Great video, some comments prove to me that you can spoonfeed people quality info and they'll still complain. This video saves alot of time discerning the ocean of nutritional advice prevalent on the internet. Instead of telling people to follow a specific diet trend, this teaches you how to think about diet. Much more valuable. Thanks mike
Great work Mike. I really enjoyed the part where you talked about the implications of cutting carbs and doing cardio for someone that is already metabolically stressed. I hadn’t considered how additional stress would impede weight loss and cause greater harm.
very well made. I'm glad you created this and brought this attention on how to properly think and not just saying "sugar bad!" because so many people don't know better
Watched this twice now to make sure I understand it all - will definitely be referring to this again in the future and sharing it with friends and clients! Great job Mike very well delivered looking forward to future videos! FP is the standard 💪🔥
Awesome assessment of how to think critically and filter through all the conflicting information about health. Thanks for taking the time on this Mike, and looking forward to more relevant content
Nice video Mike! I spend my day explaining this to my clients. I told a lady the other day to eat some potatoes and she lost her mind... "Thinking for oneself" is something that I find people lose their minds over as well... Looking forward to more videos like this. It's a good time to create
Golden info. This has helped me understand so much about my stress response and sugar. Thanks Mike! Your a real one! Thanks naudi and fp for having Mike on this topic 👍👏
Great content, great and clear presentation. Very informative and easy digestible. Thank you sharing this info, especially about first principles thinking.
Coming back to this after a couple months. The part about removing simple carbs being associated with increased stress metabolism is very interesting and useful to me. Thanks Mike and FP
Great video Mike. Appreciate the time youve taken to put this together from the huge amount of research and claims out there. Looking forward to the next one
You do not need carbs to survive. When I was diagnosed with type 2 diabetes, I ate steak and eggs for roughly a year until my A1Cs returned to normal. I know people who have been eating zero carbs for years and are doing fine (in fact, some are elite athletes; one of them just today turned me on to your website.) BTW metabolic disease occurs when you reach your personal fat threshold. There are plenty of severely obese people who are metabolically healthy. Skinny people can be metabolically unhealthy if they overeat energy and reach their personal fat threshold (TOFIs). I can also attest that the glycemic index does not help diabetics control their blood sugar. You must reduce carbs to around 20 grams daily to get your normal numbers. Maybe if they lose some weight, add some muscle mass, and stay active, they can become more insulin sensitive and become more metabolically flexible. Sadly most are not willing to put in the work.
Yeah but what about keto? This whole video is implicitly based on the idea that glucose is the ONLY source of metabolic fuel. But we know that, if you deprive your body of glucose, it switches from Glycolysis to Ketosis - a vastly different metabolic paradigm in which all the processes covered in this video function significantly differently. We consume orders of magnitude more sugar and carbs today than we did pre-agricultural era. Moreover, most modern humans spend their entire lives never entering into Ketosis once, which was most certainly not the case in the ancestral environment our metabolisms evolved in. In fact, it seems likely that most of our pre-agricultural ancestors spent most of their time in ketosis. In which case it may be more apt to describe Ketones as the "Primary" fuel source, and glucose as the "Preferred" fuel source. 17:55 you mention the stress response one experiences when you cut carbs and deprive your body and brain of the glucose carbs provide. This stress response is largely a function of how adapted the individual is to ketosis. Again, most modern humans never enter ketosis, so they are very much not adapted to it, and thus get a high stress response, hence the weeks-long "keto-flu" people typically experience when they first try keto-diet. I believe the keto-flu is analogous to the withdrawal phenomenon experienced by drug addicts when they go cold-turkey on their substance. The entire brain-body system adapted around the substance, and it therefore producess a great "Stress-response" when the substance is suddenly removed. But it would be foolish to point to the initial stress-response as evidence that the substance is integral to the addict's long term health. Once you are keto-adapted (speaking from personal experience), you don't get stressed anymore. On the contrary, you can experience in most cases massive improvements in brain and body function. Though there will be a lot of individual variation on this. Seasonal ketosis/glycolysis is what makes most sense from me from a first-principles evolutionary view - individually adjusted to ones genetic profile. What doesn't make first principle sense is the idea that our bodies are meant to constantly consume something that was impossible to consume on regular basis for millions of years (sugar/carbs), and that an entire metabolic paradigm laying dormant in our bodies (ketosis) is meant to never be activated in our lifetimes.
Great video Mike. I'm curious, would raw, unpasteurized honey behave the same way as "simple sugar" in feeding your mitochondria to help boost your temperature regulation?
No reason to demonize sugar at all considering glucose is the preferred fuel of the body. We need it to replenish glycogen stores in the liver and muscles.
human body being a carbon and water built structure , it would make sense to fuel ourselves with hydrated carbon aka carbohydrates the simple form that also comes with protein and fat at the right ratio , from a source that naturally appeals to our senses and that we had a symbiotic relationship with spreading it's seeds like the relationship between pollinating insects and flowers ,and also the type food would need to be consumed in it's unaltered state to fit with the fact every other creature on earth doesn't alter it's food apart from a few cases with their own enzymes but that's their biology and not using cooking methods that humans had to adopt to survive as the ideal food source declined , it would need the correct bowel transit time and a type of fibre that feeds the gut properly and keeps the intestinal track clean to fit as the missing puzzle piece for what is our true species specific food source . only thing that fits is fruits and vegetables . can disagree and argue all you like but are you willing to truly investigate and put it to the test , I've witnessed many that have and the only thing that's got some to stop is the fact they crave the foods they previously ate for decades as they've hyper stimulating cooked foods and also it helps them fit in socially and chase revenue streams selling bs supplements or various con diets like the laughable carnivore fad .
@@Johnathan99john not really humans only meant to have milk from their mothers breast when they are babies , the honey is for the bees , everything we needed is in raw fruit and veg , it's that simple .
Nice presentation! Mike is a well balanced lecturer. Information is simple and digestible. I like all references to Naudi’s principles and emphasis on key cultural principles in Functional Patterns - like the books, having an experimental mindset - essentially figuring out what works and what not. Can’t wait to see more! Keep it up! 💪❤️
Also key SCFAs feed our microbiome; and glycemic load: more realistic idea for effect by all food components as whole on blood glucose levels. @25:09 can be caused by certain drugs and stressful situations as a form of shock. @38:19 read it yrs ago and it’s interesting.
So I'm training for the military and doing a lot of running, rucking, weight lifting, and intense combat sport classes. How can I figure out how many grams of carbs/sugar to ingest to gooshify into glucose? And when to consume it. Before bed for it to be stored for the next day, scattered about the day, etc. So far the most unhealthy thing I consume (that I know of) is Monster 3-4 16oz cans a week. Funnily enough it doesn't have High Fructose Corn Syrup at least. It has table sugar, sucralose, and glucose. After an intense several hour session of combat sports and I get home feeling like I'm going to die, Monster is pretty much the only thing that revives me to beyond peak feel good. Now as I understand it's my blood sugar going from 0 to BIG.
Cane sugar, milk and a tablespoon of collagen would be ideal for you for a quick energy boost. The total for this “post workout” meal should likely be around 300-500cals. Shortly after followed by a balanced dinner of an animal protein that’s balanced with carbs and fat for B vitamins. 👊🏻👍🏻
I have a question: So I've hardcore cleaned up my diet this past year. It's gotten to the point where I legit can't eat too much bread or desserts in one sitting or else I feel like shit. I eat mainly meat, vegetables, and fruits. But there's one thing I have trouble shaking...jasmin rice.. I just need something that will fill me because I get constantly hungry all the time if I dont. If I keep rice in my diet I don't need to eat as much everyday. But if I don't, I have to feed the crap out of myself. What would you suggest to fill myself up better without the use of rice?
Pardon my smooth brain, but when it's all said & done, what is food? Meat/Veg/Fruit? This has been a stressful topic for me for too long. So very ready to simply my understanding & make peace with food.
This video had me thinking about anti soda ads a number of years back. They showed how much “sugar” was in soda by filling up the bottles with the number of grams of table sugar equivalent to the amount of high fructose corn syrup contained in the soda. A prime example of advertisements confounding how we think about glucose. The word is not the thing!
Thanks for the informative video, I'm always trying to learn more and improve. Im not convinced that Ray Peat has the answers diet wise though unfortunately. Saturated fat has been proven to increase heart disease risk factors long term alongside high consumption of red meat being cancer causing. Is cutting out foods such as Salmon/leafy greens/nuts in place of Coconut oil and bacon grease really the way? Additionally places like Hong Kong which has the highest life expectancy globally have consistently eaten grains and legumes in large quantities. When I look and listen to Ray he is far from what I would consider the epitome of health and functionality. Am I missing something? Im interested to hear other peoples opinions are as by no means do I think what I'm saying is the 100%.
We’ll be doing a video on saturated fats and likely separately meat consumption. I don’t agree with every single thing Ray Peat says and humans do have some adaptability in terms of diet but I do NOT believe avoiding saturated fat is healthy long term. Too long to explain here but will address this later. Thanks for your comment 👍🏻
Funny thing I didn’t heard him talk about ketone bodies even once (beta hydroxy-butyrate). Which has anti inflammatory properties unlike glucose which is inflammatory (on high dosages, sedentarism etc.) this is partly why humans don’t need simple sugars cause the body can produce glucose via gluconeogenesis threw protein synthesis (yeah this includes the brain own sugars reserves), theres only one carbohydrate that is essential and thats called “FIBER” which in fact is on complex carbohydrates 😪
Ketones are a backup system of fuel for when our ancestors would have been ina survival state. Muscles use fatty acids at rest but glucose during exercise. They also store 400 grams of glucose in the form of glycogen and about 100 grams in the liver. Meaning your body stores about a pound of sugar to use as fuel. Cortisol and adrenaline must be used for gluconeogensis meaning your overall energy supply is limited by how much cortisol you can pump out since blood sugar must always be stabilized and the brain can at maximum use 40 percent ketones. There is a reason why T3 production decreases and ketogenic diets and reverse t3 increases. Decreasing overall metabolism and energy expenditure is how the body keeps the cortisol from liquifying your muscles since it can't tell the difference between a starvation state and voluntary fasting or keto. Simple sugar is not inmflamatory however grains are since they agitate the lining of the stomach. Simple sugar gets lumped in because its a subset of carbohydrates.
@@TumbleSensei wrong the ketogenic diet itself wont decrease t3, this is a common example of misleading information t3 is decrease because of a mineral imbalance that is produced when the diet isn’t been taken properly at a micronutrient level specially with iodine, selenium and zinc which all support the conversion from t3 to t4. Having a high protein to a moderate protein intake from 0.8g-3g per kg of body weight (this will rely on the physical activity of the giving person) will be a way to restore glycogen on the liver thus having enough glycogen to be produced whenever need it.
2:02 I really do enjoy functional patterns, its changed my mechanics overall. This is also a very awesome breakdown of the misinformation on sugar! FP does hold some great gems within their domain. One criticism I do have is, which doesn’t take away from your system what so ever. I have watched a number of Instagram lives and UA-cam podcast chats from FP leaders so to speak and maybe Philosophy just isn’t a good fit within your system. I see you’re trying to merge science and philosophy, which is interesting yet problematic in many ways. I’m not quite sure your claims are as sound as you portray them to be. Granted we have a lot of goobers out there who soak up nonsense (half truths), it’s easy to do so even when “educators” believe they’re correct. FP doesnt seem to see its own logical entailments and where this type of thinking can lead a world to. However, I know there is good intent here. These books, such as The Tryanny of words, seem to be like a Bible for thinking for FP and most of your followers. I also suggest they watch counter arguments made against this book as well as learning about the origins of its ideas. Very, very important.
a problem with reasoning from first principles is that if your initial presupposition is incorrect or incomplete, then everything downstream is incorrect or incomplete. If you have convinced yourself that you can "learn to think" infallibly by reading a certain book or books, it is very easy to become overconfident and dogmatic, which is perhaps a worse position to be in than where you started. just some food for thought.
Not if you understand that what you described here is one of the first principles. I'll grant you that's not how most people operate, but they should. That's how plato teaches people to think through Socrates, that's even biblically how Jesus taught people to think.
@@EricLevinson Yes, and it varies greatly from individual to individual. Myself included. Been nearly zero carb for two years, hormone profile is perfect and feel better at 47 than I did at 27.
@@EricLevinson Study - Metabolism "The problem with a lot of keto diet studies is that cortisol is infrequently measured, but this study showed no change in cortisol after six weeks of a well-formulated keto diet Researchers (Volek) examined the effects of a 6-week carb-restricted diet on total and regional body composition and the relationships with fasting hormone concentrations 12 healthy normal-weight men switched from their habitual diet (48% carbohydrate) to a carb-restricted diet (8% carb) for 6 weeks and 8 men served as controls, consuming their normal diet Subjects were encouraged to consume adequate dietary energy to maintain body mass during the intervention Total and regional body composition and fasting blood samples were assessed at weeks 0, 3, and 6 of the experimental period Fat mass was significantly decreased (-3.4 kg) and lean body mass significantly increased (+1.1 kg) at week 6 There was a significant decrease in serum insulin (-34%), and an increase in total thyroxine (T(4)) (+11%) and the free T(4) index (+13% At the end of the 6 weeks, there were no significant changes in glucagon, total or free testosterone, sex hormone binding globulin (SHBG), insulin-like growth factor-I (IGF-I), cortisol, or triiodothyronine (T(3)) uptake, nor were there significant changes in body composition or hormones in the control group www.ncbi.nlm.nih.gov/pubmed/1... Showing that once they were fat adapted, they didn't have those big spikes in stress. Yet fat loss still occurred at a dramatic rate."
Of course cardio creates a lot of stress and should be done in the same moderation during weight loss as before starting low carb. The problem with people gaining weight when getting older is to do with gradual malnutrition over the years of consuming, yes, mostly carbs and empty fiber which most people don't realise is creating bloating bc it's indigestible and damages gut. Also there is still a lot of misinformation that cholesterol and sat. fat is bad and ppl start avoiding it to "improve" their health when almost all their cells are literally made out of it. Increase both in 'sugar' and vegetables oil consumption goes hand in hand with the uptake in heart disease. Since almost everyone already over consumes carbs, saying that taking additional table sugar is ok for metabolism will most likely just be misleading. Btw, it would be interesting to look into if could it be that many young athletic individuals on high carb diets die from heart attacks when cells run on glucose and as a result produce a lot of lactic acid that damages the cardiovascular system.
Agreed about saturated fat. We’ll be doing a vid later on about it. Not sure about young athletes dying from glucose induced heart disease, would have to look into that more, but my intuition doubts it.
Just watch the video?? Why have we normalized laziness with terms like TLDR..If you care about something why can't you take the time to read or watch it?
Your body will produce up to 4 grams of glucose endogenously, meaning you don't have to eat any carbohydrates to live. Some physiologists argue anything over 4 grams activates the Randell cycle and leads to protein glycation and inflammation (and eventually degenerative disease) Eating a predominately fatty red meat diet is showing to be the optimal human diet.
A 50 minute video on sugar, and yet you never mentioned gluconeogenesis once. Odd choice. This is why many people like Dr. Shawn Baker have been able to stay 100% carnivore for years and feel amazing. Is it optimal for everyone? No, definitely not. But you don't need to ingest sugar to get glucose; your body can make it if you give it sufficient protein. Given the amazing results folks have seen on the carnivore diet, I feel like this should at least be addressed in a video claiming to give you "the truth about sugar".
You’re about 20yrs behind on a couple things Isocaloric substitution of hi vs low GI foods have no effect on weight loss or metabolic health Adding protein or fiber with hi GI foods essentially washes out the GI effect. I think you somewhat acknowledge this. The benefits of lo GI foods are primarily due to fiber, and the benefits are independent of GI effect. Insulin has no effect on weight gain independent of calories. This model has been robustly disproven in both nutrition studies conducted by Kevin Hall (NIH) and pharmacologic studies (Ozempic). All these ultra-processed foods (UPFs) you mention that cause sugar/insulin spikes have no impact on metabolic health independent of calories. We evolved billions of years perfecting our glucose response. The reason why UPFs are bad is they are not satiating and lead to excess caloric consumption. Grains are shown in NUMEROUS epis in lowering all-cause mortality. Even cereal grains. Didn’t have time to really finish rest of your vid. Easier not to vilify any foods and simply stick with hi fiber, hi protein, whole food options that satiate you the most for less calories. UPFs can be a small component of any diet so long as it does not lead to overfeeding.
Please help me understand why my 15 year old is skinny ( I’m glad tho that he hasn’t gained a bunch of fat ), he built a computer and spends most of his time on it and insists on eating unhealthy foods. I’m very worried
The body makes the glucose it needs even in the absence of carbohydrates. The only two macronutrients necessary for human life are protein and fats. Essential amino acids and essential fatty acids. There is literally no such thing as an essential carbohydrate. This doesn’t mean that carbs cannot help fuel performance, but we need to be careful with words and facts.
Depends on what you would deem “essential” in a very literal sense but your being a little cut and dry. What the body makes glucose from matters, there are people who would not do well just eating proteins and fats and for them carbs would be “essential”. I’m pretty careful with words and facts, if anything you’re making it much more black and white than I was.
@@michaelmucciolo809 "If you want to maintain resilience to life stressors, you have to eat carbohydrates. There's no way around it." This is completely UNTRUE. However... you didn't say "essential". I stand corrected.
You started off by saying that you try to do the best job possible to present this info. You nailed it sir. Except the part about Ray Peat. Not a good person to follow for ultimate health. Sorry!
The studdering is REALLY HORRIBLE. Especially when you are are trying to conclude your points. All this work and you studder so much. I really want to be constructive here, listen to your lecture without watching it, write down all the unnecessary filler words, umms, uhs, and tally the studders. I know you'll improve after seeing it. Education is massively important, this broad overview is important to share.
So I'm halfway through and there was very little stuttering. This is a complicated subject and he's going off script. I'd like to see how you do in this situation.
@@slings7149 in a conversation (or this monolog) the viewer listens to someone. When you present a topic. The viewer doesn't have to believe what you are saying but you need to believe what you are saying and say it clearly. The whole point of making a video ... to be understood.
@@slings7149 none of this is complicated. Maybe I should have saved his feelings and not lead with "...Horrible." I bet he loves your defense of his video. This comment was for him. The fun semantics of this not studdering and/or not being distracting is really what this comment section is all about. Half the point of these books he references. Now again... does he studder? Does he say "ummm" as soon as he is trying to give his point ? Yes he does. -He should work on that studdering and presentation. Retake the video.
I gotta say Nick, you’re way over-exaggerating the quantity/impact of filler words on the presentation. I appreciate that Mike’s taken the time to personally digest this information and explain it off-script, rather than reading off a teleprompter. Also, it’s “stutter”, not “studder”. See, no one’s perfect ;)
Saturated fat blocks insulin receptor sites on cells and as a result sugar remains in the bloodstream and blood sugar level rises. 44:35 A tablespoon of sugar has 48 calories
You see I don't believe that at all. There too much margin of error there because saturated fat comes with different make ups;palmitic acid, stearic acid, muriatic acid etc. Palmotic acid is the most abundant fat in the body protecting every cell membrane. When we consume palmitic acid our ldl goes up but makes them benign an plump and healthy in the process. Main nutrient for steroids Protects you from the sun Helps carry vitamins to cells Saturated fat is important and it's never black and white, life doesnt work that way. So why something so abundant be bad. Maybe it's not the fat that is the problem but something else, maybe bad metabolism, maybe overconsumption but do not demonize a nutrient without knowing both sides of the story.
I’ve got a bag of sugar right in my pantry that’s 30 cals per 2tbsp which is 15 cals per tbsp, happy to take a screenshot and send it to you. Lots of conflicting research on saturated fat. We’ll be doing a vid on that later. Seed oils are poisonous so hopefully I’m assuming you’re not recommending people do PUFA’s in place of saturated fats. To be honest you sound more just like a hater rather than someone trying to give out good info. Probably best to just sit down.
Great video, some comments prove to me that you can spoonfeed people quality info and they'll still complain. This video saves alot of time discerning the ocean of nutritional advice prevalent on the internet. Instead of telling people to follow a specific diet trend, this teaches you how to think about diet. Much more valuable. Thanks mike
Very interesting content,thanks for putting this up.
I really look forward to the next videos of this series💯
Great work Mike. I really enjoyed the part where you talked about the implications of cutting carbs and doing cardio for someone that is already metabolically stressed. I hadn’t considered how additional stress would impede weight loss and cause greater harm.
Great video, Mike. This was very easy to understand and informative. Can’t wait for future content.
Great job Mike. Excellent presentation, looking forward to the next one
Thank you functional Patterns for a detailed look at modern day demonization of sugar, simple yet understandable explanation by @Mike 🤙🏿
very well made. I'm glad you created this and brought this attention on how to properly think and not just saying "sugar bad!" because so many people don't know better
Watched this twice now to make sure I understand it all - will definitely be referring to this again in the future and sharing it with friends and clients! Great job Mike very well delivered looking forward to future videos! FP is the standard 💪🔥
Great idea!
wow - absolutely love this series !
Thank you for making these !!!!🙏🏽
Great video! Nice breakdown of important information, easily digestible and yet in depth. Thanks for posting this!
That will be an interesting series of videos to go through! Very well put and digestible for everyone, looking forward for the next videos. 👀
Awesome assessment of how to think critically and filter through all the conflicting information about health. Thanks for taking the time on this Mike, and looking forward to more relevant content
This is a great video, will recommend to all my clients
Great video will be directing my clients to this for sure
Fantastic info discussed here in the video. Information the world really needs to hear. Great work Mike!
More visited this please, FP never disappoints. 🤯
This is great content! Really informative and easily digestible. Thanks for taking the time to create it, Mike.
Nice video Mike! I spend my day explaining this to my clients. I told a lady the other day to eat some potatoes and she lost her mind... "Thinking for oneself" is something that I find people lose their minds over as well... Looking forward to more videos like this. It's a good time to create
Awesome video Mike. Looking forward to the next informative video. 👏🏽👏🏽
Great job 👏🏽 Mike
Informative & smoothly delivered
Great educational video. Thank you!
Awesome work Mike. Really enjoyed the balanced and nuanced perspective. More how to think to what to think
Golden info. This has helped me understand so much about my stress response and sugar. Thanks Mike! Your a real one! Thanks naudi and fp for having Mike on this topic 👍👏
Great content, great and clear presentation. Very informative and easy digestible. Thank you sharing this info, especially about first principles thinking.
Great video, very easy to understand. Can't wait for the upcoming videos.
Great video mike? Thanks a lot. Will recommend to all my clients
Coming back to this after a couple months. The part about removing simple carbs being associated with increased stress metabolism is very interesting and useful to me. Thanks Mike and FP
Thanks for the insightful video! A lot of lessons for people to take away from this. I'll certainly be rewatching several times
Awesome content and nicely done Mike.
Great Video looking forward to the next of the video series.
Great video Mike. Appreciate the time youve taken to put this together from the huge amount of research and claims out there. Looking forward to the next one
Awesome explanation Mike. Hope to see more videos in the future!
Great presentation. Will look forward to the next one.
Great content, thanks for the insight! Mike makes it easy to understand
You do not need carbs to survive. When I was diagnosed with type 2 diabetes, I ate steak and eggs for roughly a year until my A1Cs returned to normal. I know people who have been eating zero carbs for years and are doing fine (in fact, some are elite athletes; one of them just today turned me on to your website.) BTW metabolic disease occurs when you reach your personal fat threshold. There are plenty of severely obese people who are metabolically healthy. Skinny people can be metabolically unhealthy if they overeat energy and reach their personal fat threshold (TOFIs). I can also attest that the glycemic index does not help diabetics control their blood sugar. You must reduce carbs to around 20 grams daily to get your normal numbers. Maybe if they lose some weight, add some muscle mass, and stay active, they can become more insulin sensitive and become more metabolically flexible. Sadly most are not willing to put in the work.
Great video Mike and Functional Patterns 🔥🔥
Keeping track of calories and what we eat are critical in the nutrition aspect of fitness. Thank you for the information
Very informative, thanks for the video
Yeah but what about keto? This whole video is implicitly based on the idea that glucose is the ONLY source of metabolic fuel. But we know that, if you deprive your body of glucose, it switches from Glycolysis to Ketosis - a vastly different metabolic paradigm in which all the processes covered in this video function significantly differently.
We consume orders of magnitude more sugar and carbs today than we did pre-agricultural era. Moreover, most modern humans spend their entire lives never entering into Ketosis once, which was most certainly not the case in the ancestral environment our metabolisms evolved in.
In fact, it seems likely that most of our pre-agricultural ancestors spent most of their time in ketosis. In which case it may be more apt to describe Ketones as the "Primary" fuel source, and glucose as the "Preferred" fuel source.
17:55 you mention the stress response one experiences when you cut carbs and deprive your body and brain of the glucose carbs provide. This stress response is largely a function of how adapted the individual is to ketosis. Again, most modern humans never enter ketosis, so they are very much not adapted to it, and thus get a high stress response, hence the weeks-long "keto-flu" people typically experience when they first try keto-diet.
I believe the keto-flu is analogous to the withdrawal phenomenon experienced by drug addicts when they go cold-turkey on their substance. The entire brain-body system adapted around the substance, and it therefore producess a great "Stress-response" when the substance is suddenly removed. But it would be foolish to point to the initial stress-response as evidence that the substance is integral to the addict's long term health.
Once you are keto-adapted (speaking from personal experience), you don't get stressed anymore. On the contrary, you can experience in most cases massive improvements in brain and body function. Though there will be a lot of individual variation on this.
Seasonal ketosis/glycolysis is what makes most sense from me from a first-principles evolutionary view - individually adjusted to ones genetic profile. What doesn't make first principle sense is the idea that our bodies are meant to constantly consume something that was impossible to consume on regular basis for millions of years (sugar/carbs), and that an entire metabolic paradigm laying dormant in our bodies (ketosis) is meant to never be activated in our lifetimes.
I'd love to see a response to this comment.
TRUE YOUR BODY MAKES GLUCOSE FROM OTHER TISSUES OR FROM THE MEAT YOU ARE EATING IF YOUR BODY DID NOT DO THIS HUMANS WOULD DIE VERY QUICKLY
Awesome work mike. Great video!
I'd suggest looking into polyunsaturated fat as a trigger for metabolic disease.
Yep! Seed oils are a big cause!
We mention that in the vid
Excellent video
Great video Mike. I'm curious, would raw, unpasteurized honey behave the same way as "simple sugar" in feeding your mitochondria to help boost your temperature regulation?
Well said, thank you Mike !
I did a zoe test and my blood spikes are decent so should i still avoid grains?
Your intensity is causing my cortisol levels to spike. Take it down a notch or 3, why don't you? Lol.
No reason to demonize sugar at all considering glucose is the preferred fuel of the body. We need it to replenish glycogen stores in the liver and muscles.
human body being a carbon and water built structure , it would make sense to fuel ourselves with hydrated carbon aka carbohydrates the simple form that also comes with protein and fat at the right ratio , from a source that naturally appeals to our senses and that we had a symbiotic relationship with spreading it's seeds like the relationship between pollinating insects and flowers ,and also the type food would need to be consumed in it's unaltered state to fit with the fact every other creature on earth doesn't alter it's food apart from a few cases with their own enzymes but that's their biology and not using cooking methods that humans had to adopt to survive as the ideal food source declined , it would need the correct bowel transit time and a type of fibre that feeds the gut properly and keeps the intestinal track clean to fit as the missing puzzle piece for what is our true species specific food source . only thing that fits is fruits and vegetables . can disagree and argue all you like but are you willing to truly investigate and put it to the test , I've witnessed many that have and the only thing that's got some to stop is the fact they crave the foods they previously ate for decades as they've hyper stimulating cooked foods and also it helps them fit in socially and chase revenue streams selling bs supplements or various con diets like the laughable carnivore fad .
@@qedamawiessene5827 yep! Absolutely wrecked my body on keto which I did for one year and carnivore which I did for six months.
@@qedamawiessene5827 honey and milk fit too ?
@@Johnathan99john not really humans only meant to have milk from their mothers breast when they are babies , the honey is for the bees , everything we needed is in raw fruit and veg , it's that simple .
Nice presentation! Mike is a well balanced lecturer. Information is simple and digestible. I like all references to Naudi’s principles and emphasis on key cultural principles in Functional Patterns - like the books, having an experimental mindset - essentially figuring out what works and what not.
Can’t wait to see more! Keep it up! 💪❤️
Thanks for making this! I'd strongly suggest scripting future videos for the sake of clarity.
Also key SCFAs feed our microbiome; and glycemic load: more realistic idea for effect by all food components as whole on blood glucose levels. @25:09 can be caused by certain drugs and stressful situations as a form of shock. @38:19 read it yrs ago and it’s interesting.
Great Video 🙏
What about ketogenic diets?
So. Is processed sugar bad or not?
Thank you!!
So I'm training for the military and doing a lot of running, rucking, weight lifting, and intense combat sport classes. How can I figure out how many grams of carbs/sugar to ingest to gooshify into glucose? And when to consume it. Before bed for it to be stored for the next day, scattered about the day, etc.
So far the most unhealthy thing I consume (that I know of) is Monster 3-4 16oz cans a week. Funnily enough it doesn't have High Fructose Corn Syrup at least. It has table sugar, sucralose, and glucose. After an intense several hour session of combat sports and I get home feeling like I'm going to die, Monster is pretty much the only thing that revives me to beyond peak feel good. Now as I understand it's my blood sugar going from 0 to BIG.
Cane sugar, milk and a tablespoon of collagen would be ideal for you for a quick energy boost. The total for this “post workout” meal should likely be around 300-500cals.
Shortly after followed by a balanced dinner of an animal protein that’s balanced with carbs and fat for B vitamins. 👊🏻👍🏻
Combining protein carbs and fat together will help balance ur blood sugar
I have a question:
So I've hardcore cleaned up my diet this past year. It's gotten to the point where I legit can't eat too much bread or desserts in one sitting or else I feel like shit. I eat mainly meat, vegetables, and fruits. But there's one thing I have trouble shaking...jasmin rice..
I just need something that will fill me because I get constantly hungry all the time if I dont. If I keep rice in my diet I don't need to eat as much everyday. But if I don't, I have to feed the crap out of myself.
What would you suggest to fill myself up better without the use of rice?
Would Gluconeogenesis not be an answer to maintaining your blood sugar? I don't know too much about this stuff
Gluconeogenesis is a stress response to low blood sugar that actually causes HYPERglycemia
Pardon my smooth brain, but when it's all said & done, what is food? Meat/Veg/Fruit? This has been a stressful topic for me for too long. So very ready to simply my understanding & make peace with food.
This video had me thinking about anti soda ads a number of years back. They showed how much “sugar” was in soda by filling up the bottles with the number of grams of table sugar equivalent to the amount of high fructose corn syrup contained in the soda. A prime example of advertisements confounding how we think about glucose. The word is not the thing!
Thanks for the informative video, I'm always trying to learn more and improve. Im not convinced that Ray Peat has the answers diet wise though unfortunately. Saturated fat has been proven to increase heart disease risk factors long term alongside high consumption of red meat being cancer causing. Is cutting out foods such as Salmon/leafy greens/nuts in place of Coconut oil and bacon grease really the way? Additionally places like Hong Kong which has the highest life expectancy globally have consistently eaten grains and legumes in large quantities. When I look and listen to Ray he is far from what I would consider the epitome of health and functionality. Am I missing something? Im interested to hear other peoples opinions are as by no means do I think what I'm saying is the 100%.
We’ll be doing a video on saturated fats and likely separately meat consumption. I don’t agree with every single thing Ray Peat says and humans do have some adaptability in terms of diet but I do NOT believe avoiding saturated fat is healthy long term. Too long to explain here but will address this later. Thanks for your comment 👍🏻
@@michaelmucciolo809 Look forward to it, thanks for the response!
How to reverse metabolic syndrome?
Great! Simple 👍
Hi very good Videos. Have you a discount code for the 10 Weeks Course. The price is for me to High 😭
Funny thing I didn’t heard him talk about ketone bodies even once (beta hydroxy-butyrate). Which has anti inflammatory properties unlike glucose which is inflammatory (on high dosages, sedentarism etc.) this is partly why humans don’t need simple sugars cause the body can produce glucose via gluconeogenesis threw protein synthesis (yeah this includes the brain own sugars reserves), theres only one carbohydrate that is essential and thats called “FIBER” which in fact is on complex carbohydrates 😪
Ketones are a backup system of fuel for when our ancestors would have been ina survival state. Muscles use fatty acids at rest but glucose during exercise. They also store 400 grams of glucose in the form of glycogen and about 100 grams in the liver. Meaning your body stores about a pound of sugar to use as fuel. Cortisol and adrenaline must be used for gluconeogensis meaning your overall energy supply is limited by how much cortisol you can pump out since blood sugar must always be stabilized and the brain can at maximum use 40 percent ketones. There is a reason why T3 production decreases and ketogenic diets and reverse t3 increases. Decreasing overall metabolism and energy expenditure is how the body keeps the cortisol from liquifying your muscles since it can't tell the difference between a starvation state and voluntary fasting or keto. Simple sugar is not inmflamatory however grains are since they agitate the lining of the stomach. Simple sugar gets lumped in because its a subset of carbohydrates.
@@TumbleSensei wrong the ketogenic diet itself wont decrease t3, this is a common example of misleading information t3 is decrease because of a mineral imbalance that is produced when the diet isn’t been taken properly at a micronutrient level specially with iodine, selenium and zinc which all support the conversion from t3 to t4. Having a high protein to a moderate protein intake from 0.8g-3g per kg of body weight (this will rely on the physical activity of the giving person) will be a way to restore glycogen on the liver thus having enough glycogen to be produced whenever need it.
@@gio7602 t3 production is is glucose dependant. Any physiology class will teach you this.
@@gio7602 also its the conversion from t4 to t3. Not t3 to t4.
@@TumbleSensei nobody is saying it isn’t, thats why glycogen reserves serve for a reason. (My bad wrong diagram)
2:02 I really do enjoy functional patterns, its changed my mechanics overall. This is also a very awesome breakdown of the misinformation on sugar! FP does hold some great gems within their domain. One criticism I do have is, which doesn’t take away from your system what so ever. I have watched a number of Instagram lives and UA-cam podcast chats from FP leaders so to speak and maybe Philosophy just isn’t a good fit within your system. I see you’re trying to merge science and philosophy, which is interesting yet problematic in many ways. I’m not quite sure your claims are as sound as you portray them to be. Granted we have a lot of goobers out there who soak up nonsense (half truths), it’s easy to do so even when “educators” believe they’re correct. FP doesnt seem to see its own logical entailments and where this type of thinking can lead a world to. However, I know there is good intent here. These books, such as The Tryanny of words, seem to be like a Bible for thinking for FP and most of your followers. I also suggest they watch counter arguments made against this book as well as learning about the origins of its ideas. Very, very important.
What happened to Naudi?
a problem with reasoning from first principles is that if your initial presupposition is incorrect or incomplete, then everything downstream is incorrect or incomplete. If you have convinced yourself that you can "learn to think" infallibly by reading a certain book or books, it is very easy to become overconfident and dogmatic, which is perhaps a worse position to be in than where you started. just some food for thought.
Not if you understand that what you described here is one of the first principles. I'll grant you that's not how most people operate, but they should. That's how plato teaches people to think through Socrates, that's even biblically how Jesus taught people to think.
@@josephpchajek2685 Thanks for pointing that out. I should probably do the required reading before making such posts :)
Ray Peat has some good info. Danny Roddy has good info of peats
Cutting carbs does not “tank your hormones”, lol
Dunning-Kruger in full effect here.
There's actually plenty of studies showing the negative impact of stress-driven low-carb diets.
@@EricLevinson Yes, and it varies greatly from individual to individual. Myself included. Been nearly zero carb for two years, hormone profile is perfect and feel better at 47 than I did at 27.
@@EricLevinson
Study - Metabolism
"The problem with a lot of keto diet studies is that cortisol is infrequently measured, but this study showed no change in cortisol after six weeks of a well-formulated keto diet
Researchers (Volek) examined the effects of a 6-week carb-restricted diet on total and regional body composition and the relationships with fasting hormone concentrations
12 healthy normal-weight men switched from their habitual diet (48% carbohydrate) to a carb-restricted diet (8% carb) for 6 weeks and 8 men served as controls, consuming their normal diet
Subjects were encouraged to consume adequate dietary energy to maintain body mass during the intervention
Total and regional body composition and fasting blood samples were assessed at weeks 0, 3, and 6 of the experimental period
Fat mass was significantly decreased (-3.4 kg) and lean body mass significantly increased (+1.1 kg) at week 6
There was a significant decrease in serum insulin (-34%), and an increase in total thyroxine (T(4)) (+11%) and the free T(4) index (+13%
At the end of the 6 weeks, there were no significant changes in glucagon, total or free testosterone, sex hormone binding globulin (SHBG), insulin-like growth factor-I (IGF-I), cortisol, or triiodothyronine (T(3)) uptake, nor were there significant changes in body composition or hormones in the control group
www.ncbi.nlm.nih.gov/pubmed/1...
Showing that once they were fat adapted, they didn't have those big spikes in stress. Yet fat loss still occurred at a dramatic rate."
Just tell people to research Ray Peat. PUFA mention at start shows you’ve read him.
nice talk but i would have preferred you mentioned pesticides, especially in the corn syrup/grains...
Of course cardio creates a lot of stress and should be done in the same moderation during weight loss as before starting low carb. The problem with people gaining weight when getting older is to do with gradual malnutrition over the years of consuming, yes, mostly carbs and empty fiber which most people don't realise is creating bloating bc it's indigestible and damages gut. Also there is still a lot of misinformation that cholesterol and sat. fat is bad and ppl start avoiding it to "improve" their health when almost all their cells are literally made out of it.
Increase both in 'sugar' and vegetables oil consumption goes hand in hand with the uptake in heart disease. Since almost everyone already over consumes carbs, saying that taking additional table sugar is ok for metabolism will most likely just be misleading.
Btw, it would be interesting to look into if could it be that many young athletic individuals on high carb diets die from heart attacks when cells run on glucose and as a result produce a lot of lactic acid that damages the cardiovascular system.
Agreed about saturated fat. We’ll be doing a vid later on about it. Not sure about young athletes dying from glucose induced heart disease, would have to look into that more, but my intuition doubts it.
Tldw, any summary?
It's too in depth to summarize in a comment, but definitely more than CaRBs BAd like chud said. Chud lacks comprehension skills, don't be like Chud.
any summary ?
Summary is coming! Check out time stamps for topics your curious about, or watch in parts!
Just watch the video?? Why have we normalized laziness with terms like TLDR..If you care about something why can't you take the time to read or watch it?
@@slings7149 that's not laziness. Some people don't have enough time to watch the whole video. Due to other responsibilities.
Your body will produce up to 4 grams of glucose endogenously, meaning you don't have to eat any carbohydrates to live. Some physiologists argue anything over 4 grams activates the Randell cycle and leads to protein glycation and inflammation (and eventually degenerative disease)
Eating a predominately fatty red meat diet is showing to be the optimal human diet.
Tom Cruise spitting out some truth!
Lol!!!
A 50 minute video on sugar, and yet you never mentioned gluconeogenesis once. Odd choice. This is why many people like Dr. Shawn Baker have been able to stay 100% carnivore for years and feel amazing. Is it optimal for everyone? No, definitely not. But you don't need to ingest sugar to get glucose; your body can make it if you give it sufficient protein. Given the amazing results folks have seen on the carnivore diet, I feel like this should at least be addressed in a video claiming to give you "the truth about sugar".
You’re about 20yrs behind on a couple things
Isocaloric substitution of hi vs low GI foods have no effect on weight loss or metabolic health
Adding protein or fiber with hi GI foods essentially washes out the GI effect. I think you somewhat acknowledge this.
The benefits of lo GI foods are primarily due to fiber, and the benefits are independent of GI effect.
Insulin has no effect on weight gain independent of calories. This model has been robustly disproven in both nutrition studies conducted by Kevin Hall (NIH) and pharmacologic studies (Ozempic).
All these ultra-processed foods (UPFs) you mention that cause sugar/insulin spikes have no impact on metabolic health independent of calories. We evolved billions of years perfecting our glucose response. The reason why UPFs are bad is they are not satiating and lead to excess caloric consumption.
Grains are shown in NUMEROUS epis in lowering all-cause mortality. Even cereal grains.
Didn’t have time to really finish rest of your vid. Easier not to vilify any foods and simply stick with hi fiber, hi protein, whole food options that satiate you the most for less calories. UPFs can be a small component of any diet so long as it does not lead to overfeeding.
Please help me understand why my 15 year old is skinny ( I’m glad tho that he hasn’t gained a bunch of fat ), he built a computer and spends most of his time on it and insists on eating unhealthy foods. I’m very worried
He either has a super fast metabolism and can stay skinny easily or he's not eating enough.
Si está delgado o gordo da igual,asegúrate que tenga todos sus nutrientes
"Skinny fat." That's what I was for most of my life. Can't build muscle, but doesn't put on fat either because eating often enough.
Check if he isn't coeliac. It doesn't give obvious symptoms very often but it's hard to gain weight with it, that's for sure...
Soooo glad that someone is exposing all the lies about sugar. All these Doctors and nutritionist (so called) pushing the fallacy of a no carb diet.
The body makes the glucose it needs even in the absence of carbohydrates.
The only two macronutrients necessary for human life are protein and fats.
Essential amino acids and essential fatty acids.
There is literally no such thing as an essential carbohydrate.
This doesn’t mean that carbs cannot help fuel performance, but we need to be careful with words and facts.
Depends on what you would deem “essential” in a very literal sense but your being a little cut and dry. What the body makes glucose from matters, there are people who would not do well just eating proteins and fats and for them carbs would be “essential”. I’m pretty careful with words and facts, if anything you’re making it much more black and white than I was.
@@michaelmucciolo809 For them, eating carbs would be helpful, not essential. I deem "essential" on what the actual word means.
@@LawrenceAugust_ right but you’re nit picking on that when I never used the word anyway so not sure what your point is
@@LawrenceAugust_ you’re telling me to be “careful with words” when nothing I said was misleading
@@michaelmucciolo809 "If you want to maintain resilience to life stressors, you have to eat carbohydrates. There's no way around it." This is completely UNTRUE. However... you didn't say "essential". I stand corrected.
Nope. Mitochondria dont run on glucose. You also dont have to eat any carohydrates to provide enough of them to all your cells.
You started off by saying that you try to do the best job possible to present this info. You nailed it sir. Except the part about Ray Peat. Not a good person to follow for ultimate health. Sorry!
Come again. What is Metabolism?
So I can eat another tub of ice cream?
Good video i Just dont like the sugarphobic movement
…….insulin……? Hello?
The studdering is REALLY HORRIBLE. Especially when you are are trying to conclude your points. All this work and you studder so much. I really want to be constructive here, listen to your lecture without watching it, write down all the unnecessary filler words, umms, uhs, and tally the studders. I know you'll improve after seeing it.
Education is massively important, this broad overview is important to share.
So I'm halfway through and there was very little stuttering. This is a complicated subject and he's going off script. I'd like to see how you do in this situation.
@@slings7149 in a conversation (or this monolog) the viewer listens to someone.
When you present a topic.
The viewer doesn't have to believe what you are saying but you need to believe what you are saying and say it clearly.
The whole point of making a video ... to be understood.
@@GUIDE_Nico so you're saying that him stuttering, (barely noticable) means that he doesn't believe what he's saying
@@slings7149 none of this is complicated. Maybe I should have saved his feelings and not lead with "...Horrible." I bet he loves your defense of his video. This comment was for him. The fun semantics of this not studdering and/or not being distracting is really what this comment section is all about. Half the point of these books he references.
Now again... does he studder?
Does he say "ummm" as soon as he is trying to give his point ? Yes he does. -He should work on that studdering and presentation. Retake the video.
I gotta say Nick, you’re way over-exaggerating the quantity/impact of filler words on the presentation.
I appreciate that Mike’s taken the time to personally digest this information and explain it off-script, rather than reading off a teleprompter.
Also, it’s “stutter”, not “studder”. See, no one’s perfect ;)
Dam great info I just can’t listen to him lol
whats a poofa again?
PUFA - poly unsaturated fatty acids
This is garbage, Don't watch.
Great rebuttal. What a useless comment lol.
No this is what we need to hear
Saturated fat blocks insulin receptor sites on cells and as a result sugar remains in the bloodstream and blood sugar level rises.
44:35 A tablespoon of sugar has 48 calories
You see I don't believe that at all. There too much margin of error there because saturated fat comes with different make ups;palmitic acid, stearic acid, muriatic acid etc.
Palmotic acid is the most abundant fat in the body protecting every cell membrane. When we consume palmitic acid our ldl goes up but makes them benign an plump and healthy in the process.
Main nutrient for steroids
Protects you from the sun
Helps carry vitamins to cells
Saturated fat is important and it's never black and white, life doesnt work that way.
So why something so abundant be bad. Maybe it's not the fat that is the problem but something else, maybe bad metabolism, maybe overconsumption but do not demonize a nutrient without knowing both sides of the story.
I’ve got a bag of sugar right in my pantry that’s 30 cals per 2tbsp which is 15 cals per tbsp, happy to take a screenshot and send it to you.
Lots of conflicting research on saturated fat. We’ll be doing a vid on that later. Seed oils are poisonous so hopefully I’m assuming you’re not recommending people do PUFA’s in place of saturated fats. To be honest you sound more just like a hater rather than someone trying to give out good info. Probably best to just sit down.
pr໐๓໐Ş๓ ☝️