From a two-term board member as well as past president of the National Board of Physician Nutrition Specialists, Peter nails it here. People in general are stuck in obsessing over the veins on a leaf on a branch of a tree in the forest. Clear messages like this are critically important in the midst of the cacophony of confusion created by self appointed nutrition gurus that pop out of the ground like weeds.
Just as a matter if interest, many if those weeds are extremely high in nutritional content. I've just made a fabulous tossed salad.... I have a good 7 weeds from my garden. I'm just on the verge of feeling like "popey's wife"!! I'm vegan, 78 on 25th May, no pills in my life. I live with an ardent meat lover. I say 'each to their own' .... I do find MANY people to be harshly against vegans. I don't tell others what to eat.
@@relaxchamp no matter what “diet” one follows, if they eat too many calories, they gain fat that becomes problematic. I totally agree that there are transcendent principles of nutrition, which means that just about any “diet“ can be made into a healthy or unhealthy one. When I was a Fortune 500 CEO coach, and of the Magna International team reporting to him as well, I’ll never forget what the CEO said when I asked what his nonnegotiable was. Mr. Kotigiri said “Dr Tom… I don’t want to hear about any Mediterranean diet bullshit. I am Indian, and there’s no reason you can’t help me with healthy Indian food“. literal word for word and true story. And of course I obliged, easily and with honor.
💯 as a nutritionist been saying this to my clients for years. There’s 90 ways to skin a cat… everyone is different so pick a diet program that works best for you and that you can maintain. As long as cals out are greater than cals in, you’ll be successful for weight loss.
This has to be the best short video I've ever heard. Thank you very much. I agree completely. I've tried so hard to have the perfect diet. But, then I fail. I have a cheat meal and feel so guilty and ashamed of myself. I beat myself up over and over again. I've realized that I'm not a perfect person, and I make mistakes. I take great pride in my health. I'm a former competitive bodybuilder and powerlifter. I don't drink or smoke, or do drugs. I try hard to do the right thing for my health. But, in the end, I'm still not perfect.
Don't ever take anything to extreme. Your body needs to be balanced. It's okay to restrict things that are inflammation, causing foods that cause you to obtain the weight or cause your health to be poor but eliminating things that make you sick is a start but continuing to diet. If it's not working, it's not going to cut it. You gotta find a perfect balance. The body will only get healthy if it is nourished properly.
It’s so much easier for me to keep a caloric deficit by increasing protein and eliminating sugar. Chicken breast and veggies breakfast, lean ground beef and salad for lunch. 100g of protein before 6pm has helped me tremendously
Have you done this for five years or more? That’s the gold standard for maintenance. yet 25% of people who maintain for five years will still relapse. 50% at two years. And actually very few people even get to the two-year point.
@@srbaruchi I assumed she meant 100 g of protein spread throughout the day and eaten before 6 PM. I’m guessing she means she fast after then until morning.
@@TURTWIG094 may I ask how many years you have done this and whether you get your lean body mass measured periodically? Do you include resistance exercise?
This is perfect all-round. Pleased to hear him mention energy balance and metabolic rate. Also please to hear him mention that a 7/10 sustainable diet is better than a 10/10 non-sustainable diet. Compassionate to our human there, thanks Peter 🙌🏻✨❤️
Excellent advice! I am sincerely excited about this short! Thank God for you Dr/MrAttia! I have your latest book & love your podcasts with Dr.Huberman! Glad your voices are getting out there! You're awesome! Keep Going. And, sincerely, Thank You. 🙏🏼🤗
Love that. Mines probably 7/10 so I have a few treats but 5/7 I'm good. It's really easy for me to sustain this as long as I have a treat to look forward to.
A diet for longevity typically emphasizes whole, nutrient-dense foods and encourages a balanced intake of macronutrients and micronutrients. Here are key components often recommended for promoting longevity: 1. **Plant-Based Foods**: Focus on fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in vitamins, minerals, antioxidants, and fiber. 2. **Healthy Fats**: Incorporate sources of healthy fats like olive oil, avocados, nuts, and fatty fish (such as salmon or sardines) high in omega-3 fatty acids. 3. **Lean Proteins**: Choose lean protein sources, such as legumes, fish, poultry, and plant-based proteins, while limiting red and processed meats. 4. **Moderate Caloric Intake**: Some studies suggest that caloric restriction without malnutrition may extend lifespan. Eating until you're satisfied but not overly full can be beneficial. 5. **Whole Grains**: Opt for whole grains like brown rice, quinoa, oats, and whole wheat products instead of refined grains. 6. **Limit Sugar and Processed Foods**: Minimize added sugars, refined carbohydrates, and heavily processed foods that can lead to various health issues. 7. **Hydration**: Drink plenty of water and limit sugary drinks. Herbal teas can also be beneficial. 8. **Fermented Foods**: Include sources of probiotics like yogurt, kefir, sauerkraut, and kimchi to support gut health. 9. **Regular Meal Patterns**: Consider practices like intermittent fasting or time-restricted eating, which may have benefits for metabolic health. 10. **Mindful Eating**: Pay attention to hunger cues and enjoy meals without distractions to foster a healthier relationship with food. 11. **Social Connections**: Eating with family and friends can enhance the enjoyment of meals and contribute to overall well-being. Incorporating these principles into your diet can help promote longevity, but it’s essential to tailor your approach to your individual health needs and preferences. Always consult with a healthcare professional or registered dietitian before making significant dietary changes.
Smart guy. He’s driven to learn all there is to learn, and help educate the masses. Thankfully, he heard a different calling vs his start as a surgeon. Now he can operate and save many vs one patient….
For me, high fat and low carb is the only way i can reduce my calorie intake to achieve energy balance. So diet composition is very much important for me, as a first major component. Because it allows me to achieve the next major component: the correct energy balance. But everyone has different physiology and sensitivity to the effects of macros will vary.
My dad is 94.5. He has never been on a diet in his life but maintains his weight and health with the Mediterranean diet he was bought up in even though he does stray a little a couple of times a month. He is still going strong on all levels. So does my mum at 88 but she has alzheimers. Unfortunately if you haven't been bought up in a household where real food was eaten I guess it's hard to start changing the way you eat much later in life.
I don't know if my diet is an 8, 9, or "10 out of 10 diet," but I do know that it 1. is responsible for me being off all prescription meds and OTC meds, 2. tastes so good, 3. gives me so much energy, and 4. apparently is in a small caloric deficit. Therefore, my primarily animal-based, real-food, keto diet is eminently sustainable.
I don’t understand what he means when he says . What is eating a keto diet to excess mean? What does one have to do to avoid an energy unbalance. Like how in detail. Please explain if u understand this. Thank you.
Why do you think i see people on certain extreme diets like vegan or carnivore go on about radical beneficial changes to their body and mental health? (i know they are opposites but i still hear it from both)
How do we reconcile the alleged necessity of caloric surplus for building muscle with the alleged necessity of caloric deficit for losing fat and staying metabolically healthy?
@@jeffreyjohnson7359 It's not only for bodybuilders though. It's an ubiquitous recommendation for anybody trying to build muscle. Are you saying one can build muscle in a caloric deficit? That's be great, but do you have anything to back that claim up? Please say yes.
@@scottk1525 I did a very quick Google search. As I guessed, the answer seems to be yes as long as you get enough protein. www.google.com/search?q=can+you+build+muscle+in+a+calorie+deficit&oq=can+you+build+muscle+&gs_lcrp=EgZjaHJvbWUqBwgBEAAYgAQyBggAEEUYOTIHCAEQABiABDIHCAIQABiABDIHCAMQABiABDIHCAQQABiABDIHCAUQABiABDIHCAYQABiABDIHCAcQABiABDIHCAgQABiABDIHCAkQABiABDIHCAoQABiABDIHCAsQABiABDIHCAwQABiABDIHCA0QABiABDIHCA4QABiABNIBCDcwODZqMGo3qAIUsAIB&client=ms-android-verizon-us-rvc3&sourceid=chrome-mobile&ie=UTF-8
@@scottk1525 I have heard that body recomp is possible in a caloric deficit if you are obese (given that your protein intake is still high enough to build new contractile tissue) because your body can use your excess adipose tissue as energy for building muscle. Your body needs energy, water, protein and a stimulus (working out) to build muscle, so technically that energy can either come from a surplus of calories or your own adipose tissue. If you’re already lean, though, you would need to be in a caloric surplus since you don’t have that excess fat to use as fuel.
ABSOLUTELY 💯!!!😊... It comes down to what I teach people... Know your OWN body and base what you eat off your activity level... I'm a little guy (5' 2 7/8" and 124-126lbs)... But I consume quite a bit of Calories for my body size.. But I know my body WELL and do intense Martial Arts training... Anytime I take time off from the intensity at least...I will lower my overall food intake😊
I agree. You are 100% right. Long term life style diet is key for better health. If we start consume food for energy and instead of medicine that is a win for the long run. Let’s make pharmaceutical industry loose some money. 😂
Refreshing for the commonsense here! So 💯!!! Is exactly my experience. Got my husband to lose 16kg after 3 heart surgeries. How? He simply cut back on portion sizes and rode his bike more consistently. It is also worth mentioning that as you see results, so you feel better about yourself - the more you work on yourself…yes the 80/20 really has worked and now 2 years on the weight is still off…and he’s in the shape of his life at 53.
I love how this much like your book you don't tie yourself to a diet routine. I start first with high-quality animal protein where I struggle is with the energy balance part. Even the old calorie in, calorie out argument is heavily flawed. I always seem to overeat when I don't need that much, or not enough when I need to.
I would think at minimum dropping your sugar and high fructose corn syrup out of your diet. This would go a very long way to improving one’s health. Of course adding vigorous exercise several times a week also would improve health. My two cents thank you Dr. Attia!
@@oolala53 ummmmm carbs are not planned in, “cheat meals” allow me to go out with family who do not eat carnivore for weddings, funerals, holidays and social events with guests, friends and family. Im not pushing my way of eating on them, I let my health and vigor do that, very practically I don’t want them to worry about catering to me, Morality doesn’t have anything to do with it.
@@doggnamedchip it’s really a thought-game almost as much as a behavior one, isn’t it. I have long resented the concept of cheating in eating, as if eating something is related to my moral worth. Guilt over eating I have slotted into the category of unproductive suffering because habit theory says that the more drama there is over mistakes, the more likely it is you’ll repeat them.
I got gastritis when I was in my 40s, and I realized how important food is. Eating should be thought of as what microbes am I going to feed today because every 3 months, our microbiome changes. So I really mix it up.i have a family member who's almost 90, and they do this from their garden ,and fresh unprocessed meat.
What are tips for 7/10 diet? Is using something like bulletproof in which you try to eat less of the bad stuff and more of the good stuff? Maybe the world needs more sliding scale type charts to go on in terms of what’s good for metabolic health vs bad for it.
I noticed this when doing keto as type 1 diabetic. My insulin requirements at some point went totally up for the same amount of food and I was still hungry… I just ate way too much…
Totally true. One thing I would add: start with eliminating poison from your diet: processed food, plastic utensils, excess sugar, poor food quality and wrong schedule. Best diet will form automatically as soon as you attack as many hiccups and make good choices
I’m currently following the lion diet. I am definitely eating to excess because I am stuffing myself essentially at every meal. And I can say that I am not putting on fat.
A whole, unprocessed food diet along with healthy dietary habits (ie masticating thoroughly, eating til hunger is absent rather than til full, etc) greatly reduces overeating. Most people can develop good habits, if they stick with it over time.
Most probably you have already explained it elsewhere, but just for those who didn't see it: a 'diet' for most people means something you can maintain for a short time. You should just eat healthy ALL the time (obviously with exceptions, it's human ) . Just having a 'diet' already means you have a wrong approach to balance in life
I'd be interested to learn the nuances of energy balance for metabolic health in relation to the cycles of bulking and cutting for bodybuilding purposes.
How do we reconcile this advice with hypertrophy? I do not think you need a huge surplus to gain muscle mass, and novices will gain muscle even at maintenance or below as long as they lift. But from personal observation, as an intermediate to advanced lifter, consuming excess calories has had a huge impact for me in terms of gaining muscle and getting stronger and I do not think I can keep making any meaningful progress at maintenance. Despite having gained a few kilograms in the last few months I am still lean, so I wonder, what is the damage (if any) of bulking followed by cutting, arriving to the same body fat percentage as I started with and staying always in a healthy bodyfat percentage.
Yeah this is one thing that has always bothered me. On the one hand, *everybody* unanimously asserts that one needs to be in a caloric surplus to build muscle, and yet at the same time, most people also claim that one needs to be at or below their caloric needs to lose body fat and remain healthy. So are the option skinny, weak and healthy, or muscular, chubby and metabolically compromised?
@@scottk1525 As I see it, what matters is the degree of adiposity and where you get those calories from. If you are bulking and cutting inside a healthy range and you are getting those calories from healthy foods, then the damage if any should be minimal because you are averaging days with increased calories and days with decreased calories. For me in particular, I try to eat vegetables in every meal and have a balanced diet, but I find myself eating way more cheese, bread, cold cuts and things of that sort when I am bulking than I would if I were not worried about getting the right amount of calories or protein I need to get better at this very niche sport. And now that I am also into zone 2 and HIIT I need to eat even more just to stay in balance.
I don’t know what’s going on. I’ve never had weight, body composition, energy or strength problems but all of a sudden I got very tired, muscle aches for no reason and gained 20 pounds two months ago. In one day I can go from a size 2 to 6 to 4. I don’t need to get back to a zero but I’m not comfortable in a 6 and most importantly don’t feel well. I’m started eating better…AIP PROTOCOL…changed my workouts to be less intensive bc my joints hurt. What happened? My thyroid panel is optimal. My hba1c, fasting insulin, fasting glucose are optimal. Now I have high LDL but triglycerides and HDL are optimal. I’m thirsty a lot. Insomnia, dry skin, dry hair. What in the world!?!
Absolutely! Moderation. No need to feel STUFFED in one sitting, you can get more in a bit. You THINK it’s s healthy, in excess, could be destroying you.
Intermittent fasting (caloric deficit) has been "my answer". Doing it for 7 years, and have excellent biomarkers, weigh what I did in HS and generally feel great. Autophagy, IMO is a "cure all".....let's those 36 trillion cells clean house daily.
@@wendywertz8828 Understood.....IF is certainly not "the answer" for everyone. I don't think it's a good idea for most pregnant and nursing mothers, e.g. IF has to be "applied carefully" so I can understand why many people avoid even trying it.
@@wendywertz8828 I think I have IF as well, but I feel pretty good on my "low" carbs diet (~130g carbs per day). If you struggling with fatigue, there are some good supplements out there.
I basically eat what I want and maintain a caloric balance and it works out fine. The nit picking over diets these days is crazy. Just try to eat a variety of Whole Foods, keep a good caloric balance, and you’ll be fine.
From a two term board member of my neighborhood and president of my Porsche group, want great longevity? Pick your parents and grandparents wisely. Oh, did be obese. However, my did was not slim till 98 years old and my grandfather smoked till 96 years old,but not American cigs. Please don’t smoke or get really fat. That is my dissertation for my Ph.d in life .🤠
And energy balance can get difficult for some of us after 45. Just saying, i haven’t been staying on top of the 2+ hours a week of zone 2 training and it’s showing! Even though I am doing plenty of other stuff 3 times a week, plus mobility AND using a standing desk at work for the vast majority of the day. Some of us have to work so freaking hard after 45, there is no room for anything but the exact food we need. No wiggle room, I am telling ya.
Whereas carbs are addictive from the first gram on. Peter suggests that it doesn't matter if you consume highly addictive food as long as you do it in moderation.😂
@@oolala53Ya i think he's full of baloney. People absorb extra calories and can store fat obviously. Otherwise there would be no fat people. Idk if he's trying to make point that all stored human body fat comes from dietary carbs and 0% of it comes from dietary fat intake. But it's wrong. Eat 20000 calories a day of fat and he will over store body fat
@@SoulDelSol I thought he meant that you just get so satisfied and full carnivore if you won’t want to overeat. I don’t doubt that it could have that effect for some, but it’s no surefire solution. Your point is right on.
People dont realise that the thousands of this type of videos actually make people live less..they try to scare people more and more and dont realise that the key to long living is to be stress free..just include healthy meals on your everyday life and you will be fine..enjoy life and stop make the world hypochondriac!!
While I agree, people also like to hear good things about their bad habits. Unfortunately, there are many people who would hear this and think that a 7 out of 10 diet eventually translates to eat whatever you want.
This maybe the best way for all addictions . Most can't be a 100 percent but if you can limit the damage with a less extreme method than you can improve but if one drink always leads to 10 than you have no choice to be zero tolerance . For me with my poor family health I have to be extreme which I can live with . Now I indulge on the dark side when I dine with family and friends . Surprising they won't come over to my side for a meal . It's funny how that works and shows what a monumental climb society would need to take to get to a better health outcome . I am the odd man out in most socialized events
7 місяців тому
The second question after this answer is : Does the diet matter when you are not in surplus but in healthy deficit? 🤔 I think so...
If you've been eating the right kind of food for any length of time and starting on your journey to metabolic health, it's hard to overeat. If I just ate a steak and said I'm full, and you brought me another steak for "dessert", I still couldn't eat it because I feel full. It's when you bring out the big slice of cake or pie and ice cream that all of a sudden magically there's room in the stomach for more. People get stuck on "energy balance" or "counting calories" when they should be focused on eating the right foods and listening to their body's satiety signals, which work fine when you eat the proper food for a human (not chips and cake).
i think at the same time people tend to under eat so much thinking theyre going to get fit in the shortest amount of time possible, that they cant sustain the low calories and go back to eating junk or just overr eating because theyre so hungry.
It happens all the time with people trying to lose weight, their diet can't be sustained for longer than three months, their work outs can't be followed longer than six months, so adherence ends up at the same time their bodies lost some significant weight and already adapted to exercise and now consume less energy. You can't defeat multiple monsters at the same time, once you adapt your daily life to exercise, then you can adapt to eat the right amounts and then you can give up on most crappy ultra processed foods.
And it’s overwhelming omnipresence made up of mass majority, highly palatable, if you will “addictive”, CRRAHP (calorie rich, refined and highly processed) foods and beverages. It makes it almost impossible, as a population, to avoid calorie overload particularly since the refinement of foods makes the extraction of calories even more efficient.
@@sz4179 …the choices are extremely limited. That which is presented as food isn’t really nutrition at all. The body can’t handle it and so, into the fat stores it goes.
I started low carb, but quickly morphed into keto somehow, and now I find myself in carnivore. It's wasn't a conscious decision but man my body feels amazing!!! Is this a permanent diet, no but my body is healing from years of damage and when my body asks for something different, I will change.
true but for most just eat a good amount of whole foods till ur satiated and u should be losing weight if ur fat and if ur lean or normal body fat u shouldnt really gain
Consistency is king. Incorporating dietary modifications for the entire duration of life instead of a short “crash”. Eating excessive calories that exceed your individual daily intake is bad. Pick a diet that you enjoy and practice for the rest of your life. People become tribal and almost cult like regarding their beliefs about the “perfect” diet. All claiming to be the best despite countless amounts of conflicting evidence.
From a two-term board member as well as past president of the National Board of Physician Nutrition Specialists, Peter nails it here. People in general are stuck in obsessing over the veins on a leaf on a branch of a tree in the forest. Clear messages like this are critically important in the midst of the cacophony of confusion created by self appointed nutrition gurus that pop out of the ground like weeds.
Just as a matter if interest, many if those weeds are extremely high in nutritional content.
I've just made a fabulous tossed salad.... I have a good 7 weeds from my garden. I'm just on the verge of feeling like "popey's wife"!!
I'm vegan, 78 on 25th May, no pills in my life. I live with an ardent meat lover. I say 'each to their own' .... I do find MANY people to be harshly against vegans. I don't tell others what to eat.
@@bianchaesson1441 weeds are nice… In moderation
Thats exactly what they are both saying@@bianchaesson1441
@Dr.Tom. Can you please tell in simple words, what he said?
@@relaxchamp no matter what “diet” one follows, if they eat too many calories, they gain fat that becomes problematic. I totally agree that there are transcendent principles of nutrition, which means that just about any “diet“ can be made into a healthy or unhealthy one. When I was a Fortune 500 CEO coach, and of the Magna International team reporting to him as well, I’ll never forget what the CEO said when I asked what his nonnegotiable was. Mr. Kotigiri said “Dr Tom… I don’t want to hear about any Mediterranean diet bullshit. I am Indian, and there’s no reason you can’t help me with healthy Indian food“. literal word for word and true story. And of course I obliged, easily and with honor.
💯 as a nutritionist been saying this to my clients for years. There’s 90 ways to skin a cat… everyone is different so pick a diet program that works best for you and that you can maintain. As long as cals out are greater than cals in, you’ll be successful for weight loss.
Most sensible & realistic post i’ve seen about diets & eating.
I've grown to really appreciate you bro.
This has to be the best short video I've ever heard. Thank you very much. I agree completely. I've tried so hard to have the perfect diet. But, then I fail. I have a cheat meal and feel so guilty and ashamed of myself. I beat myself up over and over again. I've realized that I'm not a perfect person, and I make mistakes. I take great pride in my health. I'm a former competitive bodybuilder and powerlifter. I don't drink or smoke, or do drugs. I try hard to do the right thing for my health. But, in the end, I'm still not perfect.
Relax bro, you prolly better than 99% of people.
a cheat meal really doesnt matter, its only when u have a cheat week when it starts mattering
Don't ever take anything to extreme. Your body needs to be balanced. It's okay to restrict things that are inflammation, causing foods that cause you to obtain the weight or cause your health to be poor but eliminating things that make you sick is a start but continuing to diet. If it's not working, it's not going to cut it. You gotta find a perfect balance. The body will only get healthy if it is nourished properly.
I love listening to him. He’s such a straight shooter. He is distilled, undiluted, expertly-educated truth.🥇
Give this man a medal
This man nailed it! Don’t eat in excess and eat real food. U will be amazed
Eat real food? Tell me what foods aren’t real please
Ulra processed foods are not real.Just because you can consume it doesn't mean you should. @Bennett01
Read ingredients inscription and you will find out
@@Bennett01 he means unprocessed food
@@jose1001ful so processed food isn’t real food?
Mick Jagger and Keith Richards are still with us…. Caloric Deficit.
😅❤😅❤😅😅
😅
More likely low setpoint range.
Mick has done a lot of physical fitness stuff over the years. Keith survived on cigarettes and heroin.
@@oolala53so... Calorie deficit 😂
It’s so much easier for me to keep a caloric deficit by increasing protein and eliminating sugar. Chicken breast and veggies breakfast, lean ground beef and salad for lunch. 100g of protein before 6pm has helped me tremendously
Have you done this for five years or more? That’s the gold standard for maintenance. yet 25% of people who maintain for five years will still relapse. 50% at two years. And actually very few people even get to the two-year point.
You didn't finish. 100g of ? Dinner? Snacks?
@@srbaruchi I assumed she meant 100 g of protein spread throughout the day and eaten before 6 PM. I’m guessing she means she fast after then until morning.
I just drink coffee all day then 2 steak and eggs for dins so good
@@TURTWIG094 may I ask how many years you have done this and whether you get your lean body mass measured periodically? Do you include resistance exercise?
This is perfect all-round. Pleased to hear him mention energy balance and metabolic rate. Also please to hear him mention that a 7/10 sustainable diet is better than a 10/10 non-sustainable diet. Compassionate to our human there, thanks Peter 🙌🏻✨❤️
Yes I always told people find something you can live with, fit into your lifestyle.
I disagree
Excellent advice! I am sincerely excited about this short! Thank God for you Dr/MrAttia! I have your latest book & love your podcasts with Dr.Huberman! Glad your voices are getting out there! You're awesome! Keep Going. And, sincerely, Thank You. 🙏🏼🤗
Love that. Mines probably 7/10 so I have a few treats but 5/7 I'm good. It's really easy for me to sustain this as long as I have a treat to look forward to.
I have read his book twice. It should be a must read for anyone wishing to lead a long and healthy life.
A diet for longevity typically emphasizes whole, nutrient-dense foods and encourages a balanced intake of macronutrients and micronutrients. Here are key components often recommended for promoting longevity:
1. **Plant-Based Foods**: Focus on fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in vitamins, minerals, antioxidants, and fiber.
2. **Healthy Fats**: Incorporate sources of healthy fats like olive oil, avocados, nuts, and fatty fish (such as salmon or sardines) high in omega-3 fatty acids.
3. **Lean Proteins**: Choose lean protein sources, such as legumes, fish, poultry, and plant-based proteins, while limiting red and processed meats.
4. **Moderate Caloric Intake**: Some studies suggest that caloric restriction without malnutrition may extend lifespan. Eating until you're satisfied but not overly full can be beneficial.
5. **Whole Grains**: Opt for whole grains like brown rice, quinoa, oats, and whole wheat products instead of refined grains.
6. **Limit Sugar and Processed Foods**: Minimize added sugars, refined carbohydrates, and heavily processed foods that can lead to various health issues.
7. **Hydration**: Drink plenty of water and limit sugary drinks. Herbal teas can also be beneficial.
8. **Fermented Foods**: Include sources of probiotics like yogurt, kefir, sauerkraut, and kimchi to support gut health.
9. **Regular Meal Patterns**: Consider practices like intermittent fasting or time-restricted eating, which may have benefits for metabolic health.
10. **Mindful Eating**: Pay attention to hunger cues and enjoy meals without distractions to foster a healthier relationship with food.
11. **Social Connections**: Eating with family and friends can enhance the enjoyment of meals and contribute to overall well-being.
Incorporating these principles into your diet can help promote longevity, but it’s essential to tailor your approach to your individual health needs and preferences. Always consult with a healthcare professional or registered dietitian before making significant dietary changes.
There’s nothing wrong with red meat.
Smart guy. He’s driven to learn all there is to learn, and help educate the masses. Thankfully, he heard a different calling vs his start as a surgeon. Now he can operate and save many vs one patient….
Well said!!
I say small amounts of variety incl. Nuts, greens, fruits, protein, poultry, fish, eggs, teas, honey, & sides, ph water.
@@namiesnaturals3557 You forgot Moretti and Smoky Bacon crisps.
Chitterlings
Lost all credibility with pH water
Beef
@@mikebolt3753😂😂she’s don’t eat red meat sheep😂😂
I needed to hear this. Thank you Dr.
I’ve been a vegetarian since the 1990s… healthy, fit, cute, strong, intelligent, and barely aging.
🌱⏳🌱
For me, high fat and low carb is the only way i can reduce my calorie intake to achieve energy balance. So diet composition is very much important for me, as a first major component. Because it allows me to achieve the next major component: the correct energy balance. But everyone has different physiology and sensitivity to the effects of macros will vary.
My dad is 94.5. He has never been on a diet in his life but maintains his weight and health with the Mediterranean diet he was bought up in even though he does stray a little a couple of times a month. He is still going strong on all levels. So does my mum at 88 but she has alzheimers. Unfortunately if you haven't been bought up in a household where real food was eaten I guess it's hard to start changing the way you eat much later in life.
Never been on a diet but is on a Mediterranean diet??
I don't know if my diet is an 8, 9, or "10 out of 10 diet," but I do know that it
1. is responsible for me being off all prescription meds and OTC meds,
2. tastes so good,
3. gives me so much energy, and
4. apparently is in a small caloric deficit.
Therefore, my primarily animal-based, real-food, keto diet is eminently sustainable.
Agreed 100% from a seasoned RDN functional nutritionist
I don’t understand what he means when he says . What is eating a keto diet to excess mean? What does one have to do to avoid an energy unbalance. Like how in detail. Please explain if u understand this. Thank you.
@@aliciastanley5582calories are a unit measure of energy in science. So basically, not consuming more calories than you use.
Why do you think i see people on certain extreme diets like vegan or carnivore go on about radical beneficial changes to their body and mental health? (i know they are opposites but i still hear it from both)
How do we reconcile the alleged necessity of caloric surplus for building muscle with the alleged necessity of caloric deficit for losing fat and staying metabolically healthy?
That's really only for bodybuilders. Nobody who is interested in health needs a caloric surplus (unless you are actually underweight).
@@jeffreyjohnson7359 It's not only for bodybuilders though. It's an ubiquitous recommendation for anybody trying to build muscle. Are you saying one can build muscle in a caloric deficit? That's be great, but do you have anything to back that claim up? Please say yes.
@@scottk1525
I did a very quick Google search. As I guessed, the answer seems to be yes as long as you get enough protein.
www.google.com/search?q=can+you+build+muscle+in+a+calorie+deficit&oq=can+you+build+muscle+&gs_lcrp=EgZjaHJvbWUqBwgBEAAYgAQyBggAEEUYOTIHCAEQABiABDIHCAIQABiABDIHCAMQABiABDIHCAQQABiABDIHCAUQABiABDIHCAYQABiABDIHCAcQABiABDIHCAgQABiABDIHCAkQABiABDIHCAoQABiABDIHCAsQABiABDIHCAwQABiABDIHCA0QABiABDIHCA4QABiABNIBCDcwODZqMGo3qAIUsAIB&client=ms-android-verizon-us-rvc3&sourceid=chrome-mobile&ie=UTF-8
@@scottk1525 I have heard that body recomp is possible in a caloric deficit if you are obese (given that your protein intake is still high enough to build new contractile tissue) because your body can use your excess adipose tissue as energy for building muscle. Your body needs energy, water, protein and a stimulus (working out) to build muscle, so technically that energy can either come from a surplus of calories or your own adipose tissue. If you’re already lean, though, you would need to be in a caloric surplus since you don’t have that excess fat to use as fuel.
@@moviecats_ I think resistance work is still needed to stimulate the muscle growth. Won’t happen just because there’s enough protein, not reliably.
Thank you. At last something useful. Lifespan and health-span is a marathon not a 100 meters run.
Perfect advice! Thx. ❤
ABSOLUTELY 💯!!!😊... It comes down to what I teach people... Know your OWN body and base what you eat off your activity level... I'm a little guy (5' 2 7/8" and 124-126lbs)... But I consume quite a bit of Calories for my body size.. But I know my body WELL and do intense Martial Arts training... Anytime I take time off from the intensity at least...I will lower my overall food intake😊
I agree. You are 100% right. Long term life style diet is key for better health. If we start consume food for energy and instead of medicine that is a win for the long run. Let’s make pharmaceutical industry loose some money. 😂
Refreshing for the commonsense here! So 💯!!! Is exactly my experience. Got my husband to lose 16kg after 3 heart surgeries. How? He simply cut back on portion sizes and rode his bike more consistently. It is also worth mentioning that as you see results, so you feel better about yourself - the more you work on yourself…yes the 80/20 really has worked and now 2 years on the weight is still off…and he’s in the shape of his life at 53.
Makes perfect sense.
Dr Attia explaining the HOMEOSTASIS ⚖️ diet. Any form of excess or deficiency will cause an imbalance that's detrimental.
I love how this much like your book you don't tie yourself to a diet routine. I start first with high-quality animal protein where I struggle is with the energy balance part. Even the old calorie in, calorie out argument is heavily flawed. I always seem to overeat when I don't need that much, or not enough when I need to.
Great advice. 10/10 for 6 months, the. 2/10 for the other 6 months was exactly what I was doing. Now, I’m 7/10 all year round. Much better strategy
I would think at minimum dropping your sugar and high fructose corn syrup out of your diet. This would go a very long way to improving one’s health. Of course adding vigorous exercise several times a week also would improve health. My two cents thank you Dr. Attia!
Yea, at 58 years young I can’t consume carbs every day so I’m OMAD carnivore and do 2 cheat days or less a month.
If having carbs is planned in, why do you call it cheating? Is it immoral?
@@oolala53 ummmmm carbs are not planned in, “cheat meals” allow me to go out with family who do not eat carnivore for weddings, funerals, holidays and social events with guests, friends and family. Im not pushing my way of eating on them, I let my health and vigor do that, very practically I don’t want them to worry about catering to me, Morality doesn’t have anything to do with it.
@@oolala53 he couldnt identify as "carnivore" then, and it would hurt his ego.
@@doggnamedchip it’s really a thought-game almost as much as a behavior one, isn’t it. I have long resented the concept of cheating in eating, as if eating something is related to my moral worth. Guilt over eating I have slotted into the category of unproductive suffering because habit theory says that the more drama there is over mistakes, the more likely it is you’ll repeat them.
Balance is always key
I got gastritis when I was in my 40s, and I realized how important food is. Eating should be thought of as what microbes am I going to feed today because every 3 months, our microbiome changes. So I really mix it up.i have a family member who's almost 90, and they do this from their garden ,and fresh unprocessed meat.
What are tips for 7/10 diet? Is using something like bulletproof in which you try to eat less of the bad stuff and more of the good stuff? Maybe the world needs more sliding scale type charts to go on in terms of what’s good for metabolic health vs bad for it.
PB and J...definitely
I noticed this when doing keto as type 1 diabetic. My insulin requirements at some point went totally up for the same amount of food and I was still hungry… I just ate way too much…
Totally true. One thing I would add: start with eliminating poison from your diet: processed food, plastic utensils, excess sugar, poor food quality and wrong schedule. Best diet will form automatically as soon as you attack as many hiccups and make good choices
Thank you from those who live via aiming for the middle of the road, for reasons of just a little laziness.
I’m currently following the lion diet. I am definitely eating to excess because I am stuffing myself essentially at every meal. And I can say that I am not putting on fat.
If you dont put fat you don't really eat in excess calories wise
@@RHIMYM my tummy says otherwise 😂
Accidentally or just because you really love your food??
@@bianchaesson1441 n=1 research
A whole, unprocessed food diet along with healthy dietary habits (ie masticating thoroughly, eating til hunger is absent rather than til full, etc) greatly reduces overeating. Most people can develop good habits, if they stick with it over time.
Well said. It amazes me how many people do not understand energy balance. Or is it just ignorance.
Most probably you have already explained it elsewhere, but just for those who didn't see it: a 'diet' for most people means something you can maintain for a short time. You should just eat healthy ALL the time (obviously with exceptions, it's human ) . Just having a 'diet' already means you have a wrong approach to balance in life
THANK YOU SIR, VERY RIGHT
on point. this guy knows what he is saying.
Try overeating a real food diet void of ultra processed "food". It's extremely hard if not impossible.
I'd be interested to learn the nuances of energy balance for metabolic health in relation to the cycles of bulking and cutting for bodybuilding purposes.
There are other channels that are good for that, but that's not really Attia's focus. He's more about general health, not bodybuilding.
Very sane bloke 👍
Thank you🙏🏾spot on
WELL PUT!!
Perfectly delivered
How do we reconcile this advice with hypertrophy? I do not think you need a huge surplus to gain muscle mass, and novices will gain muscle even at maintenance or below as long as they lift. But from personal observation, as an intermediate to advanced lifter, consuming excess calories has had a huge impact for me in terms of gaining muscle and getting stronger and I do not think I can keep making any meaningful progress at maintenance. Despite having gained a few kilograms in the last few months I am still lean, so I wonder, what is the damage (if any) of bulking followed by cutting, arriving to the same body fat percentage as I started with and staying always in a healthy bodyfat percentage.
Yeah this is one thing that has always bothered me. On the one hand, *everybody* unanimously asserts that one needs to be in a caloric surplus to build muscle, and yet at the same time, most people also claim that one needs to be at or below their caloric needs to lose body fat and remain healthy.
So are the option skinny, weak and healthy, or muscular, chubby and metabolically compromised?
@@scottk1525 As I see it, what matters is the degree of adiposity and where you get those calories from. If you are bulking and cutting inside a healthy range and you are getting those calories from healthy foods, then the damage if any should be minimal because you are averaging days with increased calories and days with decreased calories.
For me in particular, I try to eat vegetables in every meal and have a balanced diet, but I find myself eating way more cheese, bread, cold cuts and things of that sort when I am bulking than I would if I were not worried about getting the right amount of calories or protein I need to get better at this very niche sport. And now that I am also into zone 2 and HIIT I need to eat even more just to stay in balance.
I don’t know what’s going on. I’ve never had weight, body composition, energy or strength problems but all of a sudden I got very tired, muscle aches for no reason and gained 20 pounds two months ago. In one day I can go from a size 2 to 6 to 4. I don’t need to get back to a zero but I’m not comfortable in a 6 and most importantly don’t feel well. I’m started eating better…AIP PROTOCOL…changed my workouts to be less intensive bc my joints hurt. What happened? My thyroid panel is optimal. My hba1c, fasting insulin, fasting glucose are optimal. Now I have high LDL but triglycerides and HDL are optimal. I’m thirsty a lot. Insomnia, dry skin, dry hair. What in the world!?!
Balance is key In everything
What’s the best way to eat then and feel good?
Suggesting energy Balance as in excerise? Thinking when my life had excerise daily.
Absolutely! Moderation. No need to feel STUFFED in one sitting, you can get more in a bit. You THINK it’s s healthy, in excess, could be destroying you.
Intermittent fasting (caloric deficit) has been "my answer". Doing it for 7 years, and have excellent biomarkers, weigh what I did in HS and generally feel great. Autophagy, IMO is a "cure all".....let's those 36 trillion cells clean house daily.
Yes but if you have adrenal fatigue as a woman who’s 55 IF fasting screwed me up and raised my A-1C !
@@wendywertz8828 Understood.....IF is certainly not "the answer" for everyone. I don't think it's a good idea for most pregnant and nursing mothers, e.g. IF has to be "applied carefully" so I can understand why many people avoid even trying it.
I eat 3-4 times a day, and I eat as much as I can, almost 40y now and the only thing I do to stay lean is keep heavy carbs out of my diet.
@@wendywertz8828 I think I have IF as well, but I feel pretty good on my "low" carbs diet (~130g carbs per day).
If you struggling with fatigue, there are some good supplements out there.
Dammit I love this guy. Absolutely nailed it.
PREACH!!! 🙌🏼
I basically eat what I want and maintain a caloric balance and it works out fine. The nit picking over diets these days is crazy. Just try to eat a variety of Whole Foods, keep a good caloric balance, and you’ll be fine.
From a two term board member of my neighborhood and president of my Porsche group, want great longevity? Pick your parents and grandparents wisely. Oh, did be obese. However, my did was not slim till 98 years old and my grandfather smoked till 96 years old,but not American cigs. Please don’t smoke or get really fat. That is my dissertation for my Ph.d in life .🤠
Good genes, you are likely to live a long life too
Nailed it. Thank you!
Absolutely not.
Ok I’m great at energy balance during any diet, so what’s the best diet?
And energy balance can get difficult for some of us after 45. Just saying, i haven’t been staying on top of the 2+ hours a week of zone 2 training and it’s showing! Even though I am doing plenty of other stuff 3 times a week, plus mobility AND using a standing desk at work for the vast majority of the day. Some of us have to work so freaking hard after 45, there is no room for anything but the exact food we need. No wiggle room, I am telling ya.
Could’ve said this any better. Thank you!
You can't overeat on strict carnivore, it just makes you feel sick. You also can't over absorb fat as you only produce a limited amount of bile.
Whereas carbs are addictive from the first gram on. Peter suggests that it doesn't matter if you consume highly addictive food as long as you do it in moderation.😂
Trying to say nobody can is just not verifiable. When does Peter talk about over absorbing fat?
@@wocket42 why is that so funny?
@@oolala53Ya i think he's full of baloney. People absorb extra calories and can store fat obviously. Otherwise there would be no fat people. Idk if he's trying to make point that all stored human body fat comes from dietary carbs and 0% of it comes from dietary fat intake. But it's wrong. Eat 20000 calories a day of fat and he will over store body fat
@@SoulDelSol I thought he meant that you just get so satisfied and full carnivore if you won’t want to overeat. I don’t doubt that it could have that effect for some, but it’s no surefire solution. Your point is right on.
Spot on
Excellent! Thank you!!!!
Love your videos!
Some diets cause you to overeat, others tend to stabilze around equilibrium. Thats the difference.
Balance is key for a life well lived.
Have you ever heard the word "truism" by chance?
Absolutely 100 percent
His book "Outlive" is great and definitely worth the time!
Flexibility is sustainability.
Ty Dr Attia
pizza with high quality dough consistently it is! Pizza's about a 7... right?
People dont realise that the thousands of this type of videos actually make people live less..they try to scare people more and more and dont realise that the key to long living is to be stress free..just include healthy meals on your everyday life and you will be fine..enjoy life and stop make the world hypochondriac!!
I totally agree!! 👍
While I agree, people also like to hear good things about their bad habits. Unfortunately, there are many people who would hear this and think that a 7 out of 10 diet eventually translates to eat whatever you want.
This maybe the best way for all addictions . Most can't be a 100 percent but if you can limit the damage with a less extreme method than you can improve but if one drink always leads to 10 than you have no choice to be zero tolerance .
For me with my poor family health I have to be extreme which I can live with . Now I indulge on the dark side when I dine with family and friends . Surprising they won't come over to my side for a meal . It's funny how that works and shows what a monumental climb society would need to take to get to a better health outcome . I am the odd man out in most socialized events
The second question after this answer is : Does the diet matter when you are not in surplus but in healthy deficit? 🤔
I think so...
I would say yes because since you’re restricting your caloric intake, it should be a highly nutritionally dense intake.
If you've been eating the right kind of food for any length of time and starting on your journey to metabolic health, it's hard to overeat. If I just ate a steak and said I'm full, and you brought me another steak for "dessert", I still couldn't eat it because I feel full. It's when you bring out the big slice of cake or pie and ice cream that all of a sudden magically there's room in the stomach for more. People get stuck on "energy balance" or "counting calories" when they should be focused on eating the right foods and listening to their body's satiety signals, which work fine when you eat the proper food for a human (not chips and cake).
i think at the same time people tend to under eat so much thinking theyre going to get fit in the shortest amount of time possible, that they cant sustain the low calories and go back to eating junk or just overr eating because theyre so hungry.
Well said
I've had the most success maintaining a energy balance using a keto diet with 50% low carb vegetables.
It happens all the time with people trying to lose weight, their diet can't be sustained for longer than three months, their work outs can't be followed longer than six months, so adherence ends up at the same time their bodies lost some significant weight and already adapted to exercise and now consume less energy.
You can't defeat multiple monsters at the same time, once you adapt your daily life to exercise, then you can adapt to eat the right amounts and then you can give up on most crappy ultra processed foods.
What did he say?
hey, amen
The basic problem is the food supply itself.
And it’s overwhelming omnipresence made up of mass majority, highly palatable, if you will “addictive”, CRRAHP (calorie rich, refined and highly processed) foods and beverages. It makes it almost impossible, as a population, to avoid calorie overload particularly since the refinement of foods makes the extraction of calories even more efficient.
@@DrTomMD wtf are you even saying?
We all have to take responsibility for what food we supply ourselves with!
@@sz4179 …the choices are extremely limited. That which is presented as food isn’t really nutrition at all. The body can’t handle it and so, into the fat stores it goes.
@@orion9khe is talking about UPF food filling up the shelf space in the stores
Eating a high protein meat-based diet is not a diet. It’s a way of life and it works. 🥩🤷🏻♀️🥩
I started low carb, but quickly morphed into keto somehow, and now I find myself in carnivore. It's wasn't a conscious decision but man my body feels amazing!!! Is this a permanent diet, no but my body is healing from years of damage and when my body asks for something different, I will change.
Yess !😊❤
Good point
All foods have benefit, I agree very important to not over eat and make sure whatever it is it's not too processed
No. Meat and dairy cause colorectal cancer and fatty liver and are not food for humans. Read Dr Michael Greger's book How Not to Die.
Crazy how the best diet for humans always turns out to be a sensible omnivore diet.
true but for most just eat a good amount of whole foods till ur satiated and u should be losing weight if ur fat and if ur lean or normal body fat u shouldnt really gain
So basically maintain a slight caloric deficit and fast on a somewhat regulary basis.
I could do with hearing this in layman's terms as I'm a mentally challenged construction worker!
Consistency is king. Incorporating dietary modifications for the entire duration of life instead of a short “crash”. Eating excessive calories that exceed your individual daily intake is bad. Pick a diet that you enjoy and practice for the rest of your life. People become tribal and almost cult like regarding their beliefs about the “perfect” diet. All claiming to be the best despite countless amounts of conflicting evidence.
At last someone that makes sense