Three Studies Separately Confirmed The Best Diet!
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- Опубліковано 13 тра 2023
- Three studies all published this year have independently confirmed the best diet for human health, and we’ll go through each study step by step.
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Here are the links to the research papers referenced in the video:
pubmed.ncbi.nlm.nih.gov/37132...
www.cochrane.org/CD011737/VAS...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
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#Diet #Health
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![The Best Diet According To [18] Studies](http://i.ytimg.com/vi/xMTrASz2igo/mqdefault.jpg)
Links to the three studies:
pubmed.ncbi.nlm.nih.gov/37132226/
www.ncbi.nlm.nih.gov/pmc/articles/PMC10053756/
www.ncbi.nlm.nih.gov/pmc/articles/PMC10128075/
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Thanks for the garbage studies/trials !!!
The issue with low carb is that very few people do it correctly. People need to have lots of green leafy vegetables for the potassium, otherwise heart health is severely impacted. Sure, you can survive on fats and protein, but it is not nutritive enough if you don't add the minerals and especially potassium that you would otherwise easily get from potatoes. That's the limitation of those observational studies. There is no standardized protocol and hence no control for diet adherence.
A friend is crazy about Keto Diet, She scared me! Her meals are all animal fatty such as pork fat white meat, spent lots of money for Keto products … Right, there’s no real Keto diet results study!
@@toto6257 Easy, spend 1h with her along with ChatGPT, tell her to watch her "sources" with you (she likely gets the info from Paul Saladino, Shawn Baker, Ken D Berry, Eric Berg, Sten Ekberg, low carb down under, ect..)anyway
these guys rarely cited anything but when they do they either do 1 or 5 of these things
1. mispresent
2. Misquote
3. Industry funded
4. Weak evidence such as J curve and U curve which happens all the time to epidemiology
5. Zero human outcome evidence but only mechanism
finally selling courses and supplements is the major red flag
*CLick Bait, therefore I Un-SuBBed!!!*
*I am the CLick Bait KiLLing Machine!!!*
I have always wondered if the people/researchers who use The Mediterranean Diet as evidence of a healthy diet have ever lived on The Mediterranean???
I have lived in Spain for 5 years and I think one of the biggest points that is missed when considering the health in the Med area is stress levels...People here drink a lot, smoke a lot, eat a lot of bread, eat a lot of meat and seafood but they definitely seem less stressed and with the amount of sunshine they get I can't help but wonder if one of the major determinants for a healthy life is simply to have less stress and more sunshine...and of course I'm not saying that alcohol, cigarettes, bread and meat is the way to lead a healthy lifestyle, I just think stress and sunshine are overlooked...
I agree that other things than diet might make meditaranian people healthy. But you fell for a misunderstanding, the "meditaranian diet" in health studies is not what people in Spain actually eat. It is just a name for a certain diet.
@@Coromi1 LOL...I am aware of that I just find it amusing😎
@@Coromi1 But who actually eats the "mediterranean" diet, apart of a tiny subset of health fanatics that eat a lot of nuts, legumes on top of fatty fish, green vegs etc? They certainly wouldn't have any weight in a huge prospective study from the US. Spain, on the other hand, has the highest meat consumption in Europe and one of the highest in the world, and also one of the highest life expectancies (#1 for both meat consumption and life expectancy is Hong Kong). And yes, just coming back from Barcelona I was surprised of the number of people drinking alcohol in the morning (our hotel on the coast had wine on the gigantic breakfast buffet).
Just watching a series on UA-cam of country people in Chana cooking meals. The main diet is dried pork, quite fatty or eggs with a lot of greens and a small portion or rice of a wheat bun that looks delicious, like filo dough. These are beautiful, strong people. Clearly meat and greens dominate.
@@brookstorm9789 would you mind posting the link👃
People always get caught up in the details... Just maintain a healthy weight avoiding excess calories, eat natural foods according to what your digestion allows, avoid processed junk, supplement with common sense and exercise regularly.
what type and where do u often exercise bro?
This pretty much sums it up... People make their lifes harder than it should be
In other words, forget what Dr Stanfield said and listen to you. Thanks!
The best diet is not to eat.
@@kayumochi that's actually pretty much exactly what Stanfield says. He specifically recommended avoiding low-quality (i.e., processed) foods in this very video. Stanfield himself liked the comment, ffs.
One I think we can be pretty sure about--regardless of diet (low carb, keto, carnivore, vegan, etc.) eliminating sugar, refined carbs, and processed foods will lead to much better health!
Absolutely. We need to move away from the standard American diet
you forgot to mention saturated fats (as mentioned by Dr. Brad Stanfield, in this video).
I think Omega 6 is too much in western diets and canola and sunflower and similar oils actually bad. I cook with saturated fats and otherwise take krill oil and use olive oil, the latter being mostly mono unsaturated not poly unsaturated.
We tend to define diets in terms of what foods to avoid, but I like to also emphasize diets in terms of what foods to add or eat a lot of. In addition to what you mentioned above, what has worked for me is adding an abundance of vegetables and fruits, an abundance of nuts and seeds, and an abundance of foods with high soluble and insoluble fiber content. High-quality food types (e.g., whole-foods, low glycemic, with very high content of micronutrients), nourish our body and helps us manage hunger.
@@TangoMasterclassCom Vegetable oils and fried foods
Here is the Summary:
Three recent studies independently confirmed the best diet for human health. The studies analyzed different diets including the low carbohydrate diet, low-fat diet, ketogenic diet, Mediterranean diet, and others.
The first study, published in the Journal of Medicine, was a prospective cohort study comparing low carbohydrate diets to low-fat diets. It was a massive observational study involving over 371,000 participants between the ages of 50 to 71 years old in the United States. The study found that those following a low carbohydrate diet had increased rates of death, heart disease, and cancer. The study suggested that a healthy low-fat diet with minimal saturated fat intake would be an effective dietary strategy for healthy aging.
The second study, published in the British Medical Journal, was a systematic review and meta-analysis. It found that the Mediterranean diet and low-fat diets were most effective in reducing all-cause death rates.
The third study was a narrative review discussing the Mediterranean diet and its benefits in limiting many culprits in the standard American diet that drive cardiovascular disease. It also discussed the keto and other very low carbohydrate diets, stating that while they have been promoted for effects on weight loss, improvement in insulin resistance, and blood sugar level control, they can also promote increases in LDL cholesterol.
All three studies suggest reducing low quality carbohydrates and saturated fats and replacing those with high-quality proteins.
Low fat isn’t the answer, just low saturated fat. Nothing wrong with loading up on extra virgin olive oil. Supercentenarians living to 110+ prove this.
When you write "high quality protein", do you mean plant protein?
Thank you ❤😊
@@FreeFromAllThings There's no high quality plant protein.
if the low carb diet has so good benefits, why did they increase the rate of death in the first cohort study?
My family is genetically predisposed to heart disease and cancer. Grandfather died of a coronary at 49, 53 yo cousin too. I've always been very thin and active, hiking, backpacking, running, weight-lifting, etc. I have naturally high cholesterol and was diagnosed with prediabetes 11 years ago. I tried a low-fat WFPB vegan diet and found eating this way keeps my glucose levels in the normal range with the added benefit of dropping my cholesterol 100 points. LFWFPB suits my body type well. I feel great!
What does LFWFPB stand for?
It's low fat, whole food, plant based.
@@Nelis1324 Also known as a destroy the environment while becoming nutrient deficient diet. It definitely requires supplementation and often leads to awful gut/digestion issues.
@@123jmccoyavoid avocados and olives/oil. Keep your vegan diet extremely low fat.
@@EinSofQuester I don't know why you posted this comment as I already keep my diet very low fat. That's why I commented that it's low fat whole food plant based.
Im so happy to watch a real doctor who is recommending stuff based on actual studies, keep it up!
I am gratified to see that in these studies carbohydrates are classified into “low quality” and “high quality” categories, based on the level of processing.
I am disappointed that fats are not treated with the same level of discrimination. Instead, fats are divided into “saturated” and all other fats. Saturated fats are generally not highly processed, while unsaturated fats such as industrially processed seed oils are grouped together with fats such as olive oil, based on their origins from plants, and not whether they are substances that humans evolved to consume.
Moving to the Mediterranean and low fat diets also removes highly processed seed oils from ones diet, while grouping diets high in both saturated fats and highly processed seed oils together confounds the distinctions between these two types of fats on human health.
I suspect that removing both highly processed carbs and highly processed seed oils from the human diet is the real key to healthy eating.
Well said.
It's the war against meat and dairy that we're seeing played out in these "studies" for some time now
Good points!
And we STILL hear from various "experts" and groups about the joys of seed oils when they're like one of the worst things humans have in their diet at present.
The food industry still has its claws deep in the scientific community it seems.
Or parts of it open to being bribed.
@@scotlandtheinsane3359 The food chain at all levels is filled with refined seed oils, sugar, and high fructose corn syrup. Unless you cook it yourself from basic ingredients it’s impossible to avoid these fake pseudo-foods.
Junk food is basically flour sugar and seed oils. Cut the junk and you avoid all that.
I think LCHF would perhaps perform better if the fat source was specified as focusing on nuts, seeds, olives, avocados etc. Also if the low carb diet ensures it was still rich in fibre from non- starch vegetables and Berries.
It is hard to compare low carb to high carb as there are so many variables.
If the vegetable content was the same across both diets AND the protein (including quantity and source), then the strength of the analysis would be greater.
Well 6:20 I see that reducing salt in your diet is increasing your overall mortality risk, if you forget the huge uncertainty range. ,😂
I lost only my weight when I start going low carb, getting away from this starchy ( sugary food) . The body does not know , if the glucose or fructose came from legumes or juice or candies. But for the body it is important, how the sugar is moderated by the fiber.
I have Kefir everymorning😊
John schaffenberg that has 102 years, says that more than 50 % of your callories must come from carbs.
No diets for me anymore. Just eating whole foods, best quality I can get. Never touched processed foods, eating fermented foods I prepare myself. Sugar could not exist for me. Not frying food just sauté them in high quality olive oil or other healthy fats. This works for me and I’m happy. Might not work for someone else with different needs 😉
I had interesting results from a high fat low carb diet. I did it last month and for the first time in my life I got my period with zero PMS symptoms. I’m 38 and my PMS has always been terrible. I was so shocked and confused about why the diet made such a big difference. (I always eat fairly healthy, non-GMO, mostly organic).
A very low carb diet changes hormones in women. This is considered a problem most of the time, so women get often advised to eat more carbs at certain times. I wish I could know how the keto diet works on the longer run for you. But still, thank you for sharing, it's interesting. Oh, and please consider that the keto diet may make you feel better and still increase the risk of cardiovascular desease.
Your body responded so well because it is how humans have eaten since we have existed.The diets of today, most are no more than 100 years old and we are shocked at how healthy and good we feel eating our natural diet. Crazy to even suggest it is wrong.
@Alexandria Earthing 💗 🌏 How long did our ancestors have the use of
1. Sharp weapons (knives/spears etc)
2. Fire
3. Cooking?
In the absence thereof...whatcha gonna eat?
@@Alexandria_Earthing ... and our early ancestors only lived until they were 40 years old.
I also got my period using this exact same diet, and I'm a man!
Thanks for this calm, nuanced reporting!
Exactly the info I’ve been looking for. Loved this!
I've tried that best diet and even eliminating the high fodmap foods it gave me crippling ibs-d. Cut veggies by 80% and added fatty meats dairy and that all went away. GI Dr just shrugged his shoulders and said whatever works for you. I stay away from high carb, sugars and all seed oil so no fried foods. So far all good 🤞
Thats not normal. Sounds like your damaged.
This does happen for some people (certainly if you are not used to it). Nutrition Made Simple channel has a video about it. It's fixable!
Introduce whole carbs like beans slowly.
I'm glad you found something that works. I also had debilitating IBS-D for decades and it went away totally on keto. That was eight years ago so I believe it was simply done by eliminating the foods that were the cause. I have zero desire to add them back in.
The well balanced whole plant diet is superior. It gives me a lot of gas but my microbiome is amazingly healthy (had it tested) and I never get sick. I'm 52 now and after 22 years on this diet I look years younger. Try it, most people don't get the gas issues if they gradually introduce beans and grains.
A lot of it has to do with what these people were doing from age 1 to age 50. If they're following a low carb diet, then most likely they struggled with weight and a poor diet beforehand. There are just so many variables in a study like that. I feel so good on low carb vs low fat. If death is coming early, at least my quality of life has been greatly improved.
I’m feeling the same. For me, keto has given me a quality of life that’s dramatically better than anything else I’ve tried, to the point that I’d still prefer to die earlier with my brain feeling this good vs. a longer off-keto life. But to be sure, I hope for an option that gives me the same brain-fog benefits of keto while not carrying the risk of fat, etc.
The have epilepsy though, so I probably should have been keto my whole life… and perhaps that’s why keto is such a dramatic change for me.
Thanks have been successful at other diets in terms of weight loss/maintenance, but none moved the needle on how my brain feels.
I’d like to try doing just IF without being in ketosis, but I’m so far unwilling to take the risk of sliding back to the pre-keto me 😮
True, those who need a low carb diet often start because they are obese or morbidly obese. This obesity has to have an effect on disease later in life. As they say in statistics, correlation does not always equal causation.
Yes, I just want my health-span to equal my lifespan, whether I die next week or in twenty years time. I don't want to live forever, if my quality of life is poor.
I said the same!
I mean this is another one of his low carb is bad videos..
If you lead a sedentary lifestyle, got obese and desperately tried Atkins to get out of it you probably had a lot of health issues going on
Glad to hear that you’ve found a diet that works for you. Thank you for sharing
That was great, Brad, and opportune for me as well, as it provided my just-published post w/ a great bottom line!
Sounds absolutely logic.
Thanks!
Im half turkish and been to most Mediterranean countries and have many friends from them all. Their diet is faaar from plant based or free from saturated fats because they binge in lamb, pork, fish, organs, sausages, hams, salamis, cheese, cheese and more cheese, butter, eggs and REAL ice cream from actuall cream. Also a great variety of fresh veggies, herbs, olive oil. And everyone eats atleast a loaf of white bread every day. None of them would even consider going even 50% plant based.
So this concept of the Mediterranean diet being dominated by plants, legumes and nuts is very missleading
Yes, exactly, i am greek and what you say is 100% true! We try to eat as much meat and fish etc as possible, it's just that people can't always afford it.
We do eat a lot of bread also, perhaps not a loaf / day but i would say 1/3 as minimum to 2/3s.
Tomatoes, onions, other green vegetables we eat a lot but also lentils and other soups like these.
Generaly, we eat whatever we can find, lol, but not the american - western shit :)
@@georgetosounidis5545
I tend to spend most of my money on good meat and such, instead of expensive clothing, shoes and accessories, cars, cigarettes, crappy food.
@@davutberntsson7058 yeah, same here, otherwise you're gonna pay for it later with your life!
I totally agree, and I actually wrote a similar comment a few months back under a video propagating the Okinawan diet (an island in Japan) as a plant based diet, which is totally misleading! They do eat various vegetables and legumes but their diet is extremely high in saturated fat and meat. I really don’t know why these so called doctors and researchers keep lying about these diets and I’ve always been puzzled by their stupid unrealistic studies
there is like 1000 types of cheese in Turkey. And both Greece and Turkey love their Souvlaki/Kebabs. And then those countries have Mezze and with Mezze of course all 100s of types of bread to choose. Italians love their Pasta with creams and Pizzas.
I am Turkish not from Mediterranean but the Black Sea. I think our food is healthy. We don't consume much red meat or chicken but live on small fishes such as Sardines, Anchovies , Whiting , I don't the English name (Çinokop) , love fermented vegetables all sorts, salads ie.Rocket, carrots, celery, cabbage always with olive oil and lemon or vinegar never with mayonnaise as in France, consume a lot of sunflower, pumpkin seeds as well as hazelnuts (%80 of Hazelnuts in the world are grown on the Black Sea), no spices, steamed or stewed vegetables such as cabbage, broccoli, beetroot (not healthy probably because of oxalates ), potatoes. Maybe it'd be bias but I would say the Black Sea Diet is better than the Mediterranean Diet.
Eight years ago, I funded an N=1 study of keto. I lost significant weight and was able to get off all my medications for type 2 diabetes, hypertension, and high cholesterol. I also corrected my sleep apnea and no longer need my CPAP machine. And the biggest impact was in eliminating my debilitating irritable bowel syndrome. I have zero interest in changing my diet to match what the observational studies say. I will stick to my animal-based intersection of the Mediterranean and Keto diets, thank you.
If you have nigh LDL, unless your have a blood test, you likely won't know before you drop dead - you can't feel it. Very risky without monitoring that at least.
And the IBS... did you have that diagnosed?
I ask because it's not something you can self-diagnose. Many people who have IBS symtpoms actually just have a problem with gluten or other wheat proteins. This can be undiagnosed celiac disease, intolerance or an allergy. In this case, cutting out gluten and wheat products will have the same effect.
Trying a radical diet, one that is neither natural for humans nor scientifically proven is never advisable. If you're happy with your diet... good! It's still risky, not just for cardio-vascular health but also cancer. That's what the study shows and that data is worth far more than anyone's opinion.
Your science is no better than the title of this video. A confirmation. Really? I truly believe you believe you know what is the best diet as well as how harmful LDL’s are but the fact there there are better evidence through large randomized controls trials that are double blinded than the confounding factors in these studies he used that suggest different conclusions.
For example the low carb diets may have had more obese comorbid subjects who were not exercising nor sleeping, important factors not controlled for leading to increase deaths and cancer.
There are healthy and unhealthy fats including saturated fats.
Just like there are plant base foods also that are beneficial and harmful.
There are carbs too that are better consider glycemic index and effects on peaks in glucose.
I did like how he does state that it is an individual issue and some of the short falls of the study but to state it confirms the best diet? Sorry. Too much, intentional or not , bias.
Sticking to the more specific evidence like reducing highly processed foods, remembering some processed foods can be good for you., safer pasteurized milk, or less expensive and easily accessible frozen vegetables or wild fresh salmon and canned tuna.
Nutrition is important but don’t you believe a healthy active person who sleeps well , gets plenty of sun , relieves stress through breath work or some mediation or whatever, has strong social connections and sense of purpose may be able to get away with eating foods that aren’t as good as others without such life behaviors?
Excellent information. Thank you!
Thank you Dr. Stanfield! Terrific video and suggestions!
Dr. Greg Hicks
Thank you, Dr. Brad Stanfield. Diet is so important. I think this is another great evidence-based video.
We need to make sure that everyone understands that there is a huge difference evaluating a diet at surplus vs maintenance vs deficit. A lot of the comments around these topics seem to ignore this and only discuss the diet in the context of weight loss. Almost EVERY single diet at deficit, even the famous pizza or Twinkie diets improve blood sugar, lipid levels (though they have various effects on muscle/Brian atrophy etc.). If you eat a Twinkie or Pizza diet at surplus or maintenance however, vastly different results from a more sensible diet would be observed on both blood sugar and lipid levels.
Exactly this, a lot of these studies are worthless. I'm unsure why this channel is peddling them yet again. Instead, looking at the individual diet components gives you a better idea since there's more science available for it that is of high quality
Thank you Sir, good reinforcing info.
Great review dr. Stanfield!
I personally take away that yes, indeed changing to a plant based diet seems to increase your longevity, what I would like to study however is quality of life on a meat based diet vs vegtable based diet. It seems to me a lot of the people who switch around do so more for an improvment of quality of life rather than a improvment in longevity.
I have been on Keto/Carnivor for over 5 years. I lost 80 lbs and kept it off. I have had stomach issues all my life and lived off rolaids etc., but as soon as I got on Keto that went away. I think it is also largely from using ACV every day. As soon as I go off keto it isn't long before stomach issues return. Even when I cheat I stay away from Veg oils and sugars. I only use stevia as a sweetener. My mom is now 90 She also started keto 4 years ago and it has helped her tremendously with stomach issues and reduced arthritis pain by 90% My weakness for carbs are pretzels and breads. Though I refuse white breads etc I make my own whole wheat sourdough when I cheat. So I find it hard now to see that you are saying keto is bad. Have you also checked Dr Berry on YT He is a MD keto carnivore Dr that I also follow. Oh and I started keto when my dr told me I had fatty liver disease. My last blood work 4 months ago was all good.
I'm Keto like you, but I think Dr Berry may be best listened to with a fact-checker... 😉 try to take more of what he says with the same pinch of salt 🧂 you'd sprinkle on your ribeye
I thought it was impossible to be on keto diet that long. Don’t you ever crave sugar, or fruit or something sweet? Besides the homemade bread.
I use Stevia as a sweetener. Knowing that sugar is basically slow arsenic poison I avoid it at all costs. Same with veg oils. Fruits are allowed on Keto once in a while and berries like black, rasb etc are the best for keto.@@oscarsh2909
@@mark7428 He actually didn't say that anywhere in this video, you seem to have a bias of some sort. My cousin was on keto for several years and then had a heart attack because his arteries were clogged.
Your health got better because you stopped eating all the sugar, fast food and other junk there is on every corner in this country. Make sure to check the health of your arteries next doctors visit
Excellent information.
Thank you so much for that info!
Intermittent fasting worked for me. Lost 90 pounds in one year and have kept off for 2 years. In the past, whenever I "stopped dieting" the weight just went back up. Of course, now I really pay attention to what I eat. Low carb and high protein keeps me on track.
nice review. the biggest challenge is studies evaluating keto do not distinguish between a keto diet that is based on healthy fats (salmon, avocados etc) and a keto diet that is based on bacon grease and they are all lumped together. most of my patients that do keto, do not know the distinction either and they think just because they consume no carbs then can eat whatever fat is out there. we do need studies focused on properly done (clean) Keto diets.
This is more or less exactly what I wanted to comment. People who do keto could live on frankfurters and mayo and it would still be keto.
Since the meditteranean diet appears to be healthy and is not low-fat, the type of fat does appear to matter quite a bit.
exactly what I thought, doing large studies on dirty keto diets is quite literally void and useless. I do not understand why they still aren't making the shift to studying clean low card diets, in THEORY a low carb + low saturated fats diet is the best, so why not study that???
I've eaten the same thing every day for 5 years.
I fast for 18 - 20 hours and then have 2 meals in my 4 - 6 hour eating window.
1 can of sardines
6 tablespoons of olive oil
1 cup of sauerkraut
2 boiled eggs
60 grams of walnuts
60 grams of macadamia nuts
1 Brazil nut
2 cups of broccoli
2 cups of rice cauliflower
Half an avocado
2 tbsp of salmon roe
2 tablespoons of organic parsley flakes
.2 oz beef liver twice a week "a small bite"
Occasionally 4 oz of chicken breast.
Dessert
6 raspberries
6 blackberries
20 blueberries
15 grams super dark Montezumas chocolate.
I'm in ketosis 24/7 and have been on this diet for the last 5 years.
So, I guess this would be my version of a Mediterranean keto diet. This is my keto diet.
I've eaten the same thing every day for 5 years.
I fast for 18 - 20 hours and then have 2 meals in my 4 - 6 hour eating window.
1 can of sardines
6 tablespoons of olive oil
1 cup of sauerkraut
2 boiled eggs
60 grams of walnuts
60 grams of macadamia nuts
1 Brazil nut
2 cups of broccoli
2 cups of rice cauliflower
Half an avocado
2 tbsp of salmon roe
2 tablespoons of organic parsley flakes
.2 oz beef liver twice a week "a small bite"
Occasionally 4 oz of chicken breast.
Dessert
6 raspberries
6 blackberries
20 blueberries
15 grams super dark Montezumas chocolate.
I'm in ketosis 24/7 and have been on this diet for the last 5 years.
So, I guess this would be my version of a Mediterranean keto diet. You mean a keto diet like this one?
@@bear.5739 Seed oils have to be avoided. Clean keto means healthy sources of fat such as tallow, animal fat, butter, and avoidance of seed oils.
Thank you for your integrity
Thanks doctor for analysing all these valuable information. People should always take care of the fundamentals: Sleep, exercise, diet & emotion.
If we're going to take prospective studies seriously then we should tell people to eat Ice Cream since over 30 years there has been a consistent finding that it's protective against T2D by a whopping 22% also for diabetics its protective against CVD. Maybe it's true that LFD is superior but if we're being honest with ourselves the quality of this research is very very very low, for starters one FFQ a year? Plus another hard reality is that there is a plant based carb bias amongst researchers and whos applying the adjustments is very important. You can get one set of data to give two separate conclusions, we all remember the metformin findings in diabetics showing a huge protective effect that didn't hold up under a different analysis.
I always am a bit confused about mediterranean diet, as someone from the mediterranean. I would not call most mediterranean diets low carb nor low fat, as bread and olive oil are part of almost every meal. Also meat products are a strong staple of it, if you know anyone who is trying to be vegan/vegetarian around the mediterranean you'll see it's challenging (most soups, lentils, chickpeas will always have some meat cooked along them). However it would seem from most studies, it also happens to be one of the healthiest.
The only conclusion to draw is that whatever the US "Mediterranean diet" is much healthier than whatever the standard is.
It eliminates refined carbs and seed oils, which are the source of perhaps 95% of American health problems. Clean keto does the same thing, but better.
@@grugnotice7746 except there's little difference metabolicly between refined and none refined carbs. Bread, pasta, rice etc, regardless of the continent in which you are eating them are just flat out high carb. So your explanation really doesn't stand up to facts. The original comment is right, we likely misapply the term "Mediterranean" and we try to apply the term to a limited selection of foods, while ignoring other prominent parts of a real Mediterranean diet
@@matthewhunter6421 Glycemic index is real and important.
@@grugnotice7746 You hit the nail on the head and is what the author of this video and the studies are all missing. The difference in the outcomes is not from the "low fat" but from the reduction in the very bad fats when lowering all fats: The vegetable/seed oils and the frying in these oils in particular that are problematic, People on low-fat diets are avoiding these (and all fats) in general and the only reason they are not falling as ill as those who eat modern western diets. If you look at the results, Mediterranean is clearly the winner, and it is BY NO MEANS a low-fat diet. I'm frankly shocked at how shallow the studies are with the correlations and false conclusions. Mediterraneans have plenty of saturated fats in their diets, and some saturated fats are essential. Olive oil is also like medicine as well as cod liver oil which is high in sulfated vitamin D (among other vitamins). I grew up in a Greek and Croatian family, spending most of my summers in those countries, so I speak from experience in these diets. Rid yourself of sugars, starchy carbs, white breads, seed/veg oils, and don't fret over pure grass-fed butter and other organic saturated fats. Ensure you have some femented foods (rich in K2) in your mix. A glass of red wine a day is also going to extend the years and there is a massive amount of evidence for that.
Oh... and a bit of short, but intense exercise is key. A 5 minute intense workout is 10x better than a 5 mile walk.
Excellent video! Direct, strong, clear, no-nonsense. Seems correct too.
But where is the $2 tip option?
Will be informative to see a discussion between you and @Paulsaladinomd!
I looked into the first study that was linked. The study gathers its data via a questionnaire. In medicine a questionnaire is among the lowest quality ways to gather data. The study asked patients what they ate in the previous year, check page two of the study under the title "diet assessment". A typical person does not know what they ate a few days ago, let alone over the whole year. Nor do they properly distinguish between categories of food such as regarding saturated fats in terms of healthy animal products (i.e. organ meats, grass fed steak, eggs etc) and unhealthy animal products (hotdogs, burgers, etc). Understand also that someone who eats a lot of "saturated fat" as far as a questionnaire study is concerned (aka someone eating fried chicken, burgers and other bad quality animal products) is less likely to be as health conscious as someone who eats a more plant based diet (who thus also is more likely to exercise and avoid other harmful activities like smoking and alcohol).
To actually confirm which diet is best you would need to compare more detailed categories. There is a huge difference between healthy saturated fats (organ meats, eggs, grass fed steaks etc) and unhealthy saturated fats (fast food fried chicken, fast food burgers etc which would be typical saturated fat dishes in the USA where this study was conducted)
Interpret this study however you want, but do not think that science has just confirmed the best diet with a simple observational study with a questionnaire as its data source. Always question the study that you are using to make decisions about your health!
Thank you. I was very uncomfortable with the "open ended" statements being made, as studies. Seems nowadays, anyone can mince words to give the illusion of legitimacy. Quite frankly, the advice being offered, seems to contradict the tons of data and research I have viewed. I believe there is a bias here. In a previous video, he alluded to NAC, and that therent aren't enough studies to prove it doesn't cause cancer. Wow! So the word gymnastics is unbelievably misleading. And the only motive I can think of is because, well, NAC has been used widely to prevent covid. Motive is quite clear. Big pharma lacky. And also has himself product for sale... RED FLAGS
@@Amor-Fati. 100% !
well said!
Definitely agree with the results. After trying IF, KETO, South Beach, CR, etc. I find that Mediterranean diet is the easiest to sustain and studies show best outcomes... plus correlates well with blue zones. Med diet is technically BOTH LOW - BAD CARB and LOW BAD FAT. Protein sources are a mix of plant and animal. I currently follow med diet however I added CGM to further guide my carb choices by looking at its glycemic load/index. Surprisingly some supposedly good carbs or foods like Oatmeal and other grains can raise your blood glucose quite a bit.
Blue zones are whole food plant based 95%+ vegan. low IGF1
I have been wanting to try CGM for years but it seems to be outside of my budget. How much are you paying per month for CGM?
thats what is called balanced diet
Exercise, exercise, exercise……then and only then work out what keeps “you” healthy.
This is a good one you made Stanfield!👍✌️
Thank you Sir ❤️
I was taking a protein isolate (dairy) and it took me a while to figure out the additional amino acids were causing goutte. That was the first and last time I had to deal with that excruciatingly painful issue. Just imagine what crystals in the joints of your feet feel like when you are trying to walk. A very very big Ouch.
How long did you take that supplement?
High fat, low carb for years and I look and feel great. Too many variables for me to put much faith in these studies.
Love this channel
The beauty of sciences is that it doesn't matter what you want to believe. Thanks for the great info and video! 💚🙏
After four years of experimenting I have arrived at a dietary pattern that cuts out refined grains and ultra processed food and prioritizes non-starchy colourful vegetables, low-sugar fruit and lean protein, mostly eggs, chicken, fish and seafood. I eat small amounts of many different nuts every day. I eat modest amounts of aged cheese, fermented dairy and full fat yogurt. I eat legumes a few times a week. I make sure I hit high fibre targets and low saturated fat targets every day plus all the micronutrients. It’s a delicious and easy diet, as well as healthful.
about the same here. I just want to point out: cheese is not always...cheese. Sheep cheese differs from cow products. Have a nice life, thanks for sharing.
I second this method. I think the core is to ban processed food (added sugar being the most common form of processing) and don't eat too much. With that, intuitive eating will adjust our diet like auto-pilot. Our body tells us when it's time to eat more vegetables, fiber, meat, etc. Notice that intuitive eating will backfire if processed food is not removed.
How is your saturated fat low with eggs chicken fish seafood cheese dairy yogurt in your diet?
Healthful, in your own opinion. Dr. McGregor, "We think it’s because animal proteins, such as meat, egg white, and dairy protein, increase the level of insulin-like growth factor-1 (IGF-1), a cancer-promoting growth hormone involved in the “acquisition or progress of malignant tumors.”
@@JakeRichardsong and that's Just your opinion. 😂 Do you understand? 😂
I figured keto is good for me and the 30 pounds of fat I lost with it was way better for my heart then anything else I could be doing
The age of the study is probably the problem. We didn't learn about how bad seed oils are for you until recently. A diet focused on eating lots of fat 10 years ago would certainly be dangerous, since you would be eating a lot of vegetable oil and shortening rather than tallow and lard.
i think the fatty liver is real problem and yes those seed oils and bad carbs are your way to the fatty liver
Good luck with your cholesterol
@@leotravel85 Newer studies have shown that keto/carnivore diet enjoyers experience not arterial plaque buildup despite higher cholesterol levels. This is information that has only become available in the past few days and is still VERY preliminary. But it matches very well with our lived experiences. Who on the keto or carnivore diets has had a heart attack? None!
@@grugnotice7746 Probably more than one. High cholesterol is always bad, period
thanks again Brad
Thank you 🙏🏼
Absolutely critical and stellar information right here. Thanks doc, you seriously rock my friend, much love and appreciation.
Well that video was a quiet bombshell for ! I'm 70 now, I've been playing with diets since I was 30. Vegetarian ? Put on weight and felt slothful. The Zone diet made a lot of sense, as did the Blood type diet. Keto was the most powerful for weight loss and energy surge. But really, those three don't conflict with each other. It comes down to Quality veg and protein and no junk food. IF works even if it only got me off the late night snacks :) Other important factors are sleep, stress and exercise which is the problem with these studies as that has to be factored for. I guess I'm in the Keto camp ~ but it's my Keto ! Very lax LOL, I reckon extremisim in any form has it's own dangers.
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Thanks!
Currently I switched TO Dr. Dale Bredesen protocols. Generally I eat plant based protein during the day. At night I eat more plant based protein but allow myself an oz or two of zero fat smoked salmon with “high omega3” per the package.I don’t know ho it can say zero fat on back. I mildly IF. I’m not APE4. He says mildly ketogempnic diet, but I think that depends in part on pushing breakfast off. He says that Metaboliflexibility is important. That’s always been easy for me so I’ve decided to continue it. I cut off food by 7 at night, or earlier, and do breakfast around 10:00, sometimes later. My breakfast is coffee with soy milk and “ vital Proteins” collegen. I will also add Naturs Bounty protein that is complete protein. That is it for breakfast. For lunch I have the plant based crepini by Just Eggs. I coat it with mustard. I measure my EVOO, selected for higher poly phenols. Then I load it with baked soy and raw vegetables. I might dot it with hot sauce. I’ll eat a second one. For snack I eat a cooked sweet potato with torn stevia leaf in it lots of cinnam😅n, cardamom’s m. I will eat a mini Kind bar with the “low glycemic” label. The only problem ne with that is the dark chocolate cherry. These have saturated fat so I watch that. For dinner I fix myself , husband, grown son each a huge salad. The bowl is as big as the big plates. Allow some naughty toppers especially on theirs. Tortilla strips. Candied nuts. (Very few”). Plant based bacon bits. I skip the sugary nuts. I fix the guys animal protein. I aim for lean cuts. I’ll fix a side like broccoli with water chestnuts in a water and Braggs Amin acid base. They love that. Sometimes a side is a starch like steamed corn. For myself I will put some baketofu on my plate and literally like 1-2 oz of flesh to get that protein up. That’s what I’m doing currently. I just switched from low fat vegan. Thank you for the study updates. Over the years I’ve tried it all. I am not loyal to any one single diet. I try to go with the best science. I did see that vegan gal who was an influencer fro.m Russia who passed young. Bless her. My take on it was a long term shortage of protein of any kind. I am in my 60s. My BMI is 23.8. I walk a lot. I line dance. I do dumbbells at home but only for one song. Still, the arms grow. My gene report says I am in an elite class of genes that can build muscle. LOL! air says top 13%. That’s not elite. Anyway, it’s shows. One song a day and the arms bulked out. Otherwise I happily do an OK amount of housework everyday just to keep ion my feet, since standing and using big muscles burns twice as much as sitting down. It’s a sustainable lifestyle. I must say the Bredesen protocol is way more portable and easier. I eat nuts when ina hurry and going out. Oh, I make mown own salad dressing. EVOO, mustard, and a small bit of Ranch , pepper. For dessert another mini kind. If we have to eat out(rare) or have company I just don’t worry too much about it. I try to get the healthiest selections but it’s usually falls short.I look forward to your videos. They are good. Thanks!
Seventh Day Adventists longevity outcomes on a high carb diet seem pretty persuasive also.
Don't trust those studies, they have some conflicts of interest to declare
Yes Whole food plant based blue zone
I thought the DASH diet was the healthiest. I know I have been following it and recently took a blood test. I had eliminated protein in my urine and the high cholesterol. The Doctor said the results were amazing and keep doing what I was doing. Turns out diet and exercise are good for you. Who knew?
One of the healthiest..❤
Excatly how much protein were you leaking ?
@@chetanrs A tablespoon of pea powder in the morning and then an unhealthy amount of fast food
@@TheVodec So, the dash diet stopped the protein leak ? I have the same problem; going vegetarian seem to have helped for me, but hasn't completely eliminated the issue.
@@chetanrs Glad to hear that you are living better! On the plus side more veggies help with colon cancer and the gut microbiome. I just work on those 5 daily servings of fruits and veggies. Plus the individual servings of greens, beans and berries. 30 min of "exercise". Walking or yard work. Good luck
Great Video! Any recommendations for the mediterranen diet, books which not only contain recipe but also a general applicable overview
I’ve given up on most these studies for 3 reasons: 1) Most time the sample size is so small they aren’t much better than anecdotal evidence. 2) Too many studies are funded by special interests groups who benefit from data looking a certain way.. 3) Too much of the science is not fully understood and doesn’t take into account a persons genetics and lifestyles.
If people simply stayed away from processed food, soda, and limited fast food and replaced these things with water, tea, and whole foods cooked at home they’d likely find themselves in a good spot. Bonus if u can add in Mindfulness or yoga to reduce stress and at least some kind of exercise to keep your body feelings vital .
What annoys me about these studies that it does not differentiate between different types of fats. There’s so many studies showing the benefit of olive oil, that’s one you’d want to increase in your diet.
Add sea buckthorn oil to your diet, cousin of olive at least the same nutritious or maybe is even better.
He does specify saturated fat is bad
I'm trying to stick to what I call my brain diet: lean meat (I prefer pork fillet, plus things like liver, heart, and such), fish (oily fish like salmon, cod, makerel), leafy greens (and different veggies), nuts and seeds, and different berries.
Nice work 👍
Laughter, social life, community, are more important than diet. Stress, anxiety, isolation will kill you early.
I'm trying out a combination of the MIND & Blue Zone diets, because they seem to be the most effective at preventing age related dementia. They also provide cardiovascular and all-cause mortality benefits because they're based on the Mediterranean diet. As the world races toward extended lifespan, we should be proactive in keeping our mental faculties. What are your findings on either the MIND or Blue Zone diets, Dr. Stanfield?
How would these diets prevent dementia?
@@scotlandtheinsane3359 A lot of information has shown a correlation between dementia and metabolic syndrome & seed oils. Some research seems to point to a diet with no seed oils & low carbohydrates is correlated with lower instances of dementia.
@@scotlandtheinsane3359 there also seems to be a fairly strong correlation between the rise of sugar consumption in society and the rise of dementia. Interesting to track the data over the last several hundred years. Actually a bit scary. Sugar is bad.
Yeah but the growing consensus seems to be it's a mitochondrial disorder/with a genetic basis.
@@scotlandtheinsane3359 That may be a consensus, but there is is absolutely a positive correlation between metabolic syndrome and dementia. In fact, many medical professionals now call dementia “type 3 diabetes” because it so closely linked with dis regulated insulin, blood sugar, and triglycerides. Yes, there seems to be a genetic component as well, but remember that the epigenome can determine how genes are expressed. So, if you keep the epigenome healthy, it can help prevent your genes from getting out of order.
Since it seems that there is no solid conclusion I've given up on diets for now. I simply eat what I want but try to apply a few thing around my eating habits. Like reduce the intake of sugar and highly processed things like junk food while aiming for higher quality foods, whether its meat or veggies. I eat within a 8-10 hour cycle to let my digestive system rest for the majority of the day while keeping snacking to a minimum. I'm also convinced that exercise and getting close to that 10k steps a day helps immensely with some of the imperfections or shortcomings of any diet.
I’m a 170Lb older guy who exercises a lot. I count my protein intake app. 160g-180/day, my fat (mostly mono and polyunsaturated) intake: app. 55-70g/day, energy intake app: 2600-2700 calories/day (around maintenance right now). The rest is carbohydrates which automatically gives itself (feel free to calculate it). I also make sure I eat enough fibre. If I go under this fat or I go too low with carbs it would have a negative effect on my hormonal health what I can’t afford in my age. This diet is a perfectly balanced sustainable healthy diet. I look good and I feel good. Cheers
Please could you do a video of 3 or longer day fasting and whether there is actually any strong evidence for their supposed benefits?
Thank you Dr. Stanfield... I have been studying nutrition and testing on my self for the last 40 years and I have come to the same conclusion as you have...the high fat keto was by far the worst for me...I feel the best on a balanced diet including healthy carbs, fruits and vegetables, lots of proteins, whole dairy such as milk and kefir, nuts and seeds, quality water, no sugar, no alcohol and I feel absolutely fantastic 👍
Dont forget the seasons. Whats in season seems to be the best for our system. Quality water is a big one.
What proteins?
@@jonastjernberg Thank you Jonas...yes water is a huge one, I never drink tab or plastic bottle water and I do agree with you about the importance of eating in season...I adopted an Ayurveda concept of eating cooler foods in the summer and warmer foods in the winter and it as literally changed my life xoxox
@@niellalien Hey Alle, I eat lean meats, eggs, fish, nuts, seeds, legumes, milk and good quality cheese as well as protein powders 👍
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Hey Dr Stanfield, thanks for the excellent video!
Do you have a video on what you eat? Or on what kinds of meals actually are part of the mediterranean diet? Or do you have good cookbook recommendations for that?
I find a lot fo the cookbooks and content in that direction quite lacking, tbh.
Hi Dr Brad! Please could you do a review on sunflower lecithin supplements? Thanks for your content!!
People in keto diet usually experience a certain increase on LDL-C levels over time, but apoB tends to remain the same, as far as I know. A small subset of people on prolonged keto though (like, for years) develop a hypercholesterolemia. Despite of that, they have been presenting a very good cardiovascular health on follow-ups. They are known as Lean Mass Hyper Responders (LMHR). Their cholesterol goes down to normal levels when they come back to the normal diet, but they prefer to stay as long as they can on ketosis because they believe that should be more protective against atherosclerosis progression and better for overall health.
I follow a New Zealand diet: Lamb racks and booze.
Have you ever considered doing what you do for vitamins, for peptides?
Thanks much for the content, the real main point of this, is there has been no double blind placebo control on on these diets, but perhaps hard to "bind the participants" as they see what they are eating and that is a factor. Another point, please give a talk on Mediterranean diet and what is and what is not. I do a carnivore diet that is Mediterranean, mainly fish/olive oils, some cheese [sheep/goat], 5:2 days seafood/red meat and intermittent fasting. The point is these diets are not separate so distinctly to create divisions between, the keto diet could be Mediterranean and carnivore,. None of these diets dictates that you must eat whatever percentage of highly saturated fats, etc otherwise "you are out of our camp"
all the blue zones eat mainly plant based with small amount of fish and lots of good carbs like fruit and veg, i eat like that for 8 years now and I am never sick, have amazing skin, sleep well, feel great
I’ve been a fan of Dr Boz and I follow a largely Keto type diet. I try to stay low carb but I’ll still change up my breakfast routine from eggs to oatmeal a few times a week. I do a lot of the Mediterranean diet items as well - olive oil , fish, lots of fresh vegetables. Does that make my diet MedTo?
Not a good idea to eat low carb and then suddenly eat carbs. Your body won’t handle the carbs well. Better to eat a small amount of carbs with each meal. So that your body is primed to metabolize carbohydrates.
@@Seanonyoutube Actually, it is advised to cycle between the two - so that your body dont become insulin resistant. Being able to do so is a sign of metabolic health.
@@kiramiftari9486 what? Insulin resistance comes from too much sugar not too few sugar
@@Cenot4ph baseline insulin resistance also increases over long term keto. Insulin resistance is usually caused by an over abundance of carbs and chronic insulin secretion, but apparently there’s also some evidence that not periodically elevating insulin levels on occasion for very long periods of time leads to a “use it or lose it” phenomenon, where you may develop a mild form of insulin resistance by virtue of the fact they your body become accustomed to never having insulin spikes at all and thus loses insulin sensitivity. There has been some research and a lot of anecdotal evidence of this on many keto forums and communities, which is why a lot of people cycle between low carb and keto every few weeks or so rather than sticking to keto permanently.
@@kiramiftari9486 it’s a well studied phenomenon that eating carbs at one meal will help lower your glucose excursion from carbs at your next meal. So if you eat no carbs one meal, and then carb up the next, your body will be surprised by the carbs and your body won’t produce enough insulin fast enough to handle them, leading to a higher glucose spike. Keeping the amount of carbs about the same in each meal (whatever you like that amount to be) will help keep the body remain prepared to metabolize your next meals properly.
This is all good information and very helpful, thanks for your time and quality of the info. The one point that I think gets overlooked a lot in these studies which I find problematic is that they often categorize fats (oils) without separating out good, healthy plant based oils from other low quality oils. If you don't have studies showing the specific oils being used by the test participants I think the results will be unusable for the population who put a lot of focus on only eating healthy plant based oils. There is a difference between eating coconut oil versus vegetable oils and even though they may both effect your cholesterol numbers in similar ways, the end result may be very different. Especially regarding all-cause death rates and heart health.
I've had good luck with combing diets. The "Eat for your blood type" diet and Mediterranean diet. I basically eat per the Mediterranean, but avoid foods per the "Blood Type" diet. I'd like to see commentary/review on the merits of the "eat for your blood type", by D'Adamo. Thank you
🎯 Key Takeaways for quick navigation:
00:00 🥦 Three studies confirmed best diet for human health.
01:25 📊 Observational study: Low-carb diet linked to higher death rates, low-fat diet to lower death rates.
02:37 💔 Low-carb diet associated with increased cardiovascular death, low-fat diet with lower rates.
03:59 🌱 Replacing low-quality carbs and saturated fats with plant-based proteins lowers death rates.
07:26 🍗 Keto diets may raise LDL cholesterol; plant-based keto might mitigate effects.
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Would love to hear your thoughts on Bryan Johnson's Blueprint diet! I try to follow a "Green Mediterranean Diet" so Mediterranean while avoiding animal products. For the last week I've been trying the Blueprint Nutty Pudding and Super Veggie and so far seems very beneficial.
it sounds great but for people that dont convert plant omega 3 into DHA/EPA a supplement would be necessary
The Nutty Pudding is good but all those lentils in super veggie would kill my gut.
@@stargazerbird I already eat a lot of beans and legumes so the lentils haven't been much of an issue for me.
Important to add would-be circadian rhythms and how close to sleeping one eats dinner
Brad what are you thoughts on apob? Is it cause for concern in a low carb diet?
Smart move calling for the studies.
I believe if you replace low quality fats with high quality ones (grass fed butter, grass fed burger) that could be also linked to lower death rates. It's the low quality meat produced from animals that eat only grains that destroys your body too
Agree. The studies are too superficial. There are vegans that eat junk, sugary foods and ones that eat wholesome food. And carnivores that eat grass-fed meat and ones that eat grain-fed beef BIG difference!
Eliminate bad carbs like grains, and high glycemic sugars. Incorporate good carbs, like vegetables and Erythritol.
Eliminate bad saturated fats, like factory farmed, grain fed livestock, dairy and eggs. Incorporate good saturated fats like grass fed livestock, dairy, eggs and coconut oil.
Any sort of elimination diet works in the short term if one is moving away from the Standard American Diet. That is why influencers are able to make so much money with books, etc.
The flexiterian, mediterrian keto combo diet is most likely the healthiest diet. No sugars, low carb, variable protein intake depending on excersice, monounsatirated fats like olive oil, organic, pesticide free vegetables and plenty of water.
Eat low protein vegan on rest days and high protein on lifting days. There is no need to eat high protein on rest days.
I have excellent blood values on keto, I so I trust them much more than general studies.
Yup. Our ancestors didn’t eat the same diet philosophy each day. Some days they ate largely meat, some days largely starch, some days a mix, some days they didn’t eat anything at all and fasted. They only ate fruit in season and never in high quantities, unless there was nothing else to eat.
@@campersruincod6134 Our ancestors ate mostly plants and the animals they ate were insects. It was hard to kill animals until more sophisticated tools were invented
@@Fearzero endurance running was the first hunting metod.
@@Fearzero false. They ate meat but mainly stuck to small animals such as wild game, poultry and fish.
What about saturated fats? Particularly interested in coconut milk (high sat fat) ...but unsure if all sat fats are created equal?
Who paid for the study?
Lol not the meat industry.
Could you do a video on Low Dose Naltrexone? There are many uses for it and it is low cost.
DrBrad, can you please do a programme on chicken. I pretty much eat a plant based diet + chicken and fish. I wonder if a pure plant based diet confer superior health benefits? You see I just find chicken an easy, cheap and tasty source of proteins(I weight train).
I don't eat the red meats. To go pure plant based would be a massive step for me.
Yet a Keto diet raises HDLs, lowers triglycerides, increase insulin sensitivity and lowers CRP.
My way of eating is whole food plant-based. I've been doing it for 6 years now and the results are stunning. The thing that surprised me most is the mental clarity. But there has been cholesterol reduction, visceral fat reduction, and more.
Plant eaters always look older to me.
@@garydace4282 not me. i'm 72 and look 50. i'd post a picture but it won't let me.
This is crazy, every study says to lower saturated fat. Not one interventional study has ever explained how saturated fat gives you heart disease.
I believe Paul Saladino is trying to do a study on measuring heart disease by way of markers more accurate than LDL.
There are 10s of 1000s studies you can look at on pub med that have established the cholesterol saturated fat cardiovascular disease link. Check closely the two or three that go contrary to these and you’ll find that they are measuring non rising rates to already high level. Which don’t negate the other 10000 studies but rather show it has a plateauing effect. Hopefully that helps / makes sense.
We know exactly how it works. It’s not rocket science. Saturated fat raises ApoB. ApoB above optimal levels will cause ApoB particles (mostly LDL) to enter your artery wall. This is the first step in the process of plack formation. If you keep ApoB low enough throughout your whole life this will not happen. (ApoB is a more accurate marker than LDL-C but is still not used in some countries unless you ask for it.)
Can you please do a video on what a Mediterranean diet looks like for you. I have been whole food vegan for over a year, but I have my doubts about whether it is the healthiest diet.
I came from the low carb corner. But if you are fine with your diet , why should you change it? I have some problems with vegans they look often somehow unhealthy. But if you look good, feel healthy, why change a winning team?
@@GermanTaffer Because I don’t want to develop health problems later on. Also because, as a vegan, I am supposed to take B12 supplements or artificially fortified processed foodstuffs. Not entirely comfortable with that. Would rather get it from a more natural source.
I did a meat only diet for 6 weeks. After 10 days I had so much energy. I was sleeping 4 hours a night and still found it difficult to sleep the following night.
I would of kept doing it but it was hard sociall and the lack of sleep and so much energy freaked me out a bit so I stopped.
Same here best diet i ever did reason i stopped i lost too much weight already an ectomprph so hard to put any weight on me or even fat so i tried carnivore stayed on it for 6 weeks am almost 40 felt like a 10year old slept 4 hrs a night and woke up without alarm could train twice a day run work and still wasn't tiered ate beef and eggs saltand water only best diet period.
Short term gains long term pains. Heart disease stents by 65. Not worth it IMO.
I understand the social aspects being hard. But, you gave up the diet because you felt too good? I think I would try to learn some strategies for socializing while keeping the diet.
Anecdotes about energy and losing sleep is hardly an endorsement
It's called being in ketosis..I love it but the carnivore version is a little too intense.
Also, it can fk with your hormones inc your sex hormones too..
I've gone carnivore (and IF) and am getting quickly over my COVID lockdown induced problems. But I still look forward to the day when my (future) fully-ripped superfit self can sit down at a cafe and enjoy a croissant or maybe a chicken Caesar salad - croutons and all! 😂
Being an old person myself, I find the idea of old people eating more protein in order to maintain muscle mass ridiculous. We lose muscles because we don't use them. Eating extra unneeded protein will just make us fat. To maintain muscel mass, pumping iron or other movements that stress the muscles thould do the trick. At age 80 I have been adding muscel for about a year.
Smart, very smart. And correct.
This is really helpful. I need to lose a lot of weight and I’ve been doing low carb to address the insulin resistance. As soon as I can see the impact on my blood sugar I’m going to go back to a Mediterranean Diet pattern. It’s more delicious and easier to stick to anyway
Bro , how many "Best Diets" are there? You keep publishing different versions of the same video every other week.
Unsure where the misunderstanding is sorry? I’ve always said that I follow the Mediterranean Diet.
That we want to move away from low-quality carbs and saturated fats, and replace them with high quality protein
I am very curious to know if Bill Gates had anything to do with the funding of these studies.
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thank you for bringing us the latest high quality studies. I like your presentation style.
Here’s the study. The standard American diet made me fat and in pain. The keto diet made me thinner and in pain. The carnivore diet made me in no pain, healed my lower G.I. and my asthma.