as a cause of death in “rich” countries. That disease is so horrible for the person and everyone around them; it’s much scarier to me than going due to CVD! I’m very pleased to have found this video on this channel, and I hope scientists will find better treatments 🙏🏻
My mother had dementia and I noticed her diet for many years. This was her basic diet: no fruits, no veggies, no salads. She ate only cooked food, candy and donuts. She had colon Cancer and years later breast cancer but she did not die from cancer (early detection).
Goat milk is naturally high in MCTs. And yes, my cholesterol went up when I was consuming daily coconut oil. Now I just take a tsp of MCT oil in my coffee in the morning.
I am still anxious to see your proposed video on the toxic solvent extraction of seed oils. And, hopefully if the high temperatures and pressures make them rancid due to oxidation. Please advise when to expect this video. Thank you.
The most important thing about MCT is that it is a Three Letter Acronym. People love TLAs. HDL and LDL are just wonderful (or terrible) but ApoB will never have the same traction. MCT on other hand could possibly be the next big thing - saving us or killing us - with about 10% of the people who use it knowing either what it stands for or its implications 😄
Thank You for the summary. It would be good to know if there was any discussion around APOE 4 carriers. If not, I hope you would consider looking into it to find out if there are any strategies that may work for most but may be detrimental for APOE 4 carriers.
Olá Dr. Gil. Seus vídeos são excelentes não só pelas informações que trazem mas, também, pela forma com a qual você promove o desenvolvimento da análise crítica de informações acerca de saúde e nutrição. Aprendo muito com você!
@@NutritionMadeSimple Seria uma experiência extraordinária ouvir o Gil falar em português. Se isto funcionar bem, poderemos eventualmente incluir outras línguas para chegar a um público mais vasto. Há muitas pessoas, especialmente as que sofrem de doenças ou deficiências físicas, que estão constantemente à procura de informação bem explicada. Infelizmente, devido à barreira linguística, deparam-se com obstáculos que lhes dificultam o acesso a essa informação.
@@NutritionMadeSimple Seria excelente! Vejo que o canal está crescendo. Parabéns! Precisamos de um Canal br de nutrição assim. Por aqui, canal de nutrição segue a receita: efeito ou mecanismo da molécula + falácia da composição (parte pelo todo).
Interesting vlog and valuable information. Although I am deeper into this topic, I still lack of a proper definition of "Mediterranean diet" applied in referred studies. I am sure that a lot of your viewers would appreciate your vlog on a scientific definition for "Meditiaerranean diet" and a detailed food list and approx. composition of intakes for fats, proteins and carbohydrates.This would close the gap of referring to this diet and a proper (halfway scientific) application in daily life. Many thanks for your comment.
Your video is very good. Might be helpful to someone re: my experience with the Mediterranean diet. I'm in my mid 70s, and following the Mediterranean diet--I had read about it and thought it sounded sustainable. Well it is. I like to cook which is fortunate because you can't eat a lot of processed foods. I find it less sustainable in summer when it is very hot and don't feel like cooking. The food is very good, though I don't think I am following very strictly. It's definitely changed my taste for sweet and salty, making me more sensitive to too salty or too sweet. I eat much less red meat (a few times a month). I eat more seafood, esp salmon, which I've come to love---sort of the red meat of fish, I guess. And way more whole grains. I find less dairy way way more challenging. Not sure I am getting all that much benefit mentally. I feel better but who knows, right? Arthritis symptoms are less severe and stopped having GERD symptoms.I'm still on blood pressure and cholesterol meds. Btw, I find the inclusion of canola oil in Finland very strange, unless this is expeller pressed canola oil. Canola oil in the US at least is known to be heat processed and highly "purified". Extra virgin olive oil has higher phenols, is cold pressed, and not processed. It is not recommended according to Old Ways (website--the original group for the Mediterranean diet for health). I would recommend Oldways.com for info on how to go on it, they also have a FB group, and some publications and the 1 month challenge.
Soooo I totally get the connection BUT food and disease sometimes takes a backseat to genes… my husband eats like a teenager. He’s 65 years old still working as a financial consultant, strong as a horse and great blood work, but he eats nothing but crap and drinks 0 ounces of water a day all he drinks, his coffee and tea..
Genes absolutely play a central role. Having said that, crap isn't really specific. What constitutes crap? When does he eat it in the day? How much? Does he get enough sleep daily? Is he under a lot of stress? There's a lot more to dietary patterns than just eating healthy / eating crap. Also, coffee and tea are literally just seasoned water. There's some solids introduced but for the most part it's still just the same H2O you'd get from the tap / bottle. So he's definitely getting water, otherwise he'd experience dehydration symptoms fairly quickly.
Indeed . I know numerous ppl who have terrible diets , sedentary lifestyles who are hale and hearty well into their 70’s & 80’s ( many on medications ). And then there are the non smokers, moderate alcohol, healthy eaters and well educated professionals who have lived ‘ mind diet ‘ lifestyles BUT who carry the Alzheimer’s gene propensity ( family history ) and fall prey to the ravages of this largely genetic disease . All these YT discussions conveniently ignore the genetic factor and promise magic bullet solutions to the gullible viewers . Ekberg, Berry, Berg et al are almost Cult gurus who have grown v v rich off promoting theories that may well be discredited within 10-20 yrs . All safe,y straddling middle age themselves who& whose theories should not be slavishly followed until the test of time has proven them right . I thought this guy might address this conveniently ignored ‘ elephant in the room’ genetic factor , but it seems that baby is always thrown out w the bath water on these YT channels . How disappointed and disillusioned will so many of these YT acolytes be when they realise they possibly cannot outrun their own genetic lottery .
Day 4 of asking for a video about Omeprazole (or anti-acids in general) The doctor keeps giving my mum Omeprazole (for a couple of years now) but I have seen lots of RUclips doctors/gurus explaining that it actually makes acid reflux worse, and that by reducing the acidity of your stomach it makes digestion worse. What is the truth?
I suspect it depends on the cause of the acid reflux in the individual. Are they making too much acid or not enough? Also, is there a mechanical issue with the valve leading into the esophagus? You would have to find a doctor willing to run the tests to find out. If there’s too much acid or an un fixable mechanical issue anti acid med might be warranted. If it’s a fixable mechanical issue it should be fixed. If the acid level is too low add acid. A lot of the RUclips seem to believe most people have low acid but I don’t know if they have the evidence for it. Of course the pro anti acid crowd might not have the evidence either.
Actually, the food stuck in stomach due to lack of acid. I add some salt in my food and I seldom have GERD. Salt can become hydrochloric acid which is part of stomach acid and help speeding up digestion.
I understand that acid reflux is a low stomach acid problem. Maybe try B-HCl (Betaine Hydrochloric acid) just prior to eating to improve digestion. Not for use if you have stomach or duodenal ulcers.
Muito obrigada, Dr Gil, pelas valiosas informaçoes! é agora o único canal que sigo porque sintetiza tudo do que tem de mais atualizado em termos de nutriçao e saúde! Parabéns pelo seu grande trabalho nesse sentido! Saudaçoes do Brasil.
What are your thoughts about supplementing with DHA/EPA as my understanding is that vegans tend to run low on omegaquant testing. Maybe a separate video on this? Also I understand DHA/EPA supplementation can decrease triglycerides but I am seeing mixed results on LDL.
Any study show the effects of lower insulin levels in the brain, and how that impacts cognition and memory? One thing that's true with caloric restriction, increased ketones, and lower processed foods (i.e. Mediterranean diet)... they all have the potential to reduce circulating insulin hormone.
Any studies you reviewed that used actual mct oil and not the compound used in the study you mentioned? Btw, I love your site and value your objectivity.
I thought about this as well. Blending pure MCT oil (about a table spoon) into a drink like a smoothie strikes me as more robust for an experiment, though it can cause a little stomach or intestinal upset for a day or two as digestion adjusts to it. Most mixes with MCT (usually in powder form) are quite dilute.
Interesting & insightful Gil & so relevant when we see that data come out of the UK on dementia and Alzheimer's disease being the number 1 killer. The randomized trials with the Mediterranean diet or any other iteration of it may well be impractical as these trials need to be applied over very long time periods before a significant effect can be discerned. This large time frame also makes it difficult to keep many variables constant in the study.
0:17: 🧠 The video discusses the effect of diets and foods in preventing and managing dementia and Alzheimer's, with a focus on the Mediterranean diet and ketone bodies. 3:51: 🥦 The Mediterranean diet has been shown to improve cognitive function and lower cholesterol and glucose metabolism, potentially playing a role in protecting against Alzheimer's disease. 7:35: 🧠 The FINGER trial showed that a lifestyle intervention can improve cognitive function and prevent cognitive decline, with some gains being sustained in the long run. 11:28: 🔬 The video discusses the effectiveness of MCTs in treating Alzheimer's disease and the lack of evidence supporting their use. 15:07: 📚 The video discusses the effects of coconut oil on cholesterol levels and introduces a product called Souvenaid for dementia patients. Recap by Tammy AI
On a somewhat related issue , It would be so helpful, educational, and informative if you could do a video on a Risk Benefit Analysis of MCT Oil and Fish Oil. And if not even if you could ask your experts during interviews to cut through the weeds. I find it quite challenging to cut through the weeds with some reputable sources suggesting consumption of these while others suggesting, it (fish Oil) can increase risk of Afib and can actually increase LDL levels. Even VASCEPA® is alleged to cause increase incidence of AFIB. With MCT oil, based on sources confirming to cite the strongest hierarchy of evidence, it can wreak havoc with cardiovascular health. One source cited a study, where MCT oil when given to young healthy individuals, prior to cardiovascular exercise, wreaked considerable havoc and greatly amplified damage to their cardiovascular health within only a few weeks . I know some people may suggest, just consuming fish 2-4 times a week instrad of a fish oip supplement re: fish oil. But this may not be the best option due to financial concerns, contaminant, concerns and or environmental or ethical concerns. A algae based supplement may be the best and cost effective option to address most of these concerns. Some reputable sources suggest not taking any fish oil supplement until you get your base level of EPA/DHA first.
To add a bit more context, the "Mediterranean diet" described in studies, is the dietary pattern that Ancel keys observed in Mediterranean countries back in the 60s during the seven countries study
There is evidence that he influenced that diet. A lot of those people eat quite a bit of animal protein but they want to act like the blue zones are all vegan. That’s false. Genetics plays a decent role in this as well.
@@justjane1639 The main contributions of Ancel Keys were the mediterranean diet, the harms of Saturated Fat, and the role of cholesterol in heart disease and they have all become better supported by evidence as time has passed Please read this, it will help clear things up, (and maybe change your mind about Ancel Keys like it did for me) drive.google.com/file/d/1RgYppcyMbj419DELdDNhUomDGed_Lscr/view?usp=drivesdk Also, the fsct is Yudkin's warnings against sugar were not warranted back then, and even today, it's only harms are in increasing the risk of cavities or if it leads to a caloric surplus
Gil, every time I see a photo explanation of the Mediterranean Diet there’s a piece of salmon ( maybe the most commercially advertised fish) in it. Isn’t salmon a cold-weather fish that is not, nor has ever been part of, the Mediterranean Sea ecosystem?
Would you mind making a video on how SF affects blood lipids depending on its source? Cheese for example seems to have positive effect on lipids compared to beef and pork, but why is that? Is that because there's some different kind of SF in cheese? Or is that vitamin k2/calcium/bacteria in cheese that helps neutralize the bad effects of SF? What about other diary? Is eating cheese in itself really beneficial for your lipids or maybe cheese is used as a replacement for other bad foods in those studies?
Personally I don't need big studies on MCT oil improving cognition. I have done enough conscious tests on myself to know that mct oil improves clarity of my mind. But yeah I don't know if the side effects are long-term safe, so I take MCT oil only when I want that cognitive boost for sure.
How does MCT increase cholesterol compared to other types of SF? The diet could be modified to have the strict minimum of other SF, except stearic acid, and also incorporate foods that lower cholesterol. It would have a be a very precise diet I guess, not very fun to follow.
Important question for Dr. Gil: Did you just state, pure MCT oils(extracted from coconut oil) does not affect LDL lipids? The label on my MCT bottle says 95% saturated fat?? I think we are many who would like to know, how come MCT's are "neutral"! 😉 Does it affect triglyceride lipids? Referring to the "T" in the name! 🙂
Not all saturated fatty acids raise cholesterol. I can't rember how many SF totally exists (20-30 or so), but only a handful of them are artheriosclerotic.
Those Mediterraneans better enjoy their fish while they can. The few fish that aren’t plucked out of the sea will perish in the oxygen depleted oceans as they hit record high temperature after record high temperature.
Also somewhat related to cognition, I would love to see you consider doing a seperate video on Creatine Monohydrate, and some of the positive research based findings of creatine monohydrate consumption on cognitive health among many other things. Simon Hill of The Proof did a really fascinating Podcast Interview with one of the world’s most reputable authorities and researchers on Creatine Monohydrate, Dr Eric Rawson
Dr. Gil: would you please make a video on supplement's that claim are plaque dissolver, or heart healthy like Nattovena, Natookinase, Pine bark, Lumbrokinase, Pycnogenol and who should take these at what doses, thanks
Gil, I believe that Dale Bredesen has had some very good results with Alz patients. He uses a multi-pronged approach that does include nutrition as a significant part. Have you ever looked at his program? I'd be interested to know what you thought of his dietary guidelines.
yes, we went over some of his group´s pubs but it was mostly case reports and the intervention wasn't always clearly defined. happy to make content on it if more info arises
@@OngoGablogian185 Being a product of the '60s and '70s, I grew up calling Ph.D. and MDs by first name. Would go out drinking with college profs sometimes and sharing office space with them.
I did a deepdive on the role vitamin b in prevention (specifically b12 but covers b6 folate/folic acid and interplay of dha/epa and n3 oils). David smith from oxford has some excellent papers on this and lot of great vids on yt covering possible role of homocysteine in dementia. Recommend if anyone has interest in area.
If the Mediterranean diet is good for brain health, and, so far, there's a signal that keto is pointing in that direction as well, what about Mediterranean keto?
On another topic, what science say about Non-Hydrogenated margarine? Is it better than Butter? Is Butter better? I live in Canada and people still debate over it. I know Hydrogenated margarine is very bad for our health, but what about the non-hydrogenated one? People seems to say its healthy and others say its too processed. I wonder if there is any scientific evidence one is better than the other if replaced by the other.
I'm surprised you don't have a chapter in this video regarding exercise. Isn't it one of the most important things to be doing to stave off dementia? A UK alzheimers advocacy group cites 11 clinical studies showing that regular exercise reduces risk by 30%.
People in the low fat group probably had a lower vitamin E intake. Low plasma vitamin E is associated with higher Alzheimer risk. However vitamin E supplement don't seem to really work to decrease Alkzheimer risk. Or could it be reverse causation? Like people who eat more fat have lower risk because of the fats themselves and not because of the vitamin E they're getting?
Since elevated ketones appears to have some beneficial effect on lessening the development or effects of dementia, is there a working theory as to why that may be? Why might ketones, irrespective of their source (via keto diet or by direct supplementation without changing diet), possibly have a positive effect on dementia?
One thing is you won’t have many ketones if you eat too much sugar. Excess sugar will lead to dementia. May or may not be the ketones themselves so much as giving the brain a break from sugar
Ketones are an alternate fuel source for the brain when it cannot use glucose well. If it can’t use glucose well, function declined. But if it had a fuel it can use, like ketones, then function improves.
What about just eating healthy fats from nuts and seeds, leafy greens, algae, etc. in the whole form, I wonder? It's not producing ketones, but maybe ketones aren't the point, maybe good fats are.
As to confounding factors in the Mediterranean, I noticed when I traveled there in the 80s and 90s that far more people smoke. So, not smoking can't be a reason they're healthier. Chalk one up for the diet!
Thank you very much for this information ! I I try to eat more the Mediterranean way (you convinced me 😂). I will look at your channel again to rewatch the videos about Mediterranean diet. I also discovered a channel that I think you would like : doctor’s kitchen. I would like an interview of you two together because you share the same principles : science based / educating people / nuanced and step by step approach … NB Could you make some videos as well about menopause and HRT ? And also collagen supplement vs skin and joint aging ? Thanks a lot in advance and have a great day 🙏 BTW flying tomorrow to Lisbon for the holidays 😎
I have been following the Mediterranean/Mind diets for years without really meaning to. The more you move towards eating healthy, you head in that direction. I eat lots of fruits and vegetables, fish, clean meats, and dairy. I rarely buy anything in the middle aisles of the grocery store.
I think I saw something about omega 3's prevent or even reverse mental decline. I think that makes sense since the Japanese eat more fish and generally live long.
Regarding getting MCTs from a refined organic MCT product vs organic virgin coconut oil: Have you checked the saturated fats in MCT oil by comparison? Each of these products have the same amount of saturated fat per tablespoon (13 grams, 64% of the RDA). Perhaps you get a bigger ketone boost from the refined MCT oil. But I think the 300% greater cost of MCT oil causes me to question the benefits of one over the other until more research is done. BTW After one year, I transitioned from keto to the Mediterranean diet, which I’ve been on for a year. In the past two years, I have lost 90 pounds and continue to lose fat. My quarterly check ups, blood tests and urinalyses have shown normal insulin sensitivity, normal fasting glucose, the reversal of pre-diabetes, reversal of metabolic syndrome, improved HDL, low LDL, low VLDL and normal triglycerides. I am pleased that I didn’t go with semaglutide or weight loss surgery. I have converted a diet into a sustainable way of living.
I'd like your opinion about populations who have been discovered. They have no health issues until integration into our dietary systems and having access to our foods. Are these just made up stories used by individuals to discredit guidelines?
NSAIDs and cartilage healing, Dr. just told me NSAIDS a detrimental to healing cartilage. I know it may not be in the "Nutrition area" but sure would love to get more on this from a trusted source.
I tried MCT oil. The one I purchased has 14 g of saturated fat per tablespoon. When aI noticed that label, I stopped taking it because I am trying to keep my LDL down with diet and avoiding medication. But while I was taking MCT for that month, I really liked it. I don’t eat in the a.m., and MCT really helped delay and also suppress feelings of hunger so I was less likely to pig out later in the day. I think it also helped my cognition during the morning fasting period. I also noticed my eyes felt less dry. On the down side, it can cause you to run to the bathroom at first within a short time of taking it. I’m debating whether to start staking it again because I want the benefits but I still have concerns regarding the amount if saturated fat.
@@RagdyAndy My LDL is high and seems very responsive to saturated fat in my diet, but I would like to experiment more with specific foods. Cutting out all animal products and plant sources of saturated fat still did not get my LDL below 100. But that approach affected my hormones so I had to scale back. I’m still looking for a solution other than a statin.
![MISSING: SLIM SHADY [Expanded Mourner’s Edition Trailer]](http://i.ytimg.com/vi/xh8qgHrOO1g/mqdefault.jpg)
Here are the main takeaways from the video:
1. Dementia and Alzheimer's are currently the leading causes of death in the UK, likely due to an aging population. There are a dozen identified risk factors for developing dementia, including hearing loss, smoking, lack of exercise, pollution, social isolation, hypertension, alcohol intake, obesity, and diabetes.
2. The Mediterranean diet, which is rich in fruits, vegetables, fish, seafood, whole grains, olive oil, and low in ultra-processed foods, consistently comes up in scientific evidence as a beneficial diet for preventing and managing dementia and Alzheimer's. People who adhere to this diet have a lower risk of developing dementia and Alzheimer's.
3. The Mind diet, a blend of the Mediterranean and DASH diets with a focus on brain health, may also help prevent cognitive decline.
4. The FINGER trial in Finland, which included dietary guidance, exercise, cognitive training, and cardiovascular risk monitoring and management, showed significant improvements in several cognitive tasks in participants.
5. Medium-chain triglycerides (MCTs), specific types of fats that can be converted to ketones in our body, have shown potential benefits in small pilot trials. However, larger trials are needed to confirm these findings.
6. Ketogenic diets, which lead to the production of ketone bodies, have shown similar effects to MCTs in small trials.
7. Caloric restriction, without other major changes to the diet, has shown some memory improvement in one trial.
8. Coconut oil, which contains a fair amount of MCTs, might have a similar effect to MCTs. However, it also includes some larger saturated fats that probably raise cholesterol.
9. Souvenaid, a mix of numerous nutrients designed specifically for dementia patients, has shown mixed evidence in trials. Longer-term use (three years) may show benefits, but more research is needed.
10. The speaker emphasizes the importance of having high-quality conversations with your doctor and making educated choices based on available information.
AI summary? "The Speaker"
At 71 with my cognitive decline accelerating I started trying quite a few things including CBT, health foods, fasting and exercise. For me, the overwhelming improvement came from CBT to get the mind motivated. Next was exercise. Getting outdoors and cycling developed into an unbelievable instant boost in my wellbeing and cognition, lasting 24 hours and much longer then that these days. I now cycle 2 to 3 times a week and incorporate some weight training, mind exertion and am experimenting with foods and fasting regimes. Stress and depression are completely gone and I'm excited about my life again.
Sounds promising. Can I ask how much and what CBT you were taking?
@@zainsyed9811 Cognitive behavioral therapy (CBT): This is a type of psychotherapy that helps people change negative thinking patterns and behaviors. It is often used to treat depression, anxiety, and other mental health disorders
@@ashberger2717 thank you for the information. Will look into this. Much appreciated 👍
I honestly cannot thank you enough Dr. Gil. Your videos rescued me from what I can only describe as a " digital food cult " . I always thought I'm a critical thinker but the advice I received from the so-called keto gurus helped me to lose massive weight and I honestly stopped questioning them and asking for evidence . I actually thought blood cholesterol doesn't matter ,but the overwhelming amount of really good evidence you provided made me change my mind. I am currently reeducating myself when it comes to nutrition. Best wishes.
Absolutely our experience and thank goodness we didn’t wreck our long term health.
@@Enigmavelo Well I did some damage that's for sure. 2 years keto and carnivore with loads of saturated fat. And a year of junk food to follow. Back to square one right now.
I've been on and off the Keto and Carnivore diets for the last five years now, but never felt really healthy on them. I'm trying to switch to a more plant based diet now. What tripped me up is all the health influencers online, some of whom highly credentialed doctors and researchers, praising these diets sky high while presenting very convincing arguments extolling all of the benefits.
Fascinating, clear and careful as always. Thanks! I too attend brain conferences and unlike cardiologists, they don't have the surgeries and medications that make a big diff, so they're all about prevention.
I try to switch to mediterranean diet, too. So far I managed to successfully incorporate wine and coffee.
Haha! Post of the week. 👍
...that's a good start! 😂
😂😂😂😂
3:28 3:28 3:29 3:29 3:29 3:
😂
Thank you for not being a sell out and helping us, you’re a good person. We need more people like you
When I used to eat meat I would buy from a farm not far from me and they did everything organically, it was grass-fed, all the things. The wife ran everything and she had read a book in the 80’s called Sugar Blues and she said that’s when they eliminated processed sugar from their diet. So they had been eating everything organic and nothing processed since the 80’s. She did take a tbsp of coconut oil daily because she believed it was health promoting and of course ate red meat frequently and she looked AMAZING! She’s 70 and is super fit and has aged so well. Her husband developed Alzheimer’s like 5-6 years ago and she had been taking care of him and early last year I noticed she was slipping also and now she barely can remember 5 minutes ago. They seemingly did everything “right” and yet she and her husband both have this awful disease and neither have reached 75. I can only imagine what their cholesterol levels were but people who raise beef don’t believe the science when it comes to cholesterol, sadly. They didn’t vaccinate or eat processed foods, I say that for the people who say those are culprits.
I've personnaly never seen someone having memory loss issues but I've also never seen someone who eats a lot of animal foods.
Research on farmers consistently show that they don't leave that long, despite the sport, animals and fresh air. Stress & saturated fats take their tolls over time :/
@@imhassaneinteresting isn’t it? My father in law got dementia at 60 and he has really high cholesterol and eats almost nothing but red meat. He’s 66 and lives in a nursing home.
@@PhysicsLaureI truly believe that having high cholesterol has a huge impact on it. My father in law got dementia at 60 and is 66 now and lives in a nursing home. He believed that it wasn’t a meal without bacon or red meat. He had always had really high cholesterol as you can imagine.
Wouldn’t it be interesting to have a bunch of people living in a community that raises and eats animals and compare it to a vegan community next door. Measure the calories produced on the land, carbon in the soil, biodiversity and health of the people. I’m sure doubling the number of cows on the planet, as required by free range methods, would greatly improve biodiversity. Our goal should be for humans and their domesticated animals to comprise 99.9% of mammalian biomass.
:”We don’t dismiss evidence based on funding” Okay, but we probably should be cautious regarding funding. When I see funding by the meat, dairy or sugar industries I suspect that funding is more likely to be provided to researchers who have been or are likely to be favorable to the industry’s interests.
Dr. Gil so many of us are learning what’s good for us yet we keep making decisions to eat harmful foods. Could you please talk about the behavioral aspect of quitting sugary or processed foods which are made to be addictive?
Psychology's a different field, with its own nomenclature and hierarchy of journals and knowledge of what constitutes best practice in study design.
Also the entire field just went through a decade's worth of failures to replicate (search "replication crisis" in your brave search engine).
I don't know that this is the best time to draw hard guidelines based on that corpus.
we have some older videos on simple psych/behavioral strategies, e.g. ruclips.net/video/om34ozo2KQg/видео.html
but it's a good idea to get a pro in this area to come on since most people have heard the WHAT it's the HOW they struggle with
@@NutritionMadeSimple Unfortunately I am in a situation where my partner isn't very supportive of my decision to get lighter and healthier. It's one of the bigger obstacles I still struggle along with binge eating,so I still have a long bumpy road ahead. On the side note I've been productive today and I've made like five diffenrent soy products. Natto is still fermenting(wasn't easy to obtain the culture), soy sprouts are still sprouting, but soy milk is ready, okra is ready and tofu is under press. I am really glad you dispelled my concerns regarding soy,now I can enjoy soy products without fear of gynecomastia or low testosterone.
HI There are many self help book on how to change unproductive habits, bad habis, eg, Atomic Habits, and many others. However, the number one reason for having hard time to quit sugar or processed food, is that one is still eating these or has high carb eg lots of sweet fruits, once you address what you are doing and clean your environment, then you wouldn't crave as hard, [identify what triggers these habits, make doing these behavior hard and doing right behavior easier, [eg go for walk while you have prepared the clothes/shoes you will be wearing for walking, this becomes a new trigger of good behavior", good luck
@@NutritionMadeSimple please get Dr Lisa Mosconi on! She is a plant-based neuroscientist and talks a lot about how to prevent dementia. She has an awesome book about it, too!
There was a time in the UK when most adults smoked. The generation which is now being ravaged by dementia were largely smokers. My mother (a life-long chain smoker) suffered from dementia. Six of her seven siblings smoked (one sister was a nun) and smoking wrecked the health of each of the smokers. The one brother who escaped cancer became demented in old age. Smoking is now a good indicator of ones socio-economic status. In the school where I taught for decades very few teachers smoked (and those who did were killed by it) but ALL the ancillary staff smoked.
Once again, an excellent presentation. Thank you.
You deserve 17 million subscribers, not 0.17 million.
You’re my favorite nutrition channel and you’re the only nutrition channel my husband watches.
Love your videos man! Keep up the good work.
To you and your team: IMHO, you're the best channel on nutrition science out there.
Thanks for the hard work. I know producing great videos AND great information is no easy task.
Cheers!
Dr. Gil needs to throw around some F-bombs occasionally with the current crop of cholesterol denialists ("inflammation", with no citations to back up ... please).
... is what I think
I'm glad I don't run his channel, it would go to sh*t in one episode's worth of
Yes, he and Simon Hill from the Proof. All science based.
Would you do a video on diet and Hashimotos thyroid? This is a popular subject where people claim those of us who Hashimotos should eat gluten and dairy free but I’m not finding a lot of evidence on it. They advocate for an “AIP” diet for autoimmune diseases. Thank you for your time!
As a Hashimoto's sufferer I would also be interested in this.
Yes, this would be helpful. 🙏
Thanks for everything. For me you set the gold standard in digestible nutrition advice.
Pun intended?
I gradually drifted to the Mediterranean diet because it just made me feel better. Every time I eat a huge steak (which I love) just jacks me up at night. My stomach is messed up until the next day.
Excellent video doctor.....thanks for shedding some light on this difficult and uncomfortable subject.
I’d be really interested, if you found it lucrative and had the time, if you did a video on the different types of Saturated fats and their relationship to health. Thank you for all you do and I love your videos.
stearic acid, found on chocolate and some animal fats; type of SFA that do not raise cholesterol levels. So if that's sth you worry about, it's a type of SFA that you can consume without fear (that's the only one I know about haha)
@@bastianfuentes8335 yeah that type of thing! I know that most “animal” saturated fats are also broken down into several different categories based on chain length? Some are beneficial, some harmful, and some neutral. I don’t remember much more about them although I was always curious if there was more nuance to the saturated fat causes high LDL causes heart disease equation.
With regard to MCTs, it would be nice to do a study in the Philippines, where coconut oil is widely used in cooking to see if it has a positive effect on dementia and what effect it has on heart disease, if any.
Philippines is a country where a very high percentage dies from cardiovascular diseases premature. More so then many other countries. I suspect fat food and a general drinking habit.
They have a high rate of heart disease. 32nd worst in the world according to World Life Expectancy website. A rate of 192. Compare this with say the UK which has a rate of 43, putting it only 168th in the world.
I'd be curious to see that. I have many friends from PH and their diets seem to be the Western junk food diet on steroids
@@WhereNerdyisCool Not the ones I know here, and I know many (late wife was Filipina). Mostly traditional foods like pancit, lumpia, fish, etc. And rice, of course. That said, I don't think they cook with coconut oil here. It's not as readily available, and is pricey. My with used olive oil for cooking, and peanut oil for deep frying.
@@RaveyDavey lots of sugar in cooking
I LOVE your videos and how you break down the facts. I am a health coach, and you have taught me what questions to ask when taking in information and how to be a better critical thinker. This video, in particular, is of particular interest to me as my Mom is currently in the late stages of the disease. Heart disease is also very strong in our family history with 5 family members dying of sudden heart attacks.
Thank you so much for doing these videos and for your excellent ability to explain complicated studies.👍❤️
This is very nice, thank you. I am older at 54 and approaching the risk time for Alzheimer's. I am thankful that by eating the whole food-plant based diet, I have one of the best chances to avoid dementia. I have a 6 year head start but some say it is most useful to start the diet before middle age (I would assume 40 years old) and that starting later it has less of an impact.
However, going whole food-plant based is a drastic change and would need a separate evaluation to show if it works as well starting into middle age. I have faith that it is far superior than the standard diet changes which are much more moderate.
Don't forget to have your omega 3's!
I was plant based but am now eating fish again as I couldn't tolerate the supplements.
@@Michelle_Emm no supplements needed, seeds are delicious. I put flaxseed on my oats. Broccoli and other vegetables also have omega 3
@@Michelle_Emm you may try algae oil as Gil does
@@aaronbr2001 yeah, but it has only ALA, but we need EPA and DHA. So vegans can try algae oils. Fish has Omega 3s (EPA, DHA) as they eat algae. So we can consume fish oil or algae oil to get epa/dha.
Great video. Also very important to get those VO2 max workouts in at least once a week. The lactic acid build up in the blood brain barrier from VO2 max work out signals the body to increase vascularization in the brain which is protective against neurodegenerative diseases.
Gil, I would love to get an expert's opinion/fact check on the fluoridated water debate. Particularly fluoride/fluoridated water potentially being a risk factor in calcifying the pineal gland, and through that leading to sleep disturbances by affecting the gland's functioning. Maybe that's beyond nutrition and into neurology, but it would still be nice to see it broken down by someone like you.
Especially after this video, because I get concerned that about sleep as a dementia risk factor, and fluoride as a risk factor for damaging the pineal gland and thus affecting sleep!
I've seen some actual qualified doctors pipe in on this, but it's so hard to tell these days whether even having MD behind the name can stop people from having some crackpot theories (unless they consistently demonstrate their rationality like you). Also there seems to actually be a lot of studies on this subject, but again, there are scientists who can have weird biases they are trying to confirm.
Self reporting is the worst form of dietary reporting. This is why the china study was great, 3rd parties watched and noted exactly what was eaten
Very helpful and informative thank you! I'm a layperson but have read about correlation between insulin resistance and Alzheimer's disease, so wonder how this comes into play also? - with regard to the study you mentioned towards the end with caloric restriction (perhaps reducing insulin resistance). Fascinating to me that it's quite recent that the use of insulin in/by the brain has been discovered. My partner was diagnosed with Young Onset AD at the age of 57, and the neurologist told us emphatically there was no evidence for diet having any effect, although there is good evidence for exercise being beneficial. Thank you so much for helping to sift the wheat from the chaff, in terms of information. Best wishes to you.
Classical Mediterraniam diet is also defined as LOW in dairy and meat (also low in white meat like poultry).
Thank you so much for this video. The information is excellent and your integrity shines through! Best wishes from the UK.
Now it's hitting hard the starch diet of Dr. John McDougall. It seems to work and has reversed many diseases. It would be interesting if you could upload a video talking in detail about this diet.
Thanks a lot for this video!
I have also seen recent WHO data that Alzheimer’s and dementia are a close 2nd after CVD as a cause of death in “rich” countries. That disease is so horrible for the person and everyone around them; it’s much scarier to me than going due to CVD!
I’m very pleased to have found this video on this channel, and I hope scientists will find better treatments 🙏🏻
My mother had dementia and I noticed her diet for many years. This was her basic diet: no fruits, no veggies, no salads. She ate only cooked food, candy and donuts. She had colon Cancer and years later breast cancer but she did not die from cancer (early detection).
Goat milk is naturally high in MCTs. And yes, my cholesterol went up when I was consuming daily coconut oil. Now I just take a tsp of MCT oil in my coffee in the morning.
Did your LDL went down when you switched from coconut oil to MCT, and if so was the change significant?
My husband increased his intake of olive oil and his cholesterol went down!
@@kelli130 I'm about to retest my blood lipids. I assume it went down, but can't be sure. I do feel better, as I'm less tired and less winded now.
@@Michelle_Emm Olive oil is great, though I don't want it in my coffee.
I am still anxious to see your proposed video on the toxic solvent extraction of seed oils.
And, hopefully if the high temperatures and pressures make them rancid due to oxidation.
Please advise when to expect this video.
Thank you.
The most important thing about MCT is that it is a Three Letter Acronym. People love TLAs. HDL and LDL are just wonderful (or terrible) but ApoB will never have the same traction. MCT on other hand could possibly be the next big thing - saving us or killing us - with about 10% of the people who use it knowing either what it stands for or its implications 😄
lol.
Thank You for the summary. It would be good to know if there was any discussion around APOE 4 carriers. If not, I hope you would consider looking into it to find out if there are any strategies that may work for most but may be detrimental for APOE 4 carriers.
Mind diet: "At least three servings of whole grains every day". My IBS got triggered from just reading that. 😆
What are your thoughts on Dementia being called Type 4 Diabetes? Do you think insulin resistance a key driver to Dementia?
Yes
Type 3 diabetes, I don't think they've labeled type 4...yet.
@@Wiseman5257 T,ype 4 diabetes is "age-related insulin resistance that occurs in lean, elderly people."
Yes
Olá Dr. Gil. Seus vídeos são excelentes não só pelas informações que trazem mas, também, pela forma com a qual você promove o desenvolvimento da análise crítica de informações acerca de saúde e nutrição. Aprendo muito com você!
Obrigado! Um dia talvez a gente faça conteúdo em Português :)
@@NutritionMadeSimple Homem, faça, just for once! Seria tão estranho. Ponha as legendas em inglês e vida que segue.
@@NutritionMadeSimple Seria uma experiência extraordinária ouvir o Gil falar em português. Se isto funcionar bem, poderemos eventualmente incluir outras línguas para chegar a um público mais vasto. Há muitas pessoas, especialmente as que sofrem de doenças ou deficiências físicas, que estão constantemente à procura de informação bem explicada. Infelizmente, devido à barreira linguística, deparam-se com obstáculos que lhes dificultam o acesso a essa informação.
@@NutritionMadeSimple Seria excelente! Vejo que o canal está crescendo. Parabéns!
Precisamos de um Canal br de nutrição assim. Por aqui, canal de nutrição segue a receita: efeito ou mecanismo da molécula + falácia da composição (parte pelo todo).
Interesting vlog and valuable information. Although I am deeper into this topic, I still lack of a proper definition of "Mediterranean diet" applied in referred studies. I am sure that a lot of your viewers would appreciate your vlog on a scientific definition for "Meditiaerranean diet" and a detailed food list and approx. composition of intakes for fats, proteins and carbohydrates.This would close the gap of referring to this diet and a proper (halfway scientific) application in daily life. Many thanks for your comment.
Your video is very good. Might be helpful to someone re: my experience with the Mediterranean diet. I'm in my mid 70s, and following the Mediterranean diet--I had read about it and thought it sounded sustainable. Well it is. I like to cook which is fortunate because you can't eat a lot of processed foods. I find it less sustainable in summer when it is very hot and don't feel like cooking. The food is very good, though I don't think I am following very strictly. It's definitely changed my taste for sweet and salty, making me more sensitive to too salty or too sweet. I eat much less red meat (a few times a month). I eat more seafood, esp salmon, which I've come to love---sort of the red meat of fish, I guess. And way more whole grains. I find less dairy way way more challenging. Not sure I am getting all that much benefit mentally. I feel better but who knows, right? Arthritis symptoms are less severe and stopped having GERD symptoms.I'm still on blood pressure and cholesterol meds. Btw, I find the inclusion of canola oil in Finland very strange, unless this is expeller pressed canola oil. Canola oil in the US at least is known to be heat processed and highly "purified". Extra virgin olive oil has higher phenols, is cold pressed, and not processed. It is not recommended according to Old Ways (website--the original group for the Mediterranean diet for health). I would recommend Oldways.com for info on how to go on it, they also have a FB group, and some publications and the 1 month challenge.
Nobody provides quality content but you! Thank you
Soooo I totally get the connection BUT food and disease sometimes takes a backseat to genes… my husband eats like a teenager. He’s 65 years old still working as a financial consultant, strong as a horse and great blood work, but he eats nothing but crap and drinks 0 ounces of water a day all he drinks, his coffee and tea..
Genes absolutely play a central role. Having said that, crap isn't really specific. What constitutes crap? When does he eat it in the day? How much? Does he get enough sleep daily? Is he under a lot of stress? There's a lot more to dietary patterns than just eating healthy / eating crap. Also, coffee and tea are literally just seasoned water. There's some solids introduced but for the most part it's still just the same H2O you'd get from the tap / bottle. So he's definitely getting water, otherwise he'd experience dehydration symptoms fairly quickly.
I also see this in my family
The key word here being "sometimes". That's why it's good to know what steps you can take to reduce your risks (which is not total prevention).
Indeed . I know numerous ppl who have terrible diets , sedentary lifestyles who are hale and hearty well into their 70’s & 80’s ( many on medications ). And then there are the non smokers, moderate alcohol, healthy eaters and well educated professionals who have lived ‘ mind diet ‘ lifestyles BUT who carry the Alzheimer’s gene propensity ( family history ) and fall prey to the ravages of this largely genetic disease . All these YT discussions conveniently ignore the genetic factor and promise magic bullet solutions to the gullible viewers . Ekberg, Berry, Berg et al are almost Cult gurus who have grown v v rich off promoting theories that may well be discredited within 10-20 yrs . All safe,y straddling middle age themselves who& whose theories should not be slavishly followed until the test of time has proven them right . I thought this guy might address this conveniently ignored ‘ elephant in the room’ genetic factor , but it seems that baby is always thrown out w the bath water on these YT channels . How disappointed and disillusioned will so many of these YT acolytes be when they realise they possibly cannot outrun their own genetic lottery .
Day 4 of asking for a video about Omeprazole (or anti-acids in general)
The doctor keeps giving my mum Omeprazole (for a couple of years now) but I have seen lots of RUclips doctors/gurus explaining that it actually makes acid reflux worse, and that by reducing the acidity of your stomach it makes digestion worse.
What is the truth?
I suspect it depends on the cause of the acid reflux in the individual. Are they making too much acid or not enough? Also, is there a mechanical issue with the valve leading into the esophagus? You would have to find a doctor willing to run the tests to find out. If there’s too much acid or an un fixable mechanical issue anti acid med might be warranted. If it’s a fixable mechanical issue it should be fixed. If the acid level is too low add acid. A lot of the RUclips seem to believe most people have low acid but I don’t know if they have the evidence for it. Of course the pro anti acid crowd might not have the evidence either.
Omeprazole is linked to several health issues. Dont take it! She should try to change her diet instead. Hope your mom and you do well !!! ❤
Actually, the food stuck in stomach due to lack of acid.
I add some salt in my food and I seldom have GERD.
Salt can become hydrochloric acid which is part of stomach acid and help speeding up digestion.
As you age your stomach acid declines which is why you get GERD. Taking antacids over time makes the problem worse.
I understand that acid reflux is a low stomach acid problem. Maybe try B-HCl (Betaine Hydrochloric acid) just prior to eating to improve digestion.
Not for use if you have stomach or duodenal ulcers.
Hope you get the amount of views that your channel really deserves...Thanks for them information 🙏
Muito obrigada, Dr Gil, pelas valiosas informaçoes! é agora o único canal que sigo porque sintetiza tudo do que tem de mais atualizado em termos de nutriçao e saúde! Parabéns pelo seu grande trabalho nesse sentido! Saudaçoes do Brasil.
What are your thoughts about supplementing with DHA/EPA as my understanding is that vegans tend to run low on omegaquant testing. Maybe a separate video on this? Also I understand DHA/EPA supplementation can decrease triglycerides but I am seeing mixed results on LDL.
Any study show the effects of lower insulin levels in the brain, and how that impacts cognition and memory?
One thing that's true with caloric restriction, increased ketones, and lower processed foods (i.e. Mediterranean diet)... they all have the potential to reduce circulating insulin hormone.
Another great video. Thanks for your work.
Any studies you reviewed that used actual mct oil and not the compound used in the study you mentioned? Btw, I love your site and value your objectivity.
I thought about this as well. Blending pure MCT oil (about a table spoon) into a drink like a smoothie strikes me as more robust for an experiment, though it can cause a little stomach or intestinal upset for a day or two as digestion adjusts to it. Most mixes with MCT (usually in powder form) are quite dilute.
So thankful to have found you!!
Someone we can trust. So much misinformation out there.
Thank You.
Interesting & insightful Gil & so relevant when we see that data come out of the UK on dementia and Alzheimer's disease being the number 1 killer. The randomized trials with the Mediterranean diet or any other iteration of it may well be impractical as these trials need to be applied over very long time periods before a significant effect can be discerned. This large time frame also makes it difficult to keep many variables constant in the study.
Very insightful. Hope to get to your level some days. My mentor.
0:17: 🧠 The video discusses the effect of diets and foods in preventing and managing dementia and Alzheimer's, with a focus on the Mediterranean diet and ketone bodies.
3:51: 🥦 The Mediterranean diet has been shown to improve cognitive function and lower cholesterol and glucose metabolism, potentially playing a role in protecting against Alzheimer's disease.
7:35: 🧠 The FINGER trial showed that a lifestyle intervention can improve cognitive function and prevent cognitive decline, with some gains being sustained in the long run.
11:28: 🔬 The video discusses the effectiveness of MCTs in treating Alzheimer's disease and the lack of evidence supporting their use.
15:07: 📚 The video discusses the effects of coconut oil on cholesterol levels and introduces a product called Souvenaid for dementia patients.
Recap by Tammy AI
On a somewhat related issue , It would be so helpful, educational, and informative if you could do a video on a Risk Benefit Analysis of MCT Oil and Fish Oil. And if not even if you could ask your experts during interviews to cut through the weeds. I find it quite challenging to cut through the weeds with some reputable sources suggesting consumption of these while others suggesting, it (fish Oil) can increase risk of Afib and can actually increase LDL levels. Even VASCEPA® is alleged to cause increase incidence of AFIB. With MCT oil, based on sources confirming to cite the strongest hierarchy of evidence, it can wreak havoc with cardiovascular health. One source cited a study, where MCT oil when given to young healthy individuals, prior to cardiovascular exercise, wreaked considerable havoc and greatly amplified damage to their cardiovascular health within only a few weeks . I know some people may suggest, just consuming fish 2-4 times a week instrad of a fish oip supplement re: fish oil. But this may not be the best option due to financial concerns, contaminant, concerns and or environmental or ethical concerns. A algae based supplement may be the best and cost effective option to address most of these concerns. Some reputable sources suggest not taking any fish oil supplement until you get your base level of EPA/DHA first.
Great presentation. Data on MCT’s is interesting but isn’t that adding Calories and thus potentially triggering weight gain?
Bless you for all the work you do..
To add a bit more context, the "Mediterranean diet" described in studies, is the dietary pattern that Ancel keys observed in Mediterranean countries back in the 60s during the seven countries study
There is evidence that he influenced that diet. A lot of those people eat quite a bit of animal protein but they want to act like the blue zones are all vegan. That’s false. Genetics plays a decent role in this as well.
No we wouldn't. He was a charlatan. All low carbers and ketotarians are. Walter Kempner was far better than Yudkin.
Low carb and keto are evil
@@justjane1639
The main contributions of Ancel Keys were the mediterranean diet, the harms of Saturated Fat, and the role of cholesterol in heart disease and they have all become better supported by evidence as time has passed
Please read this, it will help clear things up, (and maybe change your mind about Ancel Keys like it did for me)
drive.google.com/file/d/1RgYppcyMbj419DELdDNhUomDGed_Lscr/view?usp=drivesdk
Also, the fsct is Yudkin's warnings against sugar were not warranted back then, and even today, it's only harms are in increasing the risk of cavities or if it leads to a caloric surplus
Also in the Blue Zones study.
Gil, every time I see a photo explanation of the Mediterranean Diet there’s a piece of salmon ( maybe the most commercially advertised fish) in it. Isn’t salmon a cold-weather fish that is not, nor has ever been part of, the Mediterranean Sea ecosystem?
Would you mind making a video on how SF affects blood lipids depending on its source? Cheese for example seems to have positive effect on lipids compared to beef and pork, but why is that? Is that because there's some different kind of SF in cheese? Or is that vitamin k2/calcium/bacteria in cheese that helps neutralize the bad effects of SF? What about other diary? Is eating cheese in itself really beneficial for your lipids or maybe cheese is used as a replacement for other bad foods in those studies?
Personally I don't need big studies on MCT oil improving cognition. I have done enough conscious tests on myself to know that mct oil improves clarity of my mind. But yeah I don't know if the side effects are long-term safe, so I take MCT oil only when I want that cognitive boost for sure.
How does MCT increase cholesterol compared to other types of SF? The diet could be modified to have the strict minimum of other SF, except stearic acid, and also incorporate foods that lower cholesterol. It would have a be a very precise diet I guess, not very fun to follow.
Thanks for sharing. Now to discover what to eat for breakfast that falls into the mind diet category.
Homemade muesli full of nuts, seeds and wholegrains. There's a great recipe in The Blue Zones cook book.
Thanks for continously brining objective content - really helps!
Important question for Dr. Gil:
Did you just state, pure MCT oils(extracted from coconut oil) does not affect LDL lipids?
The label on my MCT bottle says 95% saturated fat??
I think we are many who would like to know, how come MCT's are "neutral"! 😉
Does it affect triglyceride lipids? Referring to the "T" in the name! 🙂
From the studies that I’ve seen, it doesn’t seem to raise LDL but it can raise trigs.
Not all saturated fatty acids raise cholesterol. I can't rember how many SF totally exists (20-30 or so), but only a handful of them are artheriosclerotic.
What exactly is Mediterranean diet? I bet I can different answers
I wonder how much of it is a specific Mediterranean diet as opposed to just an absence of processed crap and excess calories.
There is no doubt sicial media selling alot of products,but you are not excellent.
Thatswhy i trust u more.i appreciate
Those Mediterraneans better enjoy their fish while they can. The few fish that aren’t plucked out of the sea will perish in the oxygen depleted oceans as they hit record high temperature after record high temperature.
Also somewhat related to cognition, I would love to see you consider doing a seperate video on Creatine Monohydrate, and some of the positive research based findings of creatine monohydrate consumption on cognitive health among many other things. Simon Hill of The Proof did a really fascinating Podcast Interview with one of the world’s most reputable authorities and researchers on Creatine Monohydrate, Dr Eric Rawson
Thank you , very interesting. Ketones seem to bring surprises after surprises….
Dr. Gil: would you please make a video on supplement's that claim are plaque dissolver, or heart healthy like Nattovena, Natookinase, Pine bark, Lumbrokinase, Pycnogenol and who should take these at what doses, thanks
Gil, I believe that Dale Bredesen has had some very good results with Alz patients. He uses a multi-pronged approach that does include nutrition as a significant part. Have you ever looked at his program? I'd be interested to know what you thought of his dietary guidelines.
"Gil"? Is he you best mate? 😂
yes, we went over some of his group´s pubs but it was mostly case reports and the intervention wasn't always clearly defined. happy to make content on it if more info arises
@@OngoGablogian185 Being a product of the '60s and '70s, I grew up calling Ph.D. and MDs by first name. Would go out drinking with college profs sometimes and sharing office space with them.
@@NutritionMadeSimple Thank you Gil, I'm eager to hear about it. Thank you for your work!!!
I did a deepdive on the role vitamin b in prevention (specifically b12 but covers b6 folate/folic acid and interplay of dha/epa and n3 oils). David smith from oxford has some excellent papers on this and lot of great vids on yt covering possible role of homocysteine in dementia. Recommend if anyone has interest in area.
homocysteine in dementia - a fixable problem
Great video and information as always, was there any discussion during the conference about fasting and possible effects on dementia?
Thank you! Very important fresh information❤
Thank you, Dr. Gil.
If the Mediterranean diet is good for brain health, and, so far, there's a signal that keto is pointing in that direction as well, what about Mediterranean keto?
On another topic, what science say about Non-Hydrogenated margarine? Is it better than Butter? Is Butter better? I live in Canada and people still debate over it. I know Hydrogenated margarine is very bad for our health, but what about the non-hydrogenated one? People seems to say its healthy and others say its too processed. I wonder if there is any scientific evidence one is better than the other if replaced by the other.
There is a reason pilot studies don’t lead to bigger trials- the effects are not strong enough.
I'm surprised you don't have a chapter in this video regarding exercise. Isn't it one of the most important things to be doing to stave off dementia? A UK alzheimers advocacy group cites 11 clinical studies showing that regular exercise reduces risk by 30%.
as always appreciate your work!
People in the low fat group probably had a lower vitamin E intake. Low plasma vitamin E is associated with higher Alzheimer risk. However vitamin E supplement don't seem to really work to decrease Alkzheimer risk. Or could it be reverse causation? Like people who eat more fat have lower risk because of the fats themselves and not because of the vitamin E they're getting?
Can you discuss the research on nutrition and metabolism? Which foods, if any, boost metabolism and which slow it?
Your skin is glowing, the vegetables are working 😂❤
Since elevated ketones appears to have some beneficial effect on lessening the development or effects of dementia, is there a working theory as to why that may be? Why might ketones, irrespective of their source (via keto diet or by direct supplementation without changing diet), possibly have a positive effect on dementia?
One thing is you won’t have many ketones if you eat too much sugar. Excess sugar will lead to dementia. May or may not be the ketones themselves so much as giving the brain a break from sugar
It also helps increasing testosterone
Ketones are an alternate fuel source for the brain when it cannot use glucose well. If it can’t use glucose well, function declined. But if it had a fuel it can use, like ketones, then function improves.
What about just eating healthy fats from nuts and seeds, leafy greens, algae, etc. in the whole form, I wonder? It's not producing ketones, but maybe ketones aren't the point, maybe good fats are.
As to confounding factors in the Mediterranean, I noticed when I traveled there in the 80s and 90s that far more people smoke.
So, not smoking can't be a reason they're healthier.
Chalk one up for the diet!
I would assume even the observational studies will control for smoking
I’d like to see a video on hypothyroidism and the slowing down of metabolism and which diet could help us lose fat. Thank you
Please make a gastritis/gerd.
Great video Gil
Thank you very much for this information ! I
I try to eat more the Mediterranean way (you convinced me 😂). I will look at your channel again to rewatch the videos about Mediterranean diet.
I also discovered a channel that I think you would like : doctor’s kitchen.
I would like an interview of you two together because you share the same principles : science based / educating people / nuanced and step by step approach
…
NB Could you make some videos as well about menopause and HRT ?
And also collagen supplement vs skin and joint aging ?
Thanks a lot in advance and have a great day 🙏
BTW flying tomorrow to Lisbon for the holidays 😎
I have been following the Mediterranean/Mind diets for years without really meaning to. The more you move towards eating healthy, you head in that direction. I eat lots of fruits and vegetables, fish, clean meats, and dairy. I rarely buy anything in the middle aisles of the grocery store.
What do you consider clean meats?
@@genighmartin4999 Grass fed beef and free range chickens.
Great video.! Many thanks fott sharing Dr Carvalho .
Very interesting, Thank you, 🙏 You are hope for social media. I am learning to think, to question and to be less naive. 👍
I think I saw something about omega 3's prevent or even reverse mental decline. I think that makes sense since the Japanese eat more fish and generally live long.
@@Marr033 probably because it's not eaten in a good form. Probably battered and deep fried in vegetable oil. That can be inflammatory.
Would you be able to do a video about Lion’s Mane sometime? I’d be curious to see your take
Regarding getting MCTs from a refined organic MCT product vs organic virgin coconut oil: Have you checked the saturated fats in MCT oil by comparison? Each of these products have the same amount of saturated fat per tablespoon (13 grams, 64% of the RDA). Perhaps you get a bigger ketone boost from the refined MCT oil. But I think the 300% greater cost of MCT oil causes me to question the benefits of one over the other until more research is done.
BTW After one year, I transitioned from keto to the Mediterranean diet, which I’ve been on for a year. In the past two years, I have lost 90 pounds and continue to lose fat. My quarterly check ups, blood tests and urinalyses have shown normal insulin sensitivity, normal fasting glucose, the reversal of pre-diabetes, reversal of metabolic syndrome, improved HDL, low LDL, low VLDL and normal triglycerides. I am pleased that I didn’t go with semaglutide or weight loss surgery. I have converted a diet into a sustainable way of living.
I'd like your opinion about populations who have been discovered. They have no health issues until integration into our dietary systems and having access to our foods. Are these just made up stories used by individuals to discredit guidelines?
NSAIDs and cartilage healing, Dr. just told me NSAIDS a detrimental to healing cartilage. I know it may not be in the "Nutrition area" but sure would love to get more on this from a trusted source.
I tried MCT oil. The one I purchased has 14 g of saturated fat per tablespoon. When aI noticed that label, I stopped taking it because I am trying to keep my LDL down with diet and avoiding medication. But while I was taking MCT for that month, I really liked it. I don’t eat in the a.m., and MCT really helped delay and also suppress feelings of hunger so I was less likely to pig out later in the day. I think it also helped my cognition during the morning fasting period. I also noticed my eyes felt less dry. On the down side, it can cause you to run to the bathroom at first within a short time of taking it. I’m debating whether to start staking it again because I want the benefits but I still have concerns regarding the amount if saturated fat.
An interesting find
Coconut oil can help decreasing junk food intake due to saturated fat
why stop it?????????? dont get fooled into thinking sat fat is bad.....
@@RagdyAndy My LDL is high and seems very responsive to saturated fat in my diet, but I would like to experiment more with specific foods. Cutting out all animal products and plant sources of saturated fat still did not get my LDL below 100. But that approach affected my hormones so I had to scale back. I’m still looking for a solution other than a statin.
@@kelli130 what are your other cholesterol markers??
Not all SF are bad. There are plenty different types of them. Most of them like the MCTs are neutral.
Thank you very much...
Why do they always make distintion between dementia and alzheimers and dont include alzheimer inside dementia?