Links for more information, I promised: FMD on Health [Short Video]: ua-cam.com/video/uszV9_PEmGk/v-deo.html FMD Full Study Analysis: ua-cam.com/video/grRdiKdODKo/v-deo.html Autophagy & Liver [Short Video]: ua-cam.com/video/KvG-Pqv_uDM/v-deo.html Sucralose Full Study Analysis: ua-cam.com/video/GWDu486PXyM/v-deo.html Plastics on Health [Short Video]: ua-cam.com/video/oQewfUqumw8/v-deo.html Plastics Full Study Analysis: ua-cam.com/video/67AZ_-rPcno/v-deo.html Saturated vs Unsaturated [Short Video]: ua-cam.com/video/cTEa7DCts18/v-deo.html Saturated vs Unsaturated Full Study Analysis: ua-cam.com/video/wAp-buAt6E8/v-deo.html Curcumin on Diabetes Full Study Analysis: ua-cam.com/video/LsvkYlPT7yE/v-deo.html Tongkat Ali on Testosterone [Short Video]: ua-cam.com/video/mtdbJg8hNEE/v-deo.html Tongkat Ali Full Study Analysis: ua-cam.com/video/VKHRyp-bltg/v-deo.html Microbiome [Short Video]: ua-cam.com/video/OjcthclBESY/v-deo.html Water Fasting on Health [Short Video]: ua-cam.com/video/L7dvHq5OLuE/v-deo.html Ron's 54 Day Water Fast [Short Video]: ua-cam.com/video/J_Gvx1kgX1Q/v-deo.html Water Fasting Full Study Analysis: ua-cam.com/video/8momfHhO-2I/v-deo.html Low Carb Diets on Heart Health [Short Video]: ua-cam.com/video/tla-JrqhhHI/v-deo.html Low Carb on Weight Loss [Short Video]: ua-cam.com/video/ZYn9ibQ_j-Q/v-deo.html ^^ This is *NOT* an all encompassing list of all the studies I have analyzed to come to my conclusions - please use the reference numbers ("Study 74", "Study 55", etc.) in the channel search bar to find the exact study analysis you are interested in or type in the subject matter, in general.
Hello Nick, the rarity of someone disseminating(sp?) Facts, evidence, and analysis, on you tube etc, is striking. I speculate that you are fully aware of the snake oil salesmen, the pundits in the pay of god knows what power bases, and, maybe worst of all the "articulate" and "qualified" purveyors of sociopathictic poison (punting "paleo" diet burgers without buns..far out) etc. Anyway i digress,, either you are the epitome of conmen (which i do not think) or you are analytically truthful, in which case, a rarity, simple, as truth is. I name you the Socrates of your worid, and so i wish well and may the road rise to meet you. A scientist truly an enquirer and a dissembler of untruth. Truth is beauty....🌻
Even if you do, you can dive back in and it will be easier than starting a new fast. And the more you fast the easier it becomes as your insulin level is low so you won't lose a bunch of electrolytes.
How you start your water fast is important as well. Do NOT forget to drink glass of water with pinch of Himalayan salt daily while fasting. Drink plenty of water!! DO NOT eat a big or carb heavy meal before people and have your post fast meal/diet prepared. It makes a difference in how you feel during the fast. Just for example my first meals after my 90 hour fast in the same order: avocado, bone broth, plain Greek yogurt, dashi broth, steamed broccoli, kimchee. I ate each one about 30 mins apart and I repeated it on the second day. I have been very conscious eating of carbs for several weeks after and when I do now I make sure to eat plenty of fiber in vegetables or certain fruit along side of it. That’s my rule right now is to not eat any carb without accompanying high fiber. I have only gained a few pounds back and my stomach has remained pretty flat still. Also btw I did a dry fast on my last day to really drive it in at the end.
I am 66. I used to be considered morbidly obese according to two medical doctors who evaluated me. I also had a fatty liver condition, and was at one point diagnosed as being pre-diabetic. Throughout most of my life, i always had very good blood pressure, but later in life experienced occasional bouts of hypertension. I was also plagued with edema - excess fluids causing swelling in the feet and lower legs. That edema also led to those areas to be easily bruised, and injuries were slow to heal. Open wounds were prone to infections of cellulitis that required hospitalization on two occasions. I also developed a condition of peripheral neuropathy in the feet, and suffered the symptoms of COPD from decades of smoking, among other things. Just over two years ago, i changed what i was eating and even more importantly, the way i was eating. I began an aggressive program of intermittent fasting - eating just one big meal every day. I stopped consuming all sugars, and drastically reduced my carb intake. I have continued this way of eating with a little 'cheating' here and there, since late June, 2021. A typical daily meal consists of the following: A.) a variety of steamed fresh veggies - two bowls on average. I use generous amounts of real butter, garlic and several other herbs and spices as well. B.) a serving of high quality locally produced free range meat protein. If it is fish it is fresh caught, not farmed. If it is from eggs, it is eggs produced by local free range chickens. C.) Also included in the daily meals are servings of cheese such as goats cheese or cheese made from the raw milk of once again, local free range grass fed cows. D.) I will also consume a few handfuls of nuts or seeds daily for additional proteins and healthy fats. After just two months of eating this way, i lost about 60 pounds of excess fluids and body fat, and with no increase in any physical activities or exercise. And beyond that the real magic began to happen. All of the chronic health conditions mentioned above that had plagued me for decades began reversing until they were all gone completely. Even the symptoms of COPD. No more chronic coughing, wheezing or shortness of breath. And i am still a modest smoker to this very day. Imagine that. The most stubborn condition that finally subsided was the peripheral neuropathy - nerve damage in the feet that was the cause of great discomfort. But yes, even nerve damage can be repaired in some cases. I use absolutely no pharmaceutical products - prescribed or over the counter for any reason whatsoever, and have no need to see any medical doctor. No medical doctor in my life has ever helped me reverse any of those conditions. I know what i have experienced is anecdotal, but i am not alone. Many people, perhaps millions of people have experienced similar results from a combination of intermittent fasting while eating keto and / or carnivore diets. I attribute my personal success mainly to the information and advice i received on UA-cam from Holistic Dr. Sten Ekberg. My best wishes go out to all who have taken the time to read this, and those who did not. lol
Congratulations! I am 62, type II diabetic, female (2/2023 A1c was 10.1, FBS was 327). Obese BMI. Fatty Liver. Skipped my 2022 annual physical d/t covid, so had no idea what was brewing: bad idea. I followed Dr Ekberg, Jason Fung, Pradip Jamnadas, and have lost 40 lbs plus on intermittent fasting, no processed foods, carbs 30 gm per day or less, no sugars, save for rare cheat. I too eat as you describe. Tons of daily non starch vegetables, healthy fats, good meat protein, nuts and seeds. On no medications. Last A1c was 5.9, and FBS 103. Improving more each month.
One can only admire your pragmatic approach to reading and interpreting studies. Detailed and proper work going through every study without skipping anything. It takes intelligence and talent to do what you do. Thank you!
Key points: 🥤 Gained insight on how plastics, specifically phthalates, are impacting health. 🍽️ Deep dived into fasting mimicking diets (FMD) and their health effects. 🦠 Realized that autophagy, a cellular cleanup system, protects our liver. 🍬 Found inconsistent results on whether sucralose, an artificial sweetener, has insulin resistance effects. 🍶 Determined that phthalates, found in plastics, likely cause insulin resistance. 🥑 Found strong evidence suggesting polyunsaturated fats over saturated fats are preferable for managing insulin resistance. 💊 Noted that curcumin supplementation could reduce diabetes risk, especially in pre-diabetic individuals. 🌿 Debunked the effectiveness of Tongkat Ali as a testosterone booster; the effect is milder than commonly believed. 🦠 Found out that our microbiome influences inflammation, diabetes, and more. 💧 Found that water fasting is an effective way to improve health when done correctly.
What information do you have about intermittent fasting and the same health indicators ? (Water Fasting for periods of time, such as 20 hours at a time, with 4 hours of eating for a long term.). I have been fasting 20 hours each day for about 6 weeks now. I have lost 8 pounds in that time. My motive for the fast is to fast with my husband who is fasting in conjunction with chemotherapy to fight cancer. We also eliminated sugar and simple and refined carbs from our diet. He has had amazing success in his cancer battle, by the way.
Fasting and IF both get their vast majority of benefits from the kcal reduction and weight reduction. I’m surprised he didn’t bring it up, cause it’s so obvious in the research Btw I use IF myself. Cause it’s such an easy way for me to lose weight
The best thing an extended water fast allows you to do is individually test the effect of foods you may be having problems with but cannot isolate unless you just stop eating altogether. After a few days of water only, i discovered that the sensation id always considered "hunger" was trouble digesting bread. High sugar junkfood gives me a different type of stomach pain the day after. And seed oils like canola, peanut, soy etc... make my joints swell up and ache. But i was eating a combination of trouble every day of my life and couldnt pinpoint anything specific in a sea of feeling universally crappy all over. A few days without food actually made me feel great. And if i stay away from my newly discovered no no list, i stay feeling mostly great. Lost 30lbs without any effort or "dieting" as a result. Theres no holy grail or secret silver bullet shortcut to live like shit yet feel good. The answer is what youve always been told. Hydrate, frequent exercise, good sleep, and nutritious real food. Your body will manage the rest.
In the discussion about saturated vs unsaturated fats, I appreciate the acknowledgement that there are different types of each. You had later mentioned the benefits of butyrate which technically IS a saturated fat. Also, in a comment I made in another video dealing with saturated vs unsaturated, the effects on mitochondria of palmitic and stearic acids are opposite. MCTs, which have been studied and found to have positive effects on epilepsy and MetS are ALSO saturated. Perhaps you'd like to start tackling individual fats within the categories rather than lumping the categories together. Stop using "saturated fat" and start using butyric acid, caprylic acid, palmitic acid, etc... Honestly, you have the opportunity to be one of the first in the cyber health community to stop the over-generalization of "saturated fats" and correct the biased narrative.
@@94nolohee contains a negligible amount of butyrate. You would need to consume an ungodly amount for it to amount to much. MCT contains no butyrate. Although it does help in transport. The best way to increase butyrate is by consuming foods with fiber. You don’t need supplements or ghee or coconut oil. These comments read to me like keto or low-carbers coping. Maybe I’m wrong about the demographic, but anyways, studies after studies after meta analysis show saturated fats in general are not good. You don’t get enough butyrate from foods, you need fiber to produce it in your own body. So your argument that certain fatty acids are not bad means nothing because we are talking about consuming it, not the ones your own body produces.
There is no way to get those beneficial saturated fats and not the dangerous saturated fats at the same time without heavy processing. All the foods that have the goods ones are also packed with the brim with bad ones A better solution- forget trying to figure out good vs bad fats. The *ONLY* essential fat for human nutrition is omega 3. Your body will make every other fat you need if you provide it the vitamins, minerals, calories, and fiber it needs
I can tell from just how he covered autophagy. That he’s not a reliable source of information.Layne Norton PhD tells you what autophagy really is, in a really simple manner
Finishing my 7th five day fast this year n an hour and 19min. One 5 day fast each month. I have only been drinking filtered non plastic bottled water. The results each month have been life changing…
Conclusions based on evidence are only as good as the evidence itself. There are so many flaws in health/nutritional science. The majority of the time when studies are repeated by another group, the results can't be duplicated.
My experience in short . 2019. i discovered i have 6.9 fasting glucose, i went on a 2 year low-ish carb diet 100-150 grams of carbs per day, EVEN if i ate mostly good fats my LDL and total cholesterol increased significantly , and my fasting glucose decreased to around 5.8-6 . Later , i decided to try and eat low saturated fats and overall lower fat diet , around 20-22% of my kcals from fats , lean proteins, and lots of healthy good carbs (fruits, vegetables, whole grains, legumes) and it turned out my cholesterol, LDL and apoB decreased so much ! And my fasting glucose is now around 5.5, HOMA index is 1 so no insulin resistance . Whatever it is that you eat just eat whole foods and decrease the saturated fats and processed foods.
Cholesterol risk is a Big lie to sell drugs. I agree to limit processed foods, absolutely. I eat less than 20 carbs per day (total), mainly carnivore and in my best health ever
Thank you, kindly Nick. Your passion, honesty and curiosity (all hallmarks of youth and virility) are a terrific source of information for the rest of us humans. Keep up the good works and keep the fire burning. Your PhD is the future, I'm certain. Glad I found your fledgling channel, also. I'll be a lifelong subscriber. Again, thank you, Nic
I am currently on day 5 of the FMD which in do twice a year, when the clocks change, as preventative medicine. Mainly to rejouvenate organs and expell damaged and precancerous cells.
Thank You Nick! Amazing Summary! I am 53 year old- not sure I have diabetes but I have very poor blood sugar control. I have tried 9 of these 10 that you mentioned in this video. I didn’t try FMD. I like topic like this as well as healthy longevity.
Dude, every person after age 50ish, man or woman , gets insulin resistance, unless very active, eats low carb, AND takes Hormone replacement. Your hormones are dwindling, this is a fact of aging, your Testosterone is going lower and lower, and your estrogen is probably 4 times higher than a Menopausal woman. This is fact. get yourself on TRT, just a weekly injection, OR try topical Testosterone get. You will feel great, lose weight, gain muscle, have better sugars, it will keep you young. I know firsthand, I am on it, and so is my ex husband. Everybody at the gym who looks good and feels good is on Hormone replacement. its miraculous, and its wrong that doctors dont put you on it.
I did fast mimicing diet for less than a month and my weight dropped from 87 to 78. I did 2 small to moderate meals a day (and several days of one small meal a day after I went to birthdays where I eat as usual😂). I am 29 and somewhat healthy but I was overweight for decade that was growing to obesity (I was 88kg month ago). Now I am only 3 kg from my optimal weight, Weight that I had at least decade (if not more). I surprisingly get used to it only 1,5-2 weeks in. I cut majority of sugar and carbs. I walk 6000-10000 steps almost every day. I was walking semi regularly before. I drunk a lot of water when I was getting used to it. Probably I sould put electrolytes in it as I was drinking like 3-4 liters which is almost double of basic recommended intake. Besides beeing sometimes hungry at the begining, it was surprisingly easy. If you do difficult physical work - beware. It you meals would be small and moderate - consider to bump a bit. You feel weaker. I started going to the gym and days when I do it I eat 3 times a day. (2 small and one moderate) strange I felt not good after it as I felt full. Long time habits change surprisingly fast. Also I started using small flat plates and small spoon, it unironically helps. It is now crazy how much people eat😮 After losing weight I will transition to bigger portions or something different, but for now - it is crazy how small people could eat and still feel great. I eat 4 hours after I woke up and 6 hours before bed. 10 am and 4 pm. Get enough sleep each night. Every bad night makes you twice as hungry and crave something bad. I actually eat some "bad" food but like 1-2 chips instead 2-3 usual of handfuls just to avoid irrational cravings. Some people prefer completely cut of, some people find easier to drastically reduce.
It’s simple biology physiology. How food affects your insulin. Calories are a measurement of heat so how do you not know this. By law nutrition labels can be 20% off on so called calories either way. Up or down. Can’t count calories because of this and it’s heat. Can’t burn heat. But…. So glad someone studies studies. Most of us can’t even get it! Over our heads. For me: veggies inflame me. Fruit is ok I just don’t eat it much. In one year of carnivore after a few years of keto and going off two months, I healed my chronic diarrhea, asthma and lowered my hip arthritis pain drastically. I now know what I can/can’t eat. I feel amazing at nearly 65. I exercise every single day. Everyone is different you need to do what works for you. Really great video. Lectins react pretty fast phytos not so much. Stay away from both. Very damaging. And any sugars forget it. Gluconeogenisis Your liver supplies all the glucose you need. There’s 4 hormones that raises glucose for you and 1 that’s reduces. In our diets SAD) we need the opposite. That’s why I don’t eat the SAD diet.
My step back with PUFAs are they potential to start oxidising chain reactions at membranes level, not weight variation or type II diabetes Besides, even if they have a lower impact on the evolution of diabetes type II on the short term, there are other factors far more influential to avoid or treat this illness In my opinion, the trade off of changing MUFAs and saturated fat for PUFAs end up being quite negative on the long term, but of course, I may be wrong Anyway, I'll keep doing my best to avoid medium chain PUFAs on all cell membranes by now, even living in the middle of a soy farm BTW, what is the lipid profile of the fat the liver synthesise de novo from glycosis? Should it be take as a parameter for what lipids we choose to eat? Changing the subject, Nick, could I suggest you to include more material on glucosepane and crosslinking? From my chemistry and mechanics background, I just cannot find such an appalling molecule like glucosepane and its overall zumbification effect on us From hair whitening to kidney decline, now seems everything have glucosepane and its ECM stiffening effect behind
Lolol- I am super appreciating you, and your efforts to understand more! Then you showed your main influences when talking about high or low carb menus. I'm excited(!) for you to look into it more, I have been now for a few years and have been remarkably impressed with what I've found! In addition to losing 100lbs and feeling top o the morning, by cutting out carbs. With no additional exercise (I'm a contractor, so get some every day), but focusing on protein, some accidentall carbs in the veggies, and whatever fats come with it all- get used- because my body adapted to not using carbs unless needed, and then converting then if so. I also deeply believe in short fasting, it started me on my journey. It's been years now, and what I've discovered, is protein and nutrients (greens) is all we need. Through MANY studies, it's been proven. I'm better than I've ever been (literally. We were poor as heck, noodles and mayonnaise were my main course. I've been overweight my entire life (except when i was doing "unhealthy" stuff as a teen))(my mom, bless her heart, really did care) My diabetic mom would've lived to see her grand kids flourish. And my kids will hopefully follow suit, and my partner. If dropping useless filler carbs (i think they're called filler carbs, as a last ditch effort to save the industry) if dropping carbs results in so much health, why is it even being entertained in this day and age? Oh, media... 😮😂
Well done! Biostatistics really matter in nutritional studies. Not all studies are created equal, some are terrible! I was really happy when you talked about the weak controls in one of the studies. Exactly the kind of thinking our society needs.
I think it's important to point out that studies have to be very specific so whilst they might say polyunsaturated fats are better for x, they make make y worse. Same for curcumin, it makes not help blood sugar levels in some people but could help with the inflammation.
Thanks, Pablo. I've had several requests for NMN. I hope to cover it at some point - I have a lot of other investigations ongoing, but hopefully somewhat soon.
In terms of the type of polyunsaturated fats to consume, did your research inform about the effects of industrially produced vegetable and seed oils - all of which are heavily oxidised by tthe time they are stored in (plastic) bottles? Should we be worried about the strong association with macular degeneration? My inclination is to stick to fats we have been consuming for more than 100 years without problems - butter, olive oil etc. Having been on keto for a while now, my markers of insulin resistance are much lower so something is working. PS Slightly higher LDL levels on a keto diet are only a problem if you think higher LDL will give you heart disease. Most low carb advocates will say that the ratio between HDL and triglycerides will give you a much better assessment of cardiac risk. These measure tend to be better on keto.
I’ll give you the short answer on seed oils. They’re ok, as in neutral. I know lots of studies say they have a small positive effect, but I wouldn’t trust the minor positive effect, unless vegetable oil replaces saturated fats. Also the research on this topic isn’t confusing it’s astonishing one sided with studies saying it’s not harmful. And that is rare considering how much research there is in this field, and from so many different researchers. If you want the best and most reliable info on nutrition then you should look up layne Norton. He’s the golden standard in this field. Sincerely someone who’s been reading research for 14 years
After water fasting for 7 days for health l can safely say it works. My only regret was that l couldn't go for 14 days, l damn near fully healed a herniated disc that was ruining my life!
it's harder to go longer when family and friends know about it. they worry needlessly, though i appreciate the worries. it's very hard to convince them that fasting is good
Thanks for the info on keto diets. I am in ketogenesis and have lost 15 lbs in 3.5 weeks (and still going strong). It is primarily based on Calvin Ezrin MD's Type 2 Diabetes Diet Book. He emphasizes low fat consumption. I did not like his provided recipes and took his generic daily plan and calculated the carbs and calories. I use a spreadsheet to model my daily adherence to his guidelines. Works for me!
Hello and yes I have a great interest in your review of testosterone as well as autophagy's affects on the heart. I only recently discovered your channel and I'am hooked on the information you present. Thank You
Glad I found your channel. I’m healthy but I’m all for being aware of why I’m healthy. I mostly eat carnivore but also eggs, cheeses, Kefir and Greek yogurt. Kimchi and avocados, every day. Black coffee, green tea, water with electrolytes I’m 54, 6’1”, 180# Zero pharmaceuticals 🎉 Also intermittent fasting as a tool and not a habit, keep your body guessing what’s next
I REALLY appreciate your work, it helps me trust your conclusions. I’ve done self-experimentation throughout my life, so my frame of reference helps me understand your explanations. Thank you!
Your videos are interesting & informative thank you 😊. You are clear & specific, and refer to your own research & others. I practice intermittent fasting daily due to my insulin resistance 🙄 - seen some improvements. I throughly enjoyed this video & mitochondria one. Much appreciated 🙂.
My dietary philosophy on fats is pretty simple. Avoid ALL refined cooking oil food ingredients, & don't worry about any type of natural/unrefined fats in any remotely sensible/balanced diet. Works for me.
@@henrywylie8978I avoid them but my wife uses them, so I go out of my way to get virgin pressed high quality brands. A good rule of thumb is that if it's in a clear or plastic bottle, don't even bother. Look into the weird olive oil and avocado oil "mafia". Most of the "pure oil" is often already oxidized prior to being deodorized, so it's not even fuel at that point, just another toxin to burden our bodies. Other common ingredients amongst "pure" olive or avocado oil is soybean oil or canola/rapeseed oil. It's very similar to the honey that's full of HFCS.
Thanks for all the work you do. Having worked in research, I appreciate you. I will probably write back after I’ve looked at what else you’ve done. I’m interested in the metabolic approach to cancer.
Have you looked at the ketogenic diet in terms of the Hormonal Theory of Obesity. The spikes in insulin in the recommended diabetic diet, for example is mostly carbohydrate which results in a higher and longer spike in insulin. Fat has a minimal affect on insulin. So the idea is to keep insulin low for a long period of time and keep the body in "fat burning" mode instead of constantly having insulin spikes and drops. Without the insulin drops, there is also less hunger involved. As far as I understood from this video (I have not yet watched the one where you summarize your interpretation of the keto or low carb studies) you only viewed it in terms of fat/weight loss.
i quit splenda 6 or 8 weeks ago. i have not noticed any benefits. i was hoping my slightly elevated fasting glucose would lower a bit. 106 this morning. i have resisted the urge to use it. it would only take one time to restart the addiction so i will continue to refrain.
I wonder what's coming up for 2023? I hope there's something on osteoarthritis, it's one of the leading cause of pain and disabilities. It often effects young people too and can often be improved through diet, red light therapy and supplements (according to my search of the research). I'd love to hear your thoughts one day. Also anything on kidney health, the truth on Dr Perlumutter's uric acid work related to metabolic health. And more on exogenous ketones please! New research is emerging on their use in mental health issues, metabolic health, glucose sensitivity (regardless of carb intake) and dementia. Finally, muscle loss due to illness. 🤞🙏🤞 Love your work as ever
I’m a 35 rock climbing athlete and have knee and toes osteoarthritis. I do tons of fasting, eat lower carb and no sugar. I also cut alcohol 100%. It fells better but it flares up depend on the moves I do.
Love your idea of breaking down a couple bad studies, particularly if done in comparison to a few good studies. I've seen several instances where conclusions don't necessarily match the data in the same study. I've seen numerous cases where the bias of the lead scientist seems to permeate the language of the study and when I say bias, I mean you can follow the funding chains. But aside from any tin foil hat thinking, the true hot garbage that occasionally gets published needs to be examined by comparison and I think you would do a bang-up job on that. Maybe a primer on the difference between food frequency studies and the gold standard of double blind control in context of the papers selected to start them off. Truly appreciate the yeoman's work you are doing here to make science understandable!
yes! I'm glad I'm not the only one who has noticed that the data shows something different than the conclusion and abstracts in some studies. Clear bias. Glad i read beyond the conclusion and sorted the data. Ik I'm not crazy or stupid lol
Thanks So much for the new way of understanding the science....i have been a keto fan but learning so many new things coming to your channel. Keep doing the good work and appreciate your work in educating us
Great Video, Thank You. SUGGESTION - perhaps you may want to research and do a video on how Sucralose damages the microbiome leading to SIBO, which then leads to other metabolic dysfunctions. -Stay Well -70SomethingGuy
16:29 "...like what we see here" -- and there's nothing on the screen, Nic... Maybe I'm wrong (maybe it's my "rich" English skills), but just in case. And one more (a little bit annoying) production nuance to point out: try to make your voice a bit louder because when I put the volume higher to hear you better, the ads smash me out of the chair with the sudden noise. Pleaaaase have mercy for our ears.. =)) Thanks for the unsurprisingly brilliant work!
Very interesting thankyou. What’s you view on omega 6 in seed oils (ostensibly healthy, as polyunsaturated) causing inflammation and atherosclerosis? Right now I don’t know who to believe, but you are by far the most scientifically rigorous 😁
I have recently introduced HIIT with my endurance run. I also take cold showers on the days I don’t lift. Please introduce these topics in future videos. And again, thanks for your service Nick. These keep me motivated at 53❤
impressive, i tend to skip to the low-carb section of most peoples videos because it is here where i learn whether they are speaking nonsense or whether they are actually giving an accurate assessment of the data. Your perspectives on saturated fats and low-carb diets line up perfectly with the data (no surprise there since you read 100 studies), thank you for actually speaking honestly rather than trying to get a cultish movement on your side like most youtubers do.
These studies (observational mostly) are funded by some shady people or companies. If they want sugar and seed oils to be healthy, then it will happen or funding dries up. Sad but true.
As I am my “lab rat” in the trials I conduct to improve my health, I noticed that my Total Cholesterol and LDL did go up after my stint on keto. Other lipid markers improved greatly. To be honest, I don’t worry any about total cholesterol. However, from the various things I’ve read, I did feel that my LDL could and should be improved. As my lab tests are scheduled for this Wednesday, I will know this week whether steps I’ve taken worked. (My doctor is cooperative, though I believe he thinks me a bit crazy.) While I still follow a low carb way of eating with a Time Restricted Eating approach, I’ve tried to limit saturated fats from red meat, with increased mono unsaturated fats. I’m unconvinced about the benefits of polyunsaturated fats, mostly because of the difficulty in determining lack of chemical contamination in what’s available on supermarket shelves, and somewhat because being unsaturated make them more unstable. Not sure I’m convinced about their benefits - or lack of benefits. While there are some good apps out there to record one’s food intake, I have not yet found one that makes it easy to track different kinds of fats. I’ve started a spreadsheet to try this on my own, but have had difficulty tracking down the information I need. This is going to take time -a lot of it. 🥴
I have been taking 2 grams of niacin for several years with TMG (betaine anhydrous). I was concerned when I saw the recent studies saying niacin will cause heart disease. I would like to know if they were giving TMG to the study participants as niacin is a NAD booster ( and why I take it). I have noticed no negative effects.
Great video. Thanks for taking the time to put together this information... I learned something!! I appreciate you and Nicholas discussing topics for these fine videos .
Hey Nicholas! This is the first time I'm commenting on your videos, I found your channel recently and have been following all your videos since, what you do is awesome brother, we all appreciate your work a lot!! I had a question, if you can make a video about it - it'll be EXTREMELY helpful and appreciated as I've been trying to get a fixed answer from a reliable source for years. My question is about Energy Drinks (particularly Red Bull), is drinking them more harmful than coffee? Can it cause heart attack if I consume 2 daily? What is in it that causes heart problems or any problem overall?
If you’re drinking enough to raise your blood pressure, you could be putting yourself at elevated risk of a heart attack. You should visit your doctor and have them do a simple blood pressure test. It might just be advisable to try to cut back for the simple fact that caffeine addiction sucksss
2 daily shouldn’t kill you, no. The maximum daily caffeine intake one can safely consume is 400 mg. After that, you are damaging your heart. Caffeine can cause a number of other issues, mainly digestion issues and problems focusing. I would try to cut back to consuming tea or a little coffee in the morning. If you need that much caffeine there are likely other things going on
I have a question about sucralose. I already have (type 1) diabetes and I sometimes use sucralose as a sweetener. I know many artificial sweeteners aren't the greatest but in my case sugar is really not ideal. Should I put sucralose on the list of sweeteners to avoid and if so, is there any sweetener that, as of yet, won't raise blood sugar and doesn't have serious health effects we know of? Obviously I'll take the question to my dietician, diabetologist and other health care practitioners but I want to make sure I understand the study. If the only issue is insulin resistance, it might not be a problem for me as I don't resist insulin at all, I just don't produce any, but I want to make sure I didn't misunderstand the potential health issues you've discovered when reading the studies. Thank you so much for your work! I find studies incredibly difficult to understand and it helps to have someone that can explain their conclusions.
Hospitals, doctors offices and schools should be places where good nutrition is taught and provided not places that contribute to disease and obesity. It is crazy the hospitals are feeding people the very food that caused the heart disease, high blood pressure or cancer that they are treating. Every person in the hospital should receive some nutrition education before being released. Every doctor visit should be an opportunity to educate patients about how food choices impacts their health outcomes. The fact that doctors do not get nutrition training as part of their training makes no sense. Medicare and Medicaid should require nutrition education as part of patient care. Focus should be on food choices. Fasting should be investigated as a treatment for disease.
@@staged00It absolutely depends on the hospital. Maryland (close to Washington DC) has a LOT of hospitals and there is an equally large disparity in nutritional quality between the different hospital cafeterias
I really respect those who can handle the tedium of reading studies to this degree. Your voice is pleasant and low so you could use more volume. Your look is perfectly nerdy but could be spiced up by better colors and background angles etc. Also all that reading could be countered by some corrective exercise for your nervous system and posture. All that being said, I have never seen you cross my screen before and have not looked at any of your stats but certainly will. In my long life the most helpful things I've learned were what causes insulin resistant besides eating tons of sugar, and how to keep core muscles engaged automatically for overall balance and endurance .. game changer.
16:42 to 16:51 This is a very vague statement... Both high and low carb diets work equally well for fat loss? Of course, you will ensure (or assume) equal compliance in both study groups when comparing, otherwise it's not a fair comparison. And how high or low are we talking? Are you suggesting study diets composed entirely of carbs and those completely devoid of them, as long as they are strictly adhered to, will be equally effective?
![Taurine: Aging Backwards? [Study 193 Analysis]](http://i.ytimg.com/vi/PNJpM0ac0GU/mqdefault.jpg)
Links for more information, I promised:
FMD on Health [Short Video]: ua-cam.com/video/uszV9_PEmGk/v-deo.html
FMD Full Study Analysis: ua-cam.com/video/grRdiKdODKo/v-deo.html
Autophagy & Liver [Short Video]: ua-cam.com/video/KvG-Pqv_uDM/v-deo.html
Sucralose Full Study Analysis: ua-cam.com/video/GWDu486PXyM/v-deo.html
Plastics on Health [Short Video]: ua-cam.com/video/oQewfUqumw8/v-deo.html
Plastics Full Study Analysis: ua-cam.com/video/67AZ_-rPcno/v-deo.html
Saturated vs Unsaturated [Short Video]: ua-cam.com/video/cTEa7DCts18/v-deo.html
Saturated vs Unsaturated Full Study Analysis: ua-cam.com/video/wAp-buAt6E8/v-deo.html
Curcumin on Diabetes Full Study Analysis: ua-cam.com/video/LsvkYlPT7yE/v-deo.html
Tongkat Ali on Testosterone [Short Video]: ua-cam.com/video/mtdbJg8hNEE/v-deo.html
Tongkat Ali Full Study Analysis: ua-cam.com/video/VKHRyp-bltg/v-deo.html
Microbiome [Short Video]: ua-cam.com/video/OjcthclBESY/v-deo.html
Water Fasting on Health [Short Video]: ua-cam.com/video/L7dvHq5OLuE/v-deo.html
Ron's 54 Day Water Fast [Short Video]: ua-cam.com/video/J_Gvx1kgX1Q/v-deo.html
Water Fasting Full Study Analysis: ua-cam.com/video/8momfHhO-2I/v-deo.html
Low Carb Diets on Heart Health [Short Video]: ua-cam.com/video/tla-JrqhhHI/v-deo.html
Low Carb on Weight Loss [Short Video]: ua-cam.com/video/ZYn9ibQ_j-Q/v-deo.html
^^ This is *NOT* an all encompassing list of all the studies I have analyzed to come to my conclusions - please use the reference numbers ("Study 74", "Study 55", etc.) in the channel search bar to find the exact study analysis you are interested in or type in the subject matter, in general.
Thanks Nick
Thanks. Make more videos like this if you want.
Hello Nick, the rarity of someone disseminating(sp?) Facts, evidence, and analysis, on you tube etc, is striking. I speculate that you are fully aware of the snake oil salesmen, the pundits in the pay of god knows what power bases, and, maybe worst of all the "articulate" and "qualified" purveyors of sociopathictic poison (punting "paleo" diet burgers without buns..far out) etc. Anyway i digress,, either you are the epitome of conmen (which i do not think) or you are analytically truthful, in which case, a rarity, simple, as truth is. I name you the Socrates of your worid, and so i wish well and may the road rise to meet you. A scientist truly an enquirer and a dissembler of untruth. Truth is beauty....🌻
Currently 30 hours in on a water fast and was ready to give in and eat until I watched this video I’m now determined to finish my 3 day fast ❤
Even if you do, you can dive back in and it will be easier than starting a new fast. And the more you fast the easier it becomes as your insulin level is low so you won't lose a bunch of electrolytes.
Yes indeed 👍
@@d_6963 - Did a 3-day twice , one 5-day. Very therapeutic for the mind 😌 ✨️
Someday I would like to do 2 day fasting. So far only 24 hour. Very easy to do now
How you start your water fast is important as well. Do NOT forget to drink glass of water with pinch of Himalayan salt daily while fasting. Drink plenty of water!! DO NOT eat a big or carb heavy meal before people and have your post fast meal/diet prepared. It makes a difference in how you feel during the fast. Just for example my first meals after my 90 hour fast in the same order: avocado, bone broth, plain Greek yogurt, dashi broth, steamed broccoli, kimchee. I ate each one about 30 mins apart and I repeated it on the second day. I have been very conscious eating of carbs for several weeks after and when I do now I make sure to eat plenty of fiber in vegetables or certain fruit along side of it. That’s my rule right now is to not eat any carb without accompanying high fiber. I have only gained a few pounds back and my stomach has remained pretty flat still. Also btw I did a dry fast on my last day to really drive it in at the end.
I am 66. I used to be considered morbidly obese according to two medical doctors who evaluated me. I also had a fatty liver condition, and was at one point diagnosed as being pre-diabetic. Throughout most of my life, i always had very good blood pressure, but later in life experienced occasional bouts of hypertension. I was also plagued with edema - excess fluids causing swelling in the feet and lower legs. That edema also led to those areas to be easily bruised, and injuries were slow to heal. Open wounds were prone to infections of cellulitis that required hospitalization on two occasions. I also developed a condition of peripheral neuropathy in the feet, and suffered the symptoms of COPD from decades of smoking, among other things.
Just over two years ago, i changed what i was eating and even more importantly, the way i was eating. I began an aggressive program of intermittent fasting - eating just one big meal every day. I stopped consuming all sugars, and drastically reduced my carb intake. I have continued this way of eating with a little 'cheating' here and there, since late June, 2021.
A typical daily meal consists of the following: A.) a variety of steamed fresh veggies - two bowls on average. I use generous amounts of real butter, garlic and several other herbs and spices as well. B.) a serving of high quality locally produced free range meat protein. If it is fish it is fresh caught, not farmed. If it is from eggs, it is eggs produced by local free range chickens. C.) Also included in the daily meals are servings of cheese such as goats cheese or cheese made from the raw milk of once again, local free range grass fed cows. D.) I will also consume a few handfuls of nuts or seeds daily for additional proteins and healthy fats.
After just two months of eating this way, i lost about 60 pounds of excess fluids and body fat, and with no increase in any physical activities or exercise. And beyond that the real magic began to happen. All of the chronic health conditions mentioned above that had plagued me for decades began reversing until they were all gone completely. Even the symptoms of COPD. No more chronic coughing, wheezing or shortness of breath. And i am still a modest smoker to this very day. Imagine that. The most stubborn condition that finally subsided was the peripheral neuropathy - nerve damage in the feet that was the cause of great discomfort. But yes, even nerve damage can be repaired in some cases. I use absolutely no pharmaceutical products - prescribed or over the counter for any reason whatsoever, and have no need to see any medical doctor. No medical doctor in my life has ever helped me reverse any of those conditions.
I know what i have experienced is anecdotal, but i am not alone. Many people, perhaps millions of people have experienced similar results from a combination of intermittent fasting while eating keto and / or carnivore diets. I attribute my personal success mainly to the information and advice i received on UA-cam from Holistic Dr. Sten Ekberg. My best wishes go out to all who have taken the time to read this, and those who did not. lol
We need clinical trials, but I too have done well.
Congratulations! I am 62, type II diabetic, female (2/2023 A1c was 10.1, FBS was 327). Obese BMI. Fatty Liver. Skipped my 2022 annual physical d/t covid, so had no idea what was brewing: bad idea.
I followed Dr Ekberg, Jason Fung, Pradip Jamnadas, and have lost 40 lbs plus on intermittent fasting, no processed foods, carbs 30 gm per day or less, no sugars, save for rare cheat. I too eat as you describe. Tons of daily non starch vegetables, healthy fats, good meat protein, nuts and seeds. On no medications. Last A1c was 5.9, and FBS 103. Improving more each month.
@@theonewhoknows62 Congratulations to you as well! My best wishes to you on your journey to improved heath and well being!
Good on ya!
@@II-wx4kv You are absolutely correct. It certainly would never be funded by the pharmaceutical industry, big food industry or 'government' either.
One can only admire your pragmatic approach to reading and interpreting studies. Detailed and proper work going through every study without skipping anything. It takes intelligence and talent to do what you do. Thank you!
In all cases stopping sugar and processed carbs is good for you.
Where’s the proof of this?
@@terminator3728try yourself ?
Key points:
🥤 Gained insight on how plastics, specifically phthalates, are impacting health.
🍽️ Deep dived into fasting mimicking diets (FMD) and their health effects.
🦠 Realized that autophagy, a cellular cleanup system, protects our liver.
🍬 Found inconsistent results on whether sucralose, an artificial sweetener, has insulin resistance effects.
🍶 Determined that phthalates, found in plastics, likely cause insulin resistance.
🥑 Found strong evidence suggesting polyunsaturated fats over saturated fats are preferable for managing insulin resistance.
💊 Noted that curcumin supplementation could reduce diabetes risk, especially in pre-diabetic individuals.
🌿 Debunked the effectiveness of Tongkat Ali as a testosterone booster; the effect is milder than commonly believed.
🦠 Found out that our microbiome influences inflammation, diabetes, and more.
💧 Found that water fasting is an effective way to improve health when done correctly.
Great recap 👍
I would love to see you cover how saturated fat affects heart health, especially in the absence of carbohydrates.
What information do you have about intermittent fasting and the same health indicators ? (Water Fasting for periods of time, such as 20 hours at a time, with 4 hours of eating for a long term.). I have been fasting 20 hours each day for about 6 weeks now. I have lost 8 pounds in that time. My motive for the fast is to fast with my husband who is fasting in conjunction with chemotherapy to fight cancer. We also eliminated sugar and simple and refined carbs from our diet. He has had amazing success in his cancer battle, by the way.
That's great. Congrats to you both and good job to the doctors who are working to fight cancer in patients every day.
Fasting and IF both get their vast majority of benefits from the kcal reduction and weight reduction. I’m surprised he didn’t bring it up, cause it’s so obvious in the research
Btw I use IF myself. Cause it’s such an easy way for me to lose weight
Read Dr. Mindy Pelz' book if you want to make sure your homes don't tank! "Fast Like A Girl". We women have different needs when it comes to fasting.
The best thing an extended water fast allows you to do is individually test the effect of foods you may be having problems with but cannot isolate unless you just stop eating altogether. After a few days of water only, i discovered that the sensation id always considered "hunger" was trouble digesting bread. High sugar junkfood gives me a different type of stomach pain the day after. And seed oils like canola, peanut, soy etc... make my joints swell up and ache. But i was eating a combination of trouble every day of my life and couldnt pinpoint anything specific in a sea of feeling universally crappy all over. A few days without food actually made me feel great. And if i stay away from my newly discovered no no list, i stay feeling mostly great. Lost 30lbs without any effort or "dieting" as a result.
Theres no holy grail or secret silver bullet shortcut to live like shit yet feel good. The answer is what youve always been told. Hydrate, frequent exercise, good sleep, and nutritious real food. Your body will manage the rest.
In the discussion about saturated vs unsaturated fats, I appreciate the acknowledgement that there are different types of each. You had later mentioned the benefits of butyrate which technically IS a saturated fat. Also, in a comment I made in another video dealing with saturated vs unsaturated, the effects on mitochondria of palmitic and stearic acids are opposite. MCTs, which have been studied and found to have positive effects on epilepsy and MetS are ALSO saturated.
Perhaps you'd like to start tackling individual fats within the categories rather than lumping the categories together. Stop using "saturated fat" and start using butyric acid, caprylic acid, palmitic acid, etc... Honestly, you have the opportunity to be one of the first in the cyber health community to stop the over-generalization of "saturated fats" and correct the biased narrative.
👏🏾👏🏾👏🏾👏🏾
Bingo. As someone who drinks bulletproof coffee myself (grass fed ghee + C8 MCT oil + prebiotic fiber), I would love to see it.
@@94nolohee contains a negligible amount of butyrate. You would need to consume an ungodly amount for it to amount to much. MCT contains no butyrate. Although it does help in transport. The best way to increase butyrate is by consuming foods with fiber. You don’t need supplements or ghee or coconut oil. These comments read to me like keto or low-carbers coping. Maybe I’m wrong about the demographic, but anyways, studies after studies after meta analysis show saturated fats in general are not good. You don’t get enough butyrate from foods, you need fiber to produce it in your own body. So your argument that certain fatty acids are not bad means nothing because we are talking about consuming it, not the ones your own body produces.
There is no way to get those beneficial saturated fats and not the dangerous saturated fats at the same time without heavy processing. All the foods that have the goods ones are also packed with the brim with bad ones
A better solution- forget trying to figure out good vs bad fats. The *ONLY* essential fat for human nutrition is omega 3. Your body will make every other fat you need if you provide it the vitamins, minerals, calories, and fiber it needs
@@94nolomy condolences
It would be nice to see how some of the studies, like the water fasting, affect female vs. Male. A lot of studies are usually more male centric.
Dr mindy pelz seems to dive into this. I have found that fasting too much as a female places stress on my endocrine and I ovulate twice a mouth
We trust you Nick. Thanks for reading all these studies for us and giving us their summaries! This way you’re making our lives easier.
I can tell from just how he covered autophagy. That he’s not a reliable source of information.Layne Norton PhD tells you what autophagy really is, in a really simple manner
Finishing my 7th five day fast this year n an hour and 19min. One 5 day fast each month. I have only been drinking filtered non plastic bottled water. The results each month have been life changing…
I agree, showing the bad studies and discussing why they are stinkers is important!
We need more people like this. Actually providing real facts and not BS!
Thanks, John!
Conclusions based on evidence are only as good as the evidence itself. There are so many flaws in health/nutritional science. The majority of the time when studies are repeated by another group, the results can't be duplicated.
@@Engrave.Danger That's only for social "sciences".
I have low testosterone. Went keto, took tongkat, and cistanche for 6 weeks. Blood work showed no change just higher cholesterol
It's inspiring how much information you're able to fit into such a short video. I'm going to dive deeper into your videos because you know your stuff.
Really kind of you - thank you!
Your podcasts are truly fantastic. I'm glad I discovered it.
Please keep making them. They bring me back to my college student years in Hungary.
My experience in short . 2019. i discovered i have 6.9 fasting glucose, i went on a 2 year low-ish carb diet 100-150 grams of carbs per day, EVEN if i ate mostly good fats my LDL and total cholesterol increased significantly , and my fasting glucose decreased to around 5.8-6 . Later , i decided to try and eat low saturated fats and overall lower fat diet , around 20-22% of my kcals from fats , lean proteins, and lots of healthy good carbs (fruits, vegetables, whole grains, legumes) and it turned out my cholesterol, LDL and apoB decreased so much ! And my fasting glucose is now around 5.5, HOMA index is 1 so no insulin resistance . Whatever it is that you eat just eat whole foods and decrease the saturated fats and processed foods.
What was your apoB before decreasing saturated fat?
@@cumwotmayinat ApoB was 100 now it's 72
Cholesterol risk is a Big lie to sell drugs. I agree to limit processed foods, absolutely. I eat less than 20 carbs per day (total), mainly carnivore and in my best health ever
What percentage of saturated fat do you eat now, maybe 10% ?
That would be Mediterranean diet then
Thank you, kindly Nick. Your passion, honesty and curiosity (all hallmarks of youth and virility) are a terrific source of information for the rest of us humans. Keep up the good works and keep the fire burning. Your PhD is the future, I'm certain. Glad I found your fledgling channel, also. I'll be a lifelong subscriber. Again, thank you, Nic
That's incredibly kind of you, Sonny. Thank you.
I lost 104lbs in 2019 with water fasting and bouts of intermittent fasting + keto. Water fasting is the bomb.
Did you keep the weight off or did it's come back?
I am currently on day 5 of the FMD which in do twice a year, when the clocks change, as preventative medicine. Mainly to rejouvenate organs and expell damaged and precancerous cells.
This channel is pure quality. You have a great intellectual capacity and I’m glad you’re sharing it
Thank you!
Thank You Nick! Amazing Summary!
I am 53 year old- not sure I have diabetes but I have very poor blood sugar control.
I have tried 9 of these 10 that you mentioned in this video. I didn’t try FMD.
I like topic like this as well as healthy longevity.
Dude, every person after age 50ish, man or woman , gets insulin resistance, unless very active, eats low carb, AND takes Hormone replacement. Your hormones are dwindling, this is a fact of aging, your Testosterone is going lower and lower, and your estrogen is probably 4 times higher than a Menopausal woman. This is fact. get yourself on TRT, just a weekly injection, OR try topical Testosterone get. You will feel great, lose weight, gain muscle, have better sugars, it will keep you young. I know firsthand, I am on it, and so is my ex husband. Everybody at the gym who looks good and feels good is on Hormone replacement. its miraculous, and its wrong that doctors dont put you on it.
I did fast mimicing diet for less than a month and my weight dropped from 87 to 78. I did 2 small to moderate meals a day (and several days of one small meal a day after I went to birthdays where I eat as usual😂).
I am 29 and somewhat healthy but I was overweight for decade that was growing to obesity (I was 88kg month ago).
Now I am only 3 kg from my optimal weight,
Weight that I had at least decade (if not more).
I surprisingly get used to it only 1,5-2 weeks in.
I cut majority of sugar and carbs.
I walk 6000-10000 steps almost every day.
I was walking semi regularly before.
I drunk a lot of water when I was getting used to it.
Probably I sould put electrolytes in it as I was drinking like 3-4 liters which is almost double of basic recommended intake.
Besides beeing sometimes hungry at the begining, it was surprisingly easy.
If you do difficult physical work - beware.
It you meals would be small and moderate - consider to bump a bit.
You feel weaker.
I started going to the gym and days when I do it I eat 3 times a day.
(2 small and one moderate) strange I felt not good after it as I felt full.
Long time habits change surprisingly fast.
Also I started using small flat plates and small spoon, it unironically helps.
It is now crazy how much people eat😮
After losing weight I will transition to bigger portions or something different, but for now - it is crazy how small people could eat and still feel great.
I eat 4 hours after I woke up and 6 hours before bed.
10 am and 4 pm.
Get enough sleep each night.
Every bad night makes you twice as hungry and crave something bad.
I actually eat some "bad" food but like 1-2 chips instead 2-3 usual of handfuls just to avoid irrational cravings.
Some people prefer completely cut of, some people find easier to drastically reduce.
It’s simple biology physiology. How food affects your insulin. Calories are a measurement of heat so how do you not know this. By law nutrition labels can be 20% off on so called calories either way. Up or down. Can’t count calories because of this and it’s heat. Can’t burn heat. But…. So glad someone studies studies. Most of us can’t even get it! Over our heads. For me: veggies inflame me. Fruit is ok I just don’t eat it much. In one year of carnivore after a few years of keto and going off two months, I healed my chronic diarrhea, asthma and lowered my hip arthritis pain drastically. I now know what I can/can’t eat. I feel amazing at nearly 65. I exercise every single day. Everyone is different you need to do what works for you. Really great video. Lectins react pretty fast phytos not so much. Stay away from both. Very damaging. And any sugars forget it. Gluconeogenisis Your liver supplies all the glucose you need. There’s 4 hormones that raises glucose for you and 1 that’s reduces. In our diets SAD) we need the opposite. That’s why I don’t eat the SAD diet.
I am glad I found your channel. I learn a lot from it ,I get little here,little there and try to absorb thanks for your explanation and research.
My step back with PUFAs are they potential to start oxidising chain reactions at membranes level, not weight variation or type II diabetes
Besides, even if they have a lower impact on the evolution of diabetes type II on the short term, there are other factors far more influential to avoid or treat this illness
In my opinion, the trade off of changing MUFAs and saturated fat for PUFAs end up being quite negative on the long term, but of course, I may be wrong
Anyway, I'll keep doing my best to avoid medium chain PUFAs on all cell membranes by now, even living in the middle of a soy farm
BTW, what is the lipid profile of the fat the liver synthesise de novo from glycosis? Should it be take as a parameter for what lipids we choose to eat?
Changing the subject, Nick, could I suggest you to include more material on glucosepane and crosslinking?
From my chemistry and mechanics background, I just cannot find such an appalling molecule like glucosepane and its overall zumbification effect on us
From hair whitening to kidney decline, now seems everything have glucosepane and its ECM stiffening effect behind
Lolol- I am super appreciating you, and your efforts to understand more! Then you showed your main influences when talking about high or low carb menus. I'm excited(!) for you to look into it more, I have been now for a few years and have been remarkably impressed with what I've found! In addition to losing 100lbs and feeling top o the morning, by cutting out carbs. With no additional exercise (I'm a contractor, so get some every day), but focusing on protein, some accidentall carbs in the veggies, and whatever fats come with it all- get used- because my body adapted to not using carbs unless needed, and then converting then if so.
I also deeply believe in short fasting, it started me on my journey.
It's been years now, and what I've discovered, is protein and nutrients (greens) is all we need. Through MANY studies, it's been proven. I'm better than I've ever been (literally. We were poor as heck, noodles and mayonnaise were my main course. I've been overweight my entire life (except when i was doing "unhealthy" stuff as a teen))(my mom, bless her heart, really did care) My diabetic mom would've lived to see her grand kids flourish. And my kids will hopefully follow suit, and my partner. If dropping useless filler carbs (i think they're called filler carbs, as a last ditch effort to save the industry) if dropping carbs results in so much health, why is it even being entertained in this day and age? Oh, media... 😮😂
Well done! Biostatistics really matter in nutritional studies. Not all studies are created equal, some are terrible! I was really happy when you talked about the weak controls in one of the studies. Exactly the kind of thinking our society needs.
Thanks, Jacob - it's not always easy going, but it's vital. I appreciate that you appreciate those nuances, too.
I think it's important to point out that studies have to be very specific so whilst they might say polyunsaturated fats are better for x, they make make y worse. Same for curcumin, it makes not help blood sugar levels in some people but could help with the inflammation.
Wow. Just wow. Thank you for sharing your work with us. I just can't believe my great fortune in finding your channel. I am all gratitude.
:)
- This is the "No Hype " science channel. 👍
Love your content, I really enjoy the how you dive into the papers. It would be great if you take a dive into NMN and or NR results.
Thanks, Pablo. I've had several requests for NMN. I hope to cover it at some point - I have a lot of other investigations ongoing, but hopefully somewhat soon.
In terms of the type of polyunsaturated fats to consume, did your research inform about the effects of industrially produced vegetable and seed oils - all of which are heavily oxidised by tthe time they are stored in (plastic) bottles? Should we be worried about the strong association with macular degeneration? My inclination is to stick to fats we have been consuming for more than 100 years without problems - butter, olive oil etc. Having been on keto for a while now, my markers of insulin resistance are much lower so something is working. PS Slightly higher LDL levels on a keto diet are only a problem if you think higher LDL will give you heart disease. Most low carb advocates will say that the ratio between HDL and triglycerides will give you a much better assessment of cardiac risk. These measure tend to be better on keto.
My un le a Doctor said not to worry about cholesterol but worry about Tryglicerite (bad spelling) levels.
Disinformation anr quackery. This guy is really misinformed. Human digestive systems typical of carnivores, ergo....
@@myrabyanka5442😂
@@myrabyanka5442just look up bacterial placement in the GI tract, and that alone proves we’re not carnivores. We’re omnivores
I’ll give you the short answer on seed oils. They’re ok, as in neutral.
I know lots of studies say they have a small positive effect, but I wouldn’t trust the minor positive effect, unless vegetable oil replaces saturated fats.
Also the research on this topic isn’t confusing it’s astonishing one sided with studies saying it’s not harmful. And that is rare considering how much research there is in this field, and from so many different researchers.
If you want the best and most reliable info on nutrition then you should look up layne Norton. He’s the golden standard in this field.
Sincerely someone who’s been reading research for 14 years
After water fasting for 7 days for health l can safely say it works. My only regret was that l couldn't go for 14 days, l damn near fully healed a herniated disc that was ruining my life!
it's harder to go longer when family and friends know about it. they worry needlessly, though i appreciate the worries. it's very hard to convince them that fasting is good
How do you know it nearly healed?
So in 7 days fast for 24 hours each day you don't eat any food ? Just water for 7 days ?
Full disclosure, never sent hate toward you, on the contrary always sent you love respect and appreciation 🥰🙏. Thank you for the great content 💪
Always appreciative of you, Supernova. :)
Thanks for including us in your exploration! I look forward to every new video you share!
Thank you, Bill!
Thanks for the info on keto diets. I am in ketogenesis and have lost 15 lbs in 3.5 weeks (and still going strong). It is primarily based on Calvin Ezrin MD's Type 2 Diabetes Diet Book. He emphasizes low fat consumption. I did not like his provided recipes and took his generic daily plan and calculated the carbs and calories. I use a spreadsheet to model my daily adherence to his guidelines. Works for me!
Very interesting and informative content. Huge appreciation for your work on human health. Rock on!
Hello and yes I have a great interest in your review of testosterone as well as autophagy's affects on the heart. I only recently discovered your channel and I'am hooked on the information you present. Thank You
Glad I found your channel. I’m healthy but I’m all for being aware of why I’m healthy. I mostly eat carnivore but also eggs, cheeses, Kefir and Greek yogurt. Kimchi and avocados, every day. Black coffee, green tea, water with electrolytes I’m 54, 6’1”, 180# Zero pharmaceuticals 🎉 Also intermittent fasting as a tool and not a habit, keep your body guessing what’s next
I REALLY appreciate your work, it helps me trust your conclusions. I’ve done self-experimentation throughout my life, so my frame of reference helps me understand your explanations.
Thank you!
Thank you, RoseMary.
Your videos are interesting & informative thank you 😊. You are clear & specific, and refer to your own research & others. I practice intermittent fasting daily due to my insulin resistance 🙄 - seen some improvements. I throughly enjoyed this video & mitochondria one. Much appreciated 🙂.
My dietary philosophy on fats is pretty simple. Avoid ALL refined cooking oil food ingredients, & don't worry about any type of natural/unrefined fats in any remotely sensible/balanced diet. Works for me.
Do you avoid avocado oil and olive oil as well?
@@henrywylie8978I avoid them but my wife uses them, so I go out of my way to get virgin pressed high quality brands. A good rule of thumb is that if it's in a clear or plastic bottle, don't even bother. Look into the weird olive oil and avocado oil "mafia". Most of the "pure oil" is often already oxidized prior to being deodorized, so it's not even fuel at that point, just another toxin to burden our bodies. Other common ingredients amongst "pure" olive or avocado oil is soybean oil or canola/rapeseed oil. It's very similar to the honey that's full of HFCS.
@@henrywylie8978I assume cold pressed as they have been around for centuries.
Great advice!
Thanks for all the work you do. Having worked in research, I appreciate you. I will probably write back after I’ve looked at what else you’ve done. I’m interested in the metabolic approach to cancer.
Superb work! Thank you!
I have always appreciated your deep dive content. Now I get to see your sense of humor. Well done sir, please continue.
Thank you so much. I learnt a great deal. Can you please do a video on Ashwagnadha
Just stumbled accross your videos, one of the best science based information channels I've seen, definitely subscribing
Good stuff per usual. Thanks.
Have you looked at the ketogenic diet in terms of the Hormonal Theory of Obesity. The spikes in insulin in the recommended diabetic diet, for example is mostly carbohydrate which results in a higher and longer spike in insulin. Fat has a minimal affect on insulin. So the idea is to keep insulin low for a long period of time and keep the body in "fat burning" mode instead of constantly having insulin spikes and drops. Without the insulin drops, there is also less hunger involved.
As far as I understood from this video (I have not yet watched the one where you summarize your interpretation of the keto or low carb studies) you only viewed it in terms of fat/weight loss.
i quit splenda 6 or 8 weeks ago. i have not noticed any benefits. i was hoping my slightly elevated fasting glucose would lower a bit. 106 this morning.
i have resisted the urge to use it. it would only take one time to restart the addiction so i will continue to refrain.
I wonder what's coming up for 2023?
I hope there's something on osteoarthritis, it's one of the leading cause of pain and disabilities. It often effects young people too and can often be improved through diet, red light therapy and supplements (according to my search of the research). I'd love to hear your thoughts one day.
Also anything on kidney health, the truth on Dr Perlumutter's uric acid work related to metabolic health.
And more on exogenous ketones please! New research is emerging on their use in mental health issues, metabolic health, glucose sensitivity (regardless of carb intake) and dementia.
Finally, muscle loss due to illness.
🤞🙏🤞
Love your work as ever
I’m a 35 rock climbing athlete and have knee and toes osteoarthritis. I do tons of fasting, eat lower carb and no sugar. I also cut alcohol 100%. It fells better but it flares up depend on the moves I do.
I am interested in every single word you say . Thank you for providing us with all of these information and make them easy to understand
Wow, thank you
Track you for all that you do.
I would love to hear your take on the data around female hormone replacement therapy.
Omg this is fascinating! Thank you!
Great work,thank you.
Love your idea of breaking down a couple bad studies, particularly if done in comparison to a few good studies.
I've seen several instances where conclusions don't necessarily match the data in the same study. I've seen numerous cases where the bias of the lead scientist seems to permeate the language of the study and when I say bias, I mean you can follow the funding chains.
But aside from any tin foil hat thinking, the true hot garbage that occasionally gets published needs to be examined by comparison and I think you would do a bang-up job on that.
Maybe a primer on the difference between food frequency studies and the gold standard of double blind control in context of the papers selected to start them off.
Truly appreciate the yeoman's work you are doing here to make science understandable!
yes!
I'm glad I'm not the only one who has noticed that the data shows something different than the conclusion and abstracts in some studies. Clear bias. Glad i read beyond the conclusion and sorted the data. Ik I'm not crazy or stupid lol
What I learned about my mitochondria is that it loves near infrared light and repayes by fixing he unexpected; my best friend that I love and respect.
Fabulous video and great timestamps! ❤
Thanks So much for the new way of understanding the science....i have been a keto fan but learning so many new things coming to your channel.
Keep doing the good work and appreciate your work in educating us
What an extraordinary video. Very well presented. Going to check out your other content. Quite impressed. Would love a video on improving blood fat.
That's really kind of you, Jamie - thank you.
Great Video, Thank You. SUGGESTION - perhaps you may want to research and do a video on how Sucralose
damages the microbiome leading to SIBO, which then leads to other metabolic dysfunctions. -Stay Well -70SomethingGuy
16:29 "...like what we see here" -- and there's nothing on the screen, Nic... Maybe I'm wrong (maybe it's my "rich" English skills), but just in case.
And one more (a little bit annoying) production nuance to point out: try to make your voice a bit louder because when I put the volume higher to hear you better, the ads smash me out of the chair with the sudden noise. Pleaaaase have mercy for our ears.. =))
Thanks for the unsurprisingly brilliant work!
Great Video! Thank you.
Glad you liked it!
Any info on how to resist eating when fasting? Thanks, I subscribed.
Very interesting thankyou. What’s you view on omega 6 in seed oils (ostensibly healthy, as polyunsaturated) causing inflammation and atherosclerosis? Right now I don’t know who to believe, but you are by far the most scientifically rigorous 😁
I have recently introduced HIIT with my endurance run. I also take cold showers on the days I don’t lift.
Please introduce these topics in future videos.
And again, thanks for your service Nick. These keep me motivated at 53❤
Have multiple sclerosis
Subbed trying to get better finding supplements and stuff thank you for helping me
Hey. Haven't watched you in a while. You have greatly increased your subscribers!
Things have been going well - thanks, Donald!
Well deserved.
I am interested in the effect/impact of all sugar types on cancer. This was a great video 👏
impressive, i tend to skip to the low-carb section of most peoples videos because it is here where i learn whether they are speaking nonsense or whether they are actually giving an accurate assessment of the data.
Your perspectives on saturated fats and low-carb diets line up perfectly with the data (no surprise there since you read 100 studies), thank you for actually speaking honestly rather than trying to get a cultish movement on your side like most youtubers do.
That’s kind of you to say - thank you, Ash.
These studies (observational mostly) are funded by some shady people or companies. If they want sugar and seed oils to be healthy, then it will happen or funding dries up. Sad but true.
@@ActivateMission2ThisTimeline do you really believe that table sugar and an apple are the same thing ?
@@imhassaneThey are the same if it's apple juice but not an apple with fiber
Leaving a comment for the algorithm. Thank you for your content!
Thank you too!
Please look into the effect of pthalates on testosterone. I would be very interested in the results. Thank you.
As I am my “lab rat” in the trials I conduct to improve my health, I noticed that my Total Cholesterol and LDL did go up after my stint on keto. Other lipid markers improved greatly. To be honest, I don’t worry any about total cholesterol. However, from the various things I’ve read, I did feel that my LDL could and should be improved. As my lab tests are scheduled for this Wednesday, I will know this week whether steps I’ve taken worked. (My doctor is cooperative, though I believe he thinks me a bit crazy.)
While I still follow a low carb way of eating with a Time Restricted Eating approach, I’ve tried to limit saturated fats from red meat, with increased mono unsaturated fats. I’m unconvinced about the benefits of polyunsaturated fats, mostly because of the difficulty in determining lack of chemical contamination in what’s available on supermarket shelves, and somewhat because being unsaturated make them more unstable. Not sure I’m convinced about their benefits - or lack of benefits.
While there are some good apps out there to record one’s food intake, I have not yet found one that makes it easy to track different kinds of fats. I’ve started a spreadsheet to try this on my own, but have had difficulty tracking down the information I need. This is going to take time -a lot of it. 🥴
Great information! Thank you!
Glad it was helpful!
LOve the content. Always sensible and objective conclusion, either good or bad
Fabulous compilation and thanks for the overview summaries!
Thanks, Talia!
I have been taking 2 grams of niacin for several years with TMG (betaine anhydrous). I was concerned when I saw the recent studies saying niacin will cause heart disease. I would like to know if they were giving TMG to the study participants as niacin is a NAD booster ( and why I take it). I have noticed no negative effects.
A great topic for a video.
It's like a what I learnt from 2022 to inform 2023!
Love the content
Good stuff WolfPup.
I wonder about studies on gluten-free diets and their impacts on A1C, and their impacts on thyroid function.
Thank You. Subscribed 🙏
Great video. Thanks for taking the time to put together this information... I learned something!! I appreciate you and Nicholas discussing topics for these fine videos .
Glad it was helpful!
Thank you for doing the work of reading the studies and helping me understand them!
UA-cam brought you up. Great stuff! Love it. Thanks for sharing science. Earned a subscribe
Thank you, Larry!
Dziękujemy.
Thank you
Great work buddy, keep it up..
Just found you. Glad I did! 😊
Hey Nicholas!
This is the first time I'm commenting on your videos, I found your channel recently and have been following all your videos since, what you do is awesome brother, we all appreciate your work a lot!!
I had a question, if you can make a video about it - it'll be EXTREMELY helpful and appreciated as I've been trying to get a fixed answer from a reliable source for years.
My question is about Energy Drinks (particularly Red Bull), is drinking them more harmful than coffee? Can it cause heart attack if I consume 2 daily? What is in it that causes heart problems or any problem overall?
If you’re drinking enough to raise your blood pressure, you could be putting yourself at elevated risk of a heart attack. You should visit your doctor and have them do a simple blood pressure test.
It might just be advisable to try to cut back for the simple fact that caffeine addiction sucksss
2 daily shouldn’t kill you, no. The maximum daily caffeine intake one can safely consume is 400 mg. After that, you are damaging your heart. Caffeine can cause a number of other issues, mainly digestion issues and problems focusing. I would try to cut back to consuming tea or a little coffee in the morning. If you need that much caffeine there are likely other things going on
"after the fast, insulin resistance worsened" huge red flag 🚩 right there
Scientific Science. Tremendous and very much appreciated. Thank you
Great information. Thanks
Glad it was helpful!
Very good content... shame about the plastics part, it's so hard to avoid nowadays and I worry I have way too much in my system
That’s where detoxing and sweating it out comes into play!!
I have a question about sucralose. I already have (type 1) diabetes and I sometimes use sucralose as a sweetener. I know many artificial sweeteners aren't the greatest but in my case sugar is really not ideal. Should I put sucralose on the list of sweeteners to avoid and if so, is there any sweetener that, as of yet, won't raise blood sugar and doesn't have serious health effects we know of?
Obviously I'll take the question to my dietician, diabetologist and other health care practitioners but I want to make sure I understand the study. If the only issue is insulin resistance, it might not be a problem for me as I don't resist insulin at all, I just don't produce any, but I want to make sure I didn't misunderstand the potential health issues you've discovered when reading the studies.
Thank you so much for your work! I find studies incredibly difficult to understand and it helps to have someone that can explain their conclusions.
Hospitals, doctors offices and schools should be places where good nutrition is taught and provided not places that contribute to disease and obesity. It is crazy the hospitals are feeding people the very food that caused the heart disease, high blood pressure or cancer that they are treating. Every person in the hospital should receive some nutrition education before being released. Every doctor visit should be an opportunity to educate patients about how food choices impacts their health outcomes. The fact that doctors do not get nutrition training as part of their training makes no sense. Medicare and Medicaid should require nutrition education as part of patient care. Focus should be on food choices. Fasting should be investigated as a treatment for disease.
I disagree with you hospital give good food.
@@staged00It absolutely depends on the hospital. Maryland (close to Washington DC) has a LOT of hospitals and there is an equally large disparity in nutritional quality between the different hospital cafeterias
I really respect those who can handle the tedium of reading studies to this degree. Your voice is pleasant and low so you could use more volume. Your look is perfectly nerdy but could be spiced up by better colors and background angles etc.
Also all that reading could be countered by some corrective exercise for your nervous system and posture.
All that being said, I have never seen you cross my screen before and have not looked at any of your stats but certainly will.
In my long life the most helpful things I've learned were what causes insulin resistant besides eating tons of sugar, and how to keep core muscles engaged automatically for overall balance and endurance .. game changer.
16:42 to 16:51
This is a very vague statement... Both high and low carb diets work equally well for fat loss? Of course, you will ensure (or assume) equal compliance in both study groups when comparing, otherwise it's not a fair comparison. And how high or low are we talking? Are you suggesting study diets composed entirely of carbs and those completely devoid of them, as long as they are strictly adhered to, will be equally effective?
How does one keep muscle while on a water fast or prolonged fasting of any type?