The Beginner's Guide to Metabolism
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- Опубліковано 5 лют 2025
- With one of the world's largest population of people with diabetes and potentially an even more massive at-risk population of prediabetic people, it is particularly important for everyone to understand the absolute basics of what happens to food inside your body. How do you go from having 5g of glucose in your blood to a state of progressive bad health caused by not paying attention to your diet and lifestyle.
What doesn't help is large scale misinformation from influencers and quacks, very complex and dense communication by doctors and a complete lack of acknowledgement of the elephant in the room - the average Indian urban diet is very high in carbohydrates and we are not getting enough physical activity.
This video is largely inspired by one of the chapters in @PeterAttiaMDPeter Attia's book: Outlive where he explains metabolism in what I felt was one of the most elegantly simple and accessible ways. Do check out the book, it's superb.
The Thin-Fat South Asian Problem: www.ncbi.nlm.n...
The Metro Map of Metabolism: www.behance.ne...
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UA-cam (English): / @krishashok
UA-cam (Tamil): / @masalalabtamil
Instagram: / _masalalab
Twitter: / krishashok
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A doctor like myself couldn't have explained it better.
Well done
Thank you!
Iam a biochemist, and i find ur video mind blowing, it's simple in a way balanced diet, exercise , manage stress . Influencers scare you without science
Thanks and welcome
Ashok, too good...simple and mind blasting...keep it up...God bless
@@krishashok but 2 hours uses 2000 cal is wrong I think.
@@ankuragarwal8237it depends on your weight
"Eat less than what you think you should eat" is a real gamechanger here. Please realise and apply. I myself is having almost obese multiple times and with exercise and diet I controlled it. Now I'm following the above eat less but eat good.
How can you put this to practice? Some practical tips?
Superb!! In this age of misinformation your content is a ray of sunshine focusing on educating people without the usual nonsense that comes with social media.
Thank you for explaining this. I am not very fat in but still pre diabetes. I live in Europe and when I told my endocrinologist she was how that could be you don’t look fat. I has to eat more protein and very low carb. And give up all sugar to keep my insulin in check. Now I know it’s my genetics because everyone in my father’s family is diabetic.
Every time I watch your videos and start thinking makes sense but I knew this already, you throw your punchline. I had no idea Asian genetics and Caucasian genetics could contribute so differently to diabetic risk! My husband is Caucasian and this is mind blowing information for us to be aware of. thankyou for keeping us sane in this world of 'mis'-information overload.
would love to get more book recommendations from you.
thank you!
You’re doing a fantastic work Mr. Ashok! With so much noise around topics like metabolism, you’re the perfect noise cancelling headphones I needed 😊
I work in the sphere of Public Health nutrition, and my work revolve mostoy around under nutrition. But as per my role i have to give lot of trainings on human nutrition, and i fond this the simplest and most clear video on metabolism. Please keep making such content.
(131) Very well presented, Mr. Krish. Since I live in America, a lot of the population have a bad habit of blaming their health woes on everyone but themselves. They are just over indulging themselves, but don't want to admit it. Daft as a brush, some people.
There are so many probiotic drinks in market like yakult. Can you please explain if its advisable to consume any kind of probiotic drinks even in limitations without naming any brand? Can you please talk more about prebiotic and probiotic food, best natural ways to consume them, what kind of food to eat before and after a good workout? Thank you
Honest confession I have seen your shorts on insta n didn't really want to listen to all.of you.... but I m so glad I listened now.....freak it all makes sense now 😊
Thanks!
Thank you!
Really loved this … non gimmicky, straightforward metabolism info tailored for Indians around the world!❤
I am in the health service,you have given a superb explanation.The biochemistry of our body is clearly explained.
Thank you!
Damn, only you can compress so much high quality gyan in ~11 mins🎉..most others make 11 vids out of this stuff and fail to complete the thread on the topic, kudos to your research Mr Ashok😊
Thank you!
Top Class!
One of the best deliveries ever on fat formation.
No sentence is wasted words.
Demands revisits!
Thank you.
When fat goes from being organic to survival to being Yama.
In muscle fibre
Subcuraneous.
In
Organ and proneness to fat by epigenetics of historic famine load.
ua-cam.com/video/p_iMFwD82Kk/v-deo.htmlsi=byWkUkzrFzfkvkvk
.
Most of the problems Indians are facing is indeed caused due to over-the-top consumption of carbs, and this forms a deadly concoction when paired with our bad genetics. What I call is 'Carb Poisoning'. But as you rightly mentioned we tend to focus more on the trivial one percenter rather than the elephant in the room, that is a balanced diet and regular exercise.
Kudos to you on providing vital info on this channel!!!
I think just eating a moderate amount of carbohydrates and protein from when a child is conceived makes a big difference. Indian genetics are not necessarily bad, it's just that from when a child is conceived to when he grows up, the diet is full of carbohydrates and fat, with very little protein and for some, too little of the healthy fats. Many also nowadays have very little physical activity which makes the problem worse. Diet and lifestyle can have a huge impact on our health, very quickly. I've seen my relatives who have lived outside of India for decades compared to my relatives here.. there is a huge difference. It is unheard of for so many to get diabetes in their 30s, 40s, but here in India I have heard of so many people, at that age having diabetes.
@@s.adams239 Yes, I do agree with you on that.
Amazingly articulate and useful info especially for someone like me trying to keep prediabetes status from processing to diabetes with just diet control and exercises.
Very well explained. Thank you for making this clear and informative.
Glad it was helpful!
Love the detailed yet clear and succinct scientific explanation of glucose metabolism. It is so helpful to understand the effect of climate/environment on our genetic/epigenetic changes that in turn modify our glucose metabolism. Our diet is suited for the times when people used physical labour in the fields and now we eat so much rice with a sedentary lifestyle. That’s why the metabolic syndromes are called lifestyle diseases. So common in every house hold.
Your way of explaining is so simple and easy to understand. Well done!
Glad it was helpful!
I've learned a lot on internet
But this video is ahead of everything i have seen on youtube...
Thank you!
This is a very good summary. Especially the part where you say we need to focus on overall diet and not get distracted with these so called 'super foods' like chia seeds or turmeric...Thanks.
Thank you
We all know our problems but sometimes you need that voice telling you dude you need a come to your senses conversation to sit up think what fhe heck am I doing to myself! No matter who tells you if you dont understand what you are doing to yourself it's a truly lost cause! Thats were this video helps. A succinct reminder of the basics of what we need to do not what we want to do!
Your clarity of thoughts and genuine care reflects throughout your content. One minor suggestion to add some music: add intro and outro, flashes between chapters etc
Noted
This is actually turned out to be a good one! Only missing piece in this video is mention of mitochondria. We now know that endurance activities considerably increase mitochondrial density and efficiency in body which literally dictates how many calories we're capable of burning. This piece of info has been life-changing for me! This info is underrated and doesn't get mentioned enough.
I skipped it cos I wanted to a separate video on mitochrondria
You just brought tears in my eyes. So good. ❤
It is explained wonderfully well both medical and non medical can understand. Thanks for taking pains for making this video
Thank you
I really like your style of presentation. Straight to the point but engaging as well, with a breadth of information no doubt formed by a good amount of research. Keep it up!
Thank you!
Precise and everything you need in under 12min. Awesome
Thank you!
So glad i finally found the best straight to the point explanation! Thank you so much for sharing this knowledge.
Your content is incredibly valuable and explained in a straightforward manner. Keep up the great work! Having subscribed to your channel, I noticed that you refrain from beginning your videos with the usual like, subscribe, and share requests, which can often be irritating.
Arati pandu olichi natlu simple ga baga artham ayyetatlu chepparu
One of the best explanations on metabolism I’ve ever heard!
Thank you
Such a simplified and wonderful information. Easy to understand and knowledgeable to listen . I think many people like me will stop giving attention to the influencers and diet gurus now onwards . As the only thing that matters is how the presentation is touching you.. thank you Ashok for this useful information
Thank you!
Impeccable! Awesome one, sir 👌
Thank you 🙏
Hi Ashok. Loved your video. It really connected the dots and the process map you make clear of food to glucose to glucogen to subcutaneous fat to viseral fat to diabetes is so useful to understand. Keep up the good work.
Thank you
Brilliant job once again, Straight and simplified enough. I am sure Dr. Pal will agree & approve to this detailed explanation. Keep it up Bro. Sarcasm in the end was right from my heart lol.
Hehe
Thank you Krish for all the information you share. ❤
Thank you!
Fine intro on human metabolism, Shared it with a few folks who suffer from type 2 diabetes, as it's a metabolic disorder not a disease. Wish doctors didn't blindly prescribe medicines for such disorders instead of identifying root cause, i.e. insulin resistance or no insulin. It can be managed better with diet adjustments, exercise, and other lifestyle changes than with medicines.
Well done. Look forward to more videos like this one!
Thank you! Do check my latest video explaining common problems related to digestion
Very well explained about the fat storage capacity .. and why some people are skinny and still diabetic in India .. thanks for also adding the context of famine , weather and other atrocities that led Indians to have less fat storing Capacity .. very informative ..
Just Amazing!!! Everything was so superbly explained!! Thanks Krish...Keep Educating us more!
My pleasure 😊
Really really fabulous 👌👌👌🙏🙏🙏💖
Brilliant video..!! Love how simply you explained it. Thanks you for doing such videos.
😂😂😂😂 wowwwwwww Krish aweeeesooooome, i can keep listening to you for hours... Perfect knowledge for a non medical person. Thank you, Thank you, thank you.
Thank you!
Just finished your book Krish. Happy to say so many small things I learnt from it are making a difference to the cooking and the flavors. Time for part 2?
Video suggestion to do collab with Rohan Joshi. He recommended this book on a podcast and that’s how I got convinced to buy it. Him as novice cook also felt helped by your book. Would be cool to reflect on it together
Yes. Should catch up and do some live cooking with him
This is so well explained and articulated. Great job!
Thank you
Wonderful. Thank you for sharing. Mind blowing to know about the anatomical function. All yr videos are educative .
Thank you
Awesome explanation. Thankyou so nuch Krishji
What I dreamt of doing, after having a similar career & social path as yours, I see you are doing far better than what I could imagine. Keep the great work.
Love your ability to explain complicated and often interwoven things that contribute to a problem simply and succinctly! This was an informative video which helped me appreciate why Asiatic people put on weight more easily despite consuming far more nutritious foods!
There are a couple of more reasons why, I think,Asiatic people develop diabetes quicker / gain weight quicker:
1. Our bodies' ability ot USE fat as fuel is lesser also compared to Caucasian bodies which had to rely on it a lot more
2. I suspect our ability to develop leptin resistence is also higher leading to eating beyond fullness being a common thing (also, Indian moms don't let you leave food on the plate). And this creates the endocrine feedback loop of slightly more food than needed every time, compounded over a lifetime = obesity and diabetes which increases leptin resistence
Thank you. This was very informative.
In the future can you please explain the care and cooking with cast iron. Some people
Say you can’t cook tomatoes or citrus stuff in cast iron. But doctors say you have to have citrus with iron for better absorption.
In general, cookware choices don't really matter much
Thanks a lot for this video Krish! Really helps clarify the distinction between glycogen and fats.
Thank you
Great thanks for explaining Metabolism in such a easy way.
Thank you!
Excellent video and great. Concept broken into multiple parts and easily understandable. Kudos and expect more videos in future.🎉
Thank you!
super nice n helpful video
Very well explained sir... thank you
thank you!
Fantastic video. You have explained metabolism - glycogen - fat deposits in a very simple and easy to understand manner. Although I myself having run many marathons had read and experienced this, but your video will give something more than what the reader already knows.
I appreciate your myth buster videos that simplify life :)
Thank you!
Thanks a ton for a much needed informative video! Can you also please clarify if Diabetic is reversible? - If a person is already diagnosed as diabetic and on prescribed medication, does healthy life style (i.e, workout and good diet) will make him non-diabetic?, and free from medication by continuing healthy life style?
I’m not a doctor, so you must ask this question to your personal physician, since these are not things that have a general answer.
Real eye opener. Now i could connect the dots with the various health issues which i am grappling with off late. Would do a world of good if you can bring all experts together who can provide genuine & correct information regarding practical dietary intakes
Honestly if more health influencers had this kind of clarity , we would be doing public health information a very good thing .
Thank you
High voltage scientific information in a small and compact logical.package..I am a teacher teaching these facts to students but there could not have been a more beautiful and better explanation..hats off to you for debunking so many myths
Hello sir, I am an endocrinologist, currently working in a government hospital. On a daily basis, I see people either completely unaware or misinformed regarding the basics of food and it's impact on their body. It pains me, but as you know, I can hardly spare more than 10 mins to make them understand, hopefully changing their behaviour for good.
All the information you have given in this video needs to be understood by people, even the less educated ones, mothers who feed their family… because probably they need it the most.
I hope to impart this in other languages. I hope to collaborate with you so that both primary and secondary prevention can be dealt with.
Also, you can explore the impact of food advertisements on people's food intake behaviour.
You can save and share these videos with them. Assuming they understand English
So SWEETLY explained 👌
That's so informative for me. Thank you so much sir...we are so confused what to eat
Thank you!
The explanation... simply wow
Loved the way u explained it. Always a fan of ur content❤. The last punch on organic blah blah is good😂😂😂😂. Please keep sharing more knowledge
Thank you
Fantastic. I had to watch the video 5 times to understand the content in totality. But worth every cent.
Great to hear!
So much knowledge in a single video. Mind is blown 🤯
Just excellent. You bring so much truth and respite in days plagued by a holocaust of misinformation from so-called influencers.
Thank u Sir. U are Simple & best🎉
The best explanation with an example, I have heard about epigenetics. Wonderful work! Keep it going.
Excellent. Thank you for the best eye-opener blog on this topic. We all at home, take a regular south indian Tam-Bram meal. And almost sure that our traditional meals are well balanced. Your comments on it please
Traditional meals are not always necessarily well balanced. You might want to consider that it was balanced when people did a lot more physical activity in the past - they walked a lot more, worked in the fields etc. So, we have to adjust with the times and reduce carbs
Yet another stellar video sir. Very informative and simple at the same time.
Thank you!
Brilliant. Just too Brilliant. 👍👍 Thanks.
Thank you!
The video was really helpful. Understanding science is useful than just following multiple diet suggestions. Please create more videos luke this which clears basic.
Another great content, Krish! I am certain people will take more informed decisions about foods after watching your debunking myths videos! Waiting to see more!!
Thank you!
Can you please make a detailed video on Vitamin D supplements and its relation to K2...some say vitamin d should be taken with vitamin K2 whereas doctors don't prescribe that.. there is a lot of information on the internet and it is very confusing
Will post
I have to see and hear it twice to get this information into my little brain. Thanks for explaining.
Thank you!
Super video. Body is so complicated so many things to consider based on person to person. Best is to keep things simple and focus on basics ie excercise in whatever form possible any time you have time during daytime and most important eat good food in moderation.
I follow a simple mechanism ie eat only 50% of whatever portion (especially the carbs part) what i feel i require when i am hungry, and after 1 hour decide whether i need the balance 50% or not, and most importantly i ensure that my diet is well balanced, with carbs not exceeding 10 to 20 pc of my intake. When i started off initially i was surprised to note how less our body actually needs as compared to what we feel it needs. Also when i feel hungry after the first 50% i first have a glass water and wait for 15 mins to see if i am still hungry and in most cases i simply am not. Remember, there is a big difference between pet bharke khaana and bhook lage toh khaana
Also most importantly please be aware that junk food is scientifically designed to trigger a feeling of hunger, pure evil.
Superb ❤ clearly explained
Thank you 🙂
Amazing, wonderful, excellent video ,.... I am falling short of adjectives. I wish you make it in telugu language so that I can share it with my mum 😊and she would repeatedly watch it to understand insulin resistance
The best line "eat less food than you think you should"!
Very well presented ❤
Thank you!
Man so precious,detailed yet concise n precise info,thx dear
Thank you!
Exceptional explanation 🙏🏼
Thank you
This video was on the whole informative and the information succinctly and superbly presented. Thank you. The standout moment was the minor but tactful mention of how "exploitative British practices" may have quite plausibly led to epigenetic causes of widespread obesity in modern postcolonial India. Well done. We must not look away from that darker associated truth though we are in no hurry to assume a sort of cultural victimhood narrative at the other extreme. May our nation never undergo that sort of trial of our humanity again.
Indeed!
superb explanation as always. as an Indian I am getting worried about my kids diet now :) . Can we have a detailed video on Kids diet and micronutrients as well.
I love your videos,
One of the best explanations,
You are so good,
Thank you so much.
God Bless.
You are very welcome
Thanks for making my article so simple for everyone to understand 👍
Any time!
I wish I had someone like you to teach biochemistry in med school! 😊 Such an amazing video!
Thank you
Great content ❤, if possible please make a video on 'Insulin': some people say eat small meals 5 to 6 times a day and some say eat only one meal or two meals a day, to avoid Insulin release.
I like how you looked at this from evolutionary perspective !
Every human is different.
Best thing i know is
- eat seasonal and regional
- try sticking to habit of recent ansectors.
Excellent presentation. Seven essentials for good must be part of our Dinacharya. The secret lies in fine-tuning these 7 essentials
Simple explanation.
By the way, could you please explain if mutton paya is healthy or not.
It's fine! In general, don't focus on single dishes or ingredients. If your overall meal or diet is healthy, it doesn't matter what single dishes or snacks you consume
Have u made any vid on Vit B12? If not please consider making one, Thank u..
Will do!
THANKS for a clear explanation.
Thank you
Very lucid explanation of very complicated subject, Thanks Ashok
You are most welcome
One of the no nonsense youtubers.
Thank you!
Superb video Sir, clearly explained.
Thank you!