Thank you Dr. Ali for this presentation, which is definitely needed in the low carb community. Too many times within the low carb community, people are lulled into a false sense of security. They are so fixated on the efficacy of low carb diets to ameliorate or completely reverse insulin resistance, and they are so enamored by its ability to induce significant weight loss, that they ignore the need to control their caloric intake. They erroneously believe that the potency of low carb diets give them carte blanche to consume calories to their heart's content. As your presentation so clearly illustrates, the best strategy to optimize quality of life, and possibly longevity, is to use low carb as a means to achieve caloric restriction.
Really appreciated this video. For me, it describes why keto was NOT working for me in and of itself. It would work to a point, but then I would either stall out or put on weight, even when I knew I was strictly adhering to it. The missing piece for me was caloric restriction. Some of us don't automatically lower our calories when eating low carb/high fat. I had to be very, very intentional about reducing how much I ate. The way that worked best for me, though, was not by calorie counting. Instead, I had to spend a lot of time training myself how to pay close attention to hunger and fullness cues from my body. When I was able to do that, combined with keto, the weight came flying off. To me, keto by itself is only half of the message. The goal is to use keto as a means for achieving caloric restriction and making the whole experience tolerable.
Excellent, thanks very much for some clear explanations. The habit forming technique looks very useful, too. I've recently begun CR by aiming for at least a 25% reduction in calorie intake for a male my age (from 2000 kcal down to 1500) and find it reasonably easy to achieve, often going well below that. My average right now is about 1300 kcal. I skip breakfast, usually eat twice a day at midday and evening and try to get about 15 hrs between evening meal and next day midday meal. After a while it has become an easy pattern to prefer and stick to. I am also in ketosis and almost completely carnivore. Losing weight and visceral fat and feeling good, energy levels as good, possibly better than before, and I'm 68.
Yes, I restrict calories for 20 hours every weekday, I restrict them to zero. That plus moderate exercise regulates my weight, b/p and glucose to healthy levels. The key is to keep it simple and make it part of a normal lifestyle otherwise it becomes a chore, a rod for your own back and you will eventually give it away.
I am _firmly_ convinced that LCHF+IF works for weight management not "regardless of calories" but because it is likely to provide more satiety and micronutrients per calorie and thereby reduce energy intake without counting. I honestly have no idea how many calories i consume, but I suspect it's lower with a compressed eating window that emphasizes satiating, bioavailable nutrient-dense foods. People will dump on this video because the low-carb community generally abhors calorie counting, as do I, but if we understand that there's a difference between obsessing over calories and using an approach that tends to naturally reduce energy intake, this thesis suddenly seems far less antithetical.
I'm doing 16-24 hours daily IF, within which I eat 1-2 meals and in-between I have a coffee with some snack if I eat 2 meals. I've lost 15 kg in 6 months doing this. I don't restrict my carbohydrates, but I focus on getting most of my daily intake from protein and fat. Also my blood-work has drastically improved, except my cholesterol has gone up, HDL and LDL, which is debatable if its bad or not. Personally I believe that high cholesterol by itself is not a bad thing, as there has been found no direct link between high cholesterol and cardiovascular diseases. I believe in eating natural non-processed foods. Especially vegetable oils being a major health problem in the modern society. There has been done research and studies on tribes that eat carbohydrates as their main source of food and they're not overweight or have any of the maladies people nowadays have. They're perfectly healthy. I have been on a ketogenic diet for 6 months and I also lost a lot of weight, but for me it wasn't sustainable, as it was getting in the way of my social life and I just didn't enjoy restricting my diet that much. But I respect people who can sustain it and have a healthy life doing so.
Data is so important. There is far too much “…I heard that…or I think that…” people out there with the internet as a platform. Bravo for sticking with data.
Enlist support to help you reduce overall caloric intake, increase the proportion of high nutrition density and less refined fibrous foods (not mentioned but reduces cravings), remove cues to eat, change where, when, how you eat and what is available when you eat to make it impossible, more difficult, more time consuming or less satisfying to overeat. Immediately reward yourself for not overeating.
Most people are overthinking this! I don't count anything or measure anything or know my weight. I don't have a doctor. Just eat until you're full and stop. That's all. We don't really need very much. I often just sit down with a plate of meat. Side dishes don't interest me anymore. Most aren't even healthy. Salted meat...can't get much simpler than that. 🥩
Agree, I am surprised more people don't mention it. Something that irks me is if I do have to eat out someplace I will often order a very small dish and I always get "is that it" - makes me think that the person taking the order cannot understand someone just having a sandwich and not a sandwich, a small fries, and an appetizer. Serving sizes have gotten out of control. Even if I eat out I usually do things like take the top off a sandwich... wasn't there a clinical trial that was happening with humans ? C.A.L.R.I.E. I think it was a Tufts University.
Being has a tendency to 'return' to clusters ='the nature of solidarity' -a desire for empathy -(Wave)-(yin) and also, Being has a tendency to 'exist' as individuals ='the nature of self-expension' -a desire for breed-(Particle)-(Yang) Likewise, humans have two elements. We must realize that we all have both left and right elements =Solidarity and Self reliance No one has only one element. so 'Sum' derived from 'two poles' , (thesis, antithesis, synthesis) To develop intellect and ethics by harmonizing the two, It is good to realize it and balance it properly But A few people polarized the crowd(political partisanship) without balancing themselves. And They stole only the sum, only the synthesis from the triangle composition. Now We all have to get out of this deceptive situation. This is not the time for us to hate each other. We have to track down those who have been manipulating us.
Msybe I missed it but to ehat level of calories was their diet restricted to? To compare the two diets, we need to know what calorie level the control group and CR group were compared at. 1200, 1400, 2000... How many actual calories were available to the two groups.
The data on monkeys is quite old now. However, I note that some of the newer theories linked to LC and Fasting relate well to this. In particular, there is a theory that the time spent under the insulin curve is detrimental to health and longevity. So, if you are fasted you have little effect from insulin and therefore less stress on the body. This could translate to longer life. Combine that with the effects of autophagy and you have less cancer etc. The reduced blood glucose also then starves any cancers that may form...etc. It is quite easy to put all these things together and see how the body MAY last longer under CR and LC. The problem is proving it.
While humans examine and re-examine our disgusting lifestyle choices, we seem to find it necessary to exploit and violate the bodies and lives of all kinds of animals. This makes no sense. How long have we known all processed foods and excessive caloric intake is bad? What is the goal here?
There is a weight and body shape set point and you tend to revert back to that. It is genetically determined. You have to fiddle with your genes and reset that point. DNA genes engineering is not a DIY project. What you can do is reset your epigenetic data (exercise, sleep, sex, meditation etc.) or do it by microbiogenome or microbiota. That is a hit and miss thing. You need to begin o chew on grass most of the time in other words 1.5 kg to 2 Kg fruits and vegetables. Even exercise, sleep, sex, meditation etc. help change the microbiome. But that is like a lottery. Fecal transplants can work miracle but they can backfire too and make you obese to not a safe game to play at this time. There may be a day when you can do your own genetic re-engineering and become a GMO human but at this time people run away from GMO foods. so GMO humans are a far cry.
For once I don't agree with Dr Paul Mason when at the end of this video he claims that fasting offers practically no benefit to people who are already on a healthy ketogenic diet. He forgot that fasting isn't just a mean to regulate blood glucose and insulin or to eat less calories. Prolonged fasting triggers autophagy, stem cells and growth hormone production, putting the body in cleaning and repair mode, all of that without decreasing energy expenditure (that's apparently not the case with diets restricting calories). So even someone on a healthy KD with no weight to lose, no problem of high blood sugar or high insulinemia and a good lipid profile (low TG and high HDL) should get some benefits from a few days fast.
New studies show that exercise is a more potent activator of autophagy than fasting… so instead of starving yourself just eat maintenance and get some sweat going.
Good video, we should start to move away from acknowledging calories which is a unit of energy…. We eat food… call them substrates…. At the end GIP to GLP-1 ratios will be telling…. Incretin effect 🧬🚀
Major issue: He glosses over the decrease in base metabolic rate. He argues that this is a good thing and maybe he is technically right, but this ignores the psychological component that causes so many people people who lose weight to put it back on. I'd argue that the reduction in metabolic rate is a major part of that. The argument here seems to be "get over it... just eat less." How well has that worked over the last 100 years? Not well.... not well at all. There are "tips" here, but this strikes me as very tough to actually implement. A lot of the tips boil down to "just be miserable for a while." "Cognitive control" must means "apply will power." The same nonsense the diet industry sells. And of course, when people inevitably fail, they just didn't apply enough "cognitive control." Same ole song.
He is talking about calorie restriction mixed with fasting and low carb..... The low carb and fasting will lower insulin which should lower hunger and cravings making it a more effective way to cut calories.....m rather than someone who is just eating less.
@@michaellopez5684 Yeah, but in reality even if you switch to low carb+IF without changing the calories per day in theory you should still lose weight because carbs are used ethier as fuel for the body or as storage wether it's glycogen or fat in your fat cells, while fat for example is used for building hormones, lipoproteins and even your brain and on top of that it can be used as fuel too so it's already more utilizable then carbs. And even then fat is absorbed a lot slower than carbs wich means it has more potential to be burned and less to be stored. And that applies even more so to protein wich again can be used as fuel, as building blocks for your muscle, bones and tissue and based on demand the amino acids in the protein can turn into glucose and again slower abosorption compared to carbs, same calories per gram and more satiety. And i think even with fat being double the calories compared to carbs, i think the utilization percentage of fat is more than double of carbs so gram per gram carbs get you fatter after all but yeah since fat and protein are more satiating than carbs on a low carb diet you'll naturally reduce calories ethier way.
The metabolic rate changes up and down. You don't get stuck at one or the other. Not sure what all the other stuff you thew onto the mix was all about.
My major issue with his argument is that in all these studies the subjects were eating junk. He says the rhesus monkeys are eating a standard american diet, the europeans who were calorie restricted were eating grains, and he doesn't say but I suspect that the mice were getting manufactured mouse food equivalent to a rodent SAD diet. We know that this type of eating results in chronic disease and poor health, the end stage of which is death. As the saying goes, "The dose makes the poison." I hypothesize that the reason calorie restriction led to better health outcomes in these studies wasn't the calories themselves but simply the subjects getting a lower dose of a diet that essentially amounts to a pile of toxic waste (as well as the weight gain caused by ad libitum eating of a SAD diet and all the negative health effects of being overweight), and that eating a species- appropriate diet would result in the same or better health outcomes without the self- flagellation of stopping eating when you're still hungry (unless you want to live a long, miserable, hungry life.) He doesn't mention this once in his presentation. I think not only is his advice based on flawed logic, but it's also incredibly impractical. I don't see how this advice is any better from "eat less, move more" except he leaves out the "move more" part, really the more valuable half of that tired phrase. Next!
No thanks for showing us how you got lost down this particular rabbit hole. This is an excellent presentation. I am living proof at 81 years and counting. You didn't need to prove it but your opinions are worthless.
Definitely do not take statins ! The best thing you can do is go ketogenic and soon after that carnivore do that for a few months and then go back to keto i reckon your bloodwork markers will be good. However you should try and find a doctor that understands LCHF bloodwork. Make sure you watch as many of these clips form this channel as possible- they are an invaluable source of science backed nutrition principles.
I enjoyed watching and learning, however, if what is being said here is true about fasting then why do I see a lot of people from the Muslim community with diabetes and blood pressure? I am not criticizing any religious practice but trying to understand why this method is not working? I know that during Ramadan they follow a very difficult adopt fasting method then don't you think that they should be disease-free? Please correct me that it could be due to overeating afterward for the remainder of the 11 months in the year or what? I have decided to follow the 4 eating habits discussed for better health since it makes a lot of sense and I am 100% sold on the strategy discussed. I wish you would have given an example for a Lacto-vegetarian on what to eat for lunch and dinner. Thank you, Dr. Ali, I highly appreciated it.
"Calorie restriction" is such a stupid term that I am surprised Dr. Ali would use it. If you study any animal or human, and control the diet and look at the outcomes, you will need to take into account what the actual food was, not just the caloric value. If you take a group of "calorie restricted" subjects, what was the food that was restricted? Because different foods do different things. Were they getting the same amount of minerals? Were they protein restricted? Did they simply reduce carbs, or just sugars? You cannot do these studies very well, because you would need to just change one thing, and then know the exact pathways of action in the organism that were affected. Calorie restriction as a byproduct of fasting is not the same as calorie restriction everyday. For me, that means that using the wording: "Calorie restriction - a pre-requisite for optimal health" to be misleading, unscientific and cynical click-bait.
Translating mice results for humans is not really possible. I don't think fasting and caloric restriction of 65% would not get us to live up to 150 years... At best 5-8 years...
Anorectics punish their minds and bodies in the harshest terms and it is a gross oversimplification to compare anorexia with malnutrition say of the African toddlers. That is easy to cure with food. Anorectics adore and have a food fetish but their mind tells them to hate the food at the same time. A nightmare scenario. You cant cure them easily by offering food alone. Their infertility is as much psychological as physical. Women do need at least 12% body fat to be able to menstuate. Nature in the best interest of the fetus shuts down the ovaries to make sure that the fetus does not get implanted in the womb of a mother where the two would fight over who gets the fat for survival.
It is true that women who are anorexic and even some who are very active like runners have amenorrhea and infertility. However, and I speak from experience, going keto and using stringent 20g total carbs combined with a 4 hour eating window straightened out my hormones and helped me get pregnant at 40, after I had been trying for a year unsuccessfully. In order to really understand what is happening I recommend you begin fertility awareness charting, I had 12 charts prior to changing my diet and the impact on my cycle were clear.
Around 23:50 the cholesterol dropped in the CR group at both 12 and 24 months. This Nadir suggests relates to "the type of diet these people were eating." That would have to be a remarkable diet then! ;-)
If you are eating a keto/ carnivore diet avoiding PUFAS and sugar seeing your cholesterol drop is not a good thing at all. See other Paul Mason clips…cholesterol is a marker for better health and is absolutely vital to human physiology.
One thing I always wonder about with fasting and calorie restriction is how I will eat enough calories to get all the nutrients I need. In cats and dogs that need to lose weight, they are put on a weight loss diet that is lower in calories but still matches the nutrients needed. In humans, we don't really have these perfectly engineered food pellets. All we can do is just eat less. Do I just eat less but consume a bunch of supplements to make up for it? Do I drink those soylent-type things? Some of this just doesn't add up even with all the data I've seen in favour of fasting/calorie restriction.
It´s not that complicated. There is a need for protein (between 0,8 and 1,6 grams/kg/bodyweight/day) and fat (between 0,5 and 1,0 grams/kg/bodyweight/day) in your daily diet. For any human being at a normal weight (roughly height in cm minus 100 equals "Normal" body weight in kilograms), this is anywhere between 60 and 85 kg. Lets use an example of someone at 160 cm (aka 60 kg "normal" weight-lets not be too picky): 48 grams of protein, 30 grams of fat (minimum) equals 470 calories. 96 grams of protein, 60 grams of fat (upper level) equals 940 calories. This is roughly also the same as your Basic metabolic rate (the level your body needs just to "exist")... 1000 calories can easily be eaten in 2-4 hours...so fasting for 20 hours should not mean you cannot eat enough...
Dogs can fast same as us. They wont die if you dont feed them for a day or too, provided they have water. However im not sure its recommended. Also dog food isnt perfectly engineered food pellets. Its mostly animal byproducts, which are the good part, mixed with cheap grains and bad fats. In terms of your question, to make sure you get enough nutrients when you are not fasting, you'll need to be eating the most nutrient dense foods available; animal foods. Organs, fish, fatty meat, eggs, animal fats should be the centerpiece of your diet. If you eat these when you are feeding, your fasting state shouldn't be a problem and you shouldnt get any deficiencies. People get into problems when they start fasting, then decide when they do eat to eat a pizza. Thats not how it works, thats unhealthy.
Well to be honest i think the best method is not to restrict how much you eat, just eat healthy keto or carnivore and do some intermittent fasting. We never decided to eat less in the paleo era, we just did involtunary fasting and ate until we're full.
I think that nutrient requirements are over hyped. Most people eating modern diets have very few nutrients anyway. I avoid fruit or vegetables and can run 8 miles daily without breakfast at 51 years old. Also the same with water, I can spend 2 hours of hard exercise dripping with sweat, but without drinking any water. The body is a lot tougher than you think. When I do eat I try to eat nutrient dense foods like eggs, sardines, liver, steak, red meat.
I eat as much as I want and whenever I want. I use as much oil as possible when I cook. before or after any meal, as much as I want I eat nuts especially oily ones (peanuts, hazelnuts, chickpeas, almond) and I eat sun dried fruits (apple, appricot, peach, vaarius plums etc) as much as I want as snack. I am unable to gain wait. I keep steady 70-73 kg weight with bmi nearly 24-25. What I avoid is packaged food with a label, or bakery, or sugary drinks or desserts... I am a food scientist ! isnt that ironic :-). I dont take any supplements, I am 53 and dont have any health problems.
What type of oils? If you are using seeds and grains oils (like colza, soy, peanuts, sunflower, nuts, sesame...) you get way too much omega 6 and these oils are ultra-transformed products. Just have a look at Chris Knobbe 's presentation ruclips.net/video/7kGnfXXIKZM/видео.html
Please, you produce such good content, please, get a good microphone. It's not that it's just aesthetically bad but it is actually intensely auditorily painful and can not be trimmed out even with a good equalizer.
Do these studies on humans..leave all poor innocent animals alone. We can't live forever and people should put pressure on their governments to stop all the profiting from producing all the refined foods which cause ill health.
There is no scientific finding regarding calorie restricted diet for optimum health in humans. Humans are not monkeys. Each person requires ATP equal to ones weight every day. It is not possible to get required ATP with calorie restriction. Even though we we eat lchf food stomachful, we lose weight due to increase of metabolism till we reach ideal weight. We can't overeat lchf diet like high carb diet.
I never make it easy nor short. I try to keep it simple. Still working on this latter one🤘 ...... This is one thing, that seldom gets mentioned. Energy obtained due to emptying our own fat deposits, plays to the equation. We are constantly ”eating” when we do not feed ourselves from foods triggering insulin. Eat fat and you can also burn fat in no time after a meal. This means we can be burning or unloading fat. So it always comes to a constant flow of energy for our mitochondria. Our energy sensing pathways are important and they have to be used frequently. Use or Loose. Now we are back in the old debate. Are we truly an energy substrate sensitive hybrid biomechanism? Do we function only correctly if we have a proper response to a sound signal? Do we detect the energy that is currently available? Do we have easy access to it? Is it fresh food we get? How much of it and how often is it pouring in? Was it lately stored as adipose fat, since it is excess energy from the previous meal? Or was it eaten and stored 10 y ago? If it was eaten as excess meal, again...how long has it been stored? So, are these questions answered by your metabolic signals thus natural and super healthy mechanisms, or are they all broken? Calling this what I have just described, is often referred as insulin resisstance. Resistance to act correctly to the signals themselves and making the wrong process to carry on. Messing up a complex mechanism! Signals, sensors, action, feedback, redundancy ie trying to promote UNILLNESS? When we are pathologically broken there is a systemic inability to respond correctly even as insulin is doing its job, such case would be signaling the presence of non-fatty foods eaten. In a broken system there is no leptin signaling either! The consequences of abnormalities re signals at a cellular level, puts us in danger. Our beautiful hybrid system runs badly on a single energy type/source, but it does run at least for a decade. For the younger and younger, it eventually starts to fail all too rapidly. DO NOT MIX MACROS , EVER! Do not eat for others, take time in your own hands and ditch the dishes. Do something different. Educate your self, start a company! Radical changes bring radical outcome. Thanks for reading
There's evidence that they help if your diet is otherwise low in omega-3 FAs, but make sure you also minimize omega-6 (linoleic acid) intake or the supplement is a waste, because they compete for the same receptors and the excess 6 can easily displace most of the 3.
Don't believe in the fasting hype. Fasting doesn't help you live longer. Bears fast for 6 months a year, then they should live 500 yrs by this measure.
By preventing diseases like type 2 diabetes, cancer, and obesity, you’re much healthier. You’ll also lose weight and control your blood pressure better so your heart lasts longer. The logic is that you will have a better chance at surviving your human lifespan.
Pretty dumb comment. Its not the fountain of youth, its a tool you can use to unlock better health. It doesnt stop you getting run over by a car. Neither does it stop a wild bear from getting a fatal wound and dying. Stop being so simplistic.
Thank you Dr. Ali for this presentation, which is definitely needed in the low carb community. Too many times within the low carb community, people are lulled into a false sense of security. They are so fixated on the efficacy of low carb diets to ameliorate or completely reverse insulin resistance, and they are so enamored by its ability to induce significant weight loss, that they ignore the need to control their caloric intake. They erroneously believe that the potency of low carb diets give them carte blanche to consume calories to their heart's content. As your presentation so clearly illustrates, the best strategy to optimize quality of life, and possibly longevity, is to use low carb as a means to achieve caloric restriction.
Really appreciated this video. For me, it describes why keto was NOT working for me in and of itself. It would work to a point, but then I would either stall out or put on weight, even when I knew I was strictly adhering to it. The missing piece for me was caloric restriction. Some of us don't automatically lower our calories when eating low carb/high fat. I had to be very, very intentional about reducing how much I ate. The way that worked best for me, though, was not by calorie counting. Instead, I had to spend a lot of time training myself how to pay close attention to hunger and fullness cues from my body. When I was able to do that, combined with keto, the weight came flying off. To me, keto by itself is only half of the message. The goal is to use keto as a means for achieving caloric restriction and making the whole experience tolerable.
Excellent, thanks very much for some clear explanations. The habit forming technique looks very useful, too. I've recently begun CR by aiming for at least a 25% reduction in calorie intake for a male my age (from 2000 kcal down to 1500) and find it reasonably easy to achieve, often going well below that. My average right now is about 1300 kcal. I skip breakfast, usually eat twice a day at midday and evening and try to get about 15 hrs between evening meal and next day midday meal. After a while it has become an easy pattern to prefer and stick to. I am also in ketosis and almost completely carnivore. Losing weight and visceral fat and feeling good, energy levels as good, possibly better than before, and I'm 68.
Yes, I restrict calories for 20 hours every weekday, I restrict them to zero. That plus moderate exercise regulates my weight, b/p and glucose to healthy levels. The key is to keep it simple and make it part of a normal lifestyle otherwise it becomes a chore, a rod for your own back and you will eventually give it away.
Thanks for putting Dr Ali on. He is my doc!
I am _firmly_ convinced that LCHF+IF works for weight management not "regardless of calories" but because it is likely to provide more satiety and micronutrients per calorie and thereby reduce energy intake without counting. I honestly have no idea how many calories i consume, but I suspect it's lower with a compressed eating window that emphasizes satiating, bioavailable nutrient-dense foods.
People will dump on this video because the low-carb community generally abhors calorie counting, as do I, but if we understand that there's a difference between obsessing over calories and using an approach that tends to naturally reduce energy intake, this thesis suddenly seems far less antithetical.
I'm doing 16-24 hours daily IF, within which I eat 1-2 meals and in-between I have a coffee with some snack if I eat 2 meals. I've lost 15 kg in 6 months doing this. I don't restrict my carbohydrates, but I focus on getting most of my daily intake from protein and fat. Also my blood-work has drastically improved, except my cholesterol has gone up, HDL and LDL, which is debatable if its bad or not. Personally I believe that high cholesterol by itself is not a bad thing, as there has been found no direct link between high cholesterol and cardiovascular diseases. I believe in eating natural non-processed foods. Especially vegetable oils being a major health problem in the modern society. There has been done research and studies on tribes that eat carbohydrates as their main source of food and they're not overweight or have any of the maladies people nowadays have. They're perfectly healthy.
I have been on a ketogenic diet for 6 months and I also lost a lot of weight, but for me it wasn't sustainable, as it was getting in the way of my social life and I just didn't enjoy restricting my diet that much. But I respect people who can sustain it and have a healthy life doing so.
Lc hf/hp is extra thermogenic and increases Brown fat, lean mass etc
Data is so important. There is far too much “…I heard that…or I think that…” people out there with the internet as a platform. Bravo for sticking with data.
Get up from the table when you're hungry. Ignore the signals of hunger. Get rid of all the hunger cues. SIMPLE. Thanks doc...
Lolwut
Enlist support to help you reduce overall caloric intake, increase the proportion of high nutrition density and less refined fibrous foods (not mentioned but reduces cravings), remove cues to eat, change where, when, how you eat and what is available when you eat to make it impossible, more difficult, more time consuming or less satisfying to overeat. Immediately reward yourself for not overeating.
Most people are overthinking this! I don't count anything or measure anything or know my weight. I don't have a doctor.
Just eat until you're full and stop. That's all. We don't really need very much. I often just sit down with a plate of meat. Side dishes don't interest me anymore. Most aren't even healthy.
Salted meat...can't get much simpler than that. 🥩
Agree, I am surprised more people don't mention it. Something that irks me is if I do have to eat out someplace I will often order a very small dish and I always get "is that it" - makes me think that the person taking the order cannot understand someone just having a sandwich and not a sandwich, a small fries, and an appetizer. Serving sizes have gotten out of control. Even if I eat out I usually do things like take the top off a sandwich... wasn't there a clinical trial that was happening with humans ? C.A.L.R.I.E. I think it was a Tufts University.
The real problem is satiety and eating enough protein. People who go carnivore don't tend to have weight issues
Just one more thing, Don't be with people that WANT you to fail.
Being has a tendency to 'return' to clusters
='the nature of solidarity' -a desire for empathy -(Wave)-(yin)
and also,
Being has a tendency to 'exist' as individuals
='the nature of self-expension' -a desire for breed-(Particle)-(Yang)
Likewise, humans have two elements.
We must realize that we all have both left and right elements
=Solidarity and Self reliance
No one has only one element.
so 'Sum' derived from 'two poles' , (thesis, antithesis, synthesis)
To develop intellect and ethics by harmonizing the two,
It is good to realize it and balance it properly
But A few people polarized the crowd(political partisanship)
without balancing themselves.
And They stole only the sum, only the synthesis from the triangle composition.
Now We all have to get out of this deceptive situation.
This is not the time for us to hate each other.
We have to track down those who have been manipulating us.
Msybe I missed it but to ehat level of calories was their diet restricted to? To compare the two diets, we need to know what calorie level the control group and CR group were compared at. 1200, 1400, 2000... How many actual calories were available to the two groups.
The data on monkeys is quite old now. However, I note that some of the newer theories linked to LC and Fasting relate well to this.
In particular, there is a theory that the time spent under the insulin curve is detrimental to health and longevity.
So, if you are fasted you have little effect from insulin and therefore less stress on the body. This could translate to longer life.
Combine that with the effects of autophagy and you have less cancer etc. The reduced blood glucose also then starves any cancers that may form...etc.
It is quite easy to put all these things together and see how the body MAY last longer under CR and LC.
The problem is proving it.
While humans examine and re-examine our disgusting lifestyle choices, we seem to find it necessary to exploit and violate the bodies and lives of all kinds of animals. This makes no sense. How long have we known all processed foods and excessive caloric intake is bad? What is the goal here?
Can you post the Link to the paper that said would be linked below the video ? Many thanks,
I understand that you need to consume less calories than you use. But doesn't the body's metabolism slow down when you eat less as well to counteract?
There is a weight and body shape set point and you tend to revert back to that. It is genetically determined. You have to fiddle with your genes and reset that point. DNA genes engineering is not a DIY project. What you can do is reset your epigenetic data (exercise, sleep, sex, meditation etc.) or do it by microbiogenome or microbiota. That is a hit and miss thing. You need to begin o chew on grass most of the time in other words 1.5 kg to 2 Kg fruits and vegetables. Even exercise, sleep, sex, meditation etc. help change the microbiome. But that is like a lottery. Fecal transplants can work miracle but they can backfire too and make you obese to not a safe game to play at this time. There may be a day when you can do your own genetic re-engineering and become a GMO human but at this time people run away from GMO foods. so GMO humans are a far cry.
For once I don't agree with Dr Paul Mason when at the end of this video he claims that fasting offers practically no benefit to people who are already on a healthy ketogenic diet. He forgot that fasting isn't just a mean to regulate blood glucose and insulin or to eat less calories. Prolonged fasting triggers autophagy, stem cells and growth hormone production, putting the body in cleaning and repair mode, all of that without decreasing energy expenditure (that's apparently not the case with diets restricting calories). So even someone on a healthy KD with no weight to lose, no problem of high blood sugar or high insulinemia and a good lipid profile (low TG and high HDL) should get some benefits from a few days fast.
New studies show that exercise is a more potent activator of autophagy than fasting… so instead of starving yourself just eat maintenance and get some sweat going.
Tks. Great presentation
Was resting metabolic rate measured in the cal restricted mice? This directly combats Jason Fung’s theory
Good video, we should start to move away from acknowledging calories which is a unit of energy…. We eat food… call them substrates…. At the end GIP to GLP-1 ratios will be telling…. Incretin effect 🧬🚀
Very interesting and simply put.
Major issue: He glosses over the decrease in base metabolic rate. He argues that this is a good thing and maybe he is technically right, but this ignores the psychological component that causes so many people people who lose weight to put it back on. I'd argue that the reduction in metabolic rate is a major part of that. The argument here seems to be "get over it... just eat less." How well has that worked over the last 100 years? Not well.... not well at all. There are "tips" here, but this strikes me as very tough to actually implement. A lot of the tips boil down to "just be miserable for a while." "Cognitive control" must means "apply will power." The same nonsense the diet industry sells. And of course, when people inevitably fail, they just didn't apply enough "cognitive control." Same ole song.
He is talking about calorie restriction mixed with fasting and low carb..... The low carb and fasting will lower insulin which should lower hunger and cravings making it a more effective way to cut calories.....m rather than someone who is just eating less.
@@michaellopez5684 Yeah, but in reality even if you switch to low carb+IF without changing the calories per day in theory you should still lose weight because carbs are used ethier as fuel for the body or as storage wether it's glycogen or fat in your fat cells, while fat for example is used for building hormones, lipoproteins and even your brain and on top of that it can be used as fuel too so it's already more utilizable then carbs. And even then fat is absorbed a lot slower than carbs wich means it has more potential to be burned and less to be stored. And that applies even more so to protein wich again can be used as fuel, as building blocks for your muscle, bones and tissue and based on demand the amino acids in the protein can turn into glucose and again slower abosorption compared to carbs, same calories per gram and more satiety. And i think even with fat being double the calories compared to carbs, i think the utilization percentage of fat is more than double of carbs so gram per gram carbs get you fatter after all but yeah since fat and protein are more satiating than carbs on a low carb diet you'll naturally reduce calories ethier way.
The metabolic rate changes up and down. You don't get stuck at one or the other. Not sure what all the other stuff you thew onto the mix was all about.
My major issue with his argument is that in all these studies the subjects were eating junk. He says the rhesus monkeys are eating a standard american diet, the europeans who were calorie restricted were eating grains, and he doesn't say but I suspect that the mice were getting manufactured mouse food equivalent to a rodent SAD diet. We know that this type of eating results in chronic disease and poor health, the end stage of which is death.
As the saying goes, "The dose makes the poison."
I hypothesize that the reason calorie restriction led to better health outcomes in these studies wasn't the calories themselves but simply the subjects getting a lower dose of a diet that essentially amounts to a pile of toxic waste (as well as the weight gain caused by ad libitum eating of a SAD diet and all the negative health effects of being overweight), and that eating a species- appropriate diet would result in the same or better health outcomes without the self- flagellation of stopping eating when you're still hungry (unless you want to live a long, miserable, hungry life.) He doesn't mention this once in his presentation.
I think not only is his advice based on flawed logic, but it's also incredibly impractical. I don't see how this advice is any better from "eat less, move more" except he leaves out the "move more" part, really the more valuable half of that tired phrase. Next!
No thanks for showing us how you got lost down this particular rabbit hole. This is an excellent presentation. I am living proof at 81 years and counting. You didn't need to prove it but your opinions are worthless.
I have no trouble what so ever fasting & I am fat adapted. I am OMAD
What about high triglycerides when remaining score is normal. My triglyceride levels is 580 so I need statin
Definitely do not take statins ! The best thing you can do is go ketogenic and soon after that carnivore do that for a few months and then go back to keto i reckon your bloodwork markers will be good. However you should try and find a doctor that understands LCHF bloodwork. Make sure you watch as many of these clips form this channel as possible- they are an invaluable source of science backed nutrition principles.
I wonder what the frequency of eating was for the monkey study. Did both groups get their food at the same time?
How many calories per day is considered CR for a 75 year old woman with metabolic syndrome? Thanks Dr. Nadir
I enjoyed watching and learning, however, if what is being said here is true about fasting then why do I see a lot of people from the Muslim community with diabetes and blood pressure? I am not criticizing any religious practice but trying to understand why this method is not working? I know that during Ramadan they follow a very difficult adopt fasting method then don't you think that they should be disease-free? Please correct me that it could be due to overeating afterward for the remainder of the 11 months in the year or what? I have decided to follow the 4 eating habits discussed for better health since it makes a lot of sense and I am 100% sold on the strategy discussed. I wish you would have given an example for a Lacto-vegetarian on what to eat for lunch and dinner. Thank you, Dr. Ali, I highly appreciated it.
Because the Muslims ancestral diet has been inundated with Western Foods sugars process carbohydrates and it's been disastrous to their health.
Will calorie restriction lower or damage your metabolism? Does calorie restriction catch up with you?
Just eat enough protein essential fatty acids and micronutrients. 1.8g per kg body weight protein
Lose weight till you get to your goal and then increase the fat still from grafsfed beef eggs salmon etc.
"Calorie restriction" is such a stupid term that I am surprised Dr. Ali would use it. If you study any animal or human, and control the diet and look at the outcomes, you will need to take into account what the actual food was, not just the caloric value. If you take a group of "calorie restricted" subjects, what was the food that was restricted? Because different foods do different things. Were they getting the same amount of minerals? Were they protein restricted? Did they simply reduce carbs, or just sugars? You cannot do these studies very well, because you would need to just change one thing, and then know the exact pathways of action in the organism that were affected.
Calorie restriction as a byproduct of fasting is not the same as calorie restriction everyday. For me, that means that using the wording: "Calorie restriction - a pre-requisite for optimal health" to be misleading, unscientific and cynical click-bait.
You sound like you didn't even watch the video and just went crazy off the title, click bait indeed!
😅
Translating mice results for humans is not really possible. I don't think fasting and caloric restriction of 65% would not get us to live up to 150 years...
At best 5-8 years...
Are you a doctor ? LOL
One effect of anorexia is infertility. Does calorie reduction at the recommended level present any dificulty in this area?
Anorectics punish their minds and bodies in the harshest terms and it is a gross oversimplification to compare anorexia with malnutrition say of the African toddlers. That is easy to cure with food. Anorectics adore and have a food fetish but their mind tells them to hate the food at the same time. A nightmare scenario. You cant cure them easily by offering food alone. Their infertility is as much psychological as physical. Women do need at least 12% body fat to be able to menstuate. Nature in the best interest of the fetus shuts down the ovaries to make sure that the fetus does not get implanted in the womb of a mother where the two would fight over who gets the fat for survival.
It is true that women who are anorexic and even some who are very active like runners have amenorrhea and infertility. However, and I speak from experience, going keto and using stringent 20g total carbs combined with a 4 hour eating window straightened out my hormones and helped me get pregnant at 40, after I had been trying for a year unsuccessfully. In order to really understand what is happening I recommend you begin fertility awareness charting, I had 12 charts prior to changing my diet and the impact on my cycle were clear.
How to create a good habit? Make it: 1. Obvious 2. Attractive 3. Easy 4. Satisfying and fun. To break a bad habit, do the opposite.
Around 23:50 the cholesterol dropped in the CR group at both 12 and 24 months. This Nadir suggests relates to "the type of diet these people were eating." That would have to be a remarkable diet then! ;-)
If you are eating a keto/ carnivore diet avoiding PUFAS and sugar seeing your cholesterol drop is not a good thing at all. See other Paul Mason clips…cholesterol is a marker for better health and is absolutely vital to human physiology.
One thing I always wonder about with fasting and calorie restriction is how I will eat enough calories to get all the nutrients I need.
In cats and dogs that need to lose weight, they are put on a weight loss diet that is lower in calories but still matches the nutrients needed. In humans, we don't really have these perfectly engineered food pellets. All we can do is just eat less.
Do I just eat less but consume a bunch of supplements to make up for it? Do I drink those soylent-type things? Some of this just doesn't add up even with all the data I've seen in favour of fasting/calorie restriction.
It´s not that complicated.
There is a need for protein (between 0,8 and 1,6 grams/kg/bodyweight/day) and fat (between 0,5 and 1,0 grams/kg/bodyweight/day) in your daily diet.
For any human being at a normal weight (roughly height in cm minus 100 equals "Normal" body weight in kilograms), this is anywhere between 60 and 85 kg.
Lets use an example of someone at 160 cm (aka 60 kg "normal" weight-lets not be too picky):
48 grams of protein, 30 grams of fat (minimum) equals 470 calories.
96 grams of protein, 60 grams of fat (upper level) equals 940 calories.
This is roughly also the same as your Basic metabolic rate (the level your body needs just to "exist")...
1000 calories can easily be eaten in 2-4 hours...so fasting for 20 hours should not mean you cannot eat enough...
Dogs can fast same as us. They wont die if you dont feed them for a day or too, provided they have water. However im not sure its recommended. Also dog food isnt perfectly engineered food pellets. Its mostly animal byproducts, which are the good part, mixed with cheap grains and bad fats.
In terms of your question, to make sure you get enough nutrients when you are not fasting, you'll need to be eating the most nutrient dense foods available; animal foods. Organs, fish, fatty meat, eggs, animal fats should be the centerpiece of your diet. If you eat these when you are feeding, your fasting state shouldn't be a problem and you shouldnt get any deficiencies. People get into problems when they start fasting, then decide when they do eat to eat a pizza. Thats not how it works, thats unhealthy.
The food that we are giving to pets is not what you can say as optimal, have you see any dog eating a bunch of legumes?
Well to be honest i think the best method is not to restrict how much you eat, just eat healthy keto or carnivore and do some intermittent fasting. We never decided to eat less in the paleo era, we just did involtunary fasting and ate until we're full.
I think that nutrient requirements are over hyped. Most people eating modern diets have very few nutrients anyway. I avoid fruit or vegetables and can run 8 miles daily without breakfast at 51 years old. Also the same with water, I can spend 2 hours of hard exercise dripping with sweat, but without drinking any water. The body is a lot tougher than you think. When I do eat I try to eat nutrient dense foods like eggs, sardines, liver, steak, red meat.
I like your video and your RUclips Channel also. Your team do good video. When should we hope for next video?
👀🙏🤝
Eat less, live longer! I just saved you 51 minutes. You are welcome.
Calorie restriction should be a result, not the tool.
I can't restrict. I just can't.
I need to find other way to start.
See a psychiatrist.
I eat as much as I want and whenever I want. I use as much oil as possible when I cook. before or after any meal, as much as I want I eat nuts especially oily ones (peanuts, hazelnuts, chickpeas, almond) and I eat sun dried fruits (apple, appricot, peach, vaarius plums etc) as much as I want as snack. I am unable to gain wait. I keep steady 70-73 kg weight with bmi nearly 24-25. What I avoid is packaged food with a label, or bakery, or sugary drinks or desserts... I am a food scientist ! isnt that ironic :-). I dont take any supplements, I am 53 and dont have any health problems.
What type of oils? If you are using seeds and grains oils (like colza, soy, peanuts, sunflower, nuts, sesame...) you get way too much omega 6 and these oils are ultra-transformed products. Just have a look at Chris Knobbe 's presentation ruclips.net/video/7kGnfXXIKZM/видео.html
BMI of 24-25 is high for a male. You could likely have a metabolic issue in the works.
Please, you produce such good content, please, get a good microphone. It's not that it's just aesthetically bad but it is actually intensely auditorily painful and can not be trimmed out even with a good equalizer.
Cry baby, LOK
AMAZING thank you. ♥♥♥♥♥♥♥♥
8.7
Do these studies on humans..leave all poor innocent animals alone.
We can't live forever and people should put pressure on their governments to stop all the profiting from producing all the refined foods which cause ill health.
Would you volunteer?
There is no scientific finding regarding calorie restricted diet for optimum health in humans. Humans are not monkeys.
Each person requires ATP equal to ones weight every day. It is not possible to get required ATP with calorie restriction.
Even though we we eat lchf food stomachful, we lose weight due to increase of metabolism till we reach ideal weight. We can't overeat lchf diet like high carb diet.
Hey, they like you enough to give a RUclips thingy. It’s a corner
i love you
Red meat fixed
I never make it easy nor short. I try to keep it simple. Still working on this latter one🤘
......
This is one thing, that seldom gets mentioned.
Energy obtained due to emptying our own fat deposits, plays to the equation.
We are constantly ”eating” when we do not feed ourselves from foods triggering insulin. Eat fat and you can also burn fat in no time after a meal.
This means we can be burning or unloading fat. So it always comes to a constant flow of energy for our mitochondria.
Our energy sensing pathways are important and they have to be used frequently. Use or Loose.
Now we are back in the old debate. Are we truly an energy substrate sensitive hybrid biomechanism? Do we function only correctly if we have a proper response to a sound signal? Do we detect the energy that is currently available? Do we have easy access to it? Is it fresh food we get? How much of it and how often is it pouring in? Was it lately stored as adipose fat, since it is excess energy from the previous meal? Or was it eaten and stored 10 y ago? If it was eaten as excess meal, again...how long has it been stored?
So, are these questions answered by your metabolic signals thus natural and super healthy mechanisms, or are they all broken?
Calling this what I have just described, is often referred as insulin resisstance. Resistance to act correctly to the signals themselves and making the wrong process to carry on.
Messing up a complex mechanism! Signals, sensors, action, feedback, redundancy ie trying to promote UNILLNESS?
When we are pathologically broken there is a systemic inability to respond correctly even as insulin is doing its job, such case would be signaling the presence of non-fatty foods eaten.
In a broken system there is no leptin signaling either!
The consequences of abnormalities re signals at a cellular level, puts us in danger. Our beautiful hybrid system runs badly on a single energy type/source, but it does run at least for a decade. For the younger and younger, it eventually starts to fail all too rapidly.
DO NOT MIX MACROS , EVER! Do not eat for others, take time in your own hands and ditch the dishes. Do something different. Educate your self, start a company!
Radical changes bring radical outcome.
Thanks for reading
THANKS Doc. are you a fan of fish oil supplements Thanks Dick
There's evidence that they help if your diet is otherwise low in omega-3 FAs, but make sure you also minimize omega-6 (linoleic acid) intake or the supplement is a waste, because they compete for the same receptors and the excess 6 can easily displace most of the 3.
The reason ppl hv eating disorders!
Don't believe in the fasting hype. Fasting doesn't help you live longer. Bears fast for 6 months a year, then they should live 500 yrs by this measure.
Restricting a bear's calories has been shown to increase human mortality.
By preventing diseases like type 2 diabetes, cancer, and obesity, you’re much healthier. You’ll also lose weight and control your blood pressure better so your heart lasts longer. The logic is that you will have a better chance at surviving your human lifespan.
Pretty dumb comment. Its not the fountain of youth, its a tool you can use to unlock better health. It doesnt stop you getting run over by a car. Neither does it stop a wild bear from getting a fatal wound and dying. Stop being so simplistic.
But fasting helps resolve many conditions... Autophagy is a big reason..
Do you know how long they would live if they are every day of their lives?