Salt Isn't Your Enemy! It's SUGAR! | What the Fitness | Biolayne
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- Опубліковано 6 тра 2021
- Studies discussed:
Dietary salt may be casual for salt-sensitive hypertension: [pubmed.ncbi.nlm.nih.gov/32591...](pubmed.ncbi.nlm.nih.gov/32591...)
[pubmed.ncbi.nlm.nih.gov/33004...](pubmed.ncbi.nlm.nih.gov/33004...)
[www.ncbi.nlm.nih.gov/pmc/arti...](www.ncbi.nlm.nih.gov/pmc/arti...)
51% of hypertensive people have a salt sensitivity and 26% of normotensive people have a salt sensitivity
[www.ncbi.nlm.nih.gov/pmc/arti...](www.ncbi.nlm.nih.gov/pmc/arti...)
Sugar only increases hypertension & CVD risk when it adds additional calories. Meta-analysis:
[pubmed.ncbi.nlm.nih.gov/28003...](pubmed.ncbi.nlm.nih.gov/28003...)
Fat is only harmful in the presence of refined carbohydrate?
Well refined carbohydrates are only harmful in the presence of dietary fat: [pubmed.ncbi.nlm.nih.gov/1200726/](pubmed.ncbi.nlm.nih.gov/1200726/) (study where patients lost an average of 140 lbs and improved all blood markers of health following a diet made up of mostly white rice, fruit, juice, and white sugar)
[www.stephanguyenet.com/refere...](www.stephanguyenet.com/refere...) ****
Kuna of panama get 65% of their dietary calories (USA is only 49%) from carbohydrate (& 17% from sugar) and are lean and do not develop heart disease: [www.ahajournals.org/doi/10.11...](www.ahajournals.org/doi/10.11...)
Dietary fat and carbohydrate are EQUALLY fattening when overconsumed: [pubmed.ncbi.nlm.nih.gov/7598063/](pubmed.ncbi.nlm.nih.gov/7598063/)
Junk food increases hunger
[www.cell.com/cell-metabolism/...](www.cell.com/cell-metabolism/...)
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To the video team and editor reading this: you have achieved perfection complementing Layne's personality and adding hilarious, playful visuals. Keep killing it #justatool
Agree 100%
@@buildingacoachingbusiness3568 Yeah the wheel of fortune thing was unreal lol
“Feelings are not facts…” people have a hard time with that, in all different kinds of scenarios 😏
Like, it's still a fact that you have feelings isn't it? Some people have problem with that.
Talk for yourself myyy feelings are a fact and that's a fact!!! 🤪🤪🤪
So if I feel like crap following the supposed facts but feel fantastic not following supposed facts.which one do I go for?hmm!
Im 36 and I dont train and eat the way i used to say in my 20s. Im still maintaining my health and quality nutrition, but ever so often i take two weeks and count calories and macros to make sure im not going off the rails. This "tool" is very useful to me and keeps me in check. So far so good.
Love the new video editing style. I dare say it’s even better than before Chino left. Perfectly captures Layne’s attitude and on screen personality. I look forward to these videos every single week. Keep up the great work!
This new editing makes the video really captivating to watch, love it!!
Absolutely the most informative video you have ever put out, Ty!
Very informative. I did not realize more than half of people with hypertension are salt sensitive. I hear that expression thrown around as if it's only a few percentile. I have hypertension and I am using a low sodium diet and I can tell the difference. Nice job on this video!
Thank you for pointing out the most important variable in a healthy lifestyle.... Personal Responsibility.
Sodium is an essential nutrient required for many physiological processes including electrolyte homeostasis, nutrition absorption, maintenance of cell plasma volume, acid-base balance, transmission of nerve impulses, and normal cell physiology.
4:06 So basically in this replacement study technique we can measure the blood alcohol level of a young college student and conclude there is no risk for damage to the liver. Oh except years of exposure will say otherwise as we know. Same with non alcoholic fatty liver disease.
"in short to moderate term", so yeah..
Always need to be careful with these studies (and look to see how they are done, and who has funded the study). I'm not going to argue salt vs sugar, except to say that sugar is much easier to overconsume, salt really isn't unless in the presence of sugars/carbs. Personally think that as long as you make your own food, you are pretty far along in the path to health.
P.S. a systematic review on long term statins (LDL lowering drugs) use, show an extension of life expectancy of patients by 3 days. This is likely because, as mentioned in the video, LDL is a marker not a driver of poor health, forcing it down with drugs just leads to issues elsewhere.
edit: e.g. the review study (mentioned in the video) itself was funded by SOREMARTEC ITALIA: "SOREMARTEC ITALIA SRL is located in ALBA, CUNEO, Italy and is part of the Sugar and Confectionery Product Manufacturing Industry."
edit 2: salt sensitivity is quite heavily correlated with skin tone / race, white people tolerate 60-100% more than black people IIRC, this may also be diet dependent
Just listening to Layne helps you learn how to think and how to filter advice.
Awesome. Great video, always a great watch.
Wow what an interesting study about the Kuna Indians! i used to live with them when I was stationed in Panama. Awesome information/content Doc!
Great vid. Since stopping keto and slowly introducing carbs bac and n I’ve lost body fat, regained some lost muscle and am on my way to shredom. Thanks
Same. Keto was fun, but in fact it was about calories not carbs
His first point made me think back to one of Rhonda Patrick's appearances on Joe Rogan, where she explained why refined sugar is detrimental to your health. In that sense, I can see why he would deem sugar as the enemy. You're absolutely right though - it's not really a valid comparison, and there are just too many factors (like the one you mentioned about sodium sensitivity) that play a role. Context is kinda important :P
Thanks for the great video!
This guy it's completely lost when it comes to sodium. He advised people to double their sodium intake to verify if they were "sodium sensitive" without telling them to also increase their potassium intake which balances sodium. Most people are not eating too much sodium but simply not eating enough potassium... Also, doubling the sodium consumption would have different effects for different people depending on how many carbohydrates they eat, how many diuretics, how much water they drink, etc.
The information is always great. I don’t see how the personal attacks really benefit the argument however.
Great video! Loving this editing 😃
Love this video funny and great info
@@bart-kay why what would you specifically recommend?
I LOVE when biolayne tears people down like this.
Reminds me of the OLD greg doucette videos from like 3 years ago.
Part of getting a PHD should include extensive qualifications for interpreting data and nuances within the data. CONTEXT.
it is. Many medical doctors aren't M.D. PhDs. And even the ones that are, and PhDs in other fields don't care if they spew for more views.
I have a PhD and I learned early on in my research to be extremely careful with how I interpreted data. I use the phrases "this result indicates.." and "the caveats are..." more than a few times when summarizing analyses. Otherwise, it gets very embarrassing very quickly.
Great comment and couldn’t agree more.
Actually, it is. 🤷🏼♀️
It would be difficult to get a PhD if you can't interpret data. It's medical Dr's that usually goes of the reservation in hope of making money by cherry picking in PhD research. Have a look at different pages where people present studies, MD's, PT and dieticians are a resurfacing source for laughs. 😄
Love this guy
So good quality and hilarious content Layne, you're really unique in the UA-cam game! Keep going bro, the fitness world needs ya :)
Great stuff Layne, the cholesterol stuff is frustrating. Have you read Dr. Malcolm Kendrick's book, the Clot Thickens? If so what do you think about it?
7:36 Maybe it could be the stoichiometry of fatty acid oxidation? SFA's have more H atoms, thus, produce more H2O as a result of oxidation, and thus, require more O2 inhalation to be fully oxidized (when you equate for carbon atoms with PUFA's). I would hypothesize that, per C atom, PUFA's are oxidized more efficiently per molecule of O2 (per kilocalorie expended, basically), and maybe that could have a positive partitioning effect when compared to SFA's.
"Effect" and "incident" ffs! :-P A native speaker of English + a Ph.D. and still struggling with spelling :-P.
I'm a language enthusiast but surely not a hater, so no worries. I'm still really glad you put out this content. For someone with an open mind (i.e. not a dietary zealot) your videos are a real treat!
Great content as always, keep it up sir 🙏🙏
Thank you.
Sunflower oil has more vitamin E, omega 6s, and less saturated fat than palm oil. Those are the differences. It has a LOT more vitamin E though. Perhaps vitamin E had some effect on them losing adipose tissue. Some bizarre effect we don't know about. Not too many sources of vitamin e in the standard diet, more people are likely deficient than we realize.
Video idea - Layne reviewing Phinney on Keto (channel is Low Carb Down Under ), especially a chart of progression of keto approach. Video is 6 years old.
Layne, but we have to consider vegetable oils aren't just PUFAs that we consume under normal circumstances like in fish. They are usually heated at high temperatures which breaks down the fat into more harmful trans fats, at least that what I've heard. Please clarify!
Evidence ?
@@biolayne1 no offense but the above remark is pure chemistry. what evidence are you expecting? more carbon bonds more chances of break more oxidation
also the ldl concentration… doctor peter attia made it clear it s the ldl particle that breaks endothelium barriers not the ldl concentration
as part of sugar and refined carbs how do you explain that fructose causes the fatty liver in young children?
one last thing.. i usually don’t emphasize with the idea of throwing shit on others and make me smarter my 2 cents
@@claudiucosar You need to see what it actually does in the human body. What you have is a hypothesis about the effects of heated oils on the human body, but once you introduce that hypothesis to the complex system that is the human body, weird and unintuitive things can happen. This is why he asks for evidence.
I can tell you as a person with both a sweet tooth and a "spicy" tooth, there is nothing worse then having access to both, because after spice you want sweet and after sweet you want spice. Same with salty and sweet. So junk food spicy meal tends to follow with junk food sweet snack. So maybe eating 500 calories of "junk" makes me feel full, but certainly not altogether satisfied as far as cravings.
I'm glad I'm not the only one. Even if I'm full, after hamburger/fries, unhealthy Mexican food, etc., my taste buds scream for dessert afterwards.
Does healthy food satisfy cravings? If it does, why do so many ppl “cheat” when they’re on a healthy diet?
@@bash547 because it's still very restrictive.
@@vigilantezackno, cuz in order to satisfy cravings, you need to eat some of the foods you crave… in moderation. Denying yourself completely or overeating makes you crave more.
@@bash547
To feel satiated you need fiber and/or protein.
Does your food not have fiber or protein? Then you won’t feel satiety.
Having a balanced diet means you can afford to eat takeaway food 1-2x a week.
Eat plenty of fiber and protein in your diet and you won’t care if you have a donut or a pizza.
Layne, what's your opinion on low sodium or no sodium salt (eg, KCl)?
To clarify here, increasing your LDL particle is not only increasing your risk but LDL particle is a necessary component for cardiovascular disease. However, it is the particle count not the amount of cholesterol it carries that matters.
I don't understand why it is so hard for people to see what you are saying. I am just a girl from small town/Hootervillish Texas, and I have figured out so much of what you say. I swear it's like being the only straight person in a room full of drunks.
Just had a vanilla slice! It was lovely
Great video. But it is linear effect, not affect.
Thank you for sharing your knowledge with us. I just ordered your pre and post workout supplements.
Favorite thing about Layne: defines terms and variables as to avoid confusion or nebulous claims.
The LDL is kind of correct increasing your LDL particle exponentially increases your risk for heart cardiovascular disease, but the same is not true for increasing your LDL cholesterol. Now sometimes when LDL cholesterol increases so does particle number so it depends. But if you don’t increase your particle number and the cholesterol is the only thing that changes then you’re probably good. I highly recommend listening to Peter Attia‘s podcast with Ron Krause as well as Rhonda Patrick’s podcast with him as well. And if you want to learn more about lipids Peter Attia podcast with Tom dayspring is a master class the whole series he’s a world-class lipidolosist.
By the way, APO B it’s a really good proxy for particle count.
"And that's what's known as an independent fucking risk factor, Jimmy." I love the swearing in these older episodes... it's not exorbitant and it feels almost necessary to drive the points home.
Do you think if your salt sensitive increasing your water intake would help? Without changing anything else. Thx
If you added deadlifts to your workout for the first time is it possible that the taxing effect on your nervous system could cause muscle spasms, the feeling of starting to cramp, in your legs? The next day my legs weren't really sore comparatively to days after other leg days.
Still kicking myself that I used to believe ALL of that shit. :(
You’re only human. Move on.
Bruhh sameeew
Long videos are not bad, Layne. I enjoy it.
I've been tested and I officially have the salt gene. Its on the ADD1 gene. I eat about 4g per day and have normal BP. Its dependent on more than just the gene clearly. But if I raise it past 8g, I start seeing my BP rise.
I absolutely love these videos 🙌🏽🙌🏽
I think the point he was making of fat being harmful in the presence of refined carbs are some of the metabolic effects of combining saturated fats with high glycemic carbs. I don't know if that is true, I remember listening to a podcast on that from Rhonda Patrick but I think that be what he is referring to. I.e. people eating fatty meals with white breads, sugary sweets, etc...
Pizza . . .
Combining an excess of any fats and carbs can be harmful, its called the randle cycle.
Fast food restaurants use vegetable oil which in reality is hydrogenated seed oils. Seed oils are polyunsaturated fats, you don't really come across saturated fats these days except for traces and when eating red meat and chocolate. Judging by how thin people look back in the early 1900's in college pictures vs now, really doesn't suggest the saturated fat they used to cook everything with back then was bad nor the fact that heart disease and obesity is on the rise. Some people try to say its people overeating but I never found a grandma trying to make their grandchildren to eat less... Also, I think people have never been this worried about looking lean and following the traditional Calorie in and Calorie out advice but failing miserably and getting worse. This guy here, he only appeals to genetically gifted people like him.
what about salt intake if blood pressure is simply low, way below anything to worry about? is it still important to check it affects blood pressure or isn't it an issue if it's low enough either way?
I bet this Dr Dini.... read the book Genius Foods, because he basically says exactly whats in the book.
There was a randomized control study the following subjects for seven years that increase the polysaturated fat content and decrease the saturated fat content in one group, and And the control group remain with a high intake of saturated fat. The control group had lower actual incidence of cardiovascular disease in spite of the fact that their LDL cholesterol did decrease. No before I get clobbered, LDL particle is extremely important and causative in cardiovascular disease, but LDL cholesterol (how much cholesterol does particles are carrying) Is irrelevant yes the particle count does not increase. As a matter of fact it seems the bigger more full with cholesterol particles as long as there less of them are way less pathologic than the smaller ones that contain less cholesterol.
Do you think salt intake should be commensurate with diet? It does seem that low carbers need to adjust salt intake. Regarding sugar, and substitution with other carbs, did the study look into the effects of fructose? From what I understand, fructose is only metabolized in the liver and can cause issues
They did look at fructose. Only a problem if part of a diet of calorie excess.
Layne is a giant in his field and that doctor is a giant in the field of tools
But in that study wich showed clear correlation of LDL increase and CVD, what are the levels of oxidized LDL? I'm asking this because well LDL it's produced by the body to respond to a totally normal type of fat that we used to eat plenty of, so not quite sure why would it be bad for us, while oxidized LDL is totally not normal because it happens when some of the sugars in your body glycate LDL and makes it prone to oxidation and your immune system goes haywire over it.
1🤣😅🤣 I almost choked on my oatmeal! Excellent cut down!
Do you know about types of LDL? Serious question.
There are types. Good and bad. Total does not account for this
even eating fats with refined carbs , as long as you're staying within your calorie goals all should be fine right ? I have white rice and lean turkey or chicken with a drizzle of extra virgin olive oil over it all the time , about 15 ml . ( 120 cal ). I have been doing this for years and im 195lb 10% bf .
Sounds fine to me man and you’re similar size and bf. have you had your blood work done? Best way to see if anything has gone off the rails
Yeah Jimmy!!!!
Wait, I'm confused at 5:56 lol. In overfeeding, isn't dietary fat technically much more fattening since only about 3-4% of carbs are turned into adipose via de novo lipogenesis? Or, do you mean they are equally as fattening when either overfed on one or the other, rather than a combo of the two? Is the Randle Effect related to your points about carbs and fats consumed together?
If you overfeed excess of 2000 calories of carbohydrates a day, what do you think happens to the other 96-97%
@@areufkingkiddingme THEY DISSAPEAR INTO OBLIVION
@@areufkingkiddingme dietary thermogenesis?
@@areufkingkiddingme since thermogenesis increases to overfeeding carbohydrates, not all of it is stored as fat. Im wondering how much would be burned and how much would be stored. But yes, my question is worded confusingly. I'll have to fix it. I'm also wondering about how much fat to carb has to be consumed together for that 96-97% vs 3-4% to occur.
@@jaclyntiffany5367 it gets turned to fat. There is no rule that only 3% of excess carbs turns to fat. Your BMR, neat, w/e will not increase enough to burn off an extra 2000 calories
I fucking love this guy!!!! 🤣🤣🤣 good shit Layne!
I've read his book The Salt Fix, and I do think he has a point on the salt, maybe not to the extent he portraits (like 99% of authors who want you to believe their ideas) but I do believe it's true as he makes some good points in his book
My takeaway from the book was that you should be cautious to lower your salt intake too much, especially when you are older or working out and sweating a lot.
I think that you misunderstood his claim about sugar. A large percentage of the population has metabolic syndrome, where one of the symptoms is insulin resistance. When you are dealing with IR, your body will - as you know - produce a higher amount of insulin. This state of high insulin levels affects your kidneys and raise their level of water retention - creating higher blood pressure. So yes, for the average person with too much visceral fat (metabolic syndrome); sugar will have a negative affect on their blood pressure.
To me counting calories gives awareness of what im eating throughout the entire day and an understanding in the long run of how my body react to that intake, that's it (yeah i know postin a comment in 1 and half year hold video xD)
If I'm salt-sensitive, and eat too much salt, can I compensate for that by increasing my potassium intake, say by eating celery and cucumber, or by drinking more water?
You can drink more water and dilute the concentration. It's concentration that matters, not salt weight
As usual, you are correct, Love the videos and knowledge.. thx
Great video! The level of sarcasm got annoying very quickly, but very informative.
Layne "the linear effect" Norton
Love the Videos, but i saw this before if i aint mistaken. This is a "remake" i guess?
Could you talk about durianrider and Get fit with Natasha's diet: high sugary carb, low fat, low protein diet, unlimited calories. They are both very ripped. Where's the catch?
Do you really believe those 2 con people? How are they ripped? They just exercise all day in a form of cycling. Im sure if you cycle 3-4 hours a day you will stay lean. Just remember anecdotal experience doesn’t mean anything in the evidence based science.
They don’t actually eat a ton of calories. Harley does a lot more exercise than he likes us to think. I follow him on Strava and he’s an athlete. He can run a 16 minute 5K even though he’s packed on weight with steroids. If you are that fit a high carb low fat diet works well.
"What da fuckk!"
Literally earned a like in less than 10 seconds
Great vid! So much myth busting & nuance in one video. Loved the shout out to Stephan Guyenet (he needs a larger following) and the dictionary edit had me
The part he forgot to mention about both hunter gather groups is that they dont wake up in the morning and open a fridge door and grab some food. In the case of the hadsa form tanzania, they walk sometimes 20 to 30 miles a day. If you do that much walking you can definitely eat the carbs they do .also the carbs they eat are completely different and are most likey complex carbs like roots or arrow roots. On the other hand most Americans live a sedentary lifestyle where some dont even walk 2000 steps a day. To get 10000 steps yoy have to walk 5 miles which is the minimum The carbs we eat here are not complex carbs. Both hunter gatherer groups dont eat processed foods
Processed or not.......it's still the law of thermodynamics....bottom line......facts
You mean he used some “facts” out of context? Lol yeah that’s what he does. Cherry picks studies, leaves some info out…..in other words he does the same thing that the people he criticizes do.
The Hadza walk around 4-7 miles a day on average. 15-20 percent of their calories come from honey, which is simple carbs and their favorite food. During the rainy season, up to 80% of their calories come from honey.
If you wanted to create a meal that would do the most metabolic damage, burger fries and a large soda is hard to beat.
This was a good one.
"my LDL is high and I'm 8 years old"
A very trustworthy source I see.
There are studies that says the exact opposite. Everybody cherry picks what they want to support
There is a difference between looking at the research as a whole and cherry picking.
Wrong. Layne looks at aggregate research and then forms an opinion. Cherry pickers look at one study.
I used to have no problem, but ever since I started an office job I became salt sensitive. I'm guessing this is because I no longer excrete salt because I'm so sedentary that I don't ever sweat even a drop. I legit can feel blood pressure increase and can't even finish a steak or a whole meal especially if it's anything with salt. Not because of my appetite so much as I just get disgusted because everything tastes salty. I'm not obese I'm 6'1" 220lb prob like 40lb over weight I would say.
@Bill T I've been working out for about a month now. Eating more clean and the salt doesn't have the same terrible effect on me anymore.
i'd like to see a video about Dr Berg and all is bull crap.
It's a little unfair to rant against a short tweet with a long video. DiNicolantonio might not be a great tweeter but his books are good where he provides context.
I haven’t tested if I am sodium sensitive, but I will say that ever since I started tracking my sodium and limiting it to under 2,300 mg per day, I felt better overall.
Too little salt is associated with increased death risk.
It sounds like you should have a doctor test you.
Testing yourself and saying “I can’t handle salt”, when you have no medical knowledge is not a smart way to live.
@@C0d0ps
The 2,300 mg sodium limit is coming from several legit medical sources. Nowadays, they’re saying to go even lower than 2,300. Most people who don’t track what they eat are unaware that they are probably consuming over 2,300 mg of sodium a day more so if they only eat outside the house. You find sodium in many, many foods because people love the taste it gives food. It’s good business to add sodium to food products, but too much isn’t good for people’s health.
Can one become salt sensitive as they age or if their activity levels changes?
This guy it's completely lost when it comes to sodium. He advised people to double their sodium intake to verify if they were "sodium sensitive" without telling them to also increase their potassium intake which balances sodium. Most people are not eating too much sodium but simply not eating enough potassium... Also, doubling the sodium consumption would have different effects for different people depending on how many carbohydrates they eat, how many diuretics, how much water they drink, etc.
@@Ramiromasters I also feel like it depends on activity level, climate, and age as well. How does the carbohydrates impact this? Because of the extra water retention from carbs?
@@worldnomad2301 Mainly refined carbohydrates are the ones which make you to spare salt at the kidney level. Not a big deal unless you eat a very poor fast food diet, but the people who do often get told to eat less salt instead of addressing their poor eating habits. The videos by the guy who is being criticized here are actually very informative.
@@Ramiromasters If you keep all the variables the same (carbohydrate intake, fluid intake, etc.), increasing your sodium intake to a certain level over the course of days or a week should be a good indicator if you're salt sensitive when checking blood pressure.
@@dillonfrees6894 There is no shortage on literature about electrolyte balance and why it's important. If you increase salt then you should increase potassium... Otherwise, its like testing your hips using a tall gothic platform boot one foot and walk barefoot on the other and after days or weeks see if you "are" hip pain sensitive. I'm sure, some would fare better than others.
I thought the issue with sugar and hypertension is that insulin increases sodium retention so when refined carb intake is low then sodium intake matters less. Also fructose seems to increase sodium absorption in the small intestine and reabsorption in the kidney
This is is born out by my anecdote of one. Always had a slightly raised BP. Not enough to treat but annoying. Went on keto (shoot me) for a quick weight loss for two weeks. Measured my BP throughout and it went down 10 points after the obligatory day of peeing and went up again after eating all the carbs but still on the calorie deficit. Was deliberately heavily salting my food on keto as advised. Was thirsty as hell despite drinking more water.
Friken love your content wish I could make everyone watch it!!!
The humor was at an all time high 😂
Sugar isn't the enemy it's sugar and oil together
Well, it's probably not the CHO + fat together that are inherently bad, but rather, the excess calories you get from consuming both (or even just too much of one macro if the calorie content is high enough).
Dr. James DiNicolantonio a very smart specialist, he have over 200 scientific papers.
No he does not
@@biolayne1 dr. James
DiNicolantonio is a doctor of pharmacy and a cardiovascular research scientist at
st. Luke's Mid America Heart Institute ,
published over 200 papers in the medical
literature (249 papers) 5,375 Citations , mostly on nutrition and how
that relates to cardiovascular health.
That doesn’t make him exempt from idiocy. The dude’s a moron, and that tweet he put out perfectly illustrated that.
People who are an expert in their field don’t use absolutist terms like that. He’s an alarmist/sensationalist.
The damn editing these days haha Ill definitely be using 9:50 in the future
👌
Table sugar gives me asthma and brain fog lol
So everything I thought I knew about HDL and LDL is a lie? When I started whatching the video I thought I understood it at a basic level, now I'm just confused.
Yep
YEAH JIMMY!
Your salt is defying gravity in your thumbnail. I thought you were a scientist.
May be able to defy gravity but can never defy laws of thermodynamics😝
When it comes to determining whether you are salt sensitive, one factor that i have read about is the ratio of potassium to sodium in and outside your cells. Increase your potassium and see if this helps. Most people are lacking potassium. Just an idea.
Eat a banana
@@potatowaffle5653 better to eat a melon, or a vanilla milkshake. Both have much higher K than nanas.
@@taylorhillard4868 or kiwis or strawberries. I was only suggesting a well known fruit u plonk
@@potatowaffle5653 bananas have sod all potassium in them
I like you for the sole reason that you bash Keto dieting.
He's not really, just the keto zealots. There are plenty of keto people who recognize that keto is just a tool to consume less calories. Those people are lean and muscular, not skinny fat, while peddling their keto labeled products.
Wow stuck in the past
Layne, I'm with you 100% up until the Cuna Tribe, or as we refer, San Blas Indians. I lived amongst them for 3yrs and can tell you they are ingrained throughout the cities, however on a social level they only date, marry, and have children with their own. Due to very low populations, this creates massive inbreeding. It is extremely common to see albino San Blas, and in their culture, an albino is someone that has been touched by God. As a whole, they have very little physical activity, and those that have been "touched - blessed" are cared for by the community for their entire short lives. These people are an unfortunate example of simply picking and choosing modernization, and will probably disappear in 4 to 5 generations.
Great channel. No tribal, blind loyalties. Just a healthy disdain for bullshit.
The bottom one.. Macros.
Get on the scales and weigh yourself, get a estimation of BF%.
4cal per 1g of carbs
4cal per 1g of protein
9cal per 1g of fat
dump carbs into macros, if you excersies add more, if you want to lose weight, add and take away when needed. This requires BMR number
fat and protein is essential, fat intake can vary, some do better on high fat diets and lower carbs, play around with it.
get on the scale every few days and re-assess.
really not hard ^
Example 5'9 Male 170LB 10% BF
Macros;
0.35- 0.5 fat x lean mass 0.5 x 153 = (76g x 9) = 684 cal
1.2 x 153 = 183g of protein (183 x 4) = 732 cal
carbs = fat +protein cals = 1416 cals, now add any activity which will add calories burned. lets say 250.
1416+250= 1666 I require 2,421 calories so i take away 1666 (Protein and fat) from your daily calories 2421 = 755cal.
755 cal / 4cals = Carbs in grams required = 189g.
SEEE SIMPLES !
Nice stuff as always, but you did say something that I’ve never understood. Normally low carb zealots say it, and it’s,
“It’s hard to overeat on a low-carb diet.”
And I always think to myself, “Um, nope.” I love me some eggs, bacon, butter, full-fat dairy, olive oil, etc. I could very easily fat-fuck myself-again-eating a low carb diet.
Anyways, carry on and thanks for always bringing science into the discussion!
I gained fat VERY easily on keto. Heavy cream in my coffee, fatty chicken wings, etc. A few rashes of bacon can add up to over 1000 calories. There's a reason so many of them are into intermittent fasting and eating one meal a day. Because it's hard not to gain eating like that at every meal.
@@lianjohnston461 I couldn't eat that much protein and fat on multiple sittings so the fasting kind of happens automatically, might not be the case for everyone though
@@defeqel6537 Yeah, Ikr? To me, low carb, or even worse, keto is just disgusting. I'd be severely underweight without carbs.
Beautiful!
Incidence.