Are BCAA (Branched Chain Amino Acids) Healthy?
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- Опубликовано: 14 окт 2024
- Why we may want to strive not to exceed the recommended intake of protein.
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Loving the new presentation form of Dr. Greger talking in front of the camera presenting science like a boss.
Natural Hulkster so true. He seems more confident and powerful
Presentation has improved. Shame the content is the same biased rubbish.
Scrap Bus idk, I think he digs up interesting studies that have to be weighed against other studies that say something different. So that’s the interesting part. On the other hand, his antics are terrible and goofy AF. Someone should have had the balls to tell him NOT to show up on video. His voice was enough of a struggle to withstand
@@benaoao6753 He presents studies in a way that further his goals. That's his sole intention. He'll flash up studies that confirm him position and ignore bigger and better studies that show the opposite.
Hell, I've even seen him flash up sentences from studies (which appear to prove his point) when the conclusion of the study is says the opposite.
Scrap Bus not all of his studies are necessarily inferior to others, that said he is quite mischievous since he ignores major confounders to fit his own narrative and that’s plain dangerous.
Like, the low fat narrative is pushed to no end, where clearly it’s studied in super fat people (study here: average BMI 30). It’s ridiculous to push low fat diets on slim people. I can recall a video of 2 vegan athletes discussing just that. If you’re healthy and active eat the damn fats. But Greger doesn’t care. I think his bias comes from the fact that his audience surely is overweight and inactive for the most part.
I'm healing myself of cancer. This man's information is instrumental in my success. Thank you.
How are you?
I believe Dr. Greger is misrepresenting data in the study presented at 3:45.
I just got done reading the study presented at 3:45. In that study the authors specifically state "Although we found that HP intake during weight loss attenu
ates the beneficial effect of moderate weight loss on muscle insulin action, this does not mean that an HP weight loss diet necessarily results in a diminished improvement in plasma glucose homeostasis". They also state "The decline
in basal plasma insulin concentration after weight loss without a
change in plasma glucose concentration and a slight reduction in
basal glucose Ra, suggests that weight loss in both the WL and WL-HP groups may have improved hepatic insulin sensitivity". They continue to say, " our data demonstrate that HP intake prevented the WL-induced improvement in muscle insulin sensitivity.
Dietary protein is a potent insulin secretagogue (Floyd
et al., 1966; Ang et al., 2012; Manders et al., 2014), which may overcome the adverse effect of protein on insulin sensitivity by increasing the secretion of insulin. In addition, protein causes greater satiation and has a greater thermogenic effect of feeding than carbohydrate and fat, which can lead to greater weight loss with an HP than a standard protein diet (Wycherley et al., 2012; Leidy et al., 2015). Therefore, the adverse effect of dietary protein on muscle insulin action could be offset by its effect on hepatic insulin sensitivity, insulin secretion, and energy balance."
Good timing on this one, as I have just started a more weights centric workout regimen. I hear a lot of people talking about BCAAs. Also, I like the new video format. I feel like I retain more information when I can see the person giving it.
The supplement industry will sell us anything. Unfortunately they aren’t really looking out for our health and well being. They just want to sell bottled powders. As far as I can tell only one or two powdered supplements actually work. Learning from Dr Greger, it seems the real health supplements are in the produce aisle!
@@1234kingconan yeah gregor is the picture of health lol
Protein activates mTOR. You can eat as much meat as you'd like, just have most of your protein in one meal/day i.e. fasting, so that your mTOR isn't always getting activated.
You might want to read the study. the Vege diet lost nearly 3x the muscle vs the control. I wonder why Dr Greger doesn't mention that?
@@scrapbus9681 That is interesting. I'm guessing he didn't mention it because metabolic health was the focus of the study rather than muscle retention/gains?
There needs to be a Nobel prize for health and longevity and Dr. Gregor should be the first recipient!
Has he achieved either health or longevity at this point in time?
@@swissladydriver8980 savage! 🤭❤
Actually this is simplistic and incomplete as are the studies he brings up. Protein activates mTOR. You can eat as much meat as you'd like, just have most of your protein in one meal/day i.e. fasting, so that your mTOR isn't always getting activated.
@@swissladydriver8980 He can do 10 burpees while energetically showing how to make his favorite juice. It's on this channel somewhere hahaha
@@Clara_Elena Yeah, I totally believe that.
The study presented at 5:12 is extremely misleading and wrong. LOOK AT THE DATA PRESENTED!!!
First, the baseline of the protein restricted group was 2621 up or down by 410. That's between 3,031 and 2211. The followup was 2856 up or down by approximately 200. That's between 3056 and 2656. That's still in the approximate range they started! The control group started at 2464 plus or minus 611. That's between 3075 and 1853. They ended at 2367 plus or minus 445. That's between 2811 and 1922.
The protein restricted group should have been eating more calories than the control group because they started off with a 18 pound higher body weight than the control group. Their calorie needs will be different from control group that is lighter. Even after the study they ended with more weight and more fat mass than the control group started or ended with. The protein restricted group also started at baseline with far less FGF21 than the control group and barely surpassed the control group levels at follow up. The results of any study can be skewed when your starting sample of your test group starts off highly divergent from your control. I wouldn't trust any of the conclusions Dr. Greger is coming to from the information cited. This is garbage.
Yes, it is garbage, and his interpretation is garbage.
Check out the main study in this video on intra-muscular fat loss. Vege group (at 3 months) lost 3x the muscle vs controls. Amazing the Dr G fails to mention that.
Yet, look at all the vegans blindly praising him in the comments lol...
Also, the guy clearly has very little lean mass himself, one the most important indicators for longevity AND quality of life in the elderly. He doesn't look healthy.
@@stephenr85 agreed. Strength and longevity/lower cvd risk is magnitudes bigger than any dietary intervention. Second only to 'not smoking 🚬'.
A recent study found that comparing people who could do 40 continuous pushups vs those who could do ' less than 10 continuous' (age matched) was associated with a *96% lower* risk of cvd event within the next 10 years. Given that 5% of event risk is purely electrical failure, that's about as close to heart attack proof as you can get.
Theres no dietary association that is anywhere near that relative risk level. None.
I wonder how many continuous pushuos Dr Greger can do 🤔
@@stephenr85 I'm vegan/vegetarian myself, but I care more about the pursuit of truth than supporting a bias.
@@scrapbus9681 Ever heard of the saying, "correlation does not equal causation?" That "study" associating the ability to do many pushups with lower cvd risk is drawing nothing more than a mere correlation. That in no way proves that the ability to do numerous pushups is, in and of itself, the cause of that lowered risk. To draw such a conclusion would be totally fallacious thinking.
For example, how do you know there weren't other factors that largely contributed to the longevity of those participants in the study? What if they were eating extremely well? What if they learned how to manage stress well? What if they had an active social life in the community? Since it is likely there were other factors involved, what makes you so sure that it was the exercise that was primarily responsible for their good health?
"Strength... is magnitudes bigger than any dietary intervention." Interesting and bold statement. Do you have any empirical data to support that claim? And when I say "data", I'm not talking about meaningless association studies such as the one you brought up. What I mean is a controlled trial with an exercise group showing superior results in health to a group using a dietary intervention.
"Theres no dietary association that is anywhere near that relative risk level. None." Clearly, you haven't heard of Dr. Caldwell Esselstyn. Look him up and see the results of his dietary treatment of patients with coronary artery disease. He managed to, not just stop the progression of, but to REVERSE cvd in over 94% of the patients he treated using a whole foods, plant-based diet. To date, this is the only diet, or the only intevention really, clinically proven to reverse heart disease.
If what all you're saying is true, then professional athletes and powerlifters (those who do more exercise than the rest of us) would essentially be heart attack-proof. However, this is clearly far from the case. Check this article out:
www.google.com/amp/s/blog.bridgeathletic.com/does-powerlifting-health%3fhs_amp=true
The study mentioned in the article showed an increase of oxidative stress in powerlifters after their 12-week training program, which leads to arterial stiffness and an increased risk in heart attacks and stroke. The way to fight against the damage caused by oxidative stress is through antioxidants. Where do you think you get antioxidants? You guessed it... through diet.
The fact of the matter is that no amount of exercise can compensate for poor eating habits. Of course, I'm not arguing that exercise is useless or unimportant. Everyone should do both: eat well and exercise regularly, but the fact remains: diet is more important.
A lot of this is also shown by Dr. Valter Longo in his research. He also recommends plant protein, lower protein levels, on a largely vegan diet. I like it when different researchers come up with the same results.
I love the way he says “put it to the test”.
Reality
Happy new year to you! Just starting my second year as a vegan. Your influence after 20 years of vegetarianism. Thanks for everything you do.
well done! i also did that transition👏🏼👏🏼😸
Me too. Started last Dec.! Great year of healthy eating. I feel so good!
Doesn't vegetarianism seem obsurd now? It better than meat eating but misses the mark on so many levels. :)
Tamara Rogers yeah, i dont know how people seriously come to the conclusion that the flesh of the animal is bad, but the breast milk and the fetus’s? Those are probably fine
Hell, bring that utter over here and let me suck on it right from the tap! 😆🐄
@@TedwardUltimate Anyone who thinks that an egg 🥚 is a foetus needs to go back and learn biology.
Dr Michael Greger and team, you've done it again a fantastic precise well-rounded video. Making something that can sound difficult to understand simple and straightforward. I cannot thank you enough for this fantastic easy to digest information.
What makes this well rounded? Does Dr Greger mention any of the negative results of Vege diet vs control diet? No. So hardly well rounded.
Scrap Bus try fitting all that in a 6 min video and let me know how it goes. This is the best 6 min video describing how taking BCAA’s shoots up your diabetes risk, which means your heart disease risk goes up, which means you die early. They are junk.
@@teeminator30 don't be an ass. Greger elsewhere has many videos where he argues that low carb diets are not a good way to loose weight because they cause you to loose too much lean mass (spoiler: they don't), but in this hefails to mention that in a head to head comparison on matched calories, *the Vege group lost 4x the muscle over 3 months!* Anyone actually reading the study couldn't miss that finding.
"BCAAs ==> diabetes ==> cvd risk"
Only someone fed on a Greger plant-based propaganda diet would believe this.
Fish consumption has one of the greatest dietary protective associations with heart disease. Does fish contain BCAAs? 🤔
@@scrapbus9681 Fishpiracy Vid😳
2020: Greger finally makes an appearance on Rogan. 2025: Rogan goes plant based after a terrible health scare.
I think his health is already on a large decline, maybe im mistaken
jacob swink Joe Rogans face is a intramuscular lipid that’s about to explode. I don’t see him living 10 more years if he keeps only eating meat and jalepenos while continually ramping up his steroid consumption.
JayPee 😆 haha thats an interesting description
Yeah, i heard him talkin about how hes on like thyroid hormones and he uses steriods. No way that can be good. And if you watch his older videos and compare them to now you can just tell hes becoming very exhausted and spent 🤕
Let's hope for his sake he has a scare! Perhaps the best thing that could happen to someone as stubborn as he is, could save his life. Many people don't get an opportunity to reassess. He seems like such a truth seeker, amazes me he hasn't seen through the bs from shills like kresser yet.
Who cares about Roe Jogan
I am a whole foods plant based vegan, no oil, no gluten. My A1C is 4.5 and I'm 8lbs overweight. I eat a lot of plant protein, and tons of carbs. I have perfect blood work. I'm 53 and med free.
What a way to start the New Year...thanks Dr. Greger 👏🏾
Are bodybuilding and long term health incompatible? I've been taking vegan BCAA's after workouts. Have there been studies pitting vegan BCAA's and animal based ones?
BCAAs from plants and animals are exactly the same, but plant heavy diets provide less than diets that include more animal products. Plants also come with phyto-nutrients which also affect metabolism. Bodybuilding and longevity are at odds (IMO) but is likely better than the sedentary person on the SAD diet.
Happy New Year folks. I hope you are all being well and healthy.
So basically don't eat carbs, meat, fat, anything but also the beauty standards in our country demand men be muscular Adonises.
Tell me something, have they studied bodybuilders who actually put those BCAAs to use through routine gym workouts? OR did they study average to sedentary people consuming high protein diets?
Is Dr. Robert Lustig correct that corn fed sources of animal protein are the problem or is there more evidence to suggest that those BCAA levels are just as high in say free range chicken eggs?
Lots of questions, very few answers as of now and that's concerning. The benefits of collagen from egg whites in the diet during weight loss may be the difference between someone getting a surgery and scars for life.
Everything about EAAs holds true about BCAA, but that might because in either case you are mega dosing Lucine and that m-tor over-activation is playing a role.
@Tarzan Lucy
Not sure why so many people in the comment section are talking about bcaa and EAA supplements. This video doesn’t address that subject.
I like this new approach to understanding the data, than the old videos, It's not so dry now. Hope this will be the new way of disseminating the information.
@Nutritionfacts what about protein for athletes ? I lift and I am still trying to lose weight but I struggle to get to 100 grams of protein ? Would that be a problem in my body recomposition goals ??
Meathead: look at my muscles!
Me: it's all marbled tho...
Michelle H it’s sad that comments like yours perpetuate the myth that vegans can’t be muscular.
You can get very strong and muscular on a vegan diet. These things are not mutually exclusive.
people really like jokes over facts
@@flabio7074 you're not comprehending what you're reading
@@flabio7074 sure anythings possible but its far from ideal to pack on muscle, saying otherwise is simply idiotic,.. I also bet that you think that a 5'10 guy who weighs 180lbs at 10% bf is "muscular" LOL
In the study quoted, the Vege diet lost nearly 3x the muscle vs the control. I wonder why Dr Greger doesn't mention that?
And there you have an entire instavirus fitness industry where every second „influencer“ wants to sell his/her protein and BCAA powder. 🤢😭
Thank y’all for doing what y’all do!! And doing it in such a way that makes it so interesting!
Love these studies lining out exactly ways plants are beneficial 🎉 and we know they help us feel better and think better, too 😀 🥳🥰 Thanks Doc and crew!
Awesome video! Since these studies were done on obese patients, I wonder how the macronutrient recommendations would change in regards to protein intake in moderately active individuals or athletes. Would love to see a follow up on this :)
I was thinking the same thing
The Vege group lost significantly more muscle mass than the controls. I expect it would be worse in athletes
Wassup Doc?! Thank you for all your work. It is deeply appreciated. Happy New Year! God bless.
New Year resolution is to eat healthier based on all these fantastic videos and books you have done. Thanks again for all the hard work that you and your team do.
As a woman who strength trains, does an elevated intake of protein (70g per day) have the same negative effects? I do cardio and weight training. My protein is all plant-based but is 70g too much?
Always a bonus having a new Dr Greger video.Keeps me on the strait and narrow nutrition wise.
Happy New Year to Dr. Greger and the NurtitionFacts.org team! Thank you for starting the year off with this fact-filled video. It helps to keep me motivated and on track.
Here's what I'm not totally understanding here. If you eat .7 - 1.2 g/kg bodyweight of plant protein (this is the standard fitness world recommendation, which in most cases will be well above 56 g/day), and you don't have diabetes, and don't supplement with BCAAs, does any of this apply?
I wish they ran a study like this on athletes who weight lifted or played contact sports because the recommendation for protein intake is higher for them. I wonder if its the BCAA type that’s making the difference between the two groups ( such as leucine ).
Watch Forks over Knifes, athletes
And what about people who exercise regularly, in particular people who do resistance exercise? How does that also affect insulin resistance? And, plant-based diets in relation to that?
Resistance training is one of the main factors in regulating insulin function. That is why you have diabetes patients who train improve their insulin tolerance.
That was so interesting and helpful Dr Greger. Thanks to you and your team and Happy New Year! 🥳
Just passed my gestational diabetes test eating a whole foods plant based diet. I tracked my own glucose levels for 2 weeks. There were some days where my blood sugar spiked quite high after eating a large meal of refined carbohydrates. However, I eat lower protein and lower fat, so I wasn’t that worried about it. The midwife still suggested I eat more protein 😂
Deep breaths🤣
I’ve done the low protein, plant-based diet twice. If you don’t mind becoming weak as hell, then I’d say go for it. You will definitely lose weight and maybe improve certain health factors.
Perfect info as usual👏🏽👏🏽👏🏽
Nice new format for the new year!
Do one on creatine and body building pretty please!!! It really seems to help and making progress in the gym helps us argue for the WFPB diet!
Yes, great improvement in the way the video is made. Seeing Dr Greger talking with excitement throughout whole video. Good job Dr Greger!
Interesting video. But its really missing the influence of strength training on protein needs. The stresses we put on our bodies can, as far as I know, heavily influence our dietary needs.
Not even strength training. Check out the muscle loss on the Vege group (V) vs the Control diet (C) in the study Greger quoted. Extraordinary that he didn't share that fact. Only the good stuff.
imgur.com/a/jEcqRyJ
This is the next-level format of presentation.
just what i was looking for! thank you!! x
After seeing this I'm glad I switched to plant-based.
Every MD should watch this to better counsel their diabetic patients.
Love to meet this doc! From South Africa.... we are a bit behind in trends. Am changing my diet slowly to a plant based diet. Tofu, lentils.., not easily available. Vegetarian places, you have to search far and wide.
What about for athletes and bodybuilders?
What about for anyone? Eat your protein, or lose lean mass.
High-protein intake during weight loss therapy eliminates the weight loss-induced improvement in insulin action in obese postmenopausal women
This is the title of the study. Are you one of these? They didn't lift I the study. Low protein also lost 45% more muscle mass. This doctor didn't "lie" but he sure did not fully present the facts.
If you are an athlete, eat your protein. If you are an obese post menopausal woman, consult your MD.
I would like to know how the results might differ if the participants in that study were consuming only vegan protein sources. Like, I use a BCAA from an entirely vegan company since I’m very active and could use the extra AA’s. I don’t think this is making me obese though...
But did the study control for fat and saturated fat intake, not just protein, in the study?
It'd be good to see if this is also true for athletes and for people doing resistance training. Just a thought.
Well BCAAs stimulate muscle protein synthesis. What if the high protein diet is taken by individuals who excercise quite regularly? Would these findings be consistent under those conditions?
I'm on a purely plant-based diet but my pre-workout drink has 4 grams of BCAAs in it, would that small amount consumed on a regular basis cause any issues?
I always think about questions like this from an evolutionary perspective
for hundreds of thousands of years the human body has never been introduced to isolated proteins. BCAAs are a product of science and modernity
Isolated proteins probably have benefits, but they probably also have detriments. I dont know exactly what these are, but theres a good amount of science on it. You are going to have to make a decision yourself on if the benefits outweigh the risks
I most certainly recommend doing as much research as you can before you decide to incorporate anything into your body. Food and supplements are not a mystery to us. There are plenty or science and research on all of them
While this doesn't answer your question directly, I highly recommend this video for those that are into sports and exercise. Dr. Pam Popper dives into the science . You may get a better understanding of it from an eagle's eye view and therefore change what you put into your pre-workout drink: ruclips.net/video/ra_wOmVuHIM/видео.html
@@SittingKittyColorado "Dr" Popper? Does anyone know what her PHD is in? Where she was educated, etc.? I couldn't find that info anywhere. Why would someone want to hide it? I think she's got a lot of good common sense advice, but make no mistake, the woman is first and foremost a businessman.
Joseph1NJ
She’s a Doctor of Naturopathic Medicine and practices in Columbus, OH.
@@Joseph1NJ -- You can contact her directly if you want. She's very open to her background and story. In addition, she was one of the contributors to "Forks Over Knives" along with Dr. Neal Barnard and Dr. John McDougall.
The science speaks for itself, she just narrows it down for you in the link I provided.
Yes, she is a business woman but she also follows the science. There's nothing wrong with being a business person. Not sure what the trouble is about that.
Thanks doc, not what I wanted to hear but definitely what I needed to know and act upon. Happy New Year 🎆
how about for those already healthy and advanced in weightlifting? I have heard the opposite effects of going on a completely ketogenic diet in terms of insulin resistance...?
Any studies on athletes?
Nutritionfacts.org has some very interesting research synopses videos on "low protein" vegetarian athletes like this. nutritionfacts.org/video/the-first-studies-on-vegetarian-athletes/. Or
ruclips.net/video/aog5kWeIu9o/видео.html
Also curious. When I decrease my protein intake (eg. I'm on a vacation and I stop tracking for a week) when I go back I usually feel kinda sloppy. I don't exceed a lot though, just 0,8g/kg of body mass.
Dr. Gregor! I love your videos and book. The video intro is very loud compared to the audio of the rest of the video. It’s a little abrasive. Just thought I’d let you know! Thanks for the facts!!!
Greger has provided half the facts. And neglected to mention the other half. That's how he rolls
I'm not overweight, and I use BCAA's with my training regime. Should I rather not? Not sure if the video refers to any BCAA's or specifically if they come from an animal source.
5:35 this is dumb. The group that ate more calories lost more weight only if they burned more calories or if they lost more water weight and the study didn't account for that or if they lost muscle mass and the control group lost fat (because the same amount of calories from protein would weigh more than from fat). So the higher protein diet is actually better for fat loss by preserving/building muscle instead of fat, and that's without mentioning that protein is more satiating so it makes it easier to eat less.
Satiating protein = weight loss
Who could have thought? 🤔🤦♂️
The Vege group did lose more muscle (3x). Greger ignores that inconvenient finding from the study.
@@scrapbus9681 he pretty much ignores everything in the studies. All the values he says are wrong because he ignores the values after the plus minus sign which are usually bigger than the estimated values themselves and when that's not the case the p values are huge (in one of the studies there's a p value of 0.86, usually p values should be smaller than 0.05 so you could say the study is somewhat credible). According to the range of the means and the p values he can't deduce anything from any of this studies yet he does because he doesn't understand the values he's reading and only understand how to read the misleading titles (or he's just lying I don't know).
@@tomerwolberg37 0.05
@@colinproctor1346 yeah my bad, but still my point is valid. Also it depends who you ask on which p value should be the minimum, it's more of a philosophical question reather than one with an absolute best answer, but still 0.86 is way too much high.
Doc. What is the recommended gms of proteins for bodybuilders or athletes? Do you recommend any extra protein in that case?
"Restoration of metabolic health by decreased consumption of branched-chain amino acids" is a study on mice! now do it on humans and report back.
Could u do a video on optimum protein requirements to build.muscle?
We’ve been waiting on this video for years but I think Gregor just doesn’t think muscle is healthy. Would love to actually get to the bottom of this.
Prof. David Sinclair, has in most of his interviews has mentioned the reduced intake of protein leads to autophagy and inhibits NF-κβ and TNF-α pathways as well as proven for longevity. Have a splendid New Year and God bless you all. ⭐😇
I would suggest you guys to see some of his recent videos. I'm not giving any advice to anyone.
xxx xxx lifting leads to autophagy
Thank you for the new year gift, Dr. G..
Great video! I am just wondering as I resistance train 4 times a week, does this have the same effect? In terms of total protein needed and BCAAs should we increase the amounts for performance, muscle growth and repair or stick to daily recommended? Thanks :)
Considering spinach can reduce muscle soreness and muscle destruction (see ruclips.net/video/bfERQJLvo6A/видео.html) perhaps on plant protein we don't need as much protein to rebuild less lost muscle
If you are looking to build muscle, you may want to read the study that Dr Greger 'presents'. Vege group lost 3x as much muscle on same calories. Greger does his viewers a disservice by ignoring this. But we all know why.
what about BCAA supplementation during your workout?
just energy, no relation to build muscles. ruclips.net/video/wNrpqqYagOI/видео.html
Once again, exiting new discoveries. Thank you doc, you have a gift for passion.
You're one of my favorite RUclips channels.. I even bought How Not to Diet the day it came out. But when you're up there gesticulating on camera I feel like this is a classroom lecture and want to watch something else. Please go back to the old method, it was more engaging.
You did an awesome job in front of the camera Dr. G - great presentation.
I’m a bit confused… so plant based BCAAs are good but animal BCAAs are not?
Or should we eat more plant carbs (low plant fats & low plant protein content)?
Excellent info as usual! Thanks for doing the research and posting!!
So… as long as someone doesn’t go overboard on protein intake, are vegan BCAAs good and beneficial to training?
Super helpful thanks!
Lol Dr. Greger looks like he’s ducking bullets here.
It’s like the mafia is trying to stop him from releasing this info so he’s gotta go fast and move in unpredictable ways 😂. Great content tho 👍🏽
the meat and dairy industry is after him! Haha 😝🐄
But seriously tho, Dr G is just such an articulate speaker
Not the mafia- maybe the medical-pharmaceutical industrial complex- or something like that. . .
@@annas.5894 Lol yeah true
"Great content tho." Nope. Misleading content, as always.
Scrap Bus Yo, I’m open to having my mind changed. What makes you say his content is misleading? Do you have any sources that would back up that claim? Again, totally open to having my mind changed.
Big question here: Wondering if people who lift/workout regularly who increase protein intake also can see similar amounts of negative effects over a long period of time, or if most if these studies focus on groups of people who are generally less active?
Great information
Could you kindly research into moringa powders health benefits?
Some comments asking about BCAA Supplementation, exercise and muscle gain. Dr Greger won’t take about it as long as there’s no negative research about it. If the research says it is good for him it’s not excite.
Did that last study indicate that animal proteins were worse? Or do animal proteins contain more BCAAs? Or ARE animal proteins also known as BCAAs?
If not, I don't see a link between the last two studies.
Also, in the second last study you said it showed we can eat lots of plant protein, but in the last one you said that more than the RDI is bad; but didn't say whether that includes plant protein.
Can you please clarify?
How can you eat just 56g Protein a day?
I would have to limit legumes and starve myself at < 2400kcal/day to get even near that. I currently get over 100g with only whole food. Is that a problem?
It depends on your weight, body fat percentage and activity levels. If you are lean, muscled and do resistance training for let's say 5 hours or more a week, 100 grams of protein are fine.
Otherwise no, you should limit your protein intake if long health and life span are your priorities.
You should always eat just enough protein to rebuild your tissues. For average individual that's 0.8 grams per kg of body mass, for people who excercise moderately that's 1.2 grams per kg of body mass and for athletes that's 1.6 grams per kg of body mass (some elite level athletes with exceptional metabolism can go up to 2.2 grams but that's the absolute maximum your body will use).
And no, you don't have to starve yourself - just add seeds that are low in protein but high in kcal and satiating fats.
@Jaxon Basra there is no such thing as good or bad food. It's all relative - either better or worse.
Most plant protein are far better than meat protein but it doesn't mean they shouldn't be limited either.
Grzegorz Widła not too sure about that.... I thought you had an issue with the wording he used but that isn’t the case. There are certainly poor quality and high quality foods. Sure, you can still eat poor quality foods in certain amounts...probably. But generally you want to limit them such as protein or fat sources that contain high saturated fat or dietary cholesterol which usually show poor health outcomes in dose dependent manners.
@Jaxon Basra no, not all animal products are bad. You'd be hard pressed to find a doctor or nutritionist that calls wild caught salmon bad food, especially if we go back in time and remove pollution in oceans we've introduced in last 100 years.
@Jaxon Basra you're not helping veganism by arguing against science. You can't take a single factor (IGF-1 raise) and deem fish unhealthy when Omega 3s in fish protect against that effect and therefore have no causal link to CVD, quite contrary.
My guess is they lost muscle mass. But, hey, it's a better scoop saying they lost more in weight.
Nonsense science!
You are a winner!. The Vege diet lost 5cm2 vs 1.7cm2 in the control. Nearly 3x the muscle loss. I wonder why Dr Greger doesn't mention that part of the result?
Does anyone know of youtube channels that break down literature from other fields like endocrinology, cell biology, etc.?
Isaac Bronson
Right! Dr. Greger is an inspiration to learning. If we had a review of the literature like this in other fields also the world could learn allot fast and ignite allot of careers!
I want to know if this extends to people who lift weights-because in order to build muscle, we have to eat more essential amino acids. I get double the RDA through plant-based sources.
Excellent video 📹 👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻
0.8g protein per kg bodyweight is not optimal for muscle building, although it will get you into a positive nitrogen balance. For the normal pleb that doesnt lift weights, this is probably enough, but you need more if you are lifting (1-1.2g per kg bodyweight) to build muscle optimally. It also depends on your general metbolic rate. Someone burning 5000 calories a day needs a lot more protein than someone burning only 3000 calories a day.
Allostasis 1.6*
there was a study which I, unfortunately, cannot find now, connecting BCAA consumption with (non-alcoholic) fatty liver disease
BCAA is marketed for muscular hyperthophy. Could activity modulate the effect found in these studies? So it will be recommended to modulate our intakes respect to the amount of daily activity?
Something is wrong with the framerate of this one. The details say 30 fps, but it looks like it actually has no more than 10-15 frames per second.. Something went wrong with encoding?
Thanks Dr.
Excellent. Thank you!
Is this in reference to animal sourced bcaas or both plant & animal source? Does it matter? I would imagine it does but haven't looked into it
As a counterpoint, it should be noted that the conclusions here may only apply to prediabetic or metabolically-challenged (not trying to be funny) individuals and NOT athletes. Actually -and unfortunately, since it jumbles and mixes up a lot of messages - the same can be said for a lot of studies : what you can conclude in patients with declared symptoms may not apply to healthy or "active +" individuals. Case in point : the foundational study by Pendergast et al. in 96 clearly shows that while athletes also display higher intramyocellular lipids, these are actually beneficial to their activity. And it's not just because the study is old and flawed. Savage et al. mid 2019 have shown in the J. Lipid Res that the nature (saturated or not) of the lipids accumulated would be the key point, not the presence/quantity. So concluding that BCAAs could have indirect adverse consequences as a whole based on that is tricky, in particular for athletes known to rely on them and who have demonstrably higher needs for them. Like many things in science, that may be turned on its head in the future, but this certainty remains: you always have to be very cautious trying to transpose the conclusions of a study based on patients with declared clinical signs to a healthy population and even more when you deal with individuals who are particularly active and thus have specific adaptations to the imposed demands of what they do...
Given that in the study presented by Greger, the Vege group lost 3x the muscle vs controls, one could probably assume they (even sedentary) weren't getting sufficient BCAAs
As a PCP dealing with way too many T2D patients this information is critical but also frustrating. The keto voices are dominating the airwaves with claims of "curing" diabetes. I find that my patients that ARE willing to make diet changes are way more willing to try keto (a "good news about their bad habits" phenomenon) than they are to try plant based living. It is so hard to KNOW these folks can get better but watch them load up on the bacon and steaks and plop mounds of butter in their coffee (whoever came up with THAT one should be held accountable!) and listen to Joe Rogan over me!
If your patients aren't willing to try plant based to 'reverse' diabetes, how do you know it works?
@Meat’smeatandaman’sgottaeat high carb low fat no doubt 😒
The best thing for type to diabetics to do is to lose *visceral fat*. This is the fat that is most highly associated with IR and T2D. Both Keto and WFPB diets are effective at that, but more recent studies show that Keto diets are more effective. Greger won't show you this. This study deals with subcutaneous and intra-muscular fat. From the study provided, it's arguable whether the result improved for the vege group over the control. They lost more intra-muscular fat, but they lost 3x the lean muscle mass (Greger omits this from his discussion). That's a very mixed result if you are trying to improve metabolic disease.
Amazing! And, the people who need to see this won't. I think the protein craze is going to come back and bite this generation of high protein eaters in the butt.
Or they'll see it and come up with some irrelevant argument 'yeah but he's bald, the consistency of studies with different methodologies couldn't possibly be true'.
3:40 but maybe the weight loss didn't occur because they gained muscle? 5:30 maybe the weight loss was muscle loss. Or maybe my theory that "muscle gain" is nothing more than inflamed water logged fat is true after all? We need more info :(
@@DerekJojenCummings Unless you are a body builder and gain weight at the same time with muscle growth. This is unlikely with normal people trying to lose weight as excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake. Also, the excess ingested protein could, through the process of gluconeogenesis, produce glucose. This would mean that 100 g of protein could produce ~50 g of glucose. I think this is what makes people gain weight.
@ThatBadGuy Did you know that the body can't store protein, so once needs are met, any extra is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body. People are brain washed thinking high protein is good. This is what Dr. Greger's video is about. The fat goes in the cell and causes insulin resistance when glucose or sugar cannot go in the cell.... because it is full of fat.
There is no "protein craze", is there?
Great content thank you for all this effort
So are you say excess fat resulting from eating too many calories in the form of carbohydrates is ok?
Also what about the fat that spills over from the liver into the pancreas. Which kind of food causes that kind of fat. I am sure you know what I am on about and the consequences of fat in the pancreas.
Sooo.. should I take BCAA supplements or not?
Looks like Dr. Gregor knows how to read a forest plot.
Lol he doesn't.... He interprets results to fit his narrative
@@deslawson2662 yeah, he doesn't understand the values he's reading (huge p values and huge ranges for the estimated mean of values that can change the results). He only knows how to read the misleading headlines and doesn't understand anything about the actual values in the studies.
@@tomerwolberg37 how's his interpretation of research working out for him? Open your eyes
@@deslawson2662 what do you mean
@@tomerwolberg37 the proof is in the pudding
Great video!
So it's safe to take pea powder and bcaa for as long as they are plant-based. I think I'm in the right path. Let me just watch the video again to make sure.
thanks doctor，thanks 张筱菊。
Great vid