As someone who is studying food science and technology and is currently working on her thesis in food chemistry, I love your job. The way you approach things from a scientific and also unbiased perspective is a breath of fresh air in the nutrition community. Please keep up the frequent uploads. The effort put in these videos is much appreciated. ❣️❣️
My tip: tell people your feelings and needs I use to order salad on pizza day at work. People did not like this. The secretary would give me my food and yell "boring!" and everyone would laugh. I took her aside and said "it's hard to be healthy, I'm trying really hard to keep my weight down and my heart healthy. I'm afraid of getting heart disease, my grandmother died from it. I would like it if you could help me by being supportive? What do you say?" She actually started ordering salads for her self after that and one other joined us. After that it wasn't so weird and people didn't act as much like they were being made to feel bad for their food choices.
I think it’s cool that she was receptive to your request 👍. That’s really nice of her. I know people who would just be like, “well, you do you, and I’ll do me.”
That is such an excellent example of turning a criticism into an opportunity to care for yourself and for the people around you. That’s love and humility right there.
My #1 tip: have the strong you help the weak you. Use the days that you're well rested and have plenty of time and will power to set things up for when you know you won't. Make a grocery list. Meal prep. Pack your gym bag. Anything that requires effort, do as much of it as you can when you have effort to spare.
My most helpful tip... don't bring unhealthy crap (Calorie Rich And Processed) into your house, because if it's in your house it's in your mouth. No willpower required if you don't have temptations... at least at home!
As someone on the last legs of chemotherapy treatment, this has been a very important skill to practice. During the first half of my treatment I would give into my chemo cravings--which was always fatty overprocessed foods--and feel terrible afterwards. Now, I make the best efforts I can on my strongest off chemo days to buy quality foods and meal prep for my chemo days.
I see this gift was given to us two years ago, but I just found it. Thank you ! I am 76 and after a spinal cord injury, a heart attack, and a hemorrhagic stroke I am working on my health. I have already outlived many of my friends and that is not a good feeling, but I'm not giving up! After searching UA-cam I learned that you can find many people who will tell you anything you might like to hear. Thank you for "fact checking" several of the ones who seemed to know what they were talking about. My wife says "please stop losing weight", but I was not even trying to lose weight. Buying a blood glucose/ketone testing device I now see my fasting blood glucose is 85 ! That was even lower than I hoped, but warns me to add back a few quality carbs. Can't wait to see my cardiologist again. He may be surprised at my weight and blood panel. Everyone should see your video before they leave high school and watch it again every 5 years. They will live longer and look better if they listen and take your gift very seriously ! I don't make a lot of comments, but this video is stunning.
Best video ever. Well gone Gil. I’m 62 and keep up with the 22 year olds whose jaws drop in the gym when they find out my age. And yet I can always make improvements.
Make bad decisions slightly harder - So true. I curbed my UA-cam scrolling habit just by turning off the “watch history” setting. I still see subscription videos, but for everything else I have to actually search. Just that little extra effort has helped me spend WAY less time on UA-cam and made my watching more intentional.
What great advice. For years I tried using just willpower to avoid processed, unhealthy foods from my diet but my waistline kept expanding. Plus when my willpower would fail and I ended up eating the wrong foods in amounts I shouldn't, I would criticize myself for being "weak" and giving in. This became an ongoing cycle. Once I did some research on diets with an emphasis on eating plants and their benefits, it became more than just relying on willpower. It provided me the structure I needed. Eventually my diet plan become a lifestyle. At least in this realm, the old adage 'If you fail to plan, then you plan to fail' holds true.
My tips: 1. Eat before grocery shopping and have a rule as to how much unhealthy food you allow in your cart. For me it's one to two items maximum. I sometimes pick something pretty junky too like cake or potato chips. I don't make the rule any more complicated than that. 2. Have the same first meal of the day every day, and make it something super healthy and contributing significantly to your daily calories and nutrition. I find this works well in the morning when I have good willpower and don't want to have to decide what to eat. I have overnight oats that are prepared with ground flax seed, kale powder, soy milk, water, and spices. I mix it with fruit in the morning, and then also have some trail mix.
I agree, I would add that when you go shopping to ware some earbuds or headphones, the music they play in those places is to make you relax and let your gaurd down.
To my body oats is close to the same thing as just eating sugar. I'll be hungry again in an hour. I try to stick primarily to fats and protein for breakfast. There can be carbohydrates in there too as long as there's enough of the other two.
Make a salad for 5-7 days at one time. Chopped cabbage (red & green)(small bits), chopped romaine lettuce, sliced brussel sprouts, broccoli bits, slice carrots, sliced celery, tri-colored sweet peppers, one bunch of chopped Lacinato Kale (ribs removed). Put all prepared veggies in one super large container in the fridge. Hungry??? Your salad is ready to go. Get creative by topping the salad with sprouted pumpkin seeds, avocado, and your own healthy salad dressing. Add it as a side or make it a main meal by adding brown rice, or quinoa. Remember to use grains sparingly and keep them whole. Add protein by topping salad with baked Tofu. Alway healthy and always easy. The great thing about this combination is that the premade salad veggies have a long lifespan. If purchased fresh, they can last for days. If you have a lot left over at the end of the 5 days, you can use them in a stir fry with brown rice and tofu. Hope this helps you on your journey to easy, healthy eating.
You are my first stop for nutrition information. Then I go to Mayo Clinic, Cleveland Clinic, PubMed, and read the clinical trial or meta study conclusions. NOT a scientist, so the papers are beyond my scope of understanding, however, I'm a retired teacher and understand how to acquire reliable information. I just started Chemo yesterday and rewatched your video on your experience with your mother, God bless you. You're a fantastic son and the ideal support for her. My biggest support is my daughter who just went through this with her mother-in-law last fall - stage IV colon cancer, and she knows the questions to ask. She is also now a religious watcher of your channel. Thank you.
Great messaging! After I lost 80lbs in 6 months and have easily maintained this weight for another 8 months, I will offer this advice. If you are going to do this health thing, embrace change - not accept change - embrace it. After your umpteenth attempt to lose weight you have to realize and accept something has to change for it to work and stick. So…. I looked at it this way, find things that I like, find things that are easy. This became my “journey of discovery” everyday and I can tell you there is more good/easy stuff out there than you can possibly imagine. I took the time to research, debunk and experiment and here I am - loving healthier food choices and not missing all that junk that literally weighs you down. Again, change is necessary, but it doesn’t and isn’t about missing out on anything. I enjoy everything I shove into this pie hole!
I always had (and still have) habits that made me stand out and I always been criticized for it. I exercise, read about diferent things, eat healthy, think about my financial future, etc. In my culture this is not normal for a young person to do (I am 24). I undestend this criticims very well. it is just people being envious beacuse you are doing a change they're not doing. I cut out all of those "friends" that didn't support me and I am thankfull for it. Alway look for peaple who lift you up not dragg you down. Great channel, keep it going 💪.
You are such an inspiration for me, i am 21. I was always interested to get healthy and i’m working out since 16 but with your Vids i got healthier than ever out of that i gained over 15kg in water and muscle and also used this energy to go for my dreams, now i have my own Company, making sports everyday and also feel like everyday blessed. I hope someday i can say in your face how much u blessed my life.
Planting some of my own vegetables on the deck helped me. Radishes taste different when cooked. I was able to have radish, short carrots, lettuce, cherry tomatoes, parsnips. Now that I have a yard I have more space and have added a lot of herbs and other things. I find I eat more of them when I went to the trouble of creating a raised bed and keeping things watered and mulched.
I never ate a radish in my life until somebody gave me a few plants. I was so proud that the radishes actually produced--this was my first little garden. I sliced them thin & put them in salad. This is the first I've heard of short carrots, btw.
I am so glad that I came back to this. I was telling my husband and a couple of others that I loved the concept of skill power and not willpower but couldn't remember who I heard it from. Now I know who to credit. You are so right. I'm getting ready to make a vision board and skill power is going to be at the center of the board. I want to have one as a reminder and reinforcement of my weight loss for continued weight maintenance. For me, being plant based has worked wonders! Thanks so much Dr. C!
I've noticed that people like to follow advices, diets and rules that appeals to them and not always what's best. The "health advice" to drink red wine every day is easy to fall for. But we get the same antioxidants with onion or by eating an apple. But drinking wine is more appealing eventhough we get side effects like liver damage that doesn't come with eating onions or apples. The same can be applied to LCHF diet. It's appealing to us cause we can eat fatty sauces, unlimited amounts of bacon, meats and things most of us love. We even fall for the false assumptions that high LDL levels is ok just so we can overeat cheese, fats, bacon and meats. I got a wake up call when I started to get angina after two years in LCHF-diet. My cholesterol levels were sky-high. Thanks to the highly informative videos of Gil I'm now on the right way lowering my cholesterol levels.
The problem is that diet is actually extremely complicated and highly individual. We can potentially single out specific things that are clearly unhealthy for most people. We can find some things that when consumed to excess are unhealthy for many people. What we can't do is give accurate healthy diet advice that applies to everyone, because what works for me may not work for you. A good example is how some people can eat oats and feel full for quite sometime afterwards. I grew up eating it, but I was always dead tired and extremely hungry within an hour of consuming it. For me a good breakfast is one loaded with protein and fat. I can throw some oats in as an extra then if I want because the protein and fat will carry me for a few hours. It was only as an adult that I realised why I was always so hungry and almost falling asleep in the morning at school. Eating things like oats for breakfast. I also don't gain weight or body fat even when I snack constantly throughout the day in addition to full meals, unless I also completely stop being active. And I don't even exercise that heavily. My most common exercise is walking to the supermarket. Otherwise I do a bit of more intense cardio and a little body weight strength training in my little backyard. So my diet is probably completely wrong for someone prone to gaining weight from eating foods that I routinely consume.
I started by finding a slightly healthier alternative for sugary sodas. Then a few years later I picked off breakfast and made it totally vegetarian. Still allowed a few cheats here and there. Overtime I started bringing my lunch to work everyday. Then I started making that lunch healthier. Then I went to no meat during the week. This allowed me to pick off most of the fast food I had been eating. And I have to agree with the opinion from this video that these habits do stick over time you do change your cravings you do learn to enjoy the new foods.
Good video, except for "It is very simple: fresh fruits and vegetables..." Uh, no. Frozen fruits and vegetables are equally healthy and shouldn't be discouraged. It is also easier to eat healthy when it's easier on the wallet and reduces food waste.
Yes!!! 💯🙌 Frozen are sometimes even more nutritous than fresh (from big grocery stores) because they're frozen right after harvest. And it makes it so much easier to reduce food waste and save time prepping things.
100% agree! I meant to say unprocessed, I see what you mean, the word 'fresh' is not the best choice, suggests frozen is inferior. data suggests it's similar nutri value, we even made a video not long ago covering those studies. good point, I didn't even remember using that word but will try to avoid it!
These are great tips and are so relevant now that I’ve lost 50+ pounds! I’m finding the one about just saying “I’m making lifestyle changes” works much better than giving a bullet list of what I’ve changed, because people listen until they find THAT one item they can debate or relate to themselves, and the conversation becomes about them and isn’t positive anymore.
I agree with the meal prepping. If I batch cook a huge amount of beans/veggies/rice/lentils and put them into a lot of microwavable containers, it takes more energy to eat unhealthy than it does healthy.
Having a SO that is willing to have similar goals and habits is such a wonderful gift. My wife and I don’t do everything the same but we do share breakfast and supper every day and we align our healthy eating very closely and support each other every single day. We are always willing to try new things but keep the unhealthy foods to a bare minimum. Michael Pollan’s “Food Rules” and Joel Fuhrman’s “Eat to Live “ are great guidance too. I’m 54, 150lbs (the same I was at 19), BMI of 23, exercise daily and most (not all) of my health metrics are excellent. Heart disease runs in my family so I do my best to minimize the risk. Getting fat has been a lifelong fear that has been a challenge living in the US where I’ve seen obesity rates skyrocket over the last 40 years. It takes a lot of skillpower to avoid fast food and binge eating in this country but I do enjoy standing out. Good luck y’all!
That Guru point is very important, it says a lot about human psychology. Lots of people don't want to be empowered, they want to rely on some guru to take care of there problems.
I bought a glucose monitor when my MD said I was pre-diabetic. I knew something was wrong googled my symptoms and went and bought tools to track my blood sugar. When my Md called me I had already started on a diabetic diet!
You’re so awesome and I really admired your passion. Thanks so much for sharing this amazing content and more power to your incredible lifestyle and YTC!!!
Honestly! I thought you were in your early thirties! Your skin is amazing. You are obviously doing something right🤓 Hope people are listening to you. I know I am.
8b: Practice steady, gradual habit changes. Focus on 1 at a time, master it, then start on a 2nd. Ambitious? Start 1 while finishing another (i.e. overlap). Consistency is what counts, progress is the measure, and it's even ok to be sporadic with progress...as long as you don't slide backwards. Myself, it helped to understand chef vs. cook so cooking became more fun and shopping was a fun challenge; now they're habits and I devote my time to learning newer things. Point is: find what works best for yourself, follow a simple plan that's tailored for you, and be prepared for your lifestyle to steadily improve over time. My $0.02
I used to be obsessed, many years ago, with my abs showing. I was starving myself and rewarding myself with junk food such as Moonpies, and my abs were showing, but I constantly felt sick. Recently, I gained a lot of weight after my wife's daughter died. I tipped the scale at 280 lbs. It was 6-7 years ago. It took me 5 years to lose 70 lbs.
Love this! Ive been doing OMAD for about 5 months now and i find it so easy to maintain and its super flexible if i want to eat more on different occasions. I keep in shape with it while being a busy student with little money. less $, less time thinking of what to eat, less dishes, and it goes on and on.
To be fair, the wedding I wanted to fit nicely into was 7 months away. Lost 16kg in that amount of time via intermittent fasting and shifting toward a plant-heavier diet.
You're awesome, really. Things can get very confusing if you look at internet information and advice. I've been struggling to find a golden path for myself for a while now. I have time, I'm just very lazy and like carbs. But that makes my blood work mad at me and necessitates meds to keep things down. So I'm finally on the way to do the smaller changes and try out new things. I switched to decaff and now my BP is better than anything I can remember in my adult life. I also found out that cauliflower rice is very yummy and going to incorporate it in my meals. I just need to remember to get much more frequent and larger amounts of cauliflower than before, which is also a habit to build. Just small examples of what I'm finding works for me and how it needs to become a habit. Working out is the harder part but I'm working on that too. I'm determined to be able to get rid of my meds because I'd lost weight and eat better. Thanks so much!
I dont like eating in the morning, it make me sluggish and most people find it weird. I don't care what people find weird. As long as I'm being healthy and my blood work come back fine I don't care what others find of me. I eat a combination of keto and Mediterranean dieet and do IF for years now and it did helps me to stay in shape (as in healthy ).
I'm fortunate, if I know something is not good for me I don't do it. Stopped smoking 60 years ago on a dime, stopped eating meat over 50 years ago and never ate meat again.. It's not discipline it's understanding, I saw the damage of smoking, the propaganda and the stupidity of it, it was easy. It's about being an individual, it takes courage to be an individual, it's easy to follow some guru who tells you exactly how to live and what to do, if the guru is wrong you suffer not him or her. Be an individual, you'll never please everyone all the time, people who don't like what you do - too bad, my life is my gift and how to live it is my blessing alone. Respect people but live your life or at the end of your life you'll be filled with regrets, all your life will be was what someone else thought it should be. That's sad, too many people do that, don't be one of them.
This guy only gets 35-50k views cause he is 1000x smarter than Dr Berg or Thomas Delauer and actually tells you the real deal, which is less sexy than what’s trendy or what sounds good.
Some of the problem is that we don't know how to make ourselves healthy. Most Drs do not give you any help in this department, you have to pay high dollars to see a nutritionist and free knowledge is hard to know what the truth is because there are so many conflicting views simply it's hard. So thank you for what you to help us
It’s reassuring to receive such objective first-rate information, delivered in a friendly, palatable way. For me this is my go-to place for nutritional guidance. Much appreciated Gil. Keep up your invaluable work.
I wanted to go vegan so I gave my husband The China Study to read and after reading it he said lets get started! Yes. 2013 and we love our meals/snacks. 👍
I wonder what the guy who made this video thinks of the china study. There was a video with ranking of types of studies and ethnographic studies were 1 step above studies in mice but below things like randomized studied and the top item which was meta studies.
I think habit #4 needs to be augmented by understanding that what our body can handle changes with time. So, maybe a good habit is to measure our progress using metrics such as waist size, fasting blood glucose, sleep quality numbers, etc.
Finally I got down to my ideal weight by eating low fat vegan diet, and I really stand out. Some of my friends are saying I’m too thin, even I have to get used to my leaner look. Great advice not to worry about standing out.
I went through same yrs ago as did my husb when we changed to whole food plant based and less fat esp sat. We still get the odd comment about being thin but I’m not helping the political narrative to call it ‘skinny shaming.’ It’s just lack of knowledge and following the crowd - like high school. 😉 My theory is the idea of normal weight is skewed - too high or low. Mostly with help of media/HWood and convenient processed big corp food (based on consumer demand). We/you are prob closer to healthy incl leaner, BMI, waist, muscle to fat ratio etc. Congrats. ✌️🌱
Just discovered your channel today and been watching many of your videos. Thank you so much!!! Really loving your perspective and attitude and glad to have found this channel! 👍
About motivation: I use logic. If I do everything right I have a small chance of reaching my goals (doing a sport) and if I am the least lazy or careless I have zero chance. And because my greatest goal is to be copetative I can’t see I have any other choice than just pushing through every day with training, diets and sleep. I remind myself of this everytime I don’t feel lime training or craving some bad food.
Of course we can cut family ties just like friends!!!!!! In fact, sometimes we NEED to, in order to grow and blossom. I finally cut ties with my father last year - I've never felt better or been happier in my entire life 😁🙏
This is great advice. I've been vegan, mostly plant based for about 5 years now. A lot of these things came fairly naturally in retrospect but I think my husband joining me and living far from family in the beginning helped a lot. I'm trying to exercise more regularly now which is not coming as naturally (I used to be consistent because I wanted to maintain my weight... Now with my diet I have no issue maintaining my ideal weight without exercise). I think it's important to understand your motivation and have a way to track progress (something I need to work on). I'm going to try to keep these tips in mind as well.
My strategy for retraining myself is to put a bicycle cable through the refrigerator and freezer doors and then put a timer lock available at Amazon on the ends of the cable. That allows me to time my fast as well as control grazing. The lock can be set for any amount of time. I usually set it between 3 to 12 hours.
i still think we need vegan grocery stores. we also need current grocery stores to divide themselves as vegan / non-vegan. it will be a real shock to people just how much food is vegan. the vegan section basically gets to claim the entire produce section.
I'm shocked to hear you're mid forty. I've seen a bunch of your videos already and always thought you were somewhere in your thirties. Now I'm really convinced I should follow all your advice.
The thing with non supportive people around you when you try to improve your health whether it's a new diet or lifestyle changes are often people that are healthy and strong. They're not always mean or evil. They just can't understand your perspective. They lack empathy. I was like them when I was healthy and strong. Dont judge them. Try to explain why you search for different diets etc. Ever since I got diagnosed with the neurological ailment ME (Myalgic Encephalomyelitis) I've been searching for diets, supplements to improve my overall health.
Changed to more vegan foods from having high cholesterol. At first it was hard but within a few weeks it becomes easy once you quit resisting it and start embracing it.
Have to plan, prepare. Understand what you are putting into your mouth. I try to eat meals with a good balance of protein vs (carb & fat). I stay away from packaged, processed foods. I plan out meals now and eat fewer meals. I try not to eat naked carbs. It takes work and discipline, but geting leaner and healthier can be done. This plan is working for me. I also walk and then do some short burst running. Again...u have to plan and prioritize and do it forr health...then the lean look will come. I also lift some weights...dumbells mostly ..running the rack...high weight 12 rep then lower to squeeze a few more and a,few more out. I am making good progress but soon i have eye surgery so i will have to stop lifting for a while. I suffer from Keratoconus. I will stick w my eating plan...always try to get protein in your meals and get outside. Ditch refined carbs and refined oils. It can be done. Up to you. I proved it.
Tell yourself to eat foods like ppl ate them 150 years ago straight from the farm. Emulate diet styles from cultures that have health and longevity. Following the science can help, but keep in mind the science has been corrupted by business interests. The superior foods have higher nutrients per calorie and are affordable and available. Green vegetables are superior in this way. Better food choices must be hormonally favorable and not spike insulin and I-GF1. Ideal choices should not contain contaminates or toxins.
Two things I find helpful - do a thorough job of meal planning. If you find yourself without a plan, you're going to make a suboptimal choice. Secondly : read food labels. If I find myself tempted to buy a packaged convenience or manufactured food, reading the ingredients is enough to put me off!
Don't live your life through other people's eyes. Identify whats really important in life, and if your health and well being is important enough, get informed about good diet, set some goals for exercise, associate yrself with like minded people, go exercise together, eat and share diet tips together, invite them over and eat / socialise together. Start jogging or do bodyweight workouts at home, the results come quick and this boosts motivation even more. Don't bother about what other people think or say about you. If they want to be unhealthy losers, let them be, just asociate with positive people. Keep getting informed about health, diet and exercise. Do it while you can. I's never too late to improve your diet, and exercise while you can. I left it till my fifties, but ran the London half Marathon at 59 with my daughter, did crossfit and had a six pack at 60, but then it went tits up when i had a stroke after a ski fall damaged the artery in my neck. I found it easy to get motivated and am still very much into diet and health and have awesome bloodwork and havent eaten red meat and cheese since just before the stroke four years ago. Knowledge is power and an ongoing source of motivation.
Thank you for your hard work in making nutrition simple. The food looks very appealing. Perhaps finding a Registered Dietitian with the right skills could be mentioned as a strategy.
A registered diatitian once told my friend that fruit is good but you should not eat more than 3 or 5 pieces a day. Can you make a response video on how much fruit is optimal or what is the maximum at which there might be negatives?
When you're trying to lose weight it'd be a good idea to limit yourself to one or two pieces. When I first started eating healthier, I traded in sweets for fruit and didn't limit myself.
That makes no sense. Most fruits are only 150-300 calories per pound. Compare that to nuts and seeds which are 2500-3000 calories per pound, and oils which are 4000 calories per pound. Fruit does not make you gain weight. It does the opposite.
@@dj-fe4ck The amount of calories doesn't matter as much as the effect something has on insulin. The amount of sugar in fruits nowdays compared to back then is much higher. And anyone with insulin resistance, which most Americans have unknowingly, is going to have a hell of a time trying to lose weight.
@@IMissMrKitty that's a phony argument about fruit. There are non hybridized fruits that are just as sweet or sweeter than many hybridized fruits. Insulin resistance has to do with intramyocellular lipids and eating too much fat. It has nothing to do with carbohydrate intake. You could put someone on a diet of only fruit, potatoes, and rice with no added fats or oils and they will reverse it in a few months, and they will lose weight. I eat 300-800 grams of carbohydrates a day and I am only 5'8" and 120 pounds and I am not very active. My a1c is also 4.6 as of a few weeks ago. That's probably lower than most low carb and keto eaters.
As someone who is studying food science and technology and is currently working on her thesis in food chemistry, I love your job. The way you approach things from a scientific and also unbiased perspective is a breath of fresh air in the nutrition community. Please keep up the frequent uploads. The effort put in these videos is much appreciated. ❣️❣️
thanks for the feedback!!
That’s why I love him too
I’m glad there are other like minded people out there. I started my new cooking show on here for this reason!
@@NutritionMadeSimpleHi, love all your videos. Could you please post a video of your meal prep
My tip: tell people your feelings and needs
I use to order salad on pizza day at work. People did not like this. The secretary would give me my food and yell "boring!" and everyone would laugh. I took her aside and said "it's hard to be healthy, I'm trying really hard to keep my weight down and my heart healthy. I'm afraid of getting heart disease, my grandmother died from it. I would like it if you could help me by being supportive? What do you say?" She actually started ordering salads for her self after that and one other joined us. After that it wasn't so weird and people didn't act as much like they were being made to feel bad for their food choices.
I think it’s cool that she was receptive to your request 👍. That’s really nice of her. I know people who would just be like, “well, you do you, and I’ll do me.”
That is such an excellent example of turning a criticism into an opportunity to care for yourself and for the people around you.
That’s love and humility right there.
Good for you! X
This is a great story and I love that things worked out so well. Thanks for sharing!
You handled that perfectly!
This man is a LIFE coach not just a nutritionist
Well, he used to be a dating coach, so there's that.
Nutritionist? He's an MD, and World renowned research scientist.
My #1 tip: have the strong you help the weak you. Use the days that you're well rested and have plenty of time and will power to set things up for when you know you won't. Make a grocery list. Meal prep. Pack your gym bag. Anything that requires effort, do as much of it as you can when you have effort to spare.
Excellent advice!
My most helpful tip... don't bring unhealthy crap (Calorie Rich And Processed) into your house, because if it's in your house it's in your mouth. No willpower required if you don't have temptations... at least at home!
As someone on the last legs of chemotherapy treatment, this has been a very important skill to practice. During the first half of my treatment I would give into my chemo cravings--which was always fatty overprocessed foods--and feel terrible afterwards. Now, I make the best efforts I can on my strongest off chemo days to buy quality foods and meal prep for my chemo days.
@@MC-zm5qlhave you ever tried fasting against your cancer?
@@jonasrmb01 Diet doesnt cure cancer. Chemotherapy cured mine.
So true. Willpower doesn’t work long term. Habits do
I see this gift was given to us two years ago, but I just found it. Thank you !
I am 76 and after a spinal cord injury, a heart attack, and a hemorrhagic stroke I am working on my health.
I have already outlived many of my friends and that is not a good feeling, but I'm not giving up!
After searching UA-cam I learned that you can find many people who will tell you anything you might like to hear.
Thank you for "fact checking" several of the ones who seemed to know what they were talking about.
My wife says "please stop losing weight", but I was not even trying to lose weight.
Buying a blood glucose/ketone testing device I now see my fasting blood glucose is 85 !
That was even lower than I hoped, but warns me to add back a few quality carbs.
Can't wait to see my cardiologist again. He may be surprised at my weight and blood panel.
Everyone should see your video before they leave high school and watch it again every 5 years.
They will live longer and look better if they listen and take your gift very seriously !
I don't make a lot of comments, but this video is stunning.
Best video ever. Well gone Gil. I’m 62 and keep up with the 22 year olds whose jaws drop in the gym when they find out my age. And yet I can always make improvements.
Make bad decisions slightly harder - So true. I curbed my UA-cam scrolling habit just by turning off the “watch history” setting. I still see subscription videos, but for everything else I have to actually search. Just that little extra effort has helped me spend WAY less time on UA-cam and made my watching more intentional.
Underrated advice. Making the healthier choice, the easier choice, seems like one of the best practices to actually make a long term change.
The future is created by choices made in the moment rippling fwd. But then Einstein said time doesn’t exist. True quote but jk. Agree with you.✌️
What great advice. For years I tried using just willpower to avoid processed, unhealthy foods from my diet but my waistline kept expanding. Plus when my willpower would fail and I ended up eating the wrong foods in amounts I shouldn't, I would criticize myself for being "weak" and giving in. This became an ongoing cycle.
Once I did some research on diets with an emphasis on eating plants and their benefits, it became more than just relying on willpower. It provided me the structure I needed. Eventually my diet plan become a lifestyle.
At least in this realm, the old adage 'If you fail to plan, then you plan to fail' holds true.
My tips:
1. Eat before grocery shopping and have a rule as to how much unhealthy food you allow in your cart. For me it's one to two items maximum. I sometimes pick something pretty junky too like cake or potato chips. I don't make the rule any more complicated than that.
2. Have the same first meal of the day every day, and make it something super healthy and contributing significantly to your daily calories and nutrition. I find this works well in the morning when I have good willpower and don't want to have to decide what to eat.
I have overnight oats that are prepared with ground flax seed, kale powder, soy milk, water, and spices. I mix it with fruit in the morning, and then also have some trail mix.
I agree, I would add that when you go shopping to ware some earbuds or headphones, the music they play in those places is to make you relax and let your gaurd down.
To my body oats is close to the same thing as just eating sugar. I'll be hungry again in an hour. I try to stick primarily to fats and protein for breakfast. There can be carbohydrates in there too as long as there's enough of the other two.
Make a salad for 5-7 days at one time. Chopped cabbage (red & green)(small bits), chopped romaine lettuce, sliced brussel sprouts, broccoli bits, slice carrots, sliced celery, tri-colored sweet peppers, one bunch of chopped Lacinato Kale (ribs removed). Put all prepared veggies in one super large container in the fridge. Hungry??? Your salad is ready to go. Get creative by topping the salad with sprouted pumpkin seeds, avocado, and your own healthy salad dressing. Add it as a side or make it a main meal by adding brown rice, or quinoa. Remember to use grains sparingly and keep them whole. Add protein by topping salad with baked Tofu. Alway healthy and always easy. The great thing about this combination is that the premade salad veggies have a long lifespan. If purchased fresh, they can last for days. If you have a lot left over at the end of the 5 days, you can use them in a stir fry with brown rice and tofu. Hope this helps you on your journey to easy, healthy eating.
You are my first stop for nutrition information. Then I go to Mayo Clinic, Cleveland Clinic, PubMed, and read the clinical trial or meta study conclusions. NOT a scientist, so the papers are beyond my scope of understanding, however, I'm a retired teacher and understand how to acquire reliable information. I just started Chemo yesterday and rewatched your video on your experience with your mother, God bless you. You're a fantastic son and the ideal support for her. My biggest support is my daughter who just went through this with her mother-in-law last fall - stage IV colon cancer, and she knows the questions to ask. She is also now a religious watcher of your channel. Thank you.
Great messaging! After I lost 80lbs in 6 months and have easily maintained this weight for another 8 months, I will offer this advice. If you are going to do this health thing, embrace change - not accept change - embrace it. After your umpteenth attempt to lose weight you have to realize and accept something has to change for it to work and stick. So…. I looked at it this way, find things that I like, find things that are easy. This became my “journey of discovery” everyday and I can tell you there is more good/easy stuff out there than you can possibly imagine. I took the time to research, debunk and experiment and here I am - loving healthier food choices and not missing all that junk that literally weighs you down. Again, change is necessary, but it doesn’t and isn’t about missing out on anything. I enjoy everything I shove into this pie hole!
I always had (and still have) habits that made me stand out and I always been criticized for it. I exercise, read about diferent things, eat healthy, think about my financial future, etc. In my culture this is not normal for a young person to do (I am 24). I undestend this criticims very well. it is just people being envious beacuse you are doing a change they're not doing. I cut out all of those "friends" that didn't support me and I am thankfull for it. Alway look for peaple who lift you up not dragg you down. Great channel, keep it going 💪.
10:04.
That. That, right there, is why your channel is the best general health and nutrition channel on UA-cam.
Thank you!!
You are such an inspiration for me, i am 21. I was always interested to get healthy and i’m working out since 16 but with your Vids i got healthier than ever out of that i gained over 15kg in water and muscle and also used this energy to go for my dreams, now i have my own Company, making sports everyday and also feel like everyday blessed. I hope someday i can say in your face how much u blessed my life.
One of the few sites I trust!
Planting some of my own vegetables on the deck helped me. Radishes taste different when cooked. I was able to have radish, short carrots, lettuce, cherry tomatoes, parsnips. Now that I have a yard I have more space and have added a lot of herbs and other things. I find I eat more of them when I went to the trouble of creating a raised bed and keeping things watered and mulched.
I never ate a radish in my life until somebody gave me a few plants. I was so proud that the radishes actually produced--this was my first little garden. I sliced them thin & put them in salad. This is the first I've heard of short carrots, btw.
08:00 Oef yes, that's a big one.
Great tips that I don't really hear anywhere else. Loved this.
I am so glad that I came back to this. I was telling my husband and a couple of others that I loved the concept of skill power and not willpower but couldn't remember who I heard it from. Now I know who to credit. You are so right. I'm getting ready to make a vision board and skill power is going to be at the center of the board. I want to have one as a reminder and reinforcement of my weight loss for continued weight maintenance. For me, being plant based has worked wonders! Thanks so much Dr. C!
I've noticed that people like to follow advices, diets and rules that appeals to them and not always what's best.
The "health advice" to drink red wine every day is easy to fall for. But we get the same antioxidants with onion or by eating an apple. But drinking wine is more appealing eventhough we get side effects like liver damage that doesn't come with eating onions or apples.
The same can be applied to LCHF diet. It's appealing to us cause we can eat fatty sauces, unlimited amounts of bacon, meats and things most of us love. We even fall for the false assumptions that high LDL levels is ok just so we can overeat cheese, fats, bacon and meats.
I got a wake up call when I started to get angina after two years in LCHF-diet. My cholesterol levels were sky-high.
Thanks to the highly informative videos of Gil I'm now on the right way lowering my cholesterol levels.
👍
The problem is that diet is actually extremely complicated and highly individual. We can potentially single out specific things that are clearly unhealthy for most people. We can find some things that when consumed to excess are unhealthy for many people. What we can't do is give accurate healthy diet advice that applies to everyone, because what works for me may not work for you. A good example is how some people can eat oats and feel full for quite sometime afterwards. I grew up eating it, but I was always dead tired and extremely hungry within an hour of consuming it. For me a good breakfast is one loaded with protein and fat. I can throw some oats in as an extra then if I want because the protein and fat will carry me for a few hours. It was only as an adult that I realised why I was always so hungry and almost falling asleep in the morning at school. Eating things like oats for breakfast.
I also don't gain weight or body fat even when I snack constantly throughout the day in addition to full meals, unless I also completely stop being active. And I don't even exercise that heavily. My most common exercise is walking to the supermarket. Otherwise I do a bit of more intense cardio and a little body weight strength training in my little backyard. So my diet is probably completely wrong for someone prone to gaining weight from eating foods that I routinely consume.
@8:55 you always hit the nail on the head! So obvious, but I’ve never heard it put into context like this - an eye opener for me!
Nutrition made simpl…y the best UA-cam channel on UA-cam. This was the best pun I could come up with
Can't believe you are 44! Great advice as always. You are the best
I started by finding a slightly healthier alternative for sugary sodas. Then a few years later I picked off breakfast and made it totally vegetarian. Still allowed a few cheats here and there. Overtime I started bringing my lunch to work everyday. Then I started making that lunch healthier. Then I went to no meat during the week. This allowed me to pick off most of the fast food I had been eating. And I have to agree with the opinion from this video that these habits do stick over time you do change your cravings you do learn to enjoy the new foods.
Good video, except for "It is very simple: fresh fruits and vegetables..." Uh, no. Frozen fruits and vegetables are equally healthy and shouldn't be discouraged. It is also easier to eat healthy when it's easier on the wallet and reduces food waste.
Yes!!! 💯🙌 Frozen are sometimes even more nutritous than fresh (from big grocery stores) because they're frozen right after harvest. And it makes it so much easier to reduce food waste and save time prepping things.
100% agree! I meant to say unprocessed, I see what you mean, the word 'fresh' is not the best choice, suggests frozen is inferior. data suggests it's similar nutri value, we even made a video not long ago covering those studies. good point, I didn't even remember using that word but will try to avoid it!
freshly frozen
@@NutritionMadeSimpleIsn’t frozen food poor in enzymes?
I always enjoy your videos Gil, they are informative and definitely educational. I feel you are the final authority on all things nutrition. Thanks.
You're so young and so wise. Great video. Thanks.
Can I get an "Amen!" 😃👍🏼
Great advice, great video.
Thanks for sharing. Keep 'em coming.
I highly highly recommend the book "atomic habits" for how to implement and remove good and bad food habits
These are great tips and are so relevant now that I’ve lost 50+ pounds! I’m finding the one about just saying “I’m making lifestyle changes” works much better than giving a bullet list of what I’ve changed, because people listen until they find THAT one item they can debate or relate to themselves, and the conversation becomes about them and isn’t positive anymore.
Melhor canal sobre saúde que encontrei na internet. Muito grato !
Excellent information. Much appreciated!
I agree with the meal prepping. If I batch cook a huge amount of beans/veggies/rice/lentils and put them into a lot of microwavable containers, it takes more energy to eat unhealthy than it does healthy.
exactly!! it's about stacking that deck ;)
Not rice
@@fatskeltonShhhhhhhh. Shhhhhh. Don't.
Having a SO that is willing to have similar goals and habits is such a wonderful gift. My wife and I don’t do everything the same but we do share breakfast and supper every day and we align our healthy eating very closely and support each other every single day. We are always willing to try new things but keep the unhealthy foods to a bare minimum. Michael Pollan’s “Food Rules” and Joel Fuhrman’s “Eat to Live “ are great guidance too. I’m 54, 150lbs (the same I was at 19), BMI of 23, exercise daily and most (not all) of my health metrics are excellent. Heart disease runs in my family so I do my best to minimize the risk. Getting fat has been a lifelong fear that has been a challenge living in the US where I’ve seen obesity rates skyrocket over the last 40 years. It takes a lot of skillpower to avoid fast food and binge eating in this country but I do enjoy standing out. Good luck y’all!
Confusing simply with easy was my favourite section! 'You can't sell something people already know'.
That Guru point is very important, it says a lot about human psychology. Lots of people don't want to be empowered, they want to rely on some guru to take care of there problems.
And, it is easy to blame one, if something goes wrong.
I bought a glucose monitor when my MD said I was pre-diabetic. I knew something was wrong googled my symptoms and went and bought tools to track my blood sugar. When my Md called me I had already started on a diabetic diet!
You’re so awesome and I really admired your passion. Thanks so much for sharing this amazing content and more power to your incredible lifestyle and YTC!!!
Sooo Agree ...accept and say it but don't push it on others...
Always interesting, thank you.
Honestly! I thought you were in your early thirties! Your skin is amazing. You are obviously doing something right🤓
Hope people are listening to you. I know I am.
8b: Practice steady, gradual habit changes. Focus on 1 at a time, master it, then start on a 2nd. Ambitious? Start 1 while finishing another (i.e. overlap). Consistency is what counts, progress is the measure, and it's even ok to be sporadic with progress...as long as you don't slide backwards. Myself, it helped to understand chef vs. cook so cooking became more fun and shopping was a fun challenge; now they're habits and I devote my time to learning newer things. Point is: find what works best for yourself, follow a simple plan that's tailored for you, and be prepared for your lifestyle to steadily improve over time. My $0.02
You’re 44?????????? Wow! You look so much younger
I used to be obsessed, many years ago, with my abs showing. I was starving myself and rewarding myself with junk food such as Moonpies, and my abs were showing, but I constantly felt sick. Recently, I gained a lot of weight after my wife's daughter died. I tipped the scale at 280 lbs. It was 6-7 years ago. It took me 5 years to lose 70 lbs.
Awesome video...could watch this each day! Thank you.
Best nutrition channel on youtube by FAR. its not even close. Dr Carlos Jaramillo is another good one though
Love this! Ive been doing OMAD for about 5 months now and i find it so easy to maintain and its super flexible if i want to eat more on different occasions. I keep in shape with it while being a busy student with little money. less $, less time thinking of what to eat, less dishes, and it goes on and on.
To be fair, the wedding I wanted to fit nicely into was 7 months away. Lost 16kg in that amount of time via intermittent fasting and shifting toward a plant-heavier diet.
Good work!
You're awesome, really. Things can get very confusing if you look at internet information and advice. I've been struggling to find a golden path for myself for a while now. I have time, I'm just very lazy and like carbs. But that makes my blood work mad at me and necessitates meds to keep things down. So I'm finally on the way to do the smaller changes and try out new things. I switched to decaff and now my BP is better than anything I can remember in my adult life. I also found out that cauliflower rice is very yummy and going to incorporate it in my meals. I just need to remember to get much more frequent and larger amounts of cauliflower than before, which is also a habit to build. Just small examples of what I'm finding works for me and how it needs to become a habit. Working out is the harder part but I'm working on that too. I'm determined to be able to get rid of my meds because I'd lost weight and eat better.
Thanks so much!
I dont like eating in the morning, it make me sluggish and most people find it weird. I don't care what people find weird. As long as I'm being healthy and my blood work come back fine I don't care what others find of me. I eat a combination of keto and Mediterranean dieet and do IF for years now and it did helps me to stay in shape (as in healthy ).
I'm fortunate, if I know something is not good for me I don't do it. Stopped smoking 60 years ago on a dime, stopped eating meat over 50 years ago and never ate meat again.. It's not discipline it's understanding, I saw the damage of smoking, the propaganda and the stupidity of it, it was easy.
It's about being an individual, it takes courage to be an individual, it's easy to follow some guru who tells you exactly how to live and what to do, if the guru is wrong you suffer not him or her. Be an individual, you'll never please everyone all the time, people who don't like what you do - too bad, my life is my gift and how to live it is my blessing alone. Respect people but live your life or at the end of your life you'll be filled with regrets, all your life will be was what someone else thought it should be. That's sad, too many people do that, don't be one of them.
This guy only gets 35-50k views cause he is 1000x smarter than Dr Berg or Thomas Delauer and actually tells you the real deal, which is less sexy than what’s trendy or what sounds good.
I was prepping my snacks and meals for the week while listening to this 😁.
Thanks for more great content!
Perfect! love to hear the practical application
What snacks are you prepping
Some of the problem is that we don't know how to make ourselves healthy. Most Drs do not give you any help in this department, you have to pay high dollars to see a nutritionist and free knowledge is hard to know what the truth is because there are so many conflicting views simply it's hard. So thank you for what you to help us
Love this video!
It’s reassuring to receive such objective first-rate information, delivered in a friendly, palatable way. For me this is my go-to place for nutritional guidance. Much appreciated Gil. Keep up your invaluable work.
I wanted to go vegan so I gave my husband The China Study to read and after reading it he said lets get started! Yes. 2013 and we love our meals/snacks. 👍
The China Study has been completely debunked.
I wonder what the guy who made this video thinks of the china study. There was a video with ranking of types of studies and ethnographic studies were 1 step above studies in mice but below things like randomized studied and the top item which was meta studies.
Amazing tips and content! Im glad to have found your channel, finally someone who encourages critical thinking.
Yes. He’s inspired me for my new evidenced based cooking show on here.
I really love your content on this video Sir!😊 Thanks for uploading this!💙
Excellent video. My favorite from all the ones I’ve been binge watching on your channel so far. Shared with my mother, sister and brother.
I think habit #4 needs to be augmented by understanding that what our body can handle changes with time. So, maybe a good habit is to measure our progress using metrics such as waist size, fasting blood glucose, sleep quality numbers, etc.
Finally I got down to my ideal weight by eating low fat vegan diet, and I really stand out. Some of my friends are saying I’m too thin, even I have to get used to my leaner look. Great advice not to worry about standing out.
I went through same yrs ago as did my husb when we changed to whole food plant based and less fat esp sat. We still get the odd comment about being thin but I’m not helping the political narrative to call it ‘skinny shaming.’ It’s just lack of knowledge and following the crowd - like high school. 😉 My theory is the idea of normal weight is skewed - too high or low. Mostly with help of media/HWood and convenient processed big corp food (based on consumer demand). We/you are prob closer to healthy incl leaner, BMI, waist, muscle to fat ratio etc. Congrats. ✌️🌱
12 pak can't w8 for it.. you are wise and funny guy, Thank you for video. God bless!
Excellent advice and always a little laugh or two!
I appreciate your videos. Thanks for taking the time to educate us
Just discovered your channel today and been watching many of your videos. Thank you so much!!! Really loving your perspective and attitude and glad to have found this channel! 👍
U look good for 44
haha thanks! trying to stay healthy!
This dude looks good even for 30, i have lots of friends in their 20's who don't look as good as him, congrats to the doc
My guess was late 30ties. Never would have guessed 44. Jumped into the fountain of youth from the looks of it.
@@NutritionMadeSimple It's bleeding over to aesthetics
This guy looks like he is in his early 30s
I was recently wondering about your age and i ended up settling on early 30s. 44 is crazy
Love love love number 1!
I'm so happy that I found your channel!!! So much great information!!!
I'm brazilian. I suspected you had a brazilian background, due to your name 😊
About motivation: I use logic. If I do everything right I have a small chance of reaching my goals (doing a sport) and if I am the least lazy or careless I have zero chance. And because my greatest goal is to be copetative I can’t see I have any other choice than just pushing through every day with training, diets and sleep. I remind myself of this everytime I don’t feel lime training or craving some bad food.
Of course we can cut family ties just like friends!!!!!! In fact, sometimes we NEED to, in order to grow and blossom.
I finally cut ties with my father last year - I've never felt better or been happier in my entire life 😁🙏
Good job!! 🙌💯
Just wanted to say I really appreciate your video's. There is so much bullshit out there but you keep it real. Thanks.
This is great advice. I've been vegan, mostly plant based for about 5 years now. A lot of these things came fairly naturally in retrospect but I think my husband joining me and living far from family in the beginning helped a lot.
I'm trying to exercise more regularly now which is not coming as naturally (I used to be consistent because I wanted to maintain my weight... Now with my diet I have no issue maintaining my ideal weight without exercise). I think it's important to understand your motivation and have a way to track progress (something I need to work on). I'm going to try to keep these tips in mind as well.
My strategy for retraining myself is to put a bicycle cable through the refrigerator and freezer doors and then put a timer lock available at Amazon on the ends of the cable. That allows me to time my fast as well as control grazing. The lock can be set for any amount of time. I usually set it between 3 to 12 hours.
i still think we need vegan grocery stores.
we also need current grocery stores to divide themselves as vegan / non-vegan. it will be a real shock to people just how much food is vegan. the vegan section basically gets to claim the entire produce section.
I'm shocked to hear you're mid forty. I've seen a bunch of your videos already and always thought you were somewhere in your thirties. Now I'm really convinced I should follow all your advice.
The thing with non supportive people around you when you try to improve your health whether it's a new diet or lifestyle changes are often people that are healthy and strong.
They're not always mean or evil. They just can't understand your perspective. They lack empathy.
I was like them when I was healthy and strong. Dont judge them. Try to explain why you search for different diets etc.
Ever since I got diagnosed with the neurological ailment ME (Myalgic Encephalomyelitis) I've been searching for diets, supplements to improve my overall health.
Changed to more vegan foods from having high cholesterol. At first it was hard but within a few weeks it becomes easy once you quit resisting it and start embracing it.
What weree you eating before
This is the best health related video I have ever watched 👍👍
Thank you Gil!
Thank you very much...
Have to plan, prepare. Understand what you are putting into your mouth. I try to eat meals with a good balance of protein vs (carb & fat). I stay away from packaged, processed foods. I plan out meals now and eat fewer meals. I try not to eat naked carbs. It takes work and discipline, but geting leaner and healthier can be done. This plan is working for me. I also walk and then do some short burst running. Again...u have to plan and prioritize and do it forr health...then the lean look will come. I also lift some weights...dumbells mostly ..running the rack...high weight 12 rep then lower to squeeze a few more and a,few more out. I am making good progress but soon i have eye surgery so i will have to stop lifting for a while. I suffer from Keratoconus. I will stick w my eating plan...always try to get protein in your meals and get outside. Ditch refined carbs and refined oils. It can be done. Up to you. I proved it.
Brilliant advice. I wish I'd have seen this video a year ago.
Thank you very much for this video. It was very informative. SL from San Francisco
np. love SF!
Great Video! Thanks for sharing.
"I don't remember the last time I was sick!" Such memory loss is an early sign of Alzheimer's.
😂😂😂😂😂
Tell yourself to eat foods like ppl ate them 150 years ago straight from the farm. Emulate diet styles from cultures that have health and longevity. Following the science can help, but keep in mind the science has been corrupted by business interests. The superior foods have higher nutrients per calorie and are affordable and available. Green vegetables are superior in this way. Better food choices must be hormonally favorable and not spike insulin and I-GF1. Ideal choices should not contain contaminates or toxins.
Excellent lecture.
Two things I find helpful - do a thorough job of meal planning. If you find yourself without a plan, you're going to make a suboptimal choice. Secondly : read food labels. If I find myself tempted to buy a packaged convenience or manufactured food, reading the ingredients is enough to put me off!
Don't live your life through other people's eyes. Identify whats really important in life, and if your health and well being is important enough, get informed about good diet, set some goals for exercise, associate yrself with like minded people, go exercise together, eat and share diet tips together, invite them over and eat / socialise together.
Start jogging or do bodyweight workouts at home, the results come quick and this boosts motivation even more. Don't bother about what other people think or say about you. If they want to be unhealthy losers, let them be, just asociate with positive people. Keep getting informed about health, diet and exercise. Do it while you can. I's never too late to improve your diet, and exercise while you can. I left it till my fifties, but ran the London half Marathon at 59 with my daughter, did crossfit and had a six pack at 60, but then it went tits up when i had a stroke after a ski fall damaged the artery in my neck. I found it easy to get motivated and am still very much into diet and health and have awesome bloodwork and havent eaten red meat and cheese since just before the stroke four years ago.
Knowledge is power and an ongoing source of motivation.
More videos in future please, you are very informative on every topic
Just want to say thank you.
you're so welcome
Thank you for your hard work in making nutrition simple. The food looks very appealing. Perhaps finding a Registered Dietitian with the right skills could be mentioned as a strategy.
Great video! Great tips!
A registered diatitian once told my friend that fruit is good but you should not eat more than 3 or 5 pieces a day. Can you make a response video on how much fruit is optimal or what is the maximum at which there might be negatives?
That's completely false. Eat as much fruit as you want
When you're trying to lose weight it'd be a good idea to limit yourself to one or two pieces. When I first started eating healthier, I traded in sweets for fruit and didn't limit myself.
That makes no sense. Most fruits are only 150-300 calories per pound. Compare that to nuts and seeds which are 2500-3000 calories per pound, and oils which are 4000 calories per pound. Fruit does not make you gain weight. It does the opposite.
@@dj-fe4ck The amount of calories doesn't matter as much as the effect something has on insulin. The amount of sugar in fruits nowdays compared to back then is much higher. And anyone with insulin resistance, which most Americans have unknowingly, is going to have a hell of a time trying to lose weight.
@@IMissMrKitty that's a phony argument about fruit. There are non hybridized fruits that are just as sweet or sweeter than many hybridized fruits. Insulin resistance has to do with intramyocellular lipids and eating too much fat. It has nothing to do with carbohydrate intake. You could put someone on a diet of only fruit, potatoes, and rice with no added fats or oils and they will reverse it in a few months, and they will lose weight. I eat 300-800 grams of carbohydrates a day and I am only 5'8" and 120 pounds and I am not very active. My a1c is also 4.6 as of a few weeks ago. That's probably lower than most low carb and keto eaters.
I'm 6'5". I can even reach the ceiling in my house. My unhealthy snacks are not safe from me anywhere :D
lolol maybe hide them low :)
Thank you for your hard work!