The REAL Science of Diets: Keto, Paleo, Vegan and More | Alexis Cowan
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- Опубликовано: 28 авг 2024
- Just because a diet worked for someone doesn't mean it will work for you.
Dr. Alexis Cowan is a Princeton-trained PhD in molecular biology who operates at the interface of physiology, metabolism, and nutrition. Here, she specializes in the design and implementation of targeted dietary and lifestyle protocols in areas including gut health, fat loss, metabolic flexibility, and cognition. Dr. Cowan works with medical professionals and coaches looking to expand their repertoire of evidence-informed approaches, as well as high-performing individuals seeking to optimize their health and performance.
In this episode we discuss:
• The metabolic effects of different diets
• The scientific evidence around vegan & vegetarian diets
• What is gastrointestinal health, and why it’s important
• Microbiome markers for optimal health
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Disclaimer: The Dr. Gabrielle Lyon Podcast and RUclips are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, RUclips, or materials linked from this podcast or RUclips is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
I actually like this type of podcast, a lot of interactions between of my favorite Scientists. Thank you!!
Two BRILLIANT women, so much was shared, I will watch a second time!!!
'Dr.A Cowan you are a joy to listen to'🎉
This girl Alexis is a BEAST! Dropping “knowledge bombs” all over this interview.
wheres the knowledge bombs,,,? i didnt learn anything new from this interview,,,
@@lightbeingpontifex wow you must be brilliant.
she's tremendous.
Dr. Lyon, it would be great if you please let Dr. Alexis finish her thoughts before interrupting with so many questions or comments. The constant interjections are extremely distracting.
Agreed! I also had a hard time following
As a former vegan of 3 years I lost about 8 lbs of lean muscle from an already lean frame I went from 5’11” 165 down to 153. Working very actively the whole time. One thing I noticed is my knee joints especially felt like they had no cushion any more.
Great episode! Dr. Alexis' knowledge is incredible. Would love to hear more from her.
I would LOVE a "what I eat in a day" video. Actually, I would love a video every day.
Great contributor. She would make a terrific go-host or frequent guest. BTW, while vegan for three years, I had great labs, except for slightly low iron. I think most people do well on Veganism because they cut out junk food. It’s also a high volume diet, including lots of beans and salads, veggies, fruits. Then I had a bone density scan which showed that I had osteopenia. That was concerning. I then eliminated grains and started eating meat and cheese again. Later, I learned about bioavailable, easily absorbed nutrients vs. what is listed on a food label. bioavailable nutrition . I upped the protein and fat and landed at carnivore, which is sustainable for me I also added resistance training, which is not only necessary for bone building but essential for longevity and increased energy.
Thank u for being proactive to bridge the gap!!! Love your channel and interview style/conversation and deep discussions.
Please bring dr. Ben Birkman on, who explains very well the phenomenon of insulin response if an individual who has been on carb restriction and then being exposed to carb. It's NOT the apoptosis of the beta cells as proposed in this talk. The perfectly appropriate insulin response is recovered after roughly 2 days of introducing carbs to the diet again, no big deal!
you mean Bikman?
this is amazing. thank you, ladies. gym bro with ulcerative colitis here learning a lot.
Amazing podcast Dr Lyon, such valuable information. My son also struggled with Ulcerative Colitis and is symptom free from changing his diet. Loved hearing about the gut micro biome, our second brain as they say!
So happy to hear! Thank you for watching!
carnivore is best for UC,,,
The knowledge they have is so powerful.
Fantastic discussion, thank you once again Gabrielle!!
Awesome episode. I look forward to the next one
Excellent information. I really enjoyed this episode.
Love hearing from Dr. Alexis! Is there ever a point of too much of the combo of metabolic ketosis and fasting since they mimic each other? I think the toughest thing for me with my kettlebell training has been to balance the fasting with the refueling. I feel my best at almost zero carb. I would like to pull the fasting switch in the daily TRE range as I still have about 25 lbs of fat to loose. Wonderful talk! Thank you both!
you want to limit the fasting to no more than 72 hrs,,,
one of my fav gut talks as of late!
Thank you very much, two amazing women with so much knowledge. I'm interested in hearing about the toxins contained within plants and the impact on health. Would love to hear more about this and the carnivore diet.
Thanks for bringing us these videos Dr Lyon however please allow your speakers to finish their train of thought without the ab libs and cutting them off. Interesting discussion
Wonderful discussion!
Thank you, ladies.
Finally ordered K2, you convinced me 👋💚
Absolutely love this one! And love young women getting more involved ~ thanks ladies. You rocked this one💪🏽
Thank you for tuning in!
Agreed!
Thanks for discussion of the immunity code gut protocol (part of it anyway)…game changer for my gut health and overall feeling of ‘wellness’ since incorporating in my daily routine a couple years back. Nowadays I’m more or less Mediterranean-ish cyclical low-carb to support daily training and recovery. Aside from TRE, prioritizing protein, and plant diversity I can maintain body comp easily without restricting too much.
Great talk, I'm the same way eating more protein less sugar grain free.
Nice, very good interview! :) A discussion with Dr. Chaffee would be great! :) And also with people from plant based camp, I love to see different points of view. :)
1:08:00 a "cross-over" trial is a minefield. If it's true that keto adaptation takes 6 weeks for some people (or six months!), a cross-over trial comparing it to a diet that requires no adaptation would be very misleading.
Fascinating as always! Where can we access the scientific references?
Good information but missing a few key points. Light, magnetism, water taught by Dr Jack Kruse in context with carnivore and according to your latitude should form the foundation for optimal mitochondrial function.
As an ancestral eating habit keto which in truth is only low carb, it's been around for thousands of years.
@@ecr-9341 a salad in which you can not identify the ingredients and comprehend them or digest them obviously. When did our "ancestors" start cultivating for mass carbohydrate consumption? It's a fact that our ancestors ate primarily meat and the fat that came with the meat for primary energy source not 20 servings of fruits and veggies. Fruits and veggies could not be grown like they are today during the recent ice age. Bison for the plains nations was the primary source of energy and protien. Maze, not the corn of today was used to make fry bread with bison tallow not vegetable oils.
Those "ancestral eating habits" prioritizing animal protien and fats and very little carbs from fruits and veggies.
Would love for you to interview Dr Stacy Sims - author of Roar and her latest book Next Level - both co-authored by Selene Yeager.
Awesome as usual!!! Thank you!!!
Thank you so much! I'm glad you enjoyed it :)
Oh so appreciate this discussion!
my BG often goes down to 2-3 mmol/dl, with very high ketones (5-6 mmol/dl, with the highest being 6.9). when this happens, I feel completely normal, so I assumed my body was just running efficiently off of the ketones, but also have been wanting to learn from someone that knows, more about this, and why/how it happens. Like what's actually happening in my body when this occurs, and just confirmation that it's OK. this is the first time I've heard it mentioned! So more info on this would be awesome!! ❤
Alexis is awesome, I hope to see more podcasts with her (and maybe she can cohost!)!
Very interesting information, and truly affirming that we can listen to our bodies to guide us home.
Great interview. Love to have gabrielle on our show
Love it. But she does too many ad’s
great info THNX
Wonderful video, so would it be beneficial to take the supplements in the morning or mix them in a smoothie before bed? And what is your take on eating sauerkraut?
Fermented foods are great!
@@DrGabrielleLyon thank you so much for responding.
I’m continually amazed every time I hear how many recommendations are based off rodent studies.
I realize we are genetically similar, but I find it hard to believe rodents are a good way to come up with human recommendations.
I get what you’re saying, but wouldn’t you think ‘recommendations’ are what will lead to experiments/studies? Or even a step-off for self-experimentation?
Keep em coming..great content
Great info... In terms of keto, I would have to say keto has never worked for me either but has done wo dets for my husband. I would like a hack to get around whatever thay. Lock is because the fat loss is crucial for me.
i would suggest Stephanie Keto Person, she's the best :)
@@elloohno1349 Steph energy energy energy!!
I agree 👍💯
@@davidsalvador6031 :D
Five minutes of listening to Dr Stacy Sims will tell you why keto diets are not ideal for females.
I didn’t get the name of the magnesium she likes . Can anyone write it?
L-Threonate
love cowan's 'mm-hmms'.
Great content, but the constant interruption by the host is crazy-making. Let the guest talk for more than ten seconds at a time, please. The content was terrific, apart from running commentary by the host.
Yeah, sadly, she totally trips people up.
Ya felt like she didn’t have the ability to express her knowledge fully with the comments being made consistently.
Totally disagree. It’s a scientific and clinically relevant dialogue .
@@tinahatzopoulos1963 : I remember a Colonel I knew in the Marine Corps once saying, “An intelligent person never begins a sentence with, ‘I disagree.’ You went one better. Meh…
She likes to push her opinions on the audience
You do not make any distinctions between Slow (rå and natural) and Fast (processed and unnatural) carbohydrates. There is a big difference on the impact on bloodsuger levels. I eat 8 to 10 lb fresh fruit per day and my short and long bloosuger levels are perfect around 4-5.
I'd look up deuterium if I were you. Fruit is high in it and we need to be low.
Since I started increase my protein I’ve gained 8 lbs. When I need to lose 50. THANKS DR LYON!
make sure you're decreasing your carbs to under 50g a day total, and keep track of your calories and lose the sarcasm, it won't help you lose the weight. Only a good attitude will. Also go for a walk and do weight traing 3-4 times a weel. Do a body scan in a months time. Take photos each week as well as measurements. Don't rely on the scales. It could just be a big poo!
Calories = Calories
So… when you increased the protein, did you decrease anything else?
muscle mass will increase with the intake of protein alone, without exercise. You were probably starving your muscles before you switched and they were in recovery mode. Keep eating ANIMAL protein and eventually that extra muscle will add to your thermic effect and burn off your body fat. Plant protein is packaged with too many carbs, so keep those at a minimum.
LOL! I hope your body has adjusted by now.
Because of antibiotics I had a persistent intestinal problem for a few years which I was able to cure with chios mastic gum. Anyone else have any experience with mastic gum?
Does a protein smoothie (banana only) with powder greens break a fasted state?
Thank you for having this content. It is through your research and science that I learn and make healthier decisions on diet and resistance training exercise.
Does a protein smoothie with banana break a fast. What a question. A smoothie is a snack or meal replacement. 🙄🙄🙄🙄🙄🙄🙄
ANYTHING you ingest that has fat or calories breaks your fast.
Doesn't matter if it's liquid or solid.
Sure
Electrolyte, sea salt
I'm always uneasy when i hear an expression like "high performing individual". The rest of us, of course...
Great info!
Glad it was helpful!
1:07:00 ... is there any possible downside to lean mass increase on either of these diets? If your liver grew, but grew because of fat, that's not lean mass... so, I'm trying to think of a non-fat tissue the growth of which could possibly be bad. (I suppose a cancerous growth could be "lean" tissue, technically... though extremely unlikely, especially if it was spread across participants.)
back slash \, forward slash / ... see; I really am paying attention. ;-)
The misconception that "keto" is anti protien, is mind blowing. Talking about keto without defining what ketones are and what they do especially for brain function isn't helpful. I hope Dr Lyon would invite metabolic health professor and Researcher Dr Ben Bikman on. But maybe his research isn't what she is looking for.
Well, I know what I’d like eat
I wish this information was less scientific. I want the info but I am a layman.
I just want to know how to eat to lose 50 to 60lbs.
New to channel.
Thank you for tuning in!
Ive been prescribed antibotics rather liberally as im more or less from the same generation my whole life and ive never been obese.
Same here lol…. What else can you do if you have an infection?!
@@daliab8493 well there was some excessive prescribing of antibiotics, such as prescribing them for colds, which on the surface doesn't make sense as the cold is a viral infection, not bacterial.
But I gather doctors assumed it still helped with secondary bacterial infections, that can set in once the cold takes ahold. So antibiotics saves the immune system, or so they reasoned, from fighting a war on two fronts. That's no longer accepted protocol.
If there is a connection between the killing off of beneficial bacteria via antibiotic administration and obesity, I imagine any negative effects might have been offset by my whole food diet, which now has been shown to prebiotic, but who knows.
Re Magnesium I-Threonate, these Mg rich foods should give enough BBB friendly Mg, right? leafy vegetables, spinaches, nuts and seeds, unrefined grains, cashews, figs, dark chocolate, legumes, some types of fatty fish, avocados, tofu, and even bananas.
I would go much further than muscle being the be all and end all. Everyone is different. What one person needs more of the next might not need any more of at all but they have other issues. A Lot of muscular people have joint issues...one could say 'protect the joints, ligaments and cartilage' but that might not be so for someone who has barely any muscle. The most import part of the human body is the brain. The issue is when that thing goes wrong everything else breaks down, their mood breaks down, their energy levels breaks down, including any good muscle they have. Take a look at retardation for instance, not only have they got low intelligence but they end up fatter than others, they end up with more crooked teeth and less attractive and die younger too. Why, because with less intelligence, comes less ability to resolve those problems and they actually create more problems for themselves. So, it isn't all black and white. Having said that and rather ironically, the brain is a muscle.
Dr.Lyon I mean this with all the respect in the world, you are smoking hot and your information is excellent.
Low iQ. .... junk . Sjip it ... EGO....
Ah yes Dr Walter Willett again. The vegan who has damaged Harvard nutritional research.
Stopped watching these video ,… they are to long