"Do you have time for an 8 hour episode?". Chris, if you made 8 hours of content, and it was half as engaging as this presentation, I would gobble all 8 hours!
Good episode. I enjoy every one. I usually watch 2-3 times (sometimes more) to understand because there is SO much information in each episode. I do have more questions now: Triglycerides weren’t mentioned and were higher in the low fat group. Why? What about more insulin? In your Diabetes episode, it was the two together that showed true glucose intolerance? Can you expound that context of this study? Also, risk, you say double of risk, but how much of a RISK is that? For those of us who haven’t had a course in statistics, double of an an unknown risk is still unknown. Is the original risk 1 in 100? 1 in 2000? One in a million? I unfortunately need a science-speak to English translation here. On a (somewhat) unrelated request for future videos, can you do a video on the green Mediterranean diet? I’d love to see your thoughts on this. Kevin Hall really needs to write a book. How can your fans get on the bandwagon to get him to write it? Can you be a co-author?? Inquiring minds want to know. :)
"So my total cholesterol went from 207-277.' So that is about the same ." He said that with a straight face & all. Clearly, he missed his calling. Should've been a politician instead .
@@PepeCoinManiaA chiropractor should confidently focus on discussing chiropractic practices and avoid venturing into cardiology, ensuring that the information provided is accurate and within their area of expertise.
This is one of the best channels on RUclips. The production is excellent. The way you weave the info together and correct mistakes as you find them. It’s a 10 from me. 🤩
Thank you for your content! This video came up on my RUclips recommendations, and the timing of it was perfect. I was 2 days into my latest low carb diet run and watching your videos convinced me to give it up. So instead cooking up bacon and eggs this morning, it's steel cut oatmeal and wild blueberries. While I thought a high carb low fat diet was probably healthier for me, I could never get my mind to fully commit to the diet. But the way you structured and edited your videos really helped me believe your message over all the videos i've seen promoting keto / low carb diets. Great video -- love the editing and the length and depth of and information shared!!
The backgrounds, your family members, the interviewed experts, and especially the video content are always so entertaining, great job! I've never seen a cooler grandpa and RUclipsr, thanks so much for another awesome video, Chris! 🌱
Your humor, editing are amazing !!! Please, please if possible make a health documentary!! It’s your calling!! At least a 30 minute long series. Please!!
I think this is the video I first stumbled upon that not only got me addicted to your channel but also got me to understand and take seriously my high LDL problem. My LDL was up at 167 four years ago not long after I became vegetarian. I didn't do anything about it. Two years later it dropped only to 156, and I was prescribed a statin, which I didn't take because I wanted to fix it myself... Only life got too busy with a new baby and I didn't really do much. But this video got me thinking about it again, and started my path to learning a lot more. Finally got another blood test this week and LDL is down to 107 without ever having taken a statin drug. I've only recently just made some much bigger changes so I'm excited to see how much more I can drop it in a few months. As a bonus I'm also down 25lbs and only 5 more away from my very slim high school weight. Thanks so much for waking me up with this video and for all I've learned from all your other videos since. I and my family are sincerely grateful for it.
I am 5 foot tall woman. The first time I went Keto Carnivore, I was 130 lbs, I went down to 126 Ibs. I started to add some carbs because it was hard socially. My weight went up to 135 Ibs and didn’t come down again. After a year I thought well Carnivore worked for me, so I try it again. So this time I went down to 130 lbs. I was on it for 3 months. I couldn’t adapt to it. I had horrible sleep. So I started to eat more carbs and veggies, got my sleep back. Now my weight is around 146! The highest that it ever been. Yup I can say it messed up how my body processes carbs. So after trying it for two times, and being a slow learner as I am, I say I am not doing any “diet” ever again. I will eat whole food, more plants, minimal processed food and I eat when hungry and stop before full.
Just at the beginning, but when I heard total cholesterol of 277 is the same as 207 I literally exclaimed, “WHAT!?” and then when I heard 136 to 201, I exclaimed, “IN WHAT WORLD!?”. EDIT: Made it further into the video - super interesting, especially considering my latest video on hunger and keto. I’ll need to look over the data again!
I think Dr Ekberg misspoke and shame on his editing .... In the past he has said that his cholesterol scores are above 250. TGL and HDL were about 100 and his LDL was "elevated" at 180. He said those were his normal levels
I enjoy every video you make. You don't convince me scientifically that vegan is better than keto more than Sten Ekberg convinces me of the opposite, but the confusing mix of facts and opinions you subject me to makes me struggle with these questions, and that's a good step in the right direction. Keep up the good work, brother.
I didn't know this either: "Satiety and satiation are related terms that are often used interchangeably, but they actually refer to different aspects of the feeling of fullness and satisfaction after eating. Satiety refers to the feeling of fullness and satisfaction that persists after a meal and suppresses hunger and the desire to eat again. It is a longer-term feeling that relates to the overall energy balance of the body and can last for several hours after a meal. Satiation, on the other hand, refers to the feeling of fullness and satisfaction that occurs during a meal and signals the end of eating. It is a shorter-term feeling that relates to the immediate sensory experience of eating, such as the taste and texture of food. In summary, satiation is the feeling of fullness and satisfaction *during* a meal that makes you stop eating, while satiety is the feeling of fullness and satisfaction *after* a meal that helps you maintain a healthy energy balance by reducing hunger and the desire to eat." (From ChatGPT)
Can one have too much satiety? I'm usually only a little hungry once a day, if even that. Was the hormone grehlin mentioned in the vid? I didn't watch it all.
I can't get enough of your videos .... sometimes i just want to call you to tell you to hurry up and release more ,more ,more .... Thank you Cris ...you are national treasure..
Something to consider on caloric density and satiation is that cultures who traditionally eat very rich foods (french) do so slowly and in a social setting. So taking people who are used to eating food extremely fast (americans) will offer different results than people who eat slowly in terms of satiation. In my opinion at least.
The French Paradox of the French being in good health despite High amounts of fat, turned out to be a hoax: if I remember rightly: they fiddled the heart disease data (reported to the EU or WHO). Basically they reported no increase in heart disease over a period of time after the advent of cheap animal products (I.e. increase in consumption of these) with the onset of factory farming. But that period of time was not enough for the long term cardiovascular problems to become evident. They also reduced the number of adverse events by 10%! I know France pretty well and there are plenty of pill-poppers and obesity from my observations. Not as much as in the USA although that is not saying much!
@@spiral-m I agree, and I wouldn't argue they're the healthiest example. Just specifically that eating slowly and in a social setting affects satiation when consuming dense foods would change the quantity consumed. It is true that people in the US consume food much faster than worldwide averages, and putting them on a high fat diet is going to lead to overeating in most instances.
I am French and we know that it takes 30’ to the brain to receive a satiation signal…useless to try eating faster, you will end up eating after for not feeling satiated.
When he said his numbers were the same (after eating those eggs) I was drinking tea and I have never been closer to doing a spit take in my life. We need spit take warnings!!! But seriously… completely nuts! Thank you for the videos! You and Dr Gil are my favorite go-to nutrition channels. You are very entertaining and yet scientific, who knew that was even possible!
@@nonfictionone it’s just irresponsible for this man to use his platform to blatantly say inaccuracies. I know he is a “doctor” and I truly believe people are capable of understanding things without a degree HOWEVER he (and Dr Berg) make grave mistakes when speaking on a LOT of topics and people are listening and believing them primarily because they sound knowledgeable and they are doctors. I’m saddened that this could be causing harm. Thank you to PlantChompers for making this usually unconsumable science highly palatable for those of us who just want good info so we can feel confident that we are making informed decisions!! You always hear doctors say, don’t look it up on the internet and my reply to that is: well are you going to tell me what I need to know? I can’t afford university! But I can read and listen. I’ll happily follow medical advice but it takes me two to six months to get an appointment that lasts ten minutes. And then I get sent to four different specialists that treat one part of the body and don’t communicate with one another. By educating myself somewhere, maybe at least I have better questions to ask these very distant medical professionals when I see them.
Yes he's good, but Dr Gil is too chicken sh1t to call out the MD quacks promoting deadly carnivore diet to ignorant laymen like ken berry. He only picks on the DC's. 🙄
According to Dr. Paul Saladino, glucose intolerance in ketogenic diets are due to cells that can take in ketones, preferring ketones as the energy source rather than glucose, as long as the fat fuel is available, and thereby leaving elevated glucose in the blood and give the appearance of insulin resistance. I would like to see the glucose test performed on someone who is on a keto diet where they regularly have a post-prandial insulin spike due to adequate intake of protein per meal, not the "stay in ketosis even during meals" version of keto. Or the glucose test performed on someone that has just done steady state cardio and/or HIIT to test how well glycogen stores that were depleted soak up the elevated blood sugar. As for LDL cholesterol, the study with coconut oil and pigs is suspect if the pig feed was primarily starchy grains. Chronically high insulin due to meal frequency and blood sugar spikes wear down the arterial wall, while causing the liver to not recycle small LDL particles into larger forms, allowing these small particles to stay in the blood and enter the gaps of the arterial wall created by insulin (and insulin resistance) remaining in the blood for prolonged periods of time to lower blood sugar. (Randle Cycle) These small LDL particles then get oxidized in the arterial wall, attacked by white blood cells, and plaque is then formed. The original study decades ago, for LDL cholesterol utilized a diet that consisted of 30% net carbohydrates and labeled that "Low carb" when that is approximately 150g's of carbohydrates based on a 2kcal diet. That is too high to be considered a low carbohydrate diet, and due to the Randle Cycle, too many carbohydrates and saturated fat will cause triglyceride levels to rise if exercise (both cardio and strength training) aren't used to help utilize the blood glucose and potential fat fuel. Furthermore, ketogenic omnivorous diets can make use of monounsaturated fats (from avocado, avocado oil, nuts, seeds, olives and olive oil) to supplement their fat intake. Monounsaturated fat is shown not to raise LDL cholesterol. As well as stearic acid. If you're going to have net carbohydrates in your diet, fiber becomes necessary (soluble) to blunt the blood glucose spike. Insoluble fiber can also help with blunting fat absorption(good for cholesterol control) and protein absorption(not good). Without many carbs in the diet, fiber isn't necessary at all.
@kenshinhan - great response. I tried to respond on similar lines but either I am blocked (not surprised) or I might have mentioned Dave Feldman site name for cholesterol study and group of citizen scientists so it might have been deleted. Looks like the episode clearly lacks the knowledge of gluconeogenesis and the dawn effects. There’s also no corresponding graph of insulin level. Besides I am also interested in looking at several vitamins levels esp the fat soluble ones. There’s no data provided.
❤I love your videos! You're so wise and your explanations are clear and entertaining! I enjoy watching your family members participating in your videos! So sweet!❤
Another incredible, insightful video my friend, gaining more and more wisdom every time. :) And i really mean it, i appreciate the effort you put into all the research you've done over time. I don't personally have the dedication or desire to do research as i have other interests i devote my time to, so watching scientifically-minded people like you is incredibly helpful. I have no doubt that even the future generations, including your grandchildren could benefit from this. After all, what can better than looking back and knowing and being proud of how great/smart your grandpa was no? :) All my grandparents are long gone, but i still have the memories and knowledge they shared from the time they were alive. Keep up the great work, for yourself and all those who are yet to come :)
I've got an issue with the slide at 10:19. If you calculate the amount of carbohydrates contained in the low carb diet: 9,9 % of 3875 kcals = 384 kcal coming from carbs, one gram of carbs has 4 kcal -> 96 g. 96 g of carbs per day is not keto, it's not even "low carb". Is my math off?
Probably the best RUclips video that i have watched. You have finally proved to me what diet i should be eating and the world is being conned by highly paid spin-doctors. Confusion keeps the peasants in their place. Thank you, Thank you. Keep up your great work and I appreciate all your hard work reading all those technical reports. Victor
Nice! As someone who has eaten mostly plant based for five years, but who occasionally falls off the meat wagon, I can tell you that I can notice the negative affects on my body as soon as a few hours. Before I started, I had acne, inflammation in my back and joints, ED, and explosive bathroom episodes. Two weeks of nothing but plants (with homemade baked french fries no oil as my main go to for curbing cravings) literally cured all those symptoms. No more acne, no more inflammation, #2 Lincoln logs in the morning like clockwork, and improved bedroom performance. Since then, my body has become extremely sensitive to eating what would be considered a normal western diet. I think it's just because I know what healthy feels like. Many people are suffering, and they don't even know it. If they do know it, they assume it's just ageing or genetics, and they turn to doctors and pills to treat the symptoms. Yep, they treat the symptoms, but they don't treat the cause. Great video, my man - keep it up!
Glad it worked for you. I was vegetarian for 6 years and 1 year vegan. At first it was no problem for me but after a few years I realized I was getting weaker and got achy joints and I lost weight altough I was training regularly. I tried pretty much every diet in the last 10 years and wrote a masters thesis on intermittent fasting. In the end going back to an animal based diet worked really good for me. Lot of people eat a lot of s*** when they say that they eat meat but you should really focus on minced beef e.g. as most meat dishes in studies are also a "salami pizza" where there is barely any meat on it. I do only eat higher amount of carbs when I train. Actually I just wanted to say what works for me, might not work for others. Everybody got to try how they feel when they eat certain foods, that's the only way to really find it out. Cheers!
@@Arternis Good for you, and I'm glad you found something that works for you. The Petersons certainly seem to be doing well too. I look at it from a perspective of what can I not live without. I can definitely live without cheese, milk and meat. If I had to give up beer, bread, or fruit, I don't think I could hack it.
@@Arternis Many so-called vegetarians or vegans do not eat a whole food balanced "diet". Many "vegetarians" load up on dairy and chees, known to cause arthritis and other problems. Of course they experience health problems, but usually blame the "diet" not their food choices. Cheers.
@@davidjones-wr3pg Seems absolutely reasonable to me. I am constantly trying to reintroduce foods into my diet to make it as variable as possible :). I love certain beans that are traditional in my area but I am not doing well when eating them so I cut them out most of the time but when I do eat them I do it on purpose. For me it's like the glass of alcohol here and there with friends. The only "diet" that you will stick to is the one you enjoy! All the best!
I’ve had the exact opposite effects. Was veg/vegan for 5 years and was suffering daily. I’ve always been active in MMA and working as a chef. Once I stopped eating vegan food and switched to steak and eggs, all of my issues went away in 5 days. I suffered from fatigue, inflammation, acne, stomach issues, insomnia, hair loss, inability to keep weight(135)( now I’m 175)and bleeding gums. Everything has healed and I’ve kept healthy weight. Every time I eat gluten or dark greens I feel it in 4 hours. Inflammation and stomach problems. My guess is people have to find what works for them and not be so rigid or cultish about food 😅
As a 2 1/2 year carnivore it took me a good 3 to 6 months to become fully fat adapted and my ketone levels stayed high so I’m pretty sure that my clear brain zero brain fog depression and anxiety gone are benefiting me on a ketogenic diet.
Good god you carnivore's sound so hollow. Anxiety gone, ok, would you like a cookie? Anything about any type of body specific readings, such as cholesterol, plaque build up, etc? No? Just the very common anecdotal, brain fog gone = superhuman diet. So fucking dumb lol.
You have an amazing family.. bless you guys.. I don't eat a lot of processed stuff (just not interested cuz they make me feel terrible) ...but I'm vegan for animals!
im carnivore but i also feel bad for the animals. its just a necessary evil i suppose. humans suffer far more than animals though so you cant feel too bad.
"You're vegan for animals"? You're a delusional virtue signaller, good for you!!!.... go read former vegan activist Lierre Keiths book....There is NOTHING you eat for which something has not died....
"My total cholesterol went from 207 to 277 which is about the same." 🤣 I laughed out loud so hard after this. How can these guys be this out of touch with reality? Well, whatever you have to do to stick to your untruthful views of reality.. 🤷♂
Don't forget the most important LDL from 136 to 201 being ''the same''. I was like - are we looking at the same numbers? 🤣🤣🤣 Seriously this is so ridiculous.
I _am_ OCD like you! And I sure do love your videos! Keep up the great work! You address so many of the same issues and questions rattling around in my own head. ;)
Every single natural, whole foods diet on the planet is low carb. High carbs are processed foods (which includes breads and other flour products) and sugar; eliminate them and you too are on a low-carb diet. Will you go into Ketosis? Maybe. Sometimes. Which is probably the way you're meant to live. For example, if you eat meat and vegetables--as much as you want of either--you're super low carb and you probably bounce in and out of Ketosis. If you run across some fruit and each a bunch of it, you'l be out of Ketosis but you probably can't do that every day or even every week.
Yeah I agree - our ancestors in the northern hemisphere would have eaten plenty fruits and plants during the summer months and relied more on meat during winter, in ketosis during periods of hunger when food sources were lacking or during winter when forage options were leaner. I’m in the north of the UK and often look at what my ancestors would have ate during the seasons. It definitely wasn’t plants all year round.
How valid a conclusion could you get from 14 days then swing to polar opposite without resetting to base conditions? How much is body adaptation and how much is purely influenced by the foods?
Well and also were the women in the study cycling or were they on hormonal birth control? Because for a healthy woman, 14 days is nothing and she's only halfway through the cycle. They would have needed to wait 28 days to see the true impact as fat burning and metabolism naturally speed up in the last phase (luteal) of the female cycle, so this would have skewed results. Women almost need their own separate studies done.
I LOVE and look forward to your videos!! I’ve been keto for 4 years and had much weight loss but at what cost?? Thank you for the eye opening fact based information!! I know it’s time to go plant base for many reasons!
I switched from lower carb for many years after being fairly convinced by “paleo” experts (some with PhDs). Eventually I suffered symptoms that I attribute to this style of eating. Now I’m upping the carbs and discarding the animal products.
Probably didnt up your electrolytes, my blood pressure was staying below 90/70 with a heart rate over 140. All because of low sodium, potassium and magnesium. Completely normalized after making my own electrolyte drink. Problem is most people don't recognize just how much added crap you dont need is in garbage food but also other stuff that is critical like electrolytes. No junk food your salt i take goes to mostly zero from well close to 3000mg a day or higher on garbage. Considering the body uses the electrolytes for the electrical signaling its obvious why they are so critical especially to heart function.
So you can be bloated, fart like a trooper and destroy your intestines with all that useless unnecessary and indigestible fibre. I guarantee you’ll be back to eating meat in less than 3 years.
Love your content, Chris. So valuable to have voices speaking up for science and against quackery. Many will still fall for the quackery, but you, sir, are doing more than your part to bring good science to the public. Bravo 🎉to you!
0:00: 🥚 The video discusses the effects of consuming a diet high in eggs and butter for 30 days. 3:49: 📚 Scientists use language that is often misunderstood by the general public, as highlighted in the book 'Words That Work' by Frank Luntz. 10:10: 📊 The video discusses the caloric density and eating rate of different diets, particularly the keto diet, and its impact on caloric intake and resting metabolic rate. 13:57: 🍎 Eating a low carb diet may not improve glucose tolerance in type 2 diabetics. 17:10: 🥩 The speaker discusses the long-term effects of a high animal food diet, particularly on individuals with type one diabetes. 20:51: 🧠 The brain primarily relies on glucose for energy and cannot run solely on ketones. Recap by Tammy AI
Oh my, I'm biased in favor of keto (perhaps not decades uninterupted), but I have two points to make, which I think are free from that bias: 1) Keto doesn't always mean low fiber. The types of vegetables prefered on keto often have plenty of fiber. And if people bake then there is also for example psyllium, oat fiber and coconut flour. I ate more vegetables after I started keto than before, even though only a certain amount was allowed (I admit my eating habits before were poor). So while vegan low-fat surely wins over keto in terms of amount and variety of fiber, keto can contain enough fiber. 2) The calorie rich foods do make it easier to have a much higher intake when a person isn't counting their calories. And you even explain why. With the calorie (and fat) intake of the LC group, it's a proof that keto works, that they lost any body fat at all, when based on calories alone, they should have been gaining it. This excess intake also explains the blood tests results of this study. And elevated uric acid - how much meat were they consuming? Keto done right improves metabolic markers in the blood. Most people on keto, if they are on it to lose weight, DO watch their calories. And on keto the calorie restriction doesn't cause hunger, even if satiation isn't effective on it's own to keep the calories low or reasonable. Even if they stop counting, they DO know to keep the portions smaller. I think I remember seeing studies where the same calorie intakes on LC and LF diets were compared and then keto WAS the more effective option for losing body fat. PS: Which group enjoyed their food more? That's also important for a sustainable nutrition style.
Which group enjoy their food more? As I eat a bigger and bigger diversity of vegan food, the average omnivore meat based diet seems so boring. It’s not that it is restrictive, it is that it becomes a lazy diet by habit.
Oh, I also love your family escapades and the natureful scenery in your videos. I truly believe those who enjoy carnivore really do not or rarely care at all about studies that citicize their dietary choices. They smile and enjoy what they eat and seem to consistently say they feel better, and great. I still believe in saving animals lives however.
I am the study. I’ve lost three sizes and Ive healed my gut my arthritis. In my asthma by not eating plants. Not going back. Beef butter, bacon, and eggs. At 64. I’ve never felt better.
you seem to be happy. but what about the animals that are frightened and fearful in the slaughterhiouse, no matter how 'nicely' they are raiseed?. It is a very linear issue with some humans, my needs get met. Have you ever worked in a slaughterhouse?
@@rachelgoodkind6545 Animals eat us at any chance they get, they don't get emotional about it and neither do we need. Even cats and dogs can eat their owners if the owners happen to die and nobody comes for them, has happened thousands of times.
@@diceymaan And some humans are mass murderers and do not get emotional, including Stalin, Chairman Mao, idi amin and others. That does not mean we need to follow their lead and victimize animals, it however is a personal choice. And some humans lack the emotions and compassion to empathize with the animals they eat.
@@diceymaan using the extreme nature of wild animals to justify your views is insane. So what if animals kill humans or other animals? Do we need to be like them to prosper? Last time I checked war and violence amongst humans is a bad thing, so why should we continue it just because animals kill other animals. Animals rape other animals too. Does that mean we should follow in their footsteps? I only hope you answer this with logic and morality in mind and remember to leave your ego and emotions out of it.
As a young researcher, I love how scientific study/evidence is carefully and well explained in your videos. Your channel has absolutely become one of my favorite ones to learn. Please share more of your wisdom with us!
I've just watched the ZOE interview with Professor Christopher Gardner on "Should you eat more protein?" and different types of protein. He'd be a great person to talk with you and spread the message that most of us overeat on protein and why it's useless.
Ive just recently started eating 2 good meals a day within about 7 to 8 hours. Lots of fresh veggies, spuds, chicken & fish & some fruit each day. Occasionally bread & rice & pasta, but not huge amounts. kind of everything in moderation. The BEST thing I did was make 2 rules for myself. No added sugar to anything I eat and, stop eating at 7pm. Nada. Finish! No crap while I'm watching TV at night. I cook from scratch & use yummy olive & avocado oil with the odd knob of butter. It's a delicious healthy mediterranean, leaning diet with some milk & eggs some days. So far 8 kgs have just dropped off me. If I am truthful, the food that I am eating now is pretty close to what I ate before. I've always eaten good quality fruit, vegetables and nuts and high-fiber foods BUT I have decreased the amount I eat and now have a start & finish time and dont just endlessly graze and eat unnecessary calories. Also, get rid of sugar, It's unbelievably fattening
Basically what I'm doing as well! I am glad and I hope I can keep working on my prediabetes this way. Just got diagnosed in October, but I'm sticking to no added sugars on anything and a nice self-cooked Mediterranean diet, with 16:8 intermittent fasting, whole ingredients mostly. In this short time being aware of added sugars on so many things has been eye-opening!! 😮
Great video, but after decades of struggling with weight, animal based makes me feel the best and makes me the leanest. No more "hangry" carb withdrawals. Eat once a day and I'm set. Keep up the good work though. I appreciate learning both sides. Would love your take on Malcolm Kendrick's work.
You must not be related to Joel I take it :)? I do the nutritarian diet and feel incredible. No judgment to others who eat meat, but I changed for my hormones and it makes a huge difference with everything including my energy level.
Satiety is a state of being. Satiation is the process of getting there. Sorry Chris, I couldn’t help myself. However your point is extremely important. After being diagnosed with a diabetic side effect that I had no idea existed, I’ve decided to start a book entitled “Diabetes, what your endocrinologist should have told you and almost certainly didn’t”. It’s a good idea if I can accomplish it. My point is, your issue with language is I think, critical. Thanks for doing this.
14:40 maybe you have time to make a video about the difference between blood sugar and insulin output. Generally, I think this is where the key differences are. From my perspective the goal should be to have use the least amount of insulin to prevent insulin resistance. Interestingly enough, there isnt a one to one correlation between insulin production and blood sugar levels. I dug down that hole when I tried to figure out why some people think potatoes are bad ("waaay to high" GI), but ended up finding a study that showed that even though your blood sugar might be higher, the insulin response in comparison to pasta ("good" GI food) is a lot lower, especially over time.
There is a difference between keto and carnivore and low carb. Carnivore and Vegan diets aren’t great for long term health; humans are omnivores no matter how many blood tests you do to confirm biases in a short term study. People have individual needs that might skew them more plant or animal based., but the Blue Zones studies seem to push towards more plant-based, but not solely plant-based diets. I tried a Vegan diet and in week 4 I had to add in some eggs daily because I was craving protein. I felt much better with this moderate, simple protein addition and did lose weight, however my goal was to find a healthy, anti-inflammatory diet (no gluten or dairy or nightshades). There are so many variations of anti-inflammatory diets (including carnivore). Losing fat isn’t the only health marker, we are preoccupied with it because obesity is such a problem. You also need to consider how much weight a person has to lose: less than 30 lbs and greater than 30 lbs - especially as it gets towards 75, 100+. I mostly follow Mark Hyman’s Pegan diet - a combo of Paleo and Vegan: plant forward, but including moderate protein. Also similar to The Wild Diet by Abel James with intermittent and some extended fasting. I still avoid gluten due to inflammatory issues. I was able to use calorie restriction when I only had 10-15 lbs to lose - quite easy; this was essentially closest to the current low fat diets. Unfortunately I didn’t know what normal diet to use afterwards or that gluten was an issue for me back then. Kevin Hall’s paper that you cited at 7:30 seems to point this out since he calls out that this is for obese individuals. The data at 9:40 on fat versus muscle loss on LC versus LF diets is interesting, but this study was in the absence of exercise modifications. Insulin resistance is an issue for many and exercise with the exclusion of refined carbohydrates (not necessarily LC) would both work to reduce insulin’s negative effects. Dr. Mark Huberman is a neuroscientist to check out for brain effects from diet and exercise; he uses exogenous ketones to enhance cognitive function, but eats like an omnivore with some intermittent fasting. The studies looked at in your overview didn’t seem to include any time-restricted eating. This has been a key marker of health for me.
That's not a more or less trained pancreas that affected the glucose tolerance test. It was the fatty blood in the LC diet that caused insuline resistance. It is explained in detail on Liver Rescue by Anthony William.
This was interesting to watch because I just got my blood panel results back and could compare mine to the study results. I love these Plant Chompers videos and appreciate all the time you put into them.
Thank you Chris. Your excellent, informative, entertaining content continually inspires me. Loved seeing your beautiful grandchildren and Annie looks amazing!
Ive been vegan for about a decade, last few years Ive tasted animal products if I felt like it, twice a year or so - I dont like it. What is most fascinating for me, is that when I was eating only RAW vegan food for 6 weeks, I stopped being hungry and full. I realized that the feeling of being full from eating, has nothing to do with furfilled nutrient intake, the feeling of full only tells us that we have reached our limit for how much more food you can digest. Cooked food is harder to digest generally. This meant that the feeling of hunger was only from having malnutrition and finally having my digestive system ready to process more food. On raw food, I stopped being hungry, I stopped being full, I stoped being tiered or sleepy. This gave me space to eat according to my sober mind. I also went to bed because my sober mind knew that my body and mind needed restoration, no need to feel sleepy to access this neccesary sleep. Now I am back to try RAW food, but this time my goal is to gain muscle and perform in the gym. This I will do through sprouting 400g of mungbeans and beluga lentils everyday, activate 150g seeds and make a seed sauce from sesame seeds, hemp and sunflower seeds. As well as making protein bars with 70% hemp protein dehydrated with bananas and other protein dense dehydrated snacks. Some protein will also be added as chlorella with orange juice. This way I will maximize protein intake per calorie, and not over consume fat or carbonhydrate.
@@mikafoxx2717 So this would be different for different foods. Some raw foodists do eat beans and onions raw. But if we talk about lentils. Eating them dry and raw will will be hard to digest, soaking them, removes toxins and make the food more bioavailable. From soaking you can choose to cook with salt, without salt or to sprout them. From sprouting you can further juice, to crush all fibres. If you choose to cook, the fibres will break down, making them quicker to digest, but the bio-availability on the protein and enzymes will also be less, as these structures are broken down and need to be rebuilt in our body. So ultimately we can get more nutrients per calorie from raw food, especially if we chew well or juice it. If you have no intentions of chewing or juicing, you are probably getting more nutrients from cooking, instead of pooping out whole sprouts.
Chris, yet another wonderful, evidenced based yet balanced set of observations. The more people that engage with your work, the better global and planetary health will be. I salute you sir!
Nice video, Chris, as always! This time, I have one issue though: having a higher glucose AUC after 14 days on keto is not shocking to anyone at all who has studied this issue, and it would be unfair to keto-dieters to conclude that this is a negative health effect of the diet. People just don't need to be glucose tolerant if they don't eat any carbs. You are correct when you say that we don't know for sure what will happen to glucose tolerance after decades of eating keto, but most evidence suggests that a few weeks of eating carbs will normalize glucose tolerance again. In other words: elevated apo B concentrations in some people on keto is a real concern, because it almost certainly affects their CVD risk. However, glucose intolerance that is (likely) temporary and that does not affect your blood sugar levels because you don't eat carbs cannot similarly be linked to an increased chronic disease risk IMO. The only potential problem in free-living people on keto is if they occasionally have a high-carb meal that could then result in some serious hyperglycemia. That's when this glucose intolerance really becomes a risk factor. Cheers Mario
How about the brains of these people though, high fat decreases oxygen delivery to cells, especially brain cells will suffer then? I watch a fair amount of dr. Peter Rogers videos on fat and the brain and how he explains it makes me want to stay away from dietary fat as much as possible. He also says that people often say that the brain doesn't need insulin to bring glucose into the cells, but this isn't true for glutamine 4 portal in the brain which is insulin dependend.
@@11235Aodh considering the old-age brain degeneration diseases are starting to be called type 3 diabetes colloquially, I'd hope people aren't saying that our brains don't need insulin to function..
@@11235Aodh Also, how does high fat decrease oxygen delivery to cells when fat is a beta oxidation exclusive energy source? It cannot be burned sans oxygen as glucose can.
Thanks! WFPB here (11 years, 68 yo). Also follow some of the aging research and noticed two relevant measurements which were a lot better in the PBLF group - BCAA and hsCRP. Generally both have been associated with longer lives when lower. Work from the Lamming Lab implicates isoleucine as the key BCAA to keep low. Also encouraged by ApoB delta and fiber difference (which was huge). Would have been nice to see kidney and liver function data as well as more hormone data but nevertheless very helpful.
Great work Peter. You are way older than me and it’s good to see wfpb lifestyle is helping you. I believe it is very sustainable for long term health benefits.
You made a point about not focusing on just one number, such as glucose. While glucose numbers are important, especially to diabetics, I would love to hear about the other aspect of added sugar, fructose.
The better test are fasting insulin and post eating insulin tolerance tests. Since plant chompers is eating only plants, that would include a ton of fruit, agave, honey and other "healthy" items which are full of fructose. Fructose can only be metabolized by the liver, but all vegan /veg influencers say fructose in its "natural" form is to be eaten with abandon (or as he would say "ad libitum"). They all say that T2D can be reversed in such a way
(I don't promote ketogenic diets or very low carb diets. Hypocaloric diets with low inflammatory agents tend to reduce insulin exposure and A1C fastest regardless of the macro breakdown). Glucose tolerance tests are contraindicated as diagnostic for people who have been on a low carb diet because glycolytic enzyme synthesis is suppressed when insulin levels are chronically low. In addition, the muscles load with free fatty acids in lieu of some glycogen, so the muscle cells remain "loaded" and there is less room to take on glucose, in addition to the pancreatic response to glucose being blunted (as the doctor indicated). We KNOW however that low insulin exposure reduces the disposal of glucose at the cellular level because emerging type 1 diabetics often have a reduction in insulin needs after a few weeks of insulin therapy. I mean we absolutely know that newly diagnosed type 1 diabetics HAVE glucose in their muscle cells, but aren't burning them. In a hypocaloric situation, ketogenic diets don't produce as profound a spike with a glucose tolerance test. It has been shown to reverse within 2-3 days of eating over 25% carbs. Insulin actually increases insulin sensitivity in the short term by stimulating synthesis of glycolytic enzymes. Keep in mind that while high glucose levels (140+) can destroy beta cells, insulin exposure is regarded by researchers as the primary mechanism of the development of insulin resistance at the cellular level. The pancreas' ability to produce and release insulin is not equivalent to insulin resistance but is often misinterpreted as being so. Here's the problem. Work with type 1 diabetics have shown that on a per carb gram basis, starches that have low GI, like al dente pasta and legumes actually require 150-200% as much insulin to manage over an extended period of time of 8-12 hours. The rise in glucose is very slow, but much of the glucose from those carbs is released and absorbed in a very delayed fashion as the fiber and intrinsic proteins are broken down, and it appears that there may even be sensors in the large intestine that sense the presence of "bulk" or stretch, and trigger the pancreas to release glucagon which raises blood sugar, and requires extra insulin to counteract. There is no doubt that high gluten pasta requires more insulin on a carb gram basis than carbs with less fiber and associated proteins. The gluten forms a gelatinous covering around starch granules that causes the delay and also the glucagon release signal. Harvard has confirmed this with high gluten wheat products. (I wanted to add that excessive fructose gets turned into liver fats which can make the liver insulin resistant, and fructose (and alcohol) also yields uric acid that also causes insulin resistance so basically you have three options for carbs: 1) Fructose yielding sugars-see Uric acid and fatty liver. 2) Slow digesting glucose polymers like beans and some grains which provoke glucagon release, demanding more insulin to manage and 3) Easily digested glucose polymers like rice, potato and yams and a few other sources like plantain and tapioca that don't provoke gut irritation leading to glucagon release or possibly other mechanisms of spiking blood sugar in a delayed fashion, however, these starches provoke a fast increase in blood sugar that may be above the euglycemic range. This can be blunted by combining with cellulose and resistant starch, protein and fat, or by consuming around activity. I've seen people drink 75 grams of glucose polymers during a 1 hour workout and not had their blood sugar go much over 100.
LDL: 136 to 201, the same Imagine seeing a tiny grandma who is 136 cm tall, and a 201 cm basketball player, and thinking to yourself... It's about the same, lol.
9 years ago I was overweight, high blood pressure and very high VLDL cholesterol. I was heavy meat and fat, lost weight, was very lean but ended up paying for it! Now whole food plant based, lean again with very low cholesterol, normal blood pressure and heaps of energy. Heart attacks still biggest killer for the majority of the population!
Interesting. Here's what i know from personal experience. My exercise regimen was unchanged. I went from an omnivore diet (what the FDA would consider to be balanced) to a keto (nearly carnivore) lost 35 pounds and got off bp meds... migraines stopped. Slept better. Excema improved asthma all but went away... evegy levels up amd kore mental clarity. Went back to the normal FDA diet and all that started to reverse. So went back to keto/carnivore and weight back off mood better... sleep better... etc.
The thing is “Why did he not show the water weight chart” “Why did he not show the body fat chart” When you consume lots of carbs Your body retains water For all we know A weight lost could be losing fat water or muscles and else And all we know is that more fat was lost in the low fat diet But the thing is carbs retain water Most likely what happened is In the low carbs people quickly loses water weight Which I don’t get why people thinks it is a bad thing It’s literally less bloating Just because it makes the kgs drops faster without gaining as much benefits as dropping fats It only makes it tricky to analyze not bad In low carb you have way less water increase muscle mass and lose a little fat While on the low fat side you retain lots of water due to the carb Losing lots of muscle and fat on the way The data only says “more fat lost for low fat” “more kgs lost for low carb” Kgs lost ? Did you gain muscle lost water? Did you gain water lost muscle? More fat lost? Why not show the body fat percentage for better representation of the result?
@HYPERWATER Actually, I can answer most of this. Lost about 10 pounds of water and more than the rest (25 pounds ... 35 total minus 10 water) was fat as I did gain some muscle. This is what my smart scale says and it jives with the pace of weightloss (rapid in first couple weeks then very controlled and steady at around 1.5 pounds to 2 pounds per week thereafter. In addition to the extra water gain (water bonds to glycogen) and elevated blood pressure (and in my case migraines) that goes with it, carbs (especially processed) impact hormones that impact satiation (the feeling of being full at end of meal) and having high ketones control satiety (feeling of remaining full between meals). I experimented with vegetarian diet and I lost muscle mass and suffered from low energy levels that made it hard to workout... so for instance... same heart rate was associated with slower speed on my bike. I also got sick repeatedly on vegetarian diet. Not so on a keto diet. In fact my wife started work as a school teacher after I became keto, and while she has brought numerous colds home, I have not become sick. So there's that. A man with receipts.
@Ella May what is your point? I've tried vegan, vegetarian, carnivore, and keto. I track all kinds of data points, and I can tell you with absolute certainty that the worst for me was FDA recommendations (food pyramid), then vegan, then vegetarian. Keto and carnivore have been the only diets with consistent results for me. I am stronger with more endurance, lower body fat, better blood pressure, etc. I don't have an ideological horse in this race. I just have mounds of data from trying different diets and eslxercise programs for more than 30 years (I am 50).
My grandparents were lifelong diabetics. I remember as a kid going to visit and the house always smelled like grease. This was in rural Indiana. Meat was a mainstay. I honestly didn't even know what lentils or quinoa was until my mid 20s. I remember even at a young age being struck by the cognitive dissonance, because they had lists of "Good", "Bad", and "Sometimes" food planted on the fridge that my dad had written up for them with one of their kidney doctors. But all the "Bad" foods like rice, potatoes, grains, and fruit were things I almost never saw them eat, and certainly weren't staples except maybe as an occasional side dish usually loaded with butter. All the "Good" stuff like meat, cheese, and eggs you couldn't get away from if you tried, nevertheless they never got better. My dad used to accuse them of sneaking in oats and stuff. It was hilarious because you couldn't have paid my grandfather to eat a bowl of steel-cut oats with some berries, that wasn't drowning in added fat or served alongside some bacon and eggs. I think you can do low carb in a healthy way, really emphasizing unsaturated fats and low GI veggies, but that certainly wasn't the message they were getting.
I know you can control lipids by doing a good fat version of keto, but I wonder if Neurologists are right and it's still harmful in the long run to the brain.
@@Viva-Longevity Yeah, fair question. There's a few studies on what they call "Eco-Atkins" - basically a plant-forward keto with lots of unsaturated fats and a good deal of fiber. Seems alright short-term, but the biggest thing against keto in my experience, as someone who occasionally does low-carb cycles for the anti-anxiety benefits, is how flat out unnatural it starts to feel, even once you're over the adaptation hump. Cravings do subside in my experience, but never fully go away. Sleep also starts to suffer after a while. I certainly find lower fat easier to adhere to these days.
@@Viva-Longevity considering the body runs mostly on fat during rest and day to day activity (look up respiratory quotent) only time we most burn carbs is intense activity. When are people going to educate temselves that fat is not evil. Fat cells become dysfunctional when the liver gets dysfunctional from pure sugar and fat together. All diet related dyafunction begins from over consumption coupled with high insulin levels. The perfect coctail for a long slow death.
@@GregariousAntithesis Fat knocks out the cell's 3rd proton pump of the mitochondria, on top of that, the "good" polyunsaturated fats oxidize really quickly turning into the very toxic hydroxynonenal. We can make all the fat we need from fibre. Source, dr. Peter Rogers.
Thank you for your work and your perspective. It is helpful and insightful. The use or abuse of language in nutrition and culture is fascinating. Hope you enjoyed your visits to Enchanted Forest , OMSI & Silver Falls State Park.
I have to admit that I don't find the extreme diets (keto/vegan) all that appealing. I don't think I could sustain either one for long. I like variety and while I watch my carbs and sugars as I'm T2 I also try to watch my saturated fat intake as well but I'm not obsessive about it. I usually let my glucose meter tell me what foods I can get away. So far I like being in the middle. My A1c and my weight are down and I feel I can sustain this long term.
@@gregorygreene1940 ok, but it's not extreme. we aren't omnivores. so it's not extreme. eating meat and cooked plantfoods is ignorant, and leads to disease. if you don't mind disease and pain, and shorter lifespan, have at it; if you want the best quality of life and longevity, eat less and less flesh. dairy isn't food. eggs raw can be a good snack, but not necessary either, all we need is plantfoods.
@@saszablaze1 I would say that response pretty much sums up why the majority of people view vegan/carnivore as extreme. Agree to disagree as the saying goes.
@@gregorygreene1940 agree to disagree is a really good way to swerve admitting you're wrong "oh i didn't know that, what do you mean?/tell me more" most people die in pain, cut years off their life, take like 10 - 20 meds, but think a diet they never heard of til the last 10 - 20 years - because everyone is so culturally brainwashed and ignorant is - is extreme. carnivore IS extreme, because it cuts out what humans need to live good lives mentally physically nourished and hydrated; vegan doesn't cut anything we actually need out; it just requires people shift their paradigm; learn what's healthy, what's not, and you can't stop at vegan; "vegan" can fuck you up; it's RAW vegan, or mostly raw which will bring true health in body & mind. fat free vegan. that's extreme. when we go vegan, in order to sustain it and be healthy, we need to lose grains and beans and fried foods, quick, or we get lethargic, grumpy, hypoglycaemic, get injuries that don't heal so well, lose weight, or gain it etc etc.
I’m not sure using a cgm if you’re not diabetic is pointless. Lower blood sugar correlates with less heart attacks in the normal range. I’m not diabetic but a few foods raise my blood sugar 60 points, and I’m glad to know which ones.
You know, I'm very unsettled about it... I eat quite a few nuts and seeds, very little oil (only if it's in some otherwise healthy dishes I sometimes buy). And I eat some avocados. And I have a few squares of 100% dark chocolate. But I'm really not sure what I'm doing is optimum. I'm currently wearing a continuous glucose monitor and seeing 130s blood sugar sometimes after a big meal and wonder what would happen if I was lower or higher fat.
I think that, as humans, have a margin, an sometimes body do wants fats. I do not think that there is any average difference statistically measurable in terms of longevity and long term health outcomes if someone is eating till 20% of calories from fat or something like that.
Thank you so much for investing the time and energy into all this and staying open for new information. We need a voice of reason in the mids of all the confusing emotional and often radical opinions of RUclips food & diet 'experts'.
conclusion = triglycerides were trending upwards.. and just in 14 days.. no telling how high theyd be in 3 months. Higher triglycerides = more atherosclerosis.. the low carb triglycerides were trending downwards = healthier. If this guy was honest with people, or they would actually learn for themselves, he'd be telling them vegan is not as healthy and a good way to improve your chances of a heart attack.
I believe the vegan diet that Kevin Hall used in the study was also filled with refined carbs (white rice, white pasta etc) which makes the positive results even more interesting.
Just the info I needed. As a critical care RN, seeing ppl coming to the Cath lab, and favoring a plant based diet, I recently started questioning plant based versus popular keto. Of course who doesn’t want to eat chicken thighs with skin, bacon, steaks, cheese, eggs,,, and want to drop a few pounds. Sounds wonderful. But I still can’t see how oatmeal, fiber, beans (I love lentil taco meat) is bad. But do think we need to cut out processed breads,,, work in progress.
I would bet the problem most plant based people have is constantly eating fee oils while avoiding butter, lard, and cream when they stray from no their diets. We all do treat ourselves and I think that’s where the problem lies for vegans especially.
the oats and beans are good for extremely poor people who work all day not most americans. I keto for 6moths and have finally added potatoes and more fruit past 2 months only because I want to train harder on 2 eating widows while gaining then prolong fast 1 day a week. went from obese to ripped in that short of time cause fasting and clean animals foods. I Don’t care about studies or science
@@googanslayer6675 you can loss weight with keto, it makes your body burn stored fat since your not taking in carbs, that’s true. It’s the long term effects of high saturated fats that’s the problem. It will clog your arteries, that’s a fact.
Anti-nutriënts. Particularly metal uptake inhibitors. Fe, Zn, Cu levels serum levels can drop precipitously or zero out after eating if you compare meat. Vs. Meat plus rice/beans/grains. Clear sign of those not being absorbed in the gut.
The thing all these studies or real life examples have in common is that they've eliminated or greatly reduced processed foods and foods high in added sugar and salt. As others have claimed to have turned their life around on keto, I have also done it on an organic, whole foods regimen with minimal meat. I lost nearly a third of my weight, multiple sizes, 32 BMI to 23, all blood test markers are optimal when I was previously pre- everything. I feel great and in better health than I was in high school. Just eat healthy food people, preferably organic, don't over consume, and either go to the gym or have an active lifestyle. Btw, I didn't step foot into a gym. I hiked, did calisthenics at home, worked in my backyard which has been totally converted to a food forest, and have a moderately active job.
This ignores the studies published by the acc, Ada, and aha, showing that high serum cholesterol and dietary saturated fat are not good indicators of health risk. ApoB IS, and LDLs and apob are NOT similar.
@@ziefik one of the best heart surgeons in the world are dumping the LDL Cholesterol theory. That was a nice bed time story they inyected us since we were kids. Vegans will never talk about Insulin Resistance and Triglycerides (which are in reality the TRUE risk factors).
I cured, not "managed" my T2diabetes as did my wife who came off insulin ang metformin on keto. It also fixed my arthritis and my wife has not had a gout attack since keto, over 4yrs. My blood work is excellent. Its not as easy as some make it out to be and takes discipline and commitment and takes a bit of time to get used to, but becomes a way of life. Ps If people want to get their LDL cholestrol down just fast longer before your blood test about 12-14 hrs, it will plumett and shows what a pointless metric it is.
I could be convinced of either because I love a variety of foods! Very low carb/ mostly carnivore seems to be working for me since realizing I have a carb addiction and just can't moderate my eating well on carbs. This seems to be the case for a lot of people who do well on this way of eating. I do miss eating plants though and hope to add them back in eventually. It is nice not being bloated though when on mostly meat, and in just a month cleared up a skin condition of 10 years and my hair stopped falling out for the first time in YEARS.
I find Hall et al. (2021) good study compared to others; especial kudos to their measurements. However, they are critically missing some things. The three most important are: They do not control for the Lean-Mass Hyperrespondent phenotype, it's only short-term and it doesn't account for changes in metabolic flexibility which can take 2-3 months. They proxy ketogenic diet with a 10% carbohydrate intake, while it should be ~4% and the response of metabolic flexibility to the percentage of carbohydrates does not seem to be linear.
That being said, my n=1 favours enormously ketogenic diet at the moment. Controlling for DNA genes is the future of such research as the video hints, since not all people are made equal.
I live in Canada. What I am always perplexed by are the American scales for measuring things. I don’t understand why glucose is not universally the same scale. I understand cultural differences for stuff but why can’t we all be working with the same healthcare numbers without having to go back and forth to conversion tables? (Especially glucose) Not a conspiracy guy but - Somehow I suspect there are financial benefits somewhere in keeping people confused.
What an exceptional presentation. Great takes on this over complicated material. I never trusted keto. You can feal incredible after eating the right veg plates. Never can feel as good after eating meat. Just feel bloated. Major thing keto has going for it is the cheap thrill of instant grad in a lot of ways and it also steps away from the processed foods. But I have not come across anyone who actually sustained it and lost weight and kept it off. If it works for you knock yourself out. Theres always a cost with anything really.
conclusion = triglycerides were trending upwards.. and just in 14 days.. no telling how high theyd be in 3 months. Higher triglycerides = more atherosclerosis.. the low carb triglycerides were trending downwards = healthier. If this guy was honest with people, or they would actually learn for themselves, he'd be telling them vegan is not as healthy and a good way to improve your chances of a heart attack.
I feel incredible after eating a huge steak. I’ve never felt that good after eating a big salad. I was vegetarian for only six months. I felt like I was never satiated eating that way.
@@AbBc-w4q As Chris said, short term results looked pretty good for the keto diet on those markers, but not particularly good on others. And long term, the results were even worse for the keto diet. So...😮
I like your presentation style and the fact that you're one of the very few vegan youtubers who actually back up their statements with science and studies. One point I'd like to mention about the part near the end where the book you show talks about the brain, and that it can't nourish solely on ketones but it needs glucose: the body can make its own glucose through gluconeogenesis. This is a very well known process of the body and it seems you may have missed this point. In other words, we don't technically have to eat carbs in order to create glucose.
Duh and u have to ask is that process efficient? nah, it isn't. is gluconeogenesis efficient? Gluconeogenesis is the metabolic process by which the body synthesizes glucose from non-carbohydrate sources, such as amino acids, glycerol, and lactate. It is an important process in maintaining blood glucose levels, especially during fasting or prolonged exercise. In terms of efficiency, gluconeogenesis is not as efficient as glycolysis, which is the breakdown of glucose to produce energy. This is because gluconeogenesis involves the synthesis of glucose from non-carbohydrate precursors, which requires energy in the form of ATP. However, gluconeogenesis is still an important process because it allows the body to produce glucose even when there is no dietary carbohydrate intake. It also allows the body to use alternative fuel sources, such as amino acids, to produce glucose for energy. Overall, while gluconeogenesis may not be as efficient as glycolysis, it is still a crucial process for maintaining energy balance in the body. make a comparison To further illustrate the efficiency comparison between gluconeogenesis and glycolysis, let's take a closer look at each process: Glycolysis: This is the breakdown of glucose to produce energy. It occurs in the cytoplasm of cells and involves the conversion of glucose to pyruvate, which yields a net gain of two ATP molecules. Gluconeogenesis: This is the synthesis of glucose from non-carbohydrate sources. It occurs primarily in the liver and kidneys and involves the conversion of amino acids, lactate, and glycerol to glucose. Gluconeogenesis requires energy in the form of ATP, and the process yields a net cost of six ATP molecules. Based on these descriptions, we can see that glycolysis is more efficient in terms of energy production because it yields a net gain of two ATP molecules, whereas gluconeogenesis requires a net cost of six ATP molecules. However, it is important to note that both processes are essential for the body to maintain energy balance and ensure adequate glucose supply, especially during fasting or prolonged exercise when glucose stores are depleted.
@@lenguyenngoc479 Good explanation. And while I didn't say that Gluconeogenesis was efficient, my point was rather that it exists and is a natural process that the body can use in absence of carbs. So people who eat low carb or keto don't actually deprive their brains from glucose because the body can make the glucose that it needs. I think this should have been mentioned in the video for a fair representation of the differences between how the two diets work in nourishing the brain. As it is, the video makes it seem like keto is substantially worse for brain health due to a lack of glucose, which is false and makes the conclusion in this part of the video seem biased.
@@TomHenksYT Nah Chris remains correct on this, I don't know why he didn't do the specific math. But here it is u guy seems to have not done the math eh? One simple question and u will get a neat answer from chatgpt how much glucose does the brain needs and how much glucose can be synthesized from 1600 calories of fat and 400 calories from protein . Use adult as protocol The brain requires a constant supply of glucose to function properly, and it typically uses about 120-150 grams of glucose per day, which accounts for approximately 60% of the body's total glucose utilization at rest. When dietary carbohydrates are limited, the body can synthesize glucose from non-carbohydrate sources, such as amino acids and glycerol from the breakdown of dietary fat and body fat. However, the amount of glucose synthesized from fat and protein is relatively small, and the body primarily relies on dietary carbohydrates to meet its glucose needs. To estimate the amount of glucose that can be synthesized from 1600 calories of fat and 400 calories from protein, we need to convert these calorie values into grams of macronutrients: Fat: 1600 calories of fat / 9 calories per gram of fat = 178 grams of fat Protein: 400 calories of protein / 4 calories per gram of protein = 100 grams of protein The amount of glucose that can be synthesized from these macronutrients depends on several factors, including the individual's metabolic rate, level of physical activity, and hormone levels. However, as a rough estimate, we can use the following conversion rates: 1 gram of fat can produce approximately 0.1-0.3 grams of glucose through gluconeogenesis. 1 gram of protein can produce approximately 0.5-0.6 grams of glucose through gluconeogenesis. Using these conversion rates, we can estimate the amount of glucose that can be synthesized from 178 grams of fat and 100 grams of protein: Glucose from fat: 178 grams of fat x 0.1-0.3 g glucose per gram of fat = 18-53 grams of glucose Glucose from protein: 100 grams of protein x 0.5-0.6 g glucose per gram of protein = 50-60 grams of glucose Therefore, the total amount of glucose that can be synthesized from 1600 calories of fat and 400 calories of protein is approximately 68-113 grams, which is less than half of the brain's daily glucose needs. This is why it's essential to consume an adequate amount of dietary carbohydrates to ensure the brain and other organs have a sufficient supply of glucose for optimal function.
@@TomHenksYT How is it? do Paul Mason, Baker or the sort has the solution to this deficiency in glucose because with gluconeogenesis u only get 60g and at best 120g of glucose? Or the brain simply uses ketones for long period of time and it's not so good for the brain? I also remember Sten Ekberg something got debunked by Gil nutrion made simple Unlike Gil who gave him the benefit of the doubt, I don't think mister Sten Ekberg has a clue what's going on. He just wants the ching ching 🪙 🪙 with all the links to merchandise
@@lenguyenngoc479 The brain can use ketones as well as glucose, aka it can use the ketones that are released when on a low carb diet as well as the glucose that it makes through Gluconeogenesis. I don't know whether anything I said was offensive to you, I was just trying to have a reasonable discussion which I think for the most part we did. I don't personally think Sten Ekberg is the most believable source either. As with many, I think he has videos (or video parts) that are good and informative and others that are either misleading or not well researched. This is why I watch various channels about nutrition and lifestyle, and I'm open minded to not only different opinions but also to trying different diets out for myself. I don't think there's a one-size-fits-all solution to diet. But what's for sure is that most people in western countries (especially in the US where recent studies show that 70% of adults are overweight and 45% of adults are obese) don't exercise enough and eat too many processed foods. So getting healthy would require a change in lifestyle from where they're at currently. We can debate about what diet is "best" if there is such a thing, but you gotta start by cutting out the garbage and moving your body, I think we can agree on that.
I have been vegan for 12 years. I recently went to get a check up. My blood pressure was out of control. Now I am back on BP pills and are waiting to talk sleep Apnea test. All lab tests were fine. Doctor wants my cholesterol below 70 it was 123. I have long wondered on Keto vs Plant Based. I wish the descriptions LC and LF were better named keto vs Plant based. I am dyslexic and LC vs LF makes it comfusing.
What kind of a vegan? I'd propose eat meat once a week, otherwise try to lose some weight If you are not rail thin. Beans and legumes into The diet unless theyre there already.
Sten Ekberg: Who you gonna believe, me, or yer lyin' eyes? I really enjoyed this exploration of Dr Hall's findings--not a surprise to most of here, I'd wager--and enjoyed the scenic but dynamic springtimey vistas accompanying your narration. Thanks for posting!
Hey Chris, Pro tip from my dentist (offered after she repaired my chipped lower incisor after biting into an apple). Aging teeth are prone to such chips after decades of thermal expansion/contraction and stress biting into hard foods (raw carrots, apples, crusty bread). Slice your hard foods and use your molars as much as possible. You want to have healthy teeth for healthy aging as chewing a plant based diet so important for health. And spot on about how the pancreas adapts to low carb by dialing insulin back. I believe the opposite side of that coin is folks who have bariatric surgery need to be observed right after procedures for hypoglycemia....as in their pancreas expects more calories and carbs and over-secretes insulin initially. You can rock those sunglasses BTW.
If we dont use our bones aka lifting things to stress them, we get bone loss. To my understanding eating plants is like lifting weights for our teeth 💪
What about the ex vegans who say the vegan diet gave them so much teeth decay and carnivores who say they don't have teeth issues anymore? Which omnivore dentists promote eating a vegan diet for teeth health?
@@lorilee1931 I say... show me the medical literature which provides evidence to this claim of tooth decay because of eating plants. doesn't exist. in fact, there is evidence for the inverse for people who eat tough fibrous whole foods. Like stressing our bones with lifting weights increases bone strength, stressing our teeth promotes stronger teeth.
Your dentist is an idiot and that advice totally bypasses having to change one's diet and habits if the teeth are chipping it's a band-aid on chainsaw wound solution
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
"Do you have time for an 8 hour episode?". Chris, if you made 8 hours of content, and it was half as engaging as this presentation, I would gobble all 8 hours!
The truth that they don't want you to know 👉 The Connections (2021) [short documentary] 💖
Same!!
Agreed! Would definitely have time for such an 8 hour episode.
Good episode. I enjoy every one. I usually watch 2-3 times (sometimes more) to understand because there is SO much information in each episode.
I do have more questions now:
Triglycerides weren’t mentioned and were higher in the low fat group. Why?
What about more insulin? In your Diabetes episode, it was the two together that showed true glucose intolerance? Can you expound that context of this study?
Also, risk, you say double of risk, but how much of a RISK is that? For those of us who haven’t had a course in statistics, double of an an unknown risk is still unknown. Is the original risk 1 in 100? 1 in 2000? One in a million? I unfortunately need a science-speak to English translation here.
On a (somewhat) unrelated request for future videos, can you do a video on the green Mediterranean diet? I’d love to see your thoughts on this.
Kevin Hall really needs to write a book. How can your fans get on the bandwagon to get him to write it? Can you be a co-author?? Inquiring minds want to know. :)
It might take me a few sessions to watch it, but I definitely would. Can you imagine how long it would take poor Chris to film it???
"So my total cholesterol went from 207-277.' So that is about the same ." He said that with a straight face & all. Clearly, he missed his calling. Should've been a politician instead .
Because he knows what he’s talking about and you don’t
@@PepeCoinManiaA chiropractor should confidently focus on discussing chiropractic practices and avoid venturing into cardiology, ensuring that the information provided is accurate and within their area of expertise.
@@PepeCoinMania He is a charlatan mate. Don't listen to him about anything other than chiropracticianing!
😂 I am a primary care provider 16 years into practice and that is a medication worthy spike in cholesterol @@PepeCoinMania
I just got back home from holiday. I went from 192 to 201 lbs. Which is about the same, so I'm real happy about that 😊
LOL!
Love it!
Lol! 😂😂😂
A mere 5% increase. Non significant lol
😂
This is one of the best channels on RUclips. The production is excellent. The way you weave the info together and correct mistakes as you find them.
It’s a 10 from me. 🤩
Thank you for your content! This video came up on my RUclips recommendations, and the timing of it was perfect. I was 2 days into my latest low carb diet run and watching your videos convinced me to give it up. So instead cooking up bacon and eggs this morning, it's steel cut oatmeal and wild blueberries.
While I thought a high carb low fat diet was probably healthier for me, I could never get my mind to fully commit to the diet. But the way you structured and edited your videos really helped me believe your message over all the videos i've seen promoting keto / low carb diets.
Great video -- love the editing and the length and depth of and information shared!!
Thank you! I put more time and effort into this one than any other, because I thought the topic was so important.
The backgrounds, your family members, the interviewed experts, and especially the video content are always so entertaining, great job!
I've never seen a cooler grandpa and RUclipsr, thanks so much for another awesome video, Chris! 🌱
Your humor, editing are amazing !!! Please, please if possible make a health documentary!! It’s your calling!! At least a 30 minute long series. Please!!
I think this is the video I first stumbled upon that not only got me addicted to your channel but also got me to understand and take seriously my high LDL problem. My LDL was up at 167 four years ago not long after I became vegetarian. I didn't do anything about it. Two years later it dropped only to 156, and I was prescribed a statin, which I didn't take because I wanted to fix it myself... Only life got too busy with a new baby and I didn't really do much. But this video got me thinking about it again, and started my path to learning a lot more. Finally got another blood test this week and LDL is down to 107 without ever having taken a statin drug. I've only recently just made some much bigger changes so I'm excited to see how much more I can drop it in a few months. As a bonus I'm also down 25lbs and only 5 more away from my very slim high school weight.
Thanks so much for waking me up with this video and for all I've learned from all your other videos since. I and my family are sincerely grateful for it.
My exam test scores in first exam is 87/100 and 42/100 in final exam. I told my mom nothing to worry about because its about the same. Love you Mom❤❤❤
I am 5 foot tall woman. The first time I went Keto Carnivore, I was 130 lbs, I went down to 126 Ibs.
I started to add some carbs because it was hard socially. My weight went up to 135 Ibs and didn’t come down again.
After a year I thought well Carnivore worked for me, so I try it again. So this time I went down to 130 lbs. I was on it for 3 months. I couldn’t adapt to it. I had horrible sleep. So I started to eat more carbs and veggies, got my sleep back. Now my weight is around 146! The highest that it ever been.
Yup I can say it messed up how my body processes carbs.
So after trying it for two times, and being a slow learner as I am, I say I am not doing any “diet” ever again.
I will eat whole food, more plants, minimal processed food and I eat when hungry and stop before full.
Just at the beginning, but when I heard total cholesterol of 277 is the same as 207 I literally exclaimed, “WHAT!?” and then when I heard 136 to 201, I exclaimed, “IN WHAT WORLD!?”.
EDIT: Made it further into the video - super interesting, especially considering my latest video on hunger and keto. I’ll need to look over the data again!
I think Dr Ekberg misspoke and shame on his editing .... In the past he has said that his cholesterol scores are above 250. TGL and HDL were about 100 and his LDL was "elevated" at 180. He said those were his normal levels
@@gcs7817 That makes a lot more sense, i was pretty confused when i saw that, lol...
Protein has the highest satiety
I know you! 😮
@@KenWang2then eat vital wheat gluten it has 90g of protein 3 times more than meat and no unhealthy fats..
I enjoy every video you make. You don't convince me scientifically that vegan is better than keto more than Sten Ekberg convinces me of the opposite, but the confusing mix of facts and opinions you subject me to makes me struggle with these questions, and that's a good step in the right direction. Keep up the good work, brother.
Really enjoyed this episode… so eye opening… I had no idea about the Inuit’s mutation , keto doctors reference them so much…..you are my hero ❤
I didn't know this either:
"Satiety and satiation are related terms that are often used interchangeably, but they actually refer to different aspects of the feeling of fullness and satisfaction after eating.
Satiety refers to the feeling of fullness and satisfaction that persists after a meal and suppresses hunger and the desire to eat again. It is a longer-term feeling that relates to the overall energy balance of the body and can last for several hours after a meal.
Satiation, on the other hand, refers to the feeling of fullness and satisfaction that occurs during a meal and signals the end of eating. It is a shorter-term feeling that relates to the immediate sensory experience of eating, such as the taste and texture of food.
In summary, satiation is the feeling of fullness and satisfaction *during* a meal that makes you stop eating, while satiety is the feeling of fullness and satisfaction *after* a meal that helps you maintain a healthy energy balance by reducing hunger and the desire to eat."
(From ChatGPT)
Thanks for that, it makes sense to me, now, I couldn't follow watching the video.
I think we all learned some new vocabulary words today!
@@natalietannerblogger-theed9419 The words I had already known, it's just the nuance difference between the two I didn't.
Can one have too much satiety? I'm usually only a little hungry once a day, if even that. Was the hormone grehlin mentioned in the vid? I didn't watch it all.
I can't get enough of your videos .... sometimes i just want to call you to tell you to hurry up and release more ,more ,more ....
Thank you Cris ...you are national treasure..
Something to consider on caloric density and satiation is that cultures who traditionally eat very rich foods (french) do so slowly and in a social setting. So taking people who are used to eating food extremely fast (americans) will offer different results than people who eat slowly in terms of satiation. In my opinion at least.
The French Paradox of the French being in good health despite High amounts of fat, turned out to be a hoax: if I remember rightly: they fiddled the heart disease data (reported to the EU or WHO). Basically they reported no increase in heart disease over a period of time after the advent of cheap animal products (I.e. increase in consumption of these) with the onset of factory farming. But that period of time was not enough for the long term cardiovascular problems to become evident. They also reduced the number of adverse events by 10%! I know France pretty well and there are plenty of pill-poppers and obesity from my observations. Not as much as in the USA although that is not saying much!
@@spiral-m I agree, and I wouldn't argue they're the healthiest example. Just specifically that eating slowly and in a social setting affects satiation when consuming dense foods would change the quantity consumed. It is true that people in the US consume food much faster than worldwide averages, and putting them on a high fat diet is going to lead to overeating in most instances.
@@lastharvest4044 restaurant meals in France tend to be MUCH smaller that the US, too.
I am French and we know that it takes 30’ to the brain to receive a satiation signal…useless to try eating faster, you will end up eating after for not feeling satiated.
When he said his numbers were the same (after eating those eggs) I was drinking tea and I have never been closer to doing a spit take in my life. We need spit take warnings!!! But seriously… completely nuts! Thank you for the videos! You and Dr Gil are my favorite go-to nutrition channels. You are very entertaining and yet scientific, who knew that was even possible!
Yeah when he said "basically the same" I instantly heard in my mind, "one of these things is not like the other."
@@effervescentrelief 😂 he must have not watched Sesame Street.
Oh, his LDL had only gone up 50% in 7 days. Wait a minute, …
:-O
@@nonfictionone it’s just irresponsible for this man to use his platform to blatantly say inaccuracies. I know he is a “doctor” and I truly believe people are capable of understanding things without a degree HOWEVER he (and Dr Berg) make grave mistakes when speaking on a LOT of topics and people are listening and believing them primarily because they sound knowledgeable and they are doctors. I’m saddened that this could be causing harm. Thank you to PlantChompers for making this usually unconsumable science highly palatable for those of us who just want good info so we can feel confident that we are making informed decisions!! You always hear doctors say, don’t look it up on the internet and my reply to that is: well are you going to tell me what I need to know? I can’t afford university! But I can read and listen. I’ll happily follow medical advice but it takes me two to six months to get an appointment that lasts ten minutes. And then I get sent to four different specialists that treat one part of the body and don’t communicate with one another. By educating myself somewhere, maybe at least I have better questions to ask these very distant medical professionals when I see them.
Yes he's good, but Dr Gil is too chicken sh1t to call out the MD quacks promoting deadly carnivore diet to ignorant laymen like ken berry. He only picks on the DC's. 🙄
According to Dr. Paul Saladino, glucose intolerance in ketogenic diets are due to cells that can take in ketones, preferring ketones as the energy source rather than glucose, as long as the fat fuel is available, and thereby leaving elevated glucose in the blood and give the appearance of insulin resistance. I would like to see the glucose test performed on someone who is on a keto diet where they regularly have a post-prandial insulin spike due to adequate intake of protein per meal, not the "stay in ketosis even during meals" version of keto.
Or the glucose test performed on someone that has just done steady state cardio and/or HIIT to test how well glycogen stores that were depleted soak up the elevated blood sugar.
As for LDL cholesterol, the study with coconut oil and pigs is suspect if the pig feed was primarily starchy grains. Chronically high insulin due to meal frequency and blood sugar spikes wear down the arterial wall, while causing the liver to not recycle small LDL particles into larger forms, allowing these small particles to stay in the blood and enter the gaps of the arterial wall created by insulin (and insulin resistance) remaining in the blood for prolonged periods of time to lower blood sugar. (Randle Cycle) These small LDL particles then get oxidized in the arterial wall, attacked by white blood cells, and plaque is then formed.
The original study decades ago, for LDL cholesterol utilized a diet that consisted of 30% net carbohydrates and labeled that "Low carb" when that is approximately 150g's of carbohydrates based on a 2kcal diet. That is too high to be considered a low carbohydrate diet, and due to the Randle Cycle, too many carbohydrates and saturated fat will cause triglyceride levels to rise if exercise (both cardio and strength training) aren't used to help utilize the blood glucose and potential fat fuel.
Furthermore, ketogenic omnivorous diets can make use of monounsaturated fats (from avocado, avocado oil, nuts, seeds, olives and olive oil) to supplement their fat intake. Monounsaturated fat is shown not to raise LDL cholesterol. As well as stearic acid.
If you're going to have net carbohydrates in your diet, fiber becomes necessary (soluble) to blunt the blood glucose spike. Insoluble fiber can also help with blunting fat absorption(good for cholesterol control) and protein absorption(not good). Without many carbs in the diet, fiber isn't necessary at all.
@kenshinhan - great response. I tried to respond on similar lines but either I am blocked (not surprised) or I might have mentioned Dave Feldman site name for cholesterol study and group of citizen scientists so it might have been deleted. Looks like the episode clearly lacks the knowledge of gluconeogenesis and the dawn effects. There’s also no corresponding graph of insulin level. Besides I am also interested in looking at several vitamins levels esp the fat soluble ones. There’s no data provided.
This is the complicated but exceptionally explained we need more of.
❤I love your videos! You're so wise and your explanations are clear and entertaining! I enjoy watching your family members participating in your videos! So sweet!❤
The truth that they don't want you to know 👉 The Connections (2021) [short documentary] 💖
Another incredible, insightful video my friend, gaining more and more wisdom every time. :) And i really mean it, i appreciate the effort you put into all the research you've done over time. I don't personally have the dedication or desire to do research as i have other interests i devote my time to, so watching scientifically-minded people like you is incredibly helpful. I have no doubt that even the future generations, including your grandchildren could benefit from this. After all, what can better than looking back and knowing and being proud of how great/smart your grandpa was no? :)
All my grandparents are long gone, but i still have the memories and knowledge they shared from the time they were alive. Keep up the great work, for yourself and all those who are yet to come :)
I've got an issue with the slide at 10:19. If you calculate the amount of carbohydrates contained in the low carb diet: 9,9 % of 3875 kcals = 384 kcal coming from carbs, one gram of carbs has 4 kcal -> 96 g. 96 g of carbs per day is not keto, it's not even "low carb". Is my math off?
Great video as always. Can't wait for the interview with Dr. Bulsiewicz!
Probably the best RUclips video that i have watched. You have finally proved to me what diet i should be eating and the world is being conned by highly paid spin-doctors. Confusion keeps the peasants in their place. Thank you, Thank you. Keep up your great work and I appreciate all your hard work reading all those technical reports. Victor
Nice! As someone who has eaten mostly plant based for five years, but who occasionally falls off the meat wagon, I can tell you that I can notice the negative affects on my body as soon as a few hours. Before I started, I had acne, inflammation in my back and joints, ED, and explosive bathroom episodes. Two weeks of nothing but plants (with homemade baked french fries no oil as my main go to for curbing cravings) literally cured all those symptoms. No more acne, no more inflammation, #2 Lincoln logs in the morning like clockwork, and improved bedroom performance. Since then, my body has become extremely sensitive to eating what would be considered a normal western diet. I think it's just because I know what healthy feels like. Many people are suffering, and they don't even know it. If they do know it, they assume it's just ageing or genetics, and they turn to doctors and pills to treat the symptoms. Yep, they treat the symptoms, but they don't treat the cause. Great video, my man - keep it up!
Glad it worked for you. I was vegetarian for 6 years and 1 year vegan. At first it was no problem for me but after a few years I realized I was getting weaker and got achy joints and I lost weight altough I was training regularly. I tried pretty much every diet in the last 10 years and wrote a masters thesis on intermittent fasting. In the end going back to an animal based diet worked really good for me. Lot of people eat a lot of s*** when they say that they eat meat but you should really focus on minced beef e.g. as most meat dishes in studies are also a "salami pizza" where there is barely any meat on it. I do only eat higher amount of carbs when I train. Actually I just wanted to say what works for me, might not work for others. Everybody got to try how they feel when they eat certain foods, that's the only way to really find it out. Cheers!
@@Arternis Good for you, and I'm glad you found something that works for you. The Petersons certainly seem to be doing well too. I look at it from a perspective of what can I not live without. I can definitely live without cheese, milk and meat. If I had to give up beer, bread, or fruit, I don't think I could hack it.
@@Arternis Many so-called vegetarians or vegans do not eat a whole food balanced "diet". Many "vegetarians" load up on dairy and chees, known to cause arthritis and other problems. Of course they experience health problems, but usually blame the "diet" not their food choices. Cheers.
@@davidjones-wr3pg Seems absolutely reasonable to me. I am constantly trying to reintroduce foods into my diet to make it as variable as possible :). I love certain beans that are traditional in my area but I am not doing well when eating them so I cut them out most of the time but when I do eat them I do it on purpose. For me it's like the glass of alcohol here and there with friends. The only "diet" that you will stick to is the one you enjoy! All the best!
I’ve had the exact opposite effects.
Was veg/vegan for 5 years and was suffering daily.
I’ve always been active in MMA and working as a chef.
Once I stopped eating vegan food and switched to steak and eggs, all of my issues went away in 5 days.
I suffered from fatigue, inflammation, acne, stomach issues, insomnia, hair loss, inability to keep weight(135)( now I’m 175)and bleeding gums.
Everything has healed and
I’ve kept healthy weight.
Every time I eat gluten or dark greens I feel it in 4 hours.
Inflammation and stomach problems.
My guess is people have to find what works for them and not be so rigid or cultish about food 😅
As a 2 1/2 year carnivore it took me a good 3 to 6 months to become fully fat adapted and my ketone levels stayed high so I’m pretty sure that my clear brain zero brain fog depression and anxiety gone are benefiting me on a ketogenic diet.
A comment like that won't get you a ❤ on this channel.
Good god you carnivore's sound so hollow. Anxiety gone, ok, would you like a cookie? Anything about any type of body specific readings, such as cholesterol, plaque build up, etc? No? Just the very common anecdotal, brain fog gone = superhuman diet. So fucking dumb lol.
Obviously didn’t understand the studies
yes but you have signed up for dying 10-20 years earlier, with various deseases. Are you sure is that how you want to end your life?
@@giulias.5104 What a stupid thing to say?
You have an amazing family.. bless you guys..
I don't eat a lot of processed stuff (just not interested cuz they make me feel terrible) ...but I'm vegan for animals!
im carnivore but i also feel bad for the animals. its just a necessary evil i suppose. humans suffer far more than animals though so you cant feel too bad.
"You're vegan for animals"? You're a delusional virtue signaller, good for you!!!.... go read former vegan activist Lierre Keiths book....There is NOTHING you eat for which something has not died....
Just the best RUclips channel. Period.
Thank you so much for what you do. It is very helpful🙏
Another great video, I'm always stoked when a new video of yours pops up!
i am always looking up books to read after your videos :-)
"My total cholesterol went from 207 to 277 which is about the same." 🤣 I laughed out loud so hard after this. How can these guys be this out of touch with reality? Well, whatever you have to do to stick to your untruthful views of reality.. 🤷♂
Seriously!! It’s like me saying “officer I was only going 7 miles over the speed limit” vs. “I was going 77 miles over the speed limit.” 😂😂
The guy smoked too much cracks I guess.
Me too, scared the dogs I laughed so loud; awesome clip exposing the b.s. of Keto/Paleo, etc.
Don't forget the most important LDL from 136 to 201 being ''the same''. I was like - are we looking at the same numbers? 🤣🤣🤣 Seriously this is so ridiculous.
@@Kristers_K when I read that line, I knew this is full of crap. Can't believe I followed this guy for a year.
I _am_ OCD like you! And I sure do love your videos! Keep up the great work! You address so many of the same issues and questions rattling around in my own head. ;)
Every single natural, whole foods diet on the planet is low carb. High carbs are processed foods (which includes breads and other flour products) and sugar; eliminate them and you too are on a low-carb diet. Will you go into Ketosis? Maybe. Sometimes. Which is probably the way you're meant to live. For example, if you eat meat and vegetables--as much as you want of either--you're super low carb and you probably bounce in and out of Ketosis. If you run across some fruit and each a bunch of it, you'l be out of Ketosis but you probably can't do that every day or even every week.
Yeah I agree - our ancestors in the northern hemisphere would have eaten plenty fruits and plants during the summer months and relied more on meat during winter, in ketosis during periods of hunger when food sources were lacking or during winter when forage options were leaner. I’m in the north of the UK and often look at what my ancestors would have ate during the seasons. It definitely wasn’t plants all year round.
How valid a conclusion could you get from 14 days then swing to polar opposite without resetting to base conditions?
How much is body adaptation and how much is purely influenced by the foods?
Nothing valid at all
Well and also were the women in the study cycling or were they on hormonal birth control? Because for a healthy woman, 14 days is nothing and she's only halfway through the cycle. They would have needed to wait 28 days to see the true impact as fat burning and metabolism naturally speed up in the last phase (luteal) of the female cycle, so this would have skewed results. Women almost need their own separate studies done.
I LOVE and look forward to your videos!! I’ve been keto for 4 years and had much weight loss but at what cost?? Thank you for the eye opening fact based information!! I know it’s time to go plant base for many reasons!
I switched from lower carb for many years after being fairly convinced by “paleo” experts (some with PhDs). Eventually I suffered symptoms that I attribute to this style of eating. Now I’m upping the carbs and discarding the animal products.
@@MichaelHplus If I may ask, what symptoms did you suffer from?
Probably didnt up your electrolytes, my blood pressure was staying below 90/70 with a heart rate over 140. All because of low sodium, potassium and magnesium. Completely normalized after making my own electrolyte drink. Problem is most people don't recognize just how much added crap you dont need is in garbage food but also other stuff that is critical like electrolytes. No junk food your salt i take goes to mostly zero from well close to 3000mg a day or higher on garbage. Considering the body uses the electrolytes for the electrical signaling its obvious why they are so critical especially to heart function.
Check out dr. Peter Rogers aswell, he'll explain what fat does to your cell's mitochondria, you really shouldn't want it anymore.
So you can be bloated, fart like a trooper and destroy your intestines with all that useless unnecessary and indigestible fibre. I guarantee you’ll be back to eating meat in less than 3 years.
I cant tell you enough how much I enjoy your videos! Thank you for sharing
Feel free to make longer videos 🤗
I love your videos so much ❤
Man, Kevin produces such good studies, I think it was also his team that did the processed food diet. Definitely need a book :)
Love your content, Chris. So valuable to have voices speaking up for science and against quackery. Many will still fall for the quackery, but you, sir, are doing more than your part to bring good science to the public. Bravo 🎉to you!
0:00: 🥚 The video discusses the effects of consuming a diet high in eggs and butter for 30 days.
3:49: 📚 Scientists use language that is often misunderstood by the general public, as highlighted in the book 'Words That Work' by Frank Luntz.
10:10: 📊 The video discusses the caloric density and eating rate of different diets, particularly the keto diet, and its impact on caloric intake and resting metabolic rate.
13:57: 🍎 Eating a low carb diet may not improve glucose tolerance in type 2 diabetics.
17:10: 🥩 The speaker discusses the long-term effects of a high animal food diet, particularly on individuals with type one diabetes.
20:51: 🧠 The brain primarily relies on glucose for energy and cannot run solely on ketones.
Recap by Tammy AI
Oh my, I'm biased in favor of keto (perhaps not decades uninterupted), but I have two points to make, which I think are free from that bias:
1) Keto doesn't always mean low fiber. The types of vegetables prefered on keto often have plenty of fiber. And if people bake then there is also for example psyllium, oat fiber and coconut flour. I ate more vegetables after I started keto than before, even though only a certain amount was allowed (I admit my eating habits before were poor).
So while vegan low-fat surely wins over keto in terms of amount and variety of fiber, keto can contain enough fiber.
2) The calorie rich foods do make it easier to have a much higher intake when a person isn't counting their calories. And you even explain why. With the calorie (and fat) intake of the LC group, it's a proof that keto works, that they lost any body fat at all, when based on calories alone, they should have been gaining it. This excess intake also explains the blood tests results of this study. And elevated uric acid - how much meat were they consuming? Keto done right improves metabolic markers in the blood.
Most people on keto, if they are on it to lose weight, DO watch their calories. And on keto the calorie restriction doesn't cause hunger, even if satiation isn't effective on it's own to keep the calories low or reasonable. Even if they stop counting, they DO know to keep the portions smaller.
I think I remember seeing studies where the same calorie intakes on LC and LF diets were compared and then keto WAS the more effective option for losing body fat.
PS: Which group enjoyed their food more? That's also important for a sustainable nutrition style.
Which group enjoy their food more? As I eat a bigger and bigger diversity of vegan food, the average omnivore meat based diet seems so boring. It’s not that it is restrictive, it is that it becomes a lazy diet by habit.
What were the links to studies you thought you remembered?
Oh, I also love your family escapades and the natureful scenery in your videos. I truly
believe those who enjoy carnivore really do not or rarely care at all about studies that
citicize their dietary choices. They smile and enjoy what they eat and seem to consistently
say they feel better, and great. I still believe in saving animals lives however.
"Carnivores" are the most deluded group of ppl on earth, besides narcissists and transsexuals aka transgender
😮 since when is a 48% increase (LDL from 136 to 201) staying the same??
Yes I know the video I can't stop watching and it's on your channel always your channel I love your channel!!
I am the study. I’ve lost three sizes and Ive healed my gut my arthritis. In my asthma by not eating plants. Not going back. Beef butter, bacon, and eggs. At 64. I’ve never felt better.
you seem to be happy. but what about the animals that are frightened and fearful in the slaughterhiouse, no matter how 'nicely' they are raiseed?. It is a very linear issue with some humans, my needs get met. Have you ever worked in a slaughterhouse?
@@rachelgoodkind6545 Animals eat us at any chance they get, they don't get emotional about it and neither do we need. Even cats and dogs can eat their owners if the owners happen to die and nobody comes for them, has happened thousands of times.
@@diceymaan And some humans are mass murderers and do not get emotional, including Stalin, Chairman Mao, idi amin and others. That does not mean we need to follow their lead and victimize animals, it however is a personal choice. And some humans lack the emotions and compassion to empathize with the animals they eat.
@@diceymaan using the extreme nature of wild animals to justify your views is insane. So what if animals kill humans or other animals? Do we need to be like them to prosper? Last time I checked war and violence amongst humans is a bad thing, so why should we continue it just because animals kill other animals. Animals rape other animals too. Does that mean we should follow in their footsteps? I only hope you answer this with logic and morality in mind and remember to leave your ego and emotions out of it.
@@organicjoe6568 What we should or should not do is a philosophical and moral question without a right answer. It's dependent on Zeitgeist.
Thanks again, Chris -- your videos give my "new broom syndrome". I often think the one I just watched is the best one yet!
As a young researcher, I love how scientific study/evidence is carefully and well explained in your videos. Your channel has absolutely become one of my favorite ones to learn. Please share more of your wisdom with us!
I've just watched the ZOE interview with Professor Christopher Gardner on "Should you eat more protein?" and different types of protein. He'd be a great person to talk with you and spread the message that most of us overeat on protein and why it's useless.
I love him. I'm attending a live lecture he's giving at Stanford in May and I'll hit him up for an interview.
@@Viva-Longevity Cool cool cool!
Yes!! I watched that interview two days ago and loved it!
@@Viva-Longevity Yay! Yes, please do!
Ive just recently started eating 2 good meals a day within about 7 to 8 hours. Lots of fresh veggies, spuds, chicken & fish & some fruit each day. Occasionally bread & rice & pasta, but not huge amounts. kind of everything in moderation.
The BEST thing I did was make 2 rules for myself. No added sugar to anything I eat and, stop eating at 7pm. Nada. Finish! No crap while I'm watching TV at night.
I cook from scratch & use yummy olive & avocado oil with the odd knob of butter. It's a delicious healthy mediterranean, leaning diet with some milk & eggs some days. So far 8 kgs have just dropped off me.
If I am truthful, the food that I am eating now is pretty close to what I ate before. I've always eaten good quality fruit, vegetables and nuts and high-fiber foods BUT I have decreased the amount I eat and now have a start & finish time and dont just endlessly graze and eat unnecessary calories. Also, get rid of sugar, It's unbelievably fattening
Basically what I'm doing as well! I am glad and I hope I can keep working on my prediabetes this way. Just got diagnosed in October, but I'm sticking to no added sugars on anything and a nice self-cooked Mediterranean diet, with 16:8 intermittent fasting, whole ingredients mostly. In this short time being aware of added sugars on so many things has been eye-opening!! 😮
I bet you didnt last a month on this diet 🤣
So excited when I see one of your videos pop up! So well researched. Thank you!
Great video, but after decades of struggling with weight, animal based makes me feel the best and makes me the leanest. No more "hangry" carb withdrawals. Eat once a day and I'm set. Keep up the good work though. I appreciate learning both sides.
Would love your take on Malcolm Kendrick's work.
You must not be related to Joel I take it :)? I do the nutritarian diet and feel incredible. No judgment to others who eat meat, but I changed for my hormones and it makes a huge difference with everything including my energy level.
Are you talking about processed carbs or whole plant foods
@@skylermikalson6159 beans and rice were a staple for a couple of years
Satiety is a state of being. Satiation is the process of getting there.
Sorry Chris, I couldn’t help myself.
However your point is extremely important.
After being diagnosed with a diabetic side effect that I had no idea existed, I’ve decided to start a book entitled “Diabetes, what your endocrinologist should have told you and almost certainly didn’t”. It’s a good idea if I can accomplish it.
My point is, your issue with language is I think, critical. Thanks for doing this.
14:40 maybe you have time to make a video about the difference between blood sugar and insulin output. Generally, I think this is where the key differences are. From my perspective the goal should be to have use the least amount of insulin to prevent insulin resistance. Interestingly enough, there isnt a one to one correlation between insulin production and blood sugar levels. I dug down that hole when I tried to figure out why some people think potatoes are bad ("waaay to high" GI), but ended up finding a study that showed that even though your blood sugar might be higher, the insulin response in comparison to pasta ("good" GI food) is a lot lower, especially over time.
There is a difference between keto and carnivore and low carb. Carnivore and Vegan diets aren’t great for long term health; humans are omnivores no matter how many blood tests you do to confirm biases in a short term study. People have individual needs that might skew them more plant or animal based., but the Blue Zones studies seem to push towards more plant-based, but not solely plant-based diets.
I tried a Vegan diet and in week 4 I had to add in some eggs daily because I was craving protein. I felt much better with this moderate, simple protein addition and did lose weight, however my goal was to find a healthy, anti-inflammatory diet (no gluten or dairy or nightshades). There are so many variations of anti-inflammatory diets (including carnivore). Losing fat isn’t the only health marker, we are preoccupied with it because obesity is such a problem. You also need to consider how much weight a person has to lose: less than 30 lbs and greater than 30 lbs - especially as it gets towards 75, 100+. I mostly follow Mark Hyman’s Pegan diet - a combo of Paleo and Vegan: plant forward, but including moderate protein. Also similar to The Wild Diet by Abel James with intermittent and some extended fasting. I still avoid gluten due to inflammatory issues.
I was able to use calorie restriction when I only had 10-15 lbs to lose - quite easy; this was essentially closest to the current low fat diets. Unfortunately I didn’t know what normal diet to use afterwards or that gluten was an issue for me back then. Kevin Hall’s paper that you cited at 7:30 seems to point this out since he calls out that this is for obese individuals. The data at 9:40 on fat versus muscle loss on LC versus LF diets is interesting, but this study was in the absence of exercise modifications. Insulin resistance is an issue for many and exercise with the exclusion of refined carbohydrates (not necessarily LC) would both work to reduce insulin’s negative effects.
Dr. Mark Huberman is a neuroscientist to check out for brain effects from diet and exercise; he uses exogenous ketones to enhance cognitive function, but eats like an omnivore with some intermittent fasting. The studies looked at in your overview didn’t seem to include any time-restricted eating. This has been a key marker of health for me.
That's not a more or less trained pancreas that affected the glucose tolerance test. It was the fatty blood in the LC diet that caused insuline resistance. It is explained in detail on Liver Rescue by Anthony William.
The Triglycerides (fat circulation in the blood) went down even more in the study stated above, it's happened every time in keto diet.
This was interesting to watch because I just got my blood panel results back and could compare mine to the study results. I love these Plant Chompers videos and appreciate all the time you put into them.
Thank you Chris. Your excellent, informative, entertaining content continually inspires me. Loved seeing your beautiful grandchildren and Annie looks amazing!
Ive been vegan for about a decade, last few years Ive tasted animal products if I felt like it, twice a year or so - I dont like it.
What is most fascinating for me, is that when I was eating only RAW vegan food for 6 weeks, I stopped being hungry and full. I realized that the feeling of being full from eating, has nothing to do with furfilled nutrient intake, the feeling of full only tells us that we have reached our limit for how much more food you can digest. Cooked food is harder to digest generally. This meant that the feeling of hunger was only from having malnutrition and finally having my digestive system ready to process more food. On raw food, I stopped being hungry, I stopped being full, I stoped being tiered or sleepy. This gave me space to eat according to my sober mind. I also went to bed because my sober mind knew that my body and mind needed restoration, no need to feel sleepy to access this neccesary sleep.
Now I am back to try RAW food, but this time my goal is to gain muscle and perform in the gym. This I will do through sprouting 400g of mungbeans and beluga lentils everyday, activate 150g seeds and make a seed sauce from sesame seeds, hemp and sunflower seeds. As well as making protein bars with 70% hemp protein dehydrated with bananas and other protein dense dehydrated snacks. Some protein will also be added as chlorella with orange juice.
This way I will maximize protein intake per calorie, and not over consume fat or carbonhydrate.
Cooked food is far easier to digest.. I don't know where you got the horrible misinformation that it's otherwise.
@@mikafoxx2717 So this would be different for different foods.
Some raw foodists do eat beans and onions raw.
But if we talk about lentils. Eating them dry and raw will will be hard to digest, soaking them, removes toxins and make the food more bioavailable. From soaking you can choose to cook with salt, without salt or to sprout them. From sprouting you can further juice, to crush all fibres. If you choose to cook, the fibres will break down, making them quicker to digest, but the bio-availability on the protein and enzymes will also be less, as these structures are broken down and need to be rebuilt in our body.
So ultimately we can get more nutrients per calorie from raw food, especially if we chew well or juice it. If you have no intentions of chewing or juicing, you are probably getting more nutrients from cooking, instead of pooping out whole sprouts.
I have the same experience with raw, nothing beats the energy I have if I do only raw.
It might be interesting to compare a vegan keto diet to a meat based keto diet and/or a low fat vegan diet.
Chris, yet another wonderful, evidenced based yet balanced set of observations. The more people that engage with your work, the better global and planetary health will be. I salute you sir!
"Do you have time for an 8 hour episode?" YES please :)
Nice video, Chris, as always!
This time, I have one issue though: having a higher glucose AUC after 14 days on keto is not shocking to anyone at all who has studied this issue, and it would be unfair to keto-dieters to conclude that this is a negative health effect of the diet. People just don't need to be glucose tolerant if they don't eat any carbs. You are correct when you say that we don't know for sure what will happen to glucose tolerance after decades of eating keto, but most evidence suggests that a few weeks of eating carbs will normalize glucose tolerance again.
In other words: elevated apo B concentrations in some people on keto is a real concern, because it almost certainly affects their CVD risk. However, glucose intolerance that is (likely) temporary and that does not affect your blood sugar levels because you don't eat carbs cannot similarly be linked to an increased chronic disease risk IMO. The only potential problem in free-living people on keto is if they occasionally have a high-carb meal that could then result in some serious hyperglycemia. That's when this glucose intolerance really becomes a risk factor.
Cheers
Mario
Thank you Mario. Anyone reading this comment should check out Mario's channel; he is a first-rate scientist. ruclips.net/video/xi466xMG9Ls/видео.html
How about the brains of these people though, high fat decreases oxygen delivery to cells, especially brain cells will suffer then? I watch a fair amount of dr. Peter Rogers videos on fat and the brain and how he explains it makes me want to stay away from dietary fat as much as possible. He also says that people often say that the brain doesn't need insulin to bring glucose into the cells, but this isn't true for glutamine 4 portal in the brain which is insulin dependend.
@@11235Aodh considering the old-age brain degeneration diseases are starting to be called type 3 diabetes colloquially, I'd hope people aren't saying that our brains don't need insulin to function..
@@11235Aodh Also, how does high fat decrease oxygen delivery to cells when fat is a beta oxidation exclusive energy source? It cannot be burned sans oxygen as glucose can.
Thanks! WFPB here (11 years, 68 yo). Also follow some of the aging research and noticed two relevant measurements which were a lot better in the PBLF group - BCAA and hsCRP. Generally both have been associated with longer lives when lower. Work from the Lamming Lab implicates isoleucine as the key BCAA to keep low. Also encouraged by ApoB delta and fiber difference (which was huge). Would have been nice to see kidney and liver function data as well as more hormone data but nevertheless very helpful.
At the very least hormone data, can’t believe they didn’t add that in.
Great work Peter. You are way older than me and it’s good to see wfpb lifestyle is helping you. I believe it is very sustainable for long term health benefits.
You made a point about not focusing on just one number, such as glucose. While glucose numbers are important, especially to diabetics, I would love to hear about the other aspect of added sugar, fructose.
The better test are fasting insulin and post eating insulin tolerance tests.
Since plant chompers is eating only plants, that would include a ton of fruit, agave, honey and other "healthy" items which are full of fructose. Fructose can only be metabolized by the liver, but all vegan /veg influencers say fructose in its "natural" form is to be eaten with abandon (or as he would say "ad libitum"). They all say that T2D can be reversed in such a way
@@gcs7817 I saw more mental illness on vegan diet, like ADHD, bipolar, depression and etc.
@@mitunknowngirl cuz sugar in such high doses is poison for the brain
(I don't promote ketogenic diets or very low carb diets. Hypocaloric diets with low inflammatory agents tend to reduce insulin exposure and A1C fastest regardless of the macro breakdown). Glucose tolerance tests are contraindicated as diagnostic for people who have been on a low carb diet because glycolytic enzyme synthesis is suppressed when insulin levels are chronically low. In addition, the muscles load with free fatty acids in lieu of some glycogen, so the muscle cells remain "loaded" and there is less room to take on glucose, in addition to the pancreatic response to glucose being blunted (as the doctor indicated). We KNOW however that low insulin exposure reduces the disposal of glucose at the cellular level because emerging type 1 diabetics often have a reduction in insulin needs after a few weeks of insulin therapy. I mean we absolutely know that newly diagnosed type 1 diabetics HAVE glucose in their muscle cells, but aren't burning them. In a hypocaloric situation, ketogenic diets don't produce as profound a spike with a glucose tolerance test. It has been shown to reverse within 2-3 days of eating over 25% carbs. Insulin actually increases insulin sensitivity in the short term by stimulating synthesis of glycolytic enzymes. Keep in mind that while high glucose levels (140+) can destroy beta cells, insulin exposure is regarded by researchers as the primary mechanism of the development of insulin resistance at the cellular level. The pancreas' ability to produce and release insulin is not equivalent to insulin resistance but is often misinterpreted as being so.
Here's the problem. Work with type 1 diabetics have shown that on a per carb gram basis, starches that have low GI, like al dente pasta and legumes actually require 150-200% as much insulin to manage over an extended period of time of 8-12 hours. The rise in glucose is very slow, but much of the glucose from those carbs is released and absorbed in a very delayed fashion as the fiber and intrinsic proteins are broken down, and it appears that there may even be sensors in the large intestine that sense the presence of "bulk" or stretch, and trigger the pancreas to release glucagon which raises blood sugar, and requires extra insulin to counteract. There is no doubt that high gluten pasta requires more insulin on a carb gram basis than carbs with less fiber and associated proteins. The gluten forms a gelatinous covering around starch granules that causes the delay and also the glucagon release signal. Harvard has confirmed this with high gluten wheat products.
(I wanted to add that excessive fructose gets turned into liver fats which can make the liver insulin resistant, and fructose (and alcohol) also yields uric acid that also causes insulin resistance so basically you have three options for carbs:
1) Fructose yielding sugars-see Uric acid and fatty liver.
2) Slow digesting glucose polymers like beans and some grains which provoke glucagon release, demanding more insulin to manage and
3) Easily digested glucose polymers like rice, potato and yams and a few other sources like plantain and tapioca that don't provoke gut irritation leading to glucagon release or possibly other mechanisms of spiking blood sugar in a delayed fashion, however, these starches provoke a fast increase in blood sugar that may be above the euglycemic range. This can be blunted by combining with cellulose and resistant starch, protein and fat, or by consuming around activity. I've seen people drink 75 grams of glucose polymers during a 1 hour workout and not had their blood sugar go much over 100.
See, this is real biological science. Thank you for such an informed comment.
LDL: 136 to 201, the same
Imagine seeing a tiny grandma who is 136 cm tall, and a 201 cm basketball player, and thinking to yourself... It's about the same, lol.
Really interesting video, thanks again for all your effort! Can't wait for the "Fiber" video 😅
9 years ago I was overweight, high blood pressure and very high VLDL cholesterol.
I was heavy meat and fat, lost weight, was very lean but ended up paying for it!
Now whole food plant based, lean again with very low cholesterol, normal blood pressure and heaps of energy.
Heart attacks still biggest killer for the majority of the population!
Interesting. Here's what i know from personal experience. My exercise regimen was unchanged. I went from an omnivore diet (what the FDA would consider to be balanced) to a keto (nearly carnivore) lost 35 pounds and got off bp meds... migraines stopped. Slept better. Excema improved asthma all but went away... evegy levels up amd kore mental clarity.
Went back to the normal FDA diet and all that started to reverse. So went back to keto/carnivore and weight back off mood better... sleep better... etc.
The thing is
“Why did he not show the water weight chart”
“Why did he not show the body fat chart”
When you consume lots of carbs
Your body retains water
For all we know
A weight lost could be losing fat water or muscles and else
And all we know is that more fat was lost in the low fat diet
But the thing is carbs retain water
Most likely what happened is
In the low carbs people quickly loses water weight
Which I don’t get why people thinks it is a bad thing
It’s literally less bloating
Just because it makes the kgs drops faster without gaining as much benefits as dropping fats
It only makes it tricky to analyze not bad
In low carb you have way less water increase muscle mass and lose a little fat
While on the low fat side you retain lots of water due to the carb
Losing lots of muscle and fat on the way
The data only says
“more fat lost for low fat”
“more kgs lost for low carb”
Kgs lost ? Did you gain muscle lost water?
Did you gain water lost muscle?
More fat lost? Why not show the body fat percentage for better representation of the result?
@HYPERWATER Actually, I can answer most of this. Lost about 10 pounds of water and more than the rest (25 pounds ... 35 total minus 10 water) was fat as I did gain some muscle. This is what my smart scale says and it jives with the pace of weightloss (rapid in first couple weeks then very controlled and steady at around 1.5 pounds to 2 pounds per week thereafter.
In addition to the extra water gain (water bonds to glycogen) and elevated blood pressure (and in my case migraines) that goes with it, carbs (especially processed) impact hormones that impact satiation (the feeling of being full at end of meal) and having high ketones control satiety (feeling of remaining full between meals).
I experimented with vegetarian diet and I lost muscle mass and suffered from low energy levels that made it hard to workout... so for instance... same heart rate was associated with slower speed on my bike.
I also got sick repeatedly on vegetarian diet. Not so on a keto diet. In fact my wife started work as a school teacher after I became keto, and while she has brought numerous colds home, I have not become sick.
So there's that. A man with receipts.
@@derikandreoli5177 I mean you said a vegetarian diet, not a vegan or plant based diet so....
@Ella May what is your point? I've tried vegan, vegetarian, carnivore, and keto. I track all kinds of data points, and I can tell you with absolute certainty that the worst for me was FDA recommendations (food pyramid), then vegan, then vegetarian. Keto and carnivore have been the only diets with consistent results for me.
I am stronger with more endurance, lower body fat, better blood pressure, etc. I don't have an ideological horse in this race. I just have mounds of data from trying different diets and eslxercise programs for more than 30 years (I am 50).
I’ve had many of the same results! Congrats on your healing!
This channel is like a shining light in the dark of night. 💡🔦🕯️
My grandparents were lifelong diabetics. I remember as a kid going to visit and the house always smelled like grease. This was in rural Indiana. Meat was a mainstay. I honestly didn't even know what lentils or quinoa was until my mid 20s. I remember even at a young age being struck by the cognitive dissonance, because they had lists of "Good", "Bad", and "Sometimes" food planted on the fridge that my dad had written up for them with one of their kidney doctors. But all the "Bad" foods like rice, potatoes, grains, and fruit were things I almost never saw them eat, and certainly weren't staples except maybe as an occasional side dish usually loaded with butter. All the "Good" stuff like meat, cheese, and eggs you couldn't get away from if you tried, nevertheless they never got better. My dad used to accuse them of sneaking in oats and stuff. It was hilarious because you couldn't have paid my grandfather to eat a bowl of steel-cut oats with some berries, that wasn't drowning in added fat or served alongside some bacon and eggs. I think you can do low carb in a healthy way, really emphasizing unsaturated fats and low GI veggies, but that certainly wasn't the message they were getting.
I know you can control lipids by doing a good fat version of keto, but I wonder if Neurologists are right and it's still harmful in the long run to the brain.
@@Viva-Longevity Yeah, fair question. There's a few studies on what they call "Eco-Atkins" - basically a plant-forward keto with lots of unsaturated fats and a good deal of fiber. Seems alright short-term, but the biggest thing against keto in my experience, as someone who occasionally does low-carb cycles for the anti-anxiety benefits, is how flat out unnatural it starts to feel, even once you're over the adaptation hump. Cravings do subside in my experience, but never fully go away. Sleep also starts to suffer after a while. I certainly find lower fat easier to adhere to these days.
That's a great annecdote!
I have never heard of anybody sneaking in oats. It was always sneaking in drugs and stuff.
@@Viva-Longevity considering the body runs mostly on fat during rest and day to day activity (look up respiratory quotent) only time we most burn carbs is intense activity. When are people going to educate temselves that fat is not evil. Fat cells become dysfunctional when the liver gets dysfunctional from pure sugar and fat together. All diet related dyafunction begins from over consumption coupled with high insulin levels. The perfect coctail for a long slow death.
@@GregariousAntithesis Fat knocks out the cell's 3rd proton pump of the mitochondria, on top of that, the "good" polyunsaturated fats oxidize really quickly turning into the very toxic hydroxynonenal. We can make all the fat we need from fibre. Source, dr. Peter Rogers.
Thank you for your work and your perspective. It is helpful and insightful. The use or abuse of language in nutrition and culture is fascinating. Hope you enjoyed your visits to Enchanted Forest , OMSI & Silver Falls State Park.
You recognized almost all the places! The cherry blossoms were at the capitol building. 😍
I have to admit that I don't find the extreme diets (keto/vegan) all that appealing. I don't think I could sustain either one for long. I like variety and while I watch my carbs and sugars as I'm T2 I also try to watch my saturated fat intake as well but I'm not obsessive about it. I usually let my glucose meter tell me what foods I can get away. So far I like being in the middle. My A1c and my weight are down and I feel I can sustain this long term.
Lol vegan isn't an extreme diet.
@@saszablaze1 Extreme in that it's just plants whereas carnivore is just meat. I like having both in my diet.
@@gregorygreene1940 ok, but it's not extreme. we aren't omnivores. so it's not extreme. eating meat and cooked plantfoods is ignorant, and leads to disease. if you don't mind disease and pain, and shorter lifespan, have at it; if you want the best quality of life and longevity, eat less and less flesh. dairy isn't food. eggs raw can be a good snack, but not necessary either, all we need is plantfoods.
@@saszablaze1 I would say that response pretty much sums up why the majority of people view vegan/carnivore as extreme. Agree to disagree as the saying goes.
@@gregorygreene1940 agree to disagree is a really good way to swerve admitting you're wrong "oh i didn't know that, what do you mean?/tell me more"
most people die in pain, cut years off their life, take like 10 - 20 meds, but think a diet they never heard of til the last 10 - 20 years
- because everyone is so culturally brainwashed and ignorant is -
is extreme.
carnivore IS extreme, because it cuts out what humans need to live good lives mentally physically nourished and hydrated; vegan doesn't cut anything we actually need out;
it just requires people shift their paradigm; learn what's healthy, what's not, and you can't stop at vegan; "vegan" can fuck you up; it's RAW vegan, or mostly raw which will bring true health in body & mind.
fat free vegan. that's extreme.
when we go vegan, in order to sustain it and be healthy, we need to lose grains and beans and fried foods, quick, or we get lethargic, grumpy, hypoglycaemic, get injuries that don't heal so well, lose weight, or gain it etc etc.
I’m not sure using a cgm if you’re not diabetic is pointless. Lower blood sugar correlates with less heart attacks in the normal range. I’m not diabetic but a few foods raise my blood sugar 60 points, and I’m glad to know which ones.
Fully agree 😊
I will be patiently (and excitedly) waiting for an interview with Dr. B whenever you can make that happen!
Excellent video, thank you.
Sir fantastic thank you! Are you complete low fat or do you consume fat like olive oil and nuts. Most underrated channel by the way
He talks about his love of dark chocolate alot so make of that what you will.
You know, I'm very unsettled about it... I eat quite a few nuts and seeds, very little oil (only if it's in some otherwise healthy dishes I sometimes buy). And I eat some avocados. And I have a few squares of 100% dark chocolate. But I'm really not sure what I'm doing is optimum. I'm currently wearing a continuous glucose monitor and seeing 130s blood sugar sometimes after a big meal and wonder what would happen if I was lower or higher fat.
I think that, as humans, have a margin, an sometimes body do wants fats. I do not think that there is any average difference statistically measurable in terms of longevity and long term health outcomes if someone is eating till 20% of calories from fat or something like that.
Thank you so much for investing the time and energy into all this and staying open for new information. We need a voice of reason in the mids of all the confusing emotional and often radical opinions of RUclips food & diet 'experts'.
conclusion = triglycerides were trending upwards.. and just in 14 days.. no telling how high theyd be in 3 months. Higher triglycerides = more atherosclerosis.. the low carb triglycerides were trending downwards = healthier. If this guy was honest with people, or they would actually learn for themselves, he'd be telling them vegan is not as healthy and a good way to improve your chances of a heart attack.
I believe the vegan diet that Kevin Hall used in the study was also filled with refined carbs (white rice, white pasta etc) which makes the positive results even more interesting.
That's true. I should have mentioned that.
Vegan for the planet, for the animals and for health
Just the info I needed. As a critical care RN, seeing ppl coming to the Cath lab, and favoring a plant based diet, I recently started questioning plant based versus popular keto. Of course who doesn’t want to eat chicken thighs with skin, bacon, steaks, cheese, eggs,,, and want to drop a few pounds. Sounds wonderful. But I still can’t see how oatmeal, fiber, beans (I love lentil taco meat) is bad. But do think we need to cut out processed breads,,, work in progress.
I would bet the problem most plant based people have is constantly eating fee oils while avoiding butter, lard, and cream when they stray from no their diets. We all do treat ourselves and I think that’s where the problem lies for vegans especially.
the oats and beans are good for extremely poor people who work all day not most americans. I keto for 6moths and have finally added potatoes and more fruit past 2 months only because I want to train harder on 2 eating widows while gaining then prolong fast 1 day a week. went from obese to ripped in that short of time cause fasting and clean animals foods. I Don’t care about studies or science
@@googanslayer6675 you can loss weight with keto, it makes your body burn stored fat since your not taking in carbs, that’s true. It’s the long term effects of high saturated fats that’s the problem. It will clog your arteries, that’s a fact.
Anti-nutriënts.
Particularly metal uptake inhibitors.
Fe, Zn, Cu levels serum levels can drop precipitously or zero out after eating if you compare meat. Vs. Meat plus rice/beans/grains.
Clear sign of those not being absorbed in the gut.
@@dwwolf4636 don’t understand, you say it drops from just meat, or meat plus grains?
The thing all these studies or real life examples have in common is that they've eliminated or greatly reduced processed foods and foods high in added sugar and salt. As others have claimed to have turned their life around on keto, I have also done it on an organic, whole foods regimen with minimal meat. I lost nearly a third of my weight, multiple sizes, 32 BMI to 23, all blood test markers are optimal when I was previously pre- everything. I feel great and in better health than I was in high school. Just eat healthy food people, preferably organic, don't over consume, and either go to the gym or have an active lifestyle. Btw, I didn't step foot into a gym. I hiked, did calisthenics at home, worked in my backyard which has been totally converted to a food forest, and have a moderately active job.
ya organic healthy whole grains... if you want to have a heart attack. Also, hope youre enjoying your oxalates.
@@AbBc-w4q you obviously have nothing constructive to contribute to this conversation
@@jlandry117 healthy whole grains is not a good addition to the conversation? Youre aware they jack your insulin through the roof, right?
This ignores the studies published by the acc, Ada, and aha, showing that high serum cholesterol and dietary saturated fat are not good indicators of health risk. ApoB IS, and LDLs and apob are NOT similar.
Are you kidding bro? The acc, ada and aha are all funded by meat and beverage industry. How gullible do you have to be to trust them.
Also your HDL-triglycerides ratio.
Who still believes the 3 letter agencies in 2024?
Love this channel, only seen like 5 videos but I can listen to you for hours on end.
I've seen a lot of carnivore content but I like how this one actually wants to focus on data. Good stuff.
Makes you wonder who did the study.
@@MrGeorgewf or who financed it. Good business.
@@joseabboud-2607 not everything is a conspiracy
@@ziefik one of the best heart surgeons in the world are dumping the LDL Cholesterol theory. That was a nice bed time story they inyected us since we were kids. Vegans will never talk about Insulin Resistance and Triglycerides (which are in reality the TRUE risk factors).
I really enjoyed this! You should have millions of viewers!
I cured, not "managed" my T2diabetes as did my wife who came off insulin ang metformin on keto. It also fixed my arthritis and my wife has not had a gout attack since keto, over 4yrs. My blood work is excellent.
Its not as easy as some make it out to be and takes discipline and commitment and takes a bit of time to get used to, but becomes a way of life.
Ps If people want to get their LDL cholestrol down just fast longer before your blood test about 12-14 hrs, it will plumett and shows what a pointless metric it is.
I could be convinced of either because I love a variety of foods! Very low carb/ mostly carnivore seems to be working for me since realizing I have a carb addiction and just can't moderate my eating well on carbs. This seems to be the case for a lot of people who do well on this way of eating. I do miss eating plants though and hope to add them back in eventually. It is nice not being bloated though when on mostly meat, and in just a month cleared up a skin condition of 10 years and my hair stopped falling out for the first time in YEARS.
its only difficult because people are carb/sugar addicts from birth
How exactly do you create sustainable agriculture, fertilizer without ruminant animals?
Make those 8 hours Chris. Seriously. Put them into parts if need be. Do it!!!
I find Hall et al. (2021) good study compared to others; especial kudos to their measurements. However, they are critically missing some things. The three most important are: They do not control for the Lean-Mass Hyperrespondent phenotype, it's only short-term and it doesn't account for changes in metabolic flexibility which can take 2-3 months. They proxy ketogenic diet with a 10% carbohydrate intake, while it should be ~4% and the response of metabolic flexibility to the percentage of carbohydrates does not seem to be linear.
That being said, my n=1 favours enormously ketogenic diet at the moment. Controlling for DNA genes is the future of such research as the video hints, since not all people are made equal.
I live in Canada. What I am always perplexed by are the American scales for measuring things. I don’t understand why glucose is not universally the same scale.
I understand cultural differences for stuff but why can’t we all be working with the same healthcare numbers without having to go back and forth to conversion tables?
(Especially glucose)
Not a conspiracy guy but - Somehow I suspect there are financial benefits somewhere in keeping people confused.
Absolutely. Knowledge is power. (Not a conspiracy guy either, but I believe those who are greedy stay greedy at the expense of others).
I've been watching Mic the vegan and was wanting someone even more sciencey. I'm so glad I found this channel.😁
What an exceptional presentation. Great takes on this over complicated material. I never trusted keto. You can feal incredible after eating the right veg plates. Never can feel as good after eating meat. Just feel bloated. Major thing keto has going for it is the cheap thrill of instant grad in a lot of ways and it also steps away from the processed foods. But I have not come across anyone who actually sustained it and lost weight and kept it off. If it works for you knock yourself out. Theres always a cost with anything really.
conclusion = triglycerides were trending upwards.. and just in 14 days.. no telling how high theyd be in 3 months. Higher triglycerides = more atherosclerosis.. the low carb triglycerides were trending downwards = healthier. If this guy was honest with people, or they would actually learn for themselves, he'd be telling them vegan is not as healthy and a good way to improve your chances of a heart attack.
I feel incredible after eating a huge steak. I’ve never felt that good after eating a big salad. I was vegetarian for only six months. I felt like I was never satiated eating that way.
I never feel full or bloated after an all-meat meal! Lots of other foods can make me feel too full, though.
@@AbBc-w4q
As Chris said, short term results looked pretty good for the keto diet on those markers, but not particularly good on others. And long term, the results were even worse for the keto diet. So...😮
I like your presentation style and the fact that you're one of the very few vegan youtubers who actually back up their statements with science and studies. One point I'd like to mention about the part near the end where the book you show talks about the brain, and that it can't nourish solely on ketones but it needs glucose: the body can make its own glucose through gluconeogenesis. This is a very well known process of the body and it seems you may have missed this point. In other words, we don't technically have to eat carbs in order to create glucose.
Duh and u have to ask is that process efficient?
nah, it isn't.
is gluconeogenesis efficient?
Gluconeogenesis is the metabolic process by which the body synthesizes glucose from non-carbohydrate sources, such as amino acids, glycerol, and lactate. It is an important process in maintaining blood glucose levels, especially during fasting or prolonged exercise.
In terms of efficiency, gluconeogenesis is not as efficient as glycolysis, which is the breakdown of glucose to produce energy. This is because gluconeogenesis involves the synthesis of glucose from non-carbohydrate precursors, which requires energy in the form of ATP.
However, gluconeogenesis is still an important process because it allows the body to produce glucose even when there is no dietary carbohydrate intake. It also allows the body to use alternative fuel sources, such as amino acids, to produce glucose for energy.
Overall, while gluconeogenesis may not be as efficient as glycolysis, it is still a crucial process for maintaining energy balance in the body.
make a comparison
To further illustrate the efficiency comparison between gluconeogenesis and glycolysis, let's take a closer look at each process:
Glycolysis: This is the breakdown of glucose to produce energy. It occurs in the cytoplasm of cells and involves the conversion of glucose to pyruvate, which yields a net gain of two ATP molecules.
Gluconeogenesis: This is the synthesis of glucose from non-carbohydrate sources. It occurs primarily in the liver and kidneys and involves the conversion of amino acids, lactate, and glycerol to glucose. Gluconeogenesis requires energy in the form of ATP, and the process yields a net cost of six ATP molecules.
Based on these descriptions, we can see that glycolysis is more efficient in terms of energy production because it yields a net gain of two ATP molecules, whereas gluconeogenesis requires a net cost of six ATP molecules. However, it is important to note that both processes are essential for the body to maintain energy balance and ensure adequate glucose supply, especially during fasting or prolonged exercise when glucose stores are depleted.
@@lenguyenngoc479 Good explanation. And while I didn't say that Gluconeogenesis was efficient, my point was rather that it exists and is a natural process that the body can use in absence of carbs. So people who eat low carb or keto don't actually deprive their brains from glucose because the body can make the glucose that it needs. I think this should have been mentioned in the video for a fair representation of the differences between how the two diets work in nourishing the brain. As it is, the video makes it seem like keto is substantially worse for brain health due to a lack of glucose, which is false and makes the conclusion in this part of the video seem biased.
@@TomHenksYT Nah Chris remains correct on this, I don't know why he didn't do the specific math. But here it is
u guy seems to have not done the math eh? One simple question and u will get a neat answer from chatgpt
how much glucose does the brain needs and how much glucose can be synthesized from 1600 calories of fat and 400 calories from protein . Use adult as protocol
The brain requires a constant supply of glucose to function properly, and it typically uses about 120-150 grams of glucose per day, which accounts for approximately 60% of the body's total glucose utilization at rest.
When dietary carbohydrates are limited, the body can synthesize glucose from non-carbohydrate sources, such as amino acids and glycerol from the breakdown of dietary fat and body fat. However, the amount of glucose synthesized from fat and protein is relatively small, and the body primarily relies on dietary carbohydrates to meet its glucose needs.
To estimate the amount of glucose that can be synthesized from 1600 calories of fat and 400 calories from protein, we need to convert these calorie values into grams of macronutrients:
Fat: 1600 calories of fat / 9 calories per gram of fat = 178 grams of fat
Protein: 400 calories of protein / 4 calories per gram of protein = 100 grams of protein
The amount of glucose that can be synthesized from these macronutrients depends on several factors, including the individual's metabolic rate, level of physical activity, and hormone levels. However, as a rough estimate, we can use the following conversion rates:
1 gram of fat can produce approximately 0.1-0.3 grams of glucose through gluconeogenesis.
1 gram of protein can produce approximately 0.5-0.6 grams of glucose through gluconeogenesis.
Using these conversion rates, we can estimate the amount of glucose that can be synthesized from 178 grams of fat and 100 grams of protein:
Glucose from fat: 178 grams of fat x 0.1-0.3 g glucose per gram of fat = 18-53 grams of glucose
Glucose from protein: 100 grams of protein x 0.5-0.6 g glucose per gram of protein = 50-60 grams of glucose
Therefore, the total amount of glucose that can be synthesized from 1600 calories of fat and 400 calories of protein is approximately 68-113 grams, which is less than half of the brain's daily glucose needs. This is why it's essential to consume an adequate amount of dietary carbohydrates to ensure the brain and other organs have a sufficient supply of glucose for optimal function.
@@TomHenksYT How is it?
do Paul Mason, Baker or the sort has the solution to this deficiency in glucose because with gluconeogenesis u only get 60g and at best 120g of glucose?
Or the brain simply uses ketones for long period of time and it's not so good for the brain?
I also remember Sten Ekberg something got debunked by Gil nutrion made simple
Unlike Gil who gave him the benefit of the doubt, I don't think mister Sten Ekberg has a clue what's going on. He just wants the ching ching 🪙 🪙 with all the links to merchandise
@@lenguyenngoc479 The brain can use ketones as well as glucose, aka it can use the ketones that are released when on a low carb diet as well as the glucose that it makes through Gluconeogenesis.
I don't know whether anything I said was offensive to you, I was just trying to have a reasonable discussion which I think for the most part we did. I don't personally think Sten Ekberg is the most believable source either. As with many, I think he has videos (or video parts) that are good and informative and others that are either misleading or not well researched.
This is why I watch various channels about nutrition and lifestyle, and I'm open minded to not only different opinions but also to trying different diets out for myself. I don't think there's a one-size-fits-all solution to diet. But what's for sure is that most people in western countries (especially in the US where recent studies show that 70% of adults are overweight and 45% of adults are obese) don't exercise enough and eat too many processed foods. So getting healthy would require a change in lifestyle from where they're at currently. We can debate about what diet is "best" if there is such a thing, but you gotta start by cutting out the garbage and moving your body, I think we can agree on that.
I have been vegan for 12 years. I recently went to get a check up. My blood pressure was out of control. Now I am back on BP pills and are waiting to talk sleep Apnea test. All lab tests were fine. Doctor wants my cholesterol below 70 it was 123. I have long wondered on Keto vs Plant Based. I wish the descriptions LC and LF were better named keto vs Plant based. I am dyslexic and LC vs LF makes it comfusing.
avoid processed foods and try to limit carbs (50-100g/day)
@@Essie314 Carbs are not the problem!
What kind of a vegan? I'd propose eat meat once a week, otherwise try to lose some weight If you are not rail thin. Beans and legumes into The diet unless theyre there already.
Hey Chris, at the end, you shouted "We need a book from you". When's your first book arriving on my Kindle?
Im no doctor, but I'm pretty sure 207 isnt the same as 277...
Who cares explains and prove that’s anything worse than the other
Sten Ekberg: Who you gonna believe, me, or yer lyin' eyes? I really enjoyed this exploration of Dr Hall's findings--not a surprise to most of here, I'd wager--and enjoyed the scenic but dynamic springtimey vistas accompanying your narration. Thanks for posting!
Hey Chris, Pro tip from my dentist (offered after she repaired my chipped lower incisor after biting into an apple). Aging teeth are prone to such chips after decades of thermal expansion/contraction and stress biting into hard foods (raw carrots, apples, crusty bread). Slice your hard foods and use your molars as much as possible. You want to have healthy teeth for healthy aging as chewing a plant based diet so important for health.
And spot on about how the pancreas adapts to low carb by dialing insulin back. I believe the opposite side of that coin is folks who have bariatric surgery need to be observed right after procedures for hypoglycemia....as in their pancreas expects more calories and carbs and over-secretes insulin initially.
You can rock those sunglasses BTW.
Thanks! Yeah, I forgot, my dentist likes to say teeth are made of glass...
If we dont use our bones aka lifting things to stress them, we get bone loss. To my understanding eating plants is like lifting weights for our teeth 💪
What about the ex vegans who say the vegan diet gave them so much teeth decay and carnivores who say they don't have teeth issues anymore? Which omnivore dentists promote eating a vegan diet for teeth health?
@@lorilee1931 I say... show me the medical literature which provides evidence to this claim of tooth decay because of eating plants. doesn't exist. in fact, there is evidence for the inverse for people who eat tough fibrous whole foods. Like stressing our bones with lifting weights increases bone strength, stressing our teeth promotes stronger teeth.
Your dentist is an idiot
and that advice totally bypasses having to change one's diet and habits if the teeth are chipping
it's a band-aid on chainsaw wound solution
6:30 the harder textures thing makes sense since crunchy things lower stress so lower cortisol means lower appetite