Timestamps below guys! Enjoy! 0:00 - Intro and topics summary 1:44 - Joe Rogan's podcast has a negative bias toward carbs 3:54 - Cliffs notes summary of Gary Taubes and Stephan's positions 7:25 - Is Gary's or Stephan's model the "mainstream" scientific model of weight gain? 12:20 - Is the calories in/calories out (CICO) model of weight gain correct? 17:02 - Is tracking calories or "eating less and moving more" the best way to implement weight loss? 23:22 - What does the science say about calories in/calories out? 28:54 - "Is a calorie a calorie?" discussion 38:22 - Why do some people gain fat more easily than others? 45:27 - Is there anything "different" about the brains of obese people? 47:06 - What is the role of sugar in driving fat gain, obesity and diabetes? 58:53 - Is sugar addictive? 1:03:39 - What are the practical takeaways for avoiding obesity or losing weight?
I got *jacked* watching Twin Muscle Workout, got ripped watching Athlean X, and I've been learning a lot and keeping in peak condition watching Jeff Nippard.
It’s incredibly refreshing to find someone who actually gets into conversations and discusses the academic research revolves around diet, fitness, health, etc. instead of all of these ten min videos put on by PT gym bros who take a study or two just to support their narrative.
The takeaways is nice: 1. don't beat yourself up, it's evolution 2. control your food environment, dophamine-related, don't put tempting food easily visible 3. eat simple whole food diet, like ancestors, less calorie-dennse 4. increase your protein intake 5. get regular physical activity 6. consider reduce your carb intake or fat intake, whichever works for you
I cannot physically over eat on meat and greens, whereas on high carbs my appetite goes crazy. I can easily eat 6000 to 8000cal on high carbs but 3000 is a struggle with red meat and salad.
@@badasstrapbass2313 When I played college football I weighed 260-270 and was always encouraged to eat more.. when I was done playing and had to work for a living I gained a ton of weight due to lack of activity and not adjusting my diet so ya I was very obese at one point.. I'm 6'3 and weight about 250 with a 34 waist so not really obese anymore and do lift weights but certainly not a bodybuilder.
This was a great conversation. For someone who doesn't know where to start with how to regulate their eating, I found the last ~15 minutes or so especially helpful. I appreciate Dr. Guyenet's sober and unsensational approach. His eating recommendations were helpful too. Keep it simple, whole, and not so easy to snack on. Keep unhealthy food away from you at work and home. I also enjoyed seeing how excited Jeff got just remembering to mention how much he enjoyed Dr. Guyenet's list of detailed references with summaries on his website. Doesn't get much nerdier than that ;P Thanks for taking the time to do this Jeff!
I really appreciate the science behind this videos Jeff. As a chemistry teacher, I usually find myself short of an answer when it comes to the role our brains play in fat gain or fat loss. We almost never see the big picture, and only blaim it on sugar, or carbs or fats. Good job btw!
Great work with this interview, I’m glad that there are still RUclipsrs who actually care about the quality of their content. You doing such a great job at communicating mass amounts of info. I’m learning so much through this channel. Thank you 🙏🏿
I actually read Stephan Guyenet's book twice and that book has helped me lose 80 pounds. I actually made a video talking about the last chapter of his book where he outlines the steps you need to take for a slimming lifestyle called "5 science based steps that helped me lose over 80 pounds." So thank you Jeff for bringing him on, it was nice to see Stephan in video form.
LIKED the vid: Excellent interview. I always enjoy these "deep dives" into different areas of fitness from those who have studied and actually know what they are talking about . Good questions Jeff, I really enjoy these. NO DOUBT!
As a journalist with a background in "science".... I feel qualified to say this guy is lying and I know this because you see my second cousin was once fat and then......
I 100% agree. I was training 3 HOURS a day, with very low calories intake (1500 per day) and lost 15 pounds. I went Keto .... with 1500 calories a day .... and lost FUCKING 95 POUNDS ...... with ZERO training. So the calories approach is truly a pack of lies.
@@ThereIsAlwaysaWay2 that's bs what U are writing here...15 pounds- how long...???? 95 pounds- how long????? U don't need to train at all on caloric deficit if U want to loose weight. No matter diet... Its so f****ng simple yet everybody make's this soooooo f****ng complicated 😁
Wow. This was awesome. My brain really enjoys categorization and fundamentals. Stephan's off-handed comment/description around 22:30 about the different approaches to dieting was just like "oh... ok, I completely get the whole concept behind this stuff at a more fundamental level".
Thanks for the interview, as a person on a keto diet it's interesting to hear ideas challenging the notion that it is the best option for fat loss. However it would have been interesting to hear your take on inflammation reduction and how keto compares to other diets in that regard. :)
jeff is so cute when he's interviewing people. his smile when he's summarizes guyenet's position on overeating is tooooo adorable. yuo can tell he wants to have this discussion
I still continue to be "a calorie is a calorie" skeptic because I participated in a research study where I ate only food given to me during the study, and they changed macros, as well as sugar and fiber, and kept the calories the exact same. They weighed every 2 weeks because they wanted us to stay weight stable. I lost 4 pounds of fat and gained 2 pounds lean body mass on the first half and gained 4 pounds of fat on the second half, so eating the same calories, keeping activity mostly the same, but actually more active in second half, so it's at least something of what you eat and not just calories that matters. I may not be average, but you need to be aware of what works for you.
Well, Jeff only swears by caloric surplus and deficit, seems like he doesnt know that fasting and keto diet (that essentielly mimics fasting and making you enter in ketegenesis phase switching from getting glycogene from carbs to from all energie by glyconeogenesis) that actually INCREASES your base metabolism, aswell as increasing gh production etc.
I think they addressed exactly what you’re saying. That there’s lots of value in CICO but your also have to take into account how each individual will process certain macro nutrients. At the end of the day it shouldn’t be a one size fits all approach, it should be customized to fit what works best for each individual. The only way to know is through trial and error. BTW, as a physique and macro coach I’ve found that the different body types (endo,ectomorph and meso) can help you determine where a person might do better with different macro splits/keto etc. Doesn’t always hold true but I’ve personally found it to be a good starting point. Love reading all your comments. Stay healthy and well. 💕💪🏽
None of Many Sure. So these are the macronutrient splits I tend to start with given the different body types I come across. Depending on the calories I will adjust the different macros up or down. Ectomorph: -Carbs 50% -Protein 30% -Fat 20% Endomorph: 20c/50p/30f Or Keto Mesomorph: 40c/40p/20f Hope this is what you were asking for and what you meant. ☺️
When I saw this was an hour I was like "oh, I'll listen to the start and then check it out tomorrow"...now it's 12am and I'm wide awake. Super interesting video really enjoyed it!!!
The caloric model is true similar to how newtonian gravity is true. Sure, all objects accelerate at a constant rate in a vacuum, but in practical observations the feathers fall differently than bricks, also the gravitational constant is not readily manipulable (as far as we know). Calories in /out is true in isocaloric (and same macro) diets, but in practice we have to talk about hormones that manage thermogenesis, fat deposition, hunger hormones etc ... Yes calories in/out model is very simple to understand, but in practice it's the hardest variable to control in people due to behavioral reasons. So the whole package is needed; Get good sleep, remove super stimulating foods, create other healthful improvements like exercise (reduce cortisol, increase endorphins), healthy gut environment (probiotics or whatever), reduce ghelin etc. Also weight loss is not really the goal, we want to reduce fat mass, and/or improve composition. A diet period that increases muscle mass and slightly decreases fat mass is superior to one that loses a lot of weight, but a higher percentage from LBM.
I'm a chemical engineer, so I don't have a deep background in nutrition. I do, however, understand that chemistry is multifactorial, and this extends to nutrition as well, as it is just biological chemistry. Thus I believe strongly in the energy balance equation, but I understand that for most equations there are situational factors that affect how the variables are measured and how they interact. For example, you might ingest 100g of carbohydrates, but if a significant proportion of those are insoluble fiber that are not metabolized and are excreted in feces, they would not actually count towards "calories in" although they were consumed. Another example is what was mentioned in this video, where Stephan said that some people will "burn off" a caloric surplus more readily than others, might be attributable to the variance in thermic effect amongst individuals. Here are some factors that might be important to weight loss/gain, just as a thought experiment: thermic effect of different foods, basal metabolic rate of the individual, satiety of different foods, personal genetics in relation to food metabolism (speed of peristalsis throughout digestive system, basal metabolic rate, insulin response, cortisol, etc.) fluctuations of metabolism and other biological functions over time (daily, over years), binge versus spaced eating, exercise type & frequency & duration, etc. Genetics likely influences ALL of these factors and more, so the energy balance equation is absolutely important, but genetic factors weigh heavily on how the equation plays out for each individual.
Hey Jeff...I am new to your channel...95% of most things health and exercise are new to me. I didn't want to go down the route of diets and tracking macros and calories and stuff like that. I have been learning to exercise effectively and I am finding information about how to include the nutrition element to this new lifestyle. I don't want to become obsessed with this thing, specially the eating side of it. I just want to die when it is for me to die in the most responsible way possible. This interview was great for me to listen to in that regard. Informative, unbiased as much as possible, and practical. So...just wanted to say a quick thank you. I proactively avoid commenting, was looking to leave you a private message but don't really know how to do that so...anyway. Thank you thank you thank you.
Jeff Get Jason fung in. that will be really interesting to hear u guys question each other hahah hmm or hoping jason fung will get on joe podcast, that would be real entertainment 😂
really like a last portion of timestamp if any one is thinking for obesity or loosing fat, why they are not loosing and all this is a greatest answer you can get ...
Good timing. Just finished watching Joe's podcast. I think right now on RUclips, it is predominately argued that low carbohydrate diets are favourable to high carbohydrate diets (E.g. 'What I've Learned' channel). Even within the nutrition field, or at conferences, I hear about it all the time. I'd say that Gary's take isn't necessarily fringe; low carbohydrate diets and the associated science are becoming an amalgam of truths and half truths, in addition to outright false equivocation.
Idk a lot of the science guys Shawn Baker has on his podcast just seem to think you only need a little bit of carbs and especially if your body actually utilizes them correctly. I have some extra chub I probably don't need carbs until I run out of fat as a fuel. And even then the data for what fuel works best (carbs or fats) seems iffy. I think if it works for you keep it up and make results.
@@BGRecon i think both fuels have their pros and cons. Being on keto, i have more endurance energy but when I need that explosiveness for heavy sets, carbs on a standard diet easily takes the cake.
Hi there Akuma; when I google on "Mark Haub", I see he did a study in 2010; that was funded by Coca-Cola; this was only discovered in 2016; www.dietdoctor.com/big-sodas-strategy-make-us-believe-calories ...... was this the study you meant please?
@@TacticalDimples There's some interesting anecdotal evidence ( via Peter Attia) that extreme bouts of exercise allow you to consume a much higher amount of carbohydrate without dropping out of ketosis.
Great video. Very informative. What is the best way to increase protein intake? Eating chicken or beef or maybe shakes? Also, a little off topic...what video chat program did you use?
You answered your question in your question. Before implementing shakes you want to increase your consumption of protein from meat sources and even nuts.
I would say that Jeff is one of the most interesting fitness youtubers out there, I’ve watched alot of bullshit on fitness youtube and I am extremely picky about what content I like to see. Jeff makes you learn about bodybuilding more than anyone else and he is a huge inspiration to me. Love from Norway
I would be interested in seeing you debate on the mind diet. For example carbs boost serotonin which in some people decrease focus and productivity level hence lower their ability to stick to a plan and workout hard. Other feel the opposite so integrating a knowledge of your brain profile in your workout plan can be extremely beneficial
Hardcore agree with both of these comments. School feels invasive to my time but the second someone discusses nutrition or exercise you couldn’t distract me with a sledge hammer.
Id love for you to interview Jason Fung about the body's metabolic pathways being regulated by hormones like insulin, and how that has an effect on our internal functions. Calories is a term borrowed by physics but doesn't have a physiologic response. You burn a food and test the energy it puts off and that determines its caloric value, but doesn't determine whether or not the food spikes insulin, which is the hormone that opens up cells to take in energy. I disagree with the calories in calories out being the MAIN contributing factor. You eat carbs and fats in the same sitting, insulin levels rise, your body uses the carbohydrates as energy and stores the fat. Insulin presence inhibits fat mobilization.
That's not how calories are calculated for food. It used to be (using a bomb calorimeter like you described), but scientists realized that your body doesn't extract 100% of calories from the food you eat. Instead, now manufacturers test how many grams of fat, protein, carbs, and alcohol is in something, multiply by the corresponding calories per gram for each macronutrient that your body actually absorbs, and totals it up.
I think energy balance is the main factor. But there are better calories and worse calories. I'm not convinced that a person who ate 2000 calories of lean meat and greens would lose weight at the same rate as someone who ate 2000 calories of donuts and cola (all else being equal). They certainly wouldn't have the same body composition or health.
Thank you for this interview with Dr. Stephan Guyenet! I just got his book yesterday. What a coincidence! What he's saying it's exactly what I preach. We need more people like him...
The app My Fitness Pal was really helpful for me. Its free and u just type in how much you weigh vs. How much u wanna weigh and it tells u how many calories u need.now of course this just an estimate not an exact number but it's a great place to start. As far as Macros go, what's worked best for me is to start with 1 to 1.5 grams of protein per lb of bodyweight. For fat start with around 1 gram of fat per kilo of bodyweight(ur weight on kilos is just ur weight in pounds divided by 2.205) then the remaining of percentage of calories will go to carbs. This is a great place to start from there just weigh urself weekly if u want to lose weight and ur not loosing any weight than go dow 200 to 300 calories. Subtract those calories either from ur fat or ur carbs whichever is best for u(personally I love my carbs) but keep ur protein the same.
@@gdambidextrous7721 MyFitnessPal is great. If you have a Fitbit, or similar compatible fitness tracker, you can connect this with MyFitnessPal and get a more accurate representation of your calorie expenditure. I'd also recommend searching for a Basal Metabolic Rate (BMR) Calculator. Bodybuilding.com has one, or Layne Norton's website. This will help you roughly calculate your minimum required calories to maintain your current body composition, based on your activity level, age etc. Finally, DO NOT NEGLECT YOUR SLEEP. I cannot emphasise this enough.
@Mythic if u are quite a bit overweight(like over 235ish lbs for a male or over 200ishlbs for a female) then u shld probably use lean body mass or as an easy rule of thumb just don't exceed 275g for a male or 200g for a female. Not because that's dangerous or anything but just because that's alot of protein to digest. It might screw with ur stomach. If ur just looking to loose or gain an "average" amount of weight(20-40 lbs) then dnt go any lower than .7grams pr lb of bodyweight, like full on weight on the scale. Personally I like to get closer to around 1.5 to 2g of protein per lb of bodyweight(in 181lb at about 12% bf so that works out to about 215ishg of protein a day) because I'm trying to gain weight right now and only going 1g per lb would mean I wld have to eat a ridiculous amount of carbs. Ha.
here is the key question: 28:00 if individuals can vary in the amount fat gained per amount of caloric intake then their are potentially various factors that can drive weight gain besides caloric intake and caloric expenditure. Common people observe this phenomenon and conclude that this relationship maybe genetic, macrobiotic through the gut, calorie sources, or type of caloric expenditure. Obviously common people do not have the observational resources or expertise to make a correct conclusion in regards to scientific conclusion. So regardless of what common people claim, what are these processes that diverge from the energy balance theory that allow variance among individuals?
Great interview, would have liked to ask him about how the neurological side of alcohol consumption is tied in to sugar/carb calorie consumption while alcohol is in your system as well as alcohol as an addiction, especially from the neurological perspective. We all understand the basics but a deeper dive would be great.
I was consuming 1700 calories, on a "healthy" low fat low sodium higher carb standard american diet. I started eating low carb/keto and immediately increased my caloric intake to 1900, then increased by 200 calories every two months over a year. By the end of my 12 monyh body transformation, I had gone from 27% to 9% body fat. I had lost 60lbs of body fat and gained muscle. I had gone from 207lbs to 155lbs. And I was eating 3400 calories by that point. Now, two and a half years later, I maintain at 3000 calories. With some days higher. So after two and a half years on a ketogenic diet, I am still 50lbs lighter, still averaging 10-11% body fat abd eating nearly twice the calories I was on a high carb diet at 27% body fat and I was getting fatter. So how could I double my caloric intake over a year on keto, and loose body fat, loose weight? Now if I do nothing at 2800 calories I loose weight on keto where before I ate 1700 on carbs and was getting fatter. The hypothesis is not that a calorie is not a calorie or that calories do not matter, but rather that HORMONES and insulin matter more when it comes to whether a body is storing fat or burning fat.
Because your body is switching from burning carbohydrates as a fuel source to fat and protein. Ketosis is a metabolic process your body undergoes when it’s main fuel source has run dry, and it’s forced to switch to a different energy burning mode. Hence why you are burning so much fat while eating more calories... because you are starving your body if it’s main field source (carbs). Ketosis is great for melting weight off, helping type 2 diabetes, etc., but it does have its down sides as well, since you are depleting your body of carbohydrates. You pick and choose your battles with this diet.
@@brookemoore8369 The human body does not need carbohydrates. If your body could choose which source of energy to burn it will always choose ketones over carbohydrates/sugar. Our ancestors never ate carbohydrates/sugar, most of which is highly processed today. Carbohydrates and sugar are the number one cause of most metabolic diseases and obesity on this planet.
Charles I agree that the body should run off of ketones the majority of the time, but carbs have their place…. Hence why many athletes prefer higher carb diets, because the glycogen that’s stored in the muscles helps them to perform better during events. Personally, I believe that extremely low carb diets should implemented the majority of the time unless a particular person plans on being very active that day and the carbs choice needs to be more complex carbs coming from vegetables and occasionally fruits. I’m not so sure about grains at this point…. I agree with you though, ketones are better fuel for the body the majority of the time.
Great summary of what we know about calories and overall great video. However, this has been gone over so many times and both "sides" agree on the topics covered in the video. The video is a little redundant and I feel like we need to move forward with this conversation. These are all things we know, and the real argument is about what is optimal with regards to long term health, sustainability, and practicality; not just body weight. Obviously, the answer will most likely just be more of how it depends on the individual. Again, it was a great video, and I don't want to sound like I think it's useless or anything. It is really nice to see that everyone agrees on the fundamentals. I guess I was just really hoping on getting more info and learning something. Although it doesn't ever hurt to have a detailed recap on what is known.
Hey Jeff , I think it would be interesting if you were able to look into explosiveness and rate of force development for us athlete viewers and how strength training could aid in this and how an athlete should approach weight training and the use of bands. Thanks man ! Greetings from Saudi Arabia !
I saw some videos this week going down on carbs saying we should keto or fast to lose body fat and got really confused. This one saved me, thanks a lot man!
So interesting! So what would he say to people who claim to have LESS cravings with an approach like flexible dieting, where they allow themselves to have more palatable foods on a regular basis, than when they stick to a more simple and bland “bro” diet? There must be more to cravings than just the palatability of foods... some people seem to have MORE cravings when their diet is too bland and boring (myself included). Maybe cravings increase with both diets that are too bland and diets that are too palatable? I would love to hear a discussion about this.
Sierra Roselyn I agree. Even if I’m full I still feel the need to eat more because I didn’t really get my fix. It’s not the calories for me. It’s the experience of eating what I like. Being full is secondary. I fast 16 hours , eat a big lunch at work and a small dinner after the gym. Works for me.
Great informative video! I'm a newer subscriber and wasn't expecting to watch this whole video, but I love how prepared you are and how you want to provide your audience (and those with some knowledge already) with even more information on this topic. Thanks Jeff!
Thought I’d get bored half way through the video because it’s so long but had the complete opposite happen! Thanks watched the whole thing and taken on board 👊
No. 1600k of spinach has more fiber and protein, so just processing that food burns more than the simple carb apple fritter. Also, the volume of 1600k of spinach, depending on the time it took you to consume, will affect how much of it will be processed by the body.
@@excellenceka I think that’s not the point that’s being made in the video? Yes you would maintain your weight either way, but the crazy volume of food that 1600cal spinach would be in comparison to the Apple fritters, as well as the much much higher protein and fibre would make it much harder and take longer to consume. It would also keep you full way way longer, meaning you are much less likely to go on to eat other things later. So overall, you’d likely lose weight as a result! The combo of sugar and fat in the Apple fritter is also a highly palatable food which tends to make you want to eat more anyway! Steve mentioned Dopamine really getting going when this combo is consumed. I think Steve said that the thermic effect of food depending on the micronutrient is negligible. It’s more about satiety and causing less consumption as a whole over time!
I have lost so much on Keto. And I am eating more calories then I did when I tried low fat. And it is not even close. I really think insulin plays a huge part.
There are a lot of scientific evidences suppoorting that. Too bas they didnt talk enough about insulin, insulin resistance, glycogene depletion, glyconeogenesis etc.
Considering during the caveman days we are mostly meat high in fat and some fruits and nuts that had to chase their food for miles every day. So it only makes sense the refined sugars, corn syrup, man maid chemicals that are in not found in nature would cause our bodies to react negatively to processed foods.
BossManSays A lot of recent hypothesis are that they could have been in keto during colder times and not in keto during summer. Mostly adapting depending on their environnement, seasons, what they could find as long as there was enough food to not have to move to a different place.
@@garrickburron9509 He was an engineer about 40 years ago, then went on to do stand up comedy and TV acting... again not a scientist or authority on climate.
hey jeff, do you have a video on how to warm up for a HIIT running session? there are a lot of videos on yt but by guys that don't even lift, I and probably many others would really appreciate if you could add such a video, thanks for all the work!
They talked about weight gain in terms of carb eating or fat eating groups in studies but what about a combination of carb and fat group? Would it be the same or more or less than the other groups. Stephan Guyenet mentions the studies at around 30:00 both groups are virtually the same with a slight edge to the carb group. I'd imagine that simple sugars would burn up pretty quick.
All in all, I'd say that Jeff Nippard did a better job in getting a logical presentation from just Guinet than Joe Rogan did with Guinet and Taubes. However, in the end, I still heard about tons of trials and that Guinet is an expert in the field, interspersed with lots of "we really don't know" caveats. 35:00 The key "We don't know" occurred when discussing the variability of outcomes within each dietary cohort. I'll even use the Examine.com write up to discuss. Figure 2 is the graph in question: examine.com/nutrition/low-fat-vs-low-carb-for-weight-loss/ Rather than simply saying that the answer is not known, or that weight loss boils down to the luck of the draw of genetics, the hormonal theory of obesity contends that some people react quite favorably when lowering their carb intake, which lowers their insulin, which helps normalize their hormones and metabolism. To me, Figure 2 is a glaring testament that "different diets work differently for different people." THIS is the real underlying difference of opinion between the vociferous carb counters on one side and the "all calories are the same" CICO defenders on the other. Eyeballing the data suggests that perhaps 10%-25% of the population thrives on the low carb diet and a different 10% to 25% of the population thrives on the low fat diet. That suggests perhaps 50+% of the population did the same on either, so it did not matter. Perhaps the more useful study would be to determine the characteristics of each of these two diametrically opposed populations in order to predict who does well on which diet and WHY?
"Live an active lifestyle and maintain a good body compostion" sounds good to someone who has not developed insulin resistance and metabolic sydrome. How did "eat less move more" work out for Biggest Looser contestants long term success? Dr Stephan suggested diabetes is caused by excess fat. Diabetes is caused by metabolic sydrome/insulin resistance which leads to overproduction of insulin which continually tells the body to store fat. So
I think the keto diet or a low carbohydrate diet is a better long term solution. It seems like many people have been successful with reducing insulin resistance. Fat Fiction was an interesting watch.
It's crazy to me that people would think these two points of view - that energy balance matters or carbs/sugar matter - are mutually exclusive. It seems to me that both points of view are easily reconciled with one another. Just because a person can have great success without COUNTING calories doesn't mean they are IRRELEVANT. Conversely, just because calories matter, does NOT mean that (a.) a person cannot have success without COUNTING calories or (b.) that the SOURCE of your calories is immaterial. I feel like there is plenty of room for both viewpoints to co-exist at the same time. Weird how nutrition is often like politics and religion in the way that people get so attached to one particular school of thought.
Timestamps below guys! Enjoy!
0:00 - Intro and topics summary
1:44 - Joe Rogan's podcast has a negative bias toward carbs
3:54 - Cliffs notes summary of Gary Taubes and Stephan's positions
7:25 - Is Gary's or Stephan's model the "mainstream" scientific model of weight gain?
12:20 - Is the calories in/calories out (CICO) model of weight gain correct?
17:02 - Is tracking calories or "eating less and moving more" the best way to implement weight loss?
23:22 - What does the science say about calories in/calories out?
28:54 - "Is a calorie a calorie?" discussion
38:22 - Why do some people gain fat more easily than others?
45:27 - Is there anything "different" about the brains of obese people?
47:06 - What is the role of sugar in driving fat gain, obesity and diabetes?
58:53 - Is sugar addictive?
1:03:39 - What are the practical takeaways for avoiding obesity or losing weight?
Most Viewers would get lost without this comment !!
Thanks Jeff, you're the real MVP!! 💪
Thanks for time stamps! I’m prob gonna listen this whole hour haha.
Thanks for Your Time May the God's bless you...
Thank you Jeff. Keep up the good work 🔥
The time-stamp are gold, this make the video more accessible on time to time, thanks a lot for the effort!
I love the time stamps. Thank you
I love you too
Jeff is the type of guy to actually help you get fit
Weird, huh?
I got *jacked* watching Twin Muscle Workout, got ripped watching Athlean X, and I've been learning a lot and keeping in peak condition watching Jeff Nippard.
And I learned about the *MINDSET* from an insanely good friend named *STICKY RICKY*
Yea n he is fit himself too a lot of PTs aren't 💕 really admire him and his work
@@7rueop1n1on5 two of those are names Jeff so the Jeff's work.
It’s incredibly refreshing to find someone who actually gets into conversations and discusses the academic research revolves around diet, fitness, health, etc. instead of all of these ten min videos put on by PT gym bros who take a study or two just to support their narrative.
This is why Jeff gets my sub & support and I skip right past the "Bro dudes" (ferda)
The takeaways is nice:
1. don't beat yourself up, it's evolution
2. control your food environment, dophamine-related, don't put tempting food easily visible
3. eat simple whole food diet, like ancestors, less calorie-dennse
4. increase your protein intake
5. get regular physical activity
6. consider reduce your carb intake or fat intake, whichever works for you
“The people who lost weight, I don’t know, maybe they got cancer.”
That escalated quickly!
I thought the same thing 😂
I LOVE these long style chill videos, keep them coming Jeff!
Once in a while I think it's cool, definitely.
I cannot physically over eat on meat and greens, whereas on high carbs my appetite goes crazy. I can easily eat 6000 to 8000cal on high carbs but 3000 is a struggle with red meat and salad.
If your carbs sources contain a lot of fiber then it shouldn't be a problem
bruh just say carb tastes great, meat tastes great, i can eat them without barfing.
I hope you're saying hypotheticals, you're either very obese or a huge bodybuilder
@@badasstrapbass2313 When I played college football I weighed 260-270 and was always encouraged to eat more.. when I was done playing and had to work for a living I gained a ton of weight due to lack of activity and not adjusting my diet so ya I was very obese at one point.. I'm 6'3 and weight about 250 with a 34 waist so not really obese anymore and do lift weights but certainly not a bodybuilder.
This is true. When I stress, I default to binge eat carbs cause it is comfort food
This was a great conversation. For someone who doesn't know where to start with how to regulate their eating, I found the last ~15 minutes or so especially helpful. I appreciate Dr. Guyenet's sober and unsensational approach. His eating recommendations were helpful too. Keep it simple, whole, and not so easy to snack on. Keep unhealthy food away from you at work and home.
I also enjoyed seeing how excited Jeff got just remembering to mention how much he enjoyed Dr. Guyenet's list of detailed references with summaries on his website. Doesn't get much nerdier than that ;P
Thanks for taking the time to do this Jeff!
I keep looking at Stephan and wondering why is he wearing a sombrero???
😆
😂🤣😂 now I’m not going to be able to unsee that
😂 omg hahahaha
I really appreciate the science behind this videos Jeff. As a chemistry teacher, I usually find myself short of an answer when it comes to the role our brains play in fat gain or fat loss. We almost never see the big picture, and only blaim it on sugar, or carbs or fats. Good job btw!
one of the few fitness youtubers that we can actually learn valuable info from..
Thanks for the time stamps. To be honest I rather like when you do all the talk on your own because you are very precise and on point.
Great work with this interview, I’m glad that there are still RUclipsrs who actually care about the quality of their content. You doing such a great job at communicating mass amounts of info. I’m learning so much through this channel. Thank you 🙏🏿
I actually read Stephan Guyenet's book twice and that book has helped me lose 80 pounds. I actually made a video talking about the last chapter of his book where he outlines the steps you need to take for a slimming lifestyle called "5 science based steps that helped me lose over 80 pounds." So thank you Jeff for bringing him on, it was nice to see Stephan in video form.
LIKED the vid: Excellent interview. I always enjoy these "deep dives" into different areas of fitness from those who have studied and actually know what they are talking about . Good questions Jeff, I really enjoy these. NO DOUBT!
As a journalist with a background in "science".... I feel qualified to say this guy is lying and I know this because you see my second cousin was once fat and then......
Danny_Getsfit They had us in the furst half. Ngl
@@veernair They are not even good at journalism.
@@treasurewuji8740
But they are excellent at reading a script. 😉
I 100% agree.
I was training 3 HOURS a day, with very low calories intake (1500 per day) and lost 15 pounds.
I went Keto .... with 1500 calories a day .... and lost FUCKING 95 POUNDS ...... with ZERO training.
So the calories approach is truly a pack of lies.
@@ThereIsAlwaysaWay2 that's bs what U are writing here...15 pounds- how long...????
95 pounds- how long?????
U don't need to train at all on caloric deficit if U want to loose weight. No matter diet...
Its so f****ng simple yet everybody make's this soooooo f****ng complicated 😁
For all Keto fans: Stephan Guyenet was also on Ketogeek podcast, so many specifics are answered there.
Wow. This was awesome. My brain really enjoys categorization and fundamentals. Stephan's off-handed comment/description around 22:30 about the different approaches to dieting was just like "oh... ok, I completely get the whole concept behind this stuff at a more fundamental level".
Thanks for the interview, as a person on a keto diet it's interesting to hear ideas challenging the notion that it is the best option for fat loss. However it would have been interesting to hear your take on inflammation reduction and how keto compares to other diets in that regard. :)
Been waiting on a conversation like this for like 2 years now. Well done.
jeff is so cute when he's interviewing people. his smile when he's summarizes guyenet's position on overeating is tooooo adorable. yuo can tell he wants to have this discussion
He's got a gf, but thanks for sharing.
@@makegainz4218 i know i didn't mean it in a bad way. if a girl interviewed the same way id say that about her too also i love his gf :p
@@fityams3885 Nah, dudes comment the same thing and they are considered thirsty. There will no longer be a double standard.
You have some of the most impressive and knowledgeable interviews. Please keep up the great work!!! Definitely supporting you.
I still continue to be "a calorie is a calorie" skeptic because I participated in a research study where I ate only food given to me during the study, and they changed macros, as well as sugar and fiber, and kept the calories the exact same. They weighed every 2 weeks because they wanted us to stay weight stable. I lost 4 pounds of fat and gained 2 pounds lean body mass on the first half and gained 4 pounds of fat on the second half, so eating the same calories, keeping activity mostly the same, but actually more active in second half, so it's at least something of what you eat and not just calories that matters. I may not be average, but you need to be aware of what works for you.
CICO def works for pure weightloss; but that doesnt mean macros arent important IMO
Well, Jeff only swears by caloric surplus and deficit, seems like he doesnt know that fasting and keto diet (that essentielly mimics fasting and making you enter in ketegenesis phase switching from getting glycogene from carbs to from all energie by glyconeogenesis) that actually INCREASES your base metabolism, aswell as increasing gh production etc.
I think they addressed exactly what you’re saying. That there’s lots of value in CICO but your also have to take into account how each individual will process certain macro nutrients. At the end of the day it shouldn’t be a one size fits all approach, it should be customized to fit what works best for each individual. The only way to know is through trial and error. BTW, as a physique and macro coach I’ve found that the different body types (endo,ectomorph and meso) can help you determine where a person might do better with different macro splits/keto etc. Doesn’t always hold true but I’ve personally found it to be a good starting point. Love reading all your comments. Stay healthy and well. 💕💪🏽
@@Barnes247 Agreed! Can you give some examples of what you've found to work most often, for each body type?
None of Many Sure. So these are the macronutrient splits I tend to start with given the different body types I come across. Depending on the calories I will adjust the different macros up or down.
Ectomorph:
-Carbs 50%
-Protein 30%
-Fat 20%
Endomorph:
20c/50p/30f
Or Keto
Mesomorph:
40c/40p/20f
Hope this is what you were asking for and what you meant. ☺️
I watched this while eating a tub of ice cream
Fact: You simply can't gain fat when eating while watching a video on nutrition.
Respect friend respect😁
Halo Top is good shit. Only 300 calories
currently on my 3rd bowl of milk&cheerios
Jeff, you are such a blessing. I appreciate you and what you have done on this one. Rawsome.... A must watch!
When I saw this was an hour I was like "oh, I'll listen to the start and then check it out tomorrow"...now it's 12am and I'm wide awake. Super interesting video really enjoyed it!!!
This was such a joy, thank you guys so much for this awesome chat!
I absolutely loved it, Thanks Jeff for the amazing opportunity to learn all this in one sitting :'D
New drinking game: A shot every time Stephan says "Gary."
“body fatness”
The caloric model is true similar to how newtonian gravity is true. Sure, all objects accelerate at a constant rate in a vacuum, but in practical observations the feathers fall differently than bricks, also the gravitational constant is not readily manipulable (as far as we know).
Calories in /out is true in isocaloric (and same macro) diets, but in practice we have to talk about hormones that manage thermogenesis, fat deposition, hunger hormones etc ... Yes calories in/out model is very simple to understand, but in practice it's the hardest variable to control in people due to behavioral reasons.
So the whole package is needed; Get good sleep, remove super stimulating foods, create other healthful improvements like exercise (reduce cortisol, increase endorphins), healthy gut environment (probiotics or whatever), reduce ghelin etc.
Also weight loss is not really the goal, we want to reduce fat mass, and/or improve composition. A diet period that increases muscle mass and slightly decreases fat mass is superior to one that loses a lot of weight, but a higher percentage from LBM.
Jeff you should definitely do more of these !
One malfunctioning hormone-producing organ will blow all this theory out of the water.
I'm a chemical engineer, so I don't have a deep background in nutrition. I do, however, understand that chemistry is multifactorial, and this extends to nutrition as well, as it is just biological chemistry. Thus I believe strongly in the energy balance equation, but I understand that for most equations there are situational factors that affect how the variables are measured and how they interact. For example, you might ingest 100g of carbohydrates, but if a significant proportion of those are insoluble fiber that are not metabolized and are excreted in feces, they would not actually count towards "calories in" although they were consumed. Another example is what was mentioned in this video, where Stephan said that some people will "burn off" a caloric surplus more readily than others, might be attributable to the variance in thermic effect amongst individuals.
Here are some factors that might be important to weight loss/gain, just as a thought experiment: thermic effect of different foods, basal metabolic rate of the individual, satiety of different foods, personal genetics in relation to food metabolism (speed of peristalsis throughout digestive system, basal metabolic rate, insulin response, cortisol, etc.) fluctuations of metabolism and other biological functions over time (daily, over years), binge versus spaced eating, exercise type & frequency & duration, etc.
Genetics likely influences ALL of these factors and more, so the energy balance equation is absolutely important, but genetic factors weigh heavily on how the equation plays out for each individual.
Almost 8 minutes in and I really hope this reaches more and more people! Great job Jeff getting him for this!
Very insightful. Thank you two for taking your time.
Hey Jeff...I am new to your channel...95% of most things health and exercise are new to me. I didn't want to go down the route of diets and tracking macros and calories and stuff like that. I have been learning to exercise effectively and I am finding information about how to include the nutrition element to this new lifestyle. I don't want to become obsessed with this thing, specially the eating side of it. I just want to die when it is for me to die in the most responsible way possible. This interview was great for me to listen to in that regard. Informative, unbiased as much as possible, and practical. So...just wanted to say a quick thank you. I proactively avoid commenting, was looking to leave you a private message but don't really know how to do that so...anyway. Thank you thank you thank you.
Tatiana Litzow Well, Stephan Guyenet is the best source for this purpose.
"I just want to die when it is [time] for me to die in the most responsible way possible."
At what age are you planning to die?
I love that every one of your videos I learn something I can apply to my own training!
Love it! Thank you for the time stamps!
This was eye opening for me in many ways and has cleared up a few misconceptions I had. Thankyou.
Bless you Jeff. I love how youre trying to articulate everything carefully so there's no misunderstanding hahaha love this podcast. You da real MVP
This is one of the best videos you have posted. Great content, great questions. Thank you!
Jeff Get Jason fung in. that will be really interesting to hear u guys question each other hahah
hmm or hoping jason fung will get on joe podcast, that would be real entertainment 😂
love these interviews, SO MUCH GOOD INFO IN THEM thanks for this bro!
Jeff! I wish you had asked him how the neuroscience behind reverse dieting works!!!
Great video though! Keep doing this!
These types of videos are getting better.
Jeff is one of the Most informative Body Building instructor/Trainer and I can't say I found someone else who have Better Looking RUclips Channel !!
LORD Hoçine he sure put in the work to make it look clean and go in depth.
really like a last portion of timestamp if any one is thinking for obesity or loosing fat, why they are not loosing and all this is a greatest answer you can get ...
Good timing. Just finished watching Joe's podcast. I think right now on RUclips, it is predominately argued that low carbohydrate diets are favourable to high carbohydrate diets (E.g. 'What I've Learned' channel). Even within the nutrition field, or at conferences, I hear about it all the time. I'd say that Gary's take isn't necessarily fringe; low carbohydrate diets and the associated science are becoming an amalgam of truths and half truths, in addition to outright false equivocation.
Idk a lot of the science guys Shawn Baker has on his podcast just seem to think you only need a little bit of carbs and especially if your body actually utilizes them correctly. I have some extra chub I probably don't need carbs until I run out of fat as a fuel. And even then the data for what fuel works best (carbs or fats) seems iffy. I think if it works for you keep it up and make results.
Don't forgot about Mark Haub... his experiment on calories in/calories out often gets overlooked.
@@BGRecon i think both fuels have their pros and cons. Being on keto, i have more endurance energy but when I need that explosiveness for heavy sets, carbs on a standard diet easily takes the cake.
Hi there Akuma; when I google on "Mark Haub", I see he did a study in 2010; that was funded by Coca-Cola; this was only discovered in 2016; www.dietdoctor.com/big-sodas-strategy-make-us-believe-calories ...... was this the study you meant please?
@@TacticalDimples There's some interesting anecdotal evidence ( via Peter Attia) that extreme bouts of exercise allow you to consume a much higher amount of carbohydrate without dropping out of ketosis.
I really love that you pinpoint every topic out in the comment section! Definitely should do more of these kind of discussions!
Great video. Very informative. What is the best way to increase protein intake? Eating chicken or beef or maybe shakes? Also, a little off topic...what video chat program did you use?
You answered your question in your question. Before implementing shakes you want to increase your consumption of protein from meat sources and even nuts.
I would say that Jeff is one of the most interesting fitness youtubers out there, I’ve watched alot of bullshit on fitness youtube and I am extremely picky about what content I like to see. Jeff makes you learn about bodybuilding more than anyone else and he is a huge inspiration to me. Love from Norway
Always listen to the guy with a dragon chair.
I would be interested in seeing you debate on the mind diet. For example carbs boost serotonin which in some people decrease focus and productivity level hence lower their ability to stick to a plan and workout hard. Other feel the opposite so integrating a knowledge of your brain profile in your workout plan can be extremely beneficial
Damn I struggled to pay attention in class for 10 min but just watched an entire hour about calories and sugar and the human brain
Hardcore agree with both of these comments. School feels invasive to my time but the second someone discusses nutrition or exercise you couldn’t distract me with a sledge hammer.
Same!! I was playing Candy Crush and listened to the entire thing in one go.
Id love for you to interview Jason Fung about the body's metabolic pathways being regulated by hormones like insulin, and how that has an effect on our internal functions. Calories is a term borrowed by physics but doesn't have a physiologic response. You burn a food and test the energy it puts off and that determines its caloric value, but doesn't determine whether or not the food spikes insulin, which is the hormone that opens up cells to take in energy. I disagree with the calories in calories out being the MAIN contributing factor. You eat carbs and fats in the same sitting, insulin levels rise, your body uses the carbohydrates as energy and stores the fat. Insulin presence inhibits fat mobilization.
The science disagrees according to stephen. Please bring forward studies, double blinds? Would love to read
That's not how calories are calculated for food. It used to be (using a bomb calorimeter like you described), but scientists realized that your body doesn't extract 100% of calories from the food you eat. Instead, now manufacturers test how many grams of fat, protein, carbs, and alcohol is in something, multiply by the corresponding calories per gram for each macronutrient that your body actually absorbs, and totals it up.
I think energy balance is the main factor. But there are better calories and worse calories. I'm not convinced that a person who ate 2000 calories of lean meat and greens would lose weight at the same rate as someone who ate 2000 calories of donuts and cola (all else being equal). They certainly wouldn't have the same body composition or health.
Thank you for this interview with Dr. Stephan Guyenet! I just got his book yesterday. What a coincidence! What he's saying it's exactly what I preach. We need more people like him...
Can you make a video or point me in the direction of how to count macros and how to decide how many fat, carbs, protein is needed depending on goals
The app My Fitness Pal was really helpful for me. Its free and u just type in how much you weigh vs. How much u wanna weigh and it tells u how many calories u need.now of course this just an estimate not an exact number but it's a great place to start. As far as Macros go, what's worked best for me is to start with 1 to 1.5 grams of protein per lb of bodyweight. For fat start with around 1 gram of fat per kilo of bodyweight(ur weight on kilos is just ur weight in pounds divided by 2.205) then the remaining of percentage of calories will go to carbs. This is a great place to start from there just weigh urself weekly if u want to lose weight and ur not loosing any weight than go dow 200 to 300 calories. Subtract those calories either from ur fat or ur carbs whichever is best for u(personally I love my carbs) but keep ur protein the same.
@@gdambidextrous7721 MyFitnessPal is great. If you have a Fitbit, or similar compatible fitness tracker, you can connect this with MyFitnessPal and get a more accurate representation of your calorie expenditure.
I'd also recommend searching for a Basal Metabolic Rate (BMR) Calculator. Bodybuilding.com has one, or Layne Norton's website. This will help you roughly calculate your minimum required calories to maintain your current body composition, based on your activity level, age etc.
Finally, DO NOT NEGLECT YOUR SLEEP. I cannot emphasise this enough.
GD Ambidextrous so I’ve attempted to use it before, but should someone be taking in protein based on lean mass or just total weight?
@Mythic if u are quite a bit overweight(like over 235ish lbs for a male or over 200ishlbs for a female) then u shld probably use lean body mass or as an easy rule of thumb just don't exceed 275g for a male or 200g for a female. Not because that's dangerous or anything but just because that's alot of protein to digest. It might screw with ur stomach. If ur just looking to loose or gain an "average" amount of weight(20-40 lbs) then dnt go any lower than .7grams pr lb of bodyweight, like full on weight on the scale. Personally I like to get closer to around 1.5 to 2g of protein per lb of bodyweight(in 181lb at about 12% bf so that works out to about 215ishg of protein a day) because I'm trying to gain weight right now and only going 1g per lb would mean I wld have to eat a ridiculous amount of carbs. Ha.
Love this, thanks so much for the time stamps it makes the video a whole lot more accessible
Great interview and some great science based info... well done gents 👏🏼👍🏼💪🏼
I'm in school for kinesiology and I LOVE your channel! :)
here is the key question:
28:00
if individuals can vary in the amount fat gained per amount of caloric intake then their are potentially various factors that can drive weight gain besides caloric intake and caloric expenditure. Common people observe this phenomenon and conclude that this relationship maybe genetic, macrobiotic through the gut, calorie sources, or type of caloric expenditure. Obviously common people do not have the observational resources or expertise to make a correct conclusion in regards to scientific conclusion. So regardless of what common people claim, what are these processes that diverge from the energy balance theory that allow variance among individuals?
Great interview, would have liked to ask him about how the neurological side of alcohol consumption is tied in to sugar/carb calorie consumption while alcohol is in your system as well as alcohol as an addiction, especially from the neurological perspective. We all understand the basics but a deeper dive would be great.
I was consuming 1700 calories, on a "healthy" low fat low sodium higher carb standard american diet. I started eating low carb/keto and immediately increased my caloric intake to 1900, then increased by 200 calories every two months over a year.
By the end of my 12 monyh body transformation, I had gone from 27% to 9% body fat. I had lost 60lbs of body fat and gained muscle. I had gone from 207lbs to 155lbs. And I was eating 3400 calories by that point.
Now, two and a half years later, I maintain at 3000 calories. With some days higher.
So after two and a half years on a ketogenic diet, I am still 50lbs lighter, still averaging 10-11% body fat abd eating nearly twice the calories I was on a high carb diet at 27% body fat and I was getting fatter.
So how could I double my caloric intake over a year on keto, and loose body fat, loose weight? Now if I do nothing at 2800 calories I loose weight on keto where before I ate 1700 on carbs and was getting fatter.
The hypothesis is not that a calorie is not a calorie or that calories do not matter, but rather that HORMONES and insulin matter more when it comes to whether a body is storing fat or burning fat.
Because your body is switching from burning carbohydrates as a fuel source to fat and protein. Ketosis is a metabolic process your body undergoes when it’s main fuel source has run dry, and it’s forced to switch to a different energy burning mode. Hence why you are burning so much fat while eating more calories... because you are starving your body if it’s main field source (carbs). Ketosis is great for melting weight off, helping type 2 diabetes, etc., but it does have its down sides as well, since you are depleting your body of carbohydrates. You pick and choose your battles with this diet.
@@brookemoore8369 The human body does not need carbohydrates. If your body could choose which source of energy to burn it will always choose ketones over carbohydrates/sugar. Our ancestors never ate carbohydrates/sugar, most of which is highly processed today. Carbohydrates and sugar are the number one cause of most metabolic diseases and obesity on this planet.
Charles I agree that the body should run off of ketones the majority of the time, but carbs have their place…. Hence why many athletes prefer higher carb diets, because the glycogen that’s stored in the muscles helps them to perform better during events. Personally, I believe that extremely low carb diets should implemented the majority of the time unless a particular person plans on being very active that day and the carbs choice needs to be more complex carbs coming from vegetables and occasionally fruits. I’m not so sure about grains at this point…. I agree with you though, ketones are better fuel for the body the majority of the time.
I learn so much from your videos! You're one of my favourite channels to watch for sure
I feel like Jeff is doing us all a favor by asking the question us gym goers would want to here but in such a formal way 😅 thanks Jeff
Listening to the whole thing while working out. This is great.
Great summary of what we know about calories and overall great video. However, this has been gone over so many times and both "sides" agree on the topics covered in the video. The video is a little redundant and I feel like we need to move forward with this conversation. These are all things we know, and the real argument is about what is optimal with regards to long term health, sustainability, and practicality; not just body weight. Obviously, the answer will most likely just be more of how it depends on the individual.
Again, it was a great video, and I don't want to sound like I think it's useless or anything. It is really nice to see that everyone agrees on the fundamentals. I guess I was just really hoping on getting more info and learning something. Although it doesn't ever hurt to have a detailed recap on what is known.
Liked before viewing due to gratitude for the science 🧪
Hey Jeff , I think it would be interesting if you were able to look into explosiveness and rate of force development for us athlete viewers and how strength training could aid in this and how an athlete should approach weight training and the use of bands. Thanks man ! Greetings from Saudi Arabia !
I saw some videos this week going down on carbs saying we should keto or fast to lose body fat and got really confused. This one saved me, thanks a lot man!
Great info! Jeff actually cares about having a well-informed audience :D
This post is fire !!!! Great conversation
So interesting! So what would he say to people who claim to have LESS cravings with an approach like flexible dieting, where they allow themselves to have more palatable foods on a regular basis, than when they stick to a more simple and bland “bro” diet? There must be more to cravings than just the palatability of foods... some people seem to have MORE cravings when their diet is too bland and boring (myself included). Maybe cravings increase with both diets that are too bland and diets that are too palatable? I would love to hear a discussion about this.
Craving is your gut microbia starving, they are alive and how they feel is how you feel because they talk to you via neuro pathway.
Aurélien Carnoy lol no
@@LifeBehindKeys thank you for letting me know where you stand. Take care.
Sierra Roselyn I agree. Even if I’m full I still feel the need to eat more because I didn’t really get my fix. It’s not the calories for me. It’s the experience of eating what I like. Being full is secondary. I fast 16 hours , eat a big lunch at work and a small dinner after the gym. Works for me.
@@dantan1249 Yeah same here! I love IF
Great informative video! I'm a newer subscriber and wasn't expecting to watch this whole video, but I love how prepared you are and how you want to provide your audience (and those with some knowledge already) with even more information on this topic. Thanks Jeff!
But wait, he does not have another guest to interrupt or insult this time around 😂
You mean to correct him?
@@Richard.Atkinson on what?
Taubes interrupted Guyenet, not the other way round.
Thought I’d get bored half way through the video because it’s so long but had the complete opposite happen! Thanks watched the whole thing and taken on board 👊
I like- no love your videos. But bro an hour!?!? Lmao. Gotta get some popcorn. Wait that gonna make me fat?? Lol. Great content Jeff. Keep it up.
😂😂😂😂😂😂
Only if it’s above your daily caloric goal. 😏
You can have all the popcorn you want as long as you don't eat it.
Interesting discussion while cooking. I think Jeff's long video will be part of my cooking routines for a while. Merci Jeff!
So are you saying that if I eat 4 apple fritters at 1600k or spinach in the amount of 1600k I can maintain my weight in either case?
No. 1600k of spinach has more fiber and protein, so just processing that food burns more than the simple carb apple fritter. Also, the volume of 1600k of spinach, depending on the time it took you to consume, will affect how much of it will be processed by the body.
@@excellenceka I think that’s not the point that’s being made in the video? Yes you would maintain your weight either way, but the crazy volume of food that 1600cal spinach would be in comparison to the Apple fritters, as well as the much much higher protein and fibre would make it much harder and take longer to consume. It would also keep you full way way longer, meaning you are much less likely to go on to eat other things later. So overall, you’d likely lose weight as a result! The combo of sugar and fat in the Apple fritter is also a highly palatable food which tends to make you want to eat more anyway! Steve mentioned Dopamine really getting going when this combo is consumed. I think Steve said that the thermic effect of food depending on the micronutrient is negligible. It’s more about satiety and causing less consumption as a whole over time!
Listening to this while doing homework as if it were a podcast. Great stuff
I have lost so much on Keto. And I am eating more calories then I did when I tried low fat. And it is not even close. I really think insulin plays a huge part.
Same here, I platoed on a high carb 1100~1400kcal diet, now doing keto omad for 5 months at 2200~2400kcal and still losing weight.
There are a lot of scientific evidences suppoorting that.
Too bas they didnt talk enough about insulin, insulin resistance, glycogene depletion, glyconeogenesis etc.
same... i just got all my roomates on keto and they are expiriencing the same.
Considering during the caveman days we are mostly meat high in fat and some fruits and nuts that had to chase their food for miles every day. So it only makes sense the refined sugars, corn syrup, man maid chemicals that are in not found in nature would cause our bodies to react negatively to processed foods.
BossManSays A lot of recent hypothesis are that they could have been in keto during colder times and not in keto during summer.
Mostly adapting depending on their environnement, seasons, what they could find as long as there was enough food to not have to move to a different place.
THIS.IS.CONTENT. Thank you (for the timestamps, too)
I usually don’t watch an hour + RUclips video.. but I do when Jeff uploads them!! You should interview Alex Jones from his joe Rogan podcast lol
that would be hilarous
Fuck Rogan and fuck Jones
Btw ive seen you here several times before.
Another great one! Thanks Jeff! This video was so informative and fascinating and I just absolutely loved it!
@9:55 wait do you actually think Bill Nye is a scientist? Hes a TV actor not a scientist, there is no debate on this.
He's an engineer who also does TV.
@@garrickburron9509 He was an engineer about 40 years ago, then went on to do stand up comedy and TV acting... again not a scientist or authority on climate.
hey jeff, do you have a video on how to warm up for a HIIT running session? there are a lot of videos on yt but by guys that don't even lift, I and probably many others would really appreciate if you could add such a video, thanks for all the work!
The thermic effect of protein might also be offset by lower NEAT when on low-carb diets.
Not even close. Unfortunately.
Great video Jeff, for those in a hurry - 1:03:39 - Summary
"Pick the right parents" lol
Lol I thought I misheard that 😂😂😂
Lol
They talked about weight gain in terms of carb eating or fat eating groups in studies but what about a combination of carb and fat group? Would it be the same or more or less than the other groups. Stephan Guyenet mentions the studies at around 30:00 both groups are virtually the same with a slight edge to the carb group. I'd imagine that simple sugars would burn up pretty quick.
“Would you please let me finish?”
“Gary, you gotta let him finish!”- Joe Rogan
Yes, that was a lot of the other debate 😅
Wow!!!! WHAT GREAT AMAZING CONTENT YOU ARE THE BEST !!!
Jeff high-key the best fitness RUclipsr. Standing right next to athlean-x
Jeff is probably the best. Only to be rivalled by Jeff, of course.
Great video and very informative
All in all, I'd say that Jeff Nippard did a better job in getting a logical presentation from just Guinet than Joe Rogan did with Guinet and Taubes. However, in the end, I still heard about tons of trials and that Guinet is an expert in the field, interspersed with lots of "we really don't know" caveats.
35:00 The key "We don't know" occurred when discussing the variability of outcomes within each dietary cohort. I'll even use the Examine.com write up to discuss. Figure 2 is the graph in question: examine.com/nutrition/low-fat-vs-low-carb-for-weight-loss/
Rather than simply saying that the answer is not known, or that weight loss boils down to the luck of the draw of genetics, the hormonal theory of obesity contends that some people react quite favorably when lowering their carb intake, which lowers their insulin, which helps normalize their hormones and metabolism. To me, Figure 2 is a glaring testament that "different diets work differently for different people." THIS is the real underlying difference of opinion between the vociferous carb counters on one side and the "all calories are the same" CICO defenders on the other.
Eyeballing the data suggests that perhaps 10%-25% of the population thrives on the low carb diet and a different 10% to 25% of the population thrives on the low fat diet. That suggests perhaps 50+% of the population did the same on either, so it did not matter. Perhaps the more useful study would be to determine the characteristics of each of these two diametrically opposed populations in order to predict who does well on which diet and WHY?
Bid Now THIS is the absolute crux of the matter👍🏻
Well said. More personalized approaches to medicine and health are what we need
Another very informative video, thank you.
"Live an active lifestyle and maintain a good body compostion" sounds good to someone who has not developed insulin resistance and metabolic sydrome.
How did "eat less move more" work out for Biggest Looser contestants long term success?
Dr Stephan suggested diabetes is caused by excess fat. Diabetes is caused by metabolic sydrome/insulin resistance which leads to overproduction of insulin which continually tells the body to store fat.
So
Isn't the most common sense answer once the cameras got off them they stopped eating less and moving more?
I think the keto diet or a low carbohydrate diet is a better long term solution. It seems like many people have been successful with reducing insulin resistance.
Fat Fiction was an interesting watch.
It's crazy to me that people would think these two points of view - that energy balance matters or carbs/sugar matter - are mutually exclusive. It seems to me that both points of view are easily reconciled with one another. Just because a person can have great success without COUNTING calories doesn't mean they are IRRELEVANT. Conversely, just because calories matter, does NOT mean that (a.) a person cannot have success without COUNTING calories or (b.) that the SOURCE of your calories is immaterial.
I feel like there is plenty of room for both viewpoints to co-exist at the same time. Weird how nutrition is often like politics and religion in the way that people get so attached to one particular school of thought.