Breaking Lower the Index List for Bodybuilding


Was I Wrong About Sugar?.. Insulin? Addiction? Fructose? (My Response)

Video taken from the channel: Jeff Nippard


Ask the Machine Low GI Versus High GI Carbs When Contest Prep | Tiger Fitness

Video taken from the channel: Tiger Fitness


Sh*t that Doesn’t Really Matter: The Glycemic Index

Video taken from the channel: Warrior Soul Agoge


Carbs And Bodybuilding: Everything You Need To Know | Straight Facts With Jerry Brainum

Video taken from the channel: Generation Iron Fitness & Bodybuilding Network


BodyBuilder Diet The CARB CONFUSION Principle

Video taken from the channel: ATHLEAN-X™


Does The Glycemic Index Matter For Bodybuilding & Fat Loss?

Video taken from the channel: Sean Nalewanyj


Top 3 Safest Carbs (Low Glycemic and Gluten Free)

Video taken from the channel: Thomas DeLauer

The glycemic index of foods cannot be taken into account solely on their own as eating protein and fat sources alongside carbohydrates will affect the overall glycemic level of the carbohydrate source. The International tables of glycemic index and glycemic load values show the following glycemic index for several commonplace foods. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index.

A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. The glycemic index (GI) was created in the 1980s to help people manage or prevent type 2 diabetes. The idea is that knowing a food’s GI score helps people make good food choices.

Since then, the index has also been used as the basis for many weight-loss programs. The Glycemic Index (or GI for short) is a measure of how quickly your blood sugar rises after ingesting a carbohydrate. Basically, once you consume a carbohydrate and it gets digested it gets turned to glucose (blood sugar). Blood sugar is used by the body to manufacture ATP (Adenosine Tri-Phosphate), which is the molecule that the body uses to power up all of its functions.

The NEW GLAD diet article is here. This is the power of the Glycemic Index and the Glycemic Load. The following bodybuilding diet program will be suited to those who find it too difficult a task to drop carbs to around 30 grams a day for 5 days (as in a cyclical carbohydrate diet).

For. While the glycemic index is mentioned most often in connection with diabetic diets, it is just as advantageous for serious athletes to pay attention to a good balance of carbs, including what to eat and when. High-GI Foods. Foods ranked high on the GI scale are digested rapidly and cause spikes and drops in. This is the power of the glycemic index and the glycemic load.

The following bodybuilding diet program will be suited to those who find it too difficult a task to drop carbs to around 30 grams a day for 5 days (as in a cyclical carbohydrate diet). The main reason fruits are low GI is fructose, which needs to go to the liver to be processed. But once it gets to the liver, it signals the body to stop breaking down muscle. Be sure to take those carbs with 20-40 grams of fast-digesting protein, such as whey, which will restore the muscle lost during the night.

I guess I am asking about the glycemic index. Is it low like most fruits + veg, or is it higher because the starches break down. Nothing wrong with sugar, Screw GI.

All these meals are eaten two (2) hours apart. To manipulate this diet for closer to contest, lower sodium intake to approximately 2 grams per day. Also, substitute sweet potatoes for baked potatoes as the glycemic index is much different.

The steamed rice should only include brown rice. I liked to use a wild rice/brown rice blend for flavor.

List of related literature:

Using the glycemic index alone can be misleading.

“Living Gluten-Free For Dummies” by Danna Korn
from Living Gluten-Free For Dummies
by Danna Korn
Wiley, 2011

Many believe the glycemic index is too complex for most people to use effectively.

“Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett, 2004

Apparently the consumption of carbohydrates with a high glycemic index results in higher muscle glycogen levels 24 hours after exercise compared with the same amount of carbohydrates provided as foods with a low glycemic index (Cermak and van Loon, 2013).

“Krause's Food & the Nutrition Care Process, Mea Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Mea Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences, 2016

Part I: What is the glycemic index?1.

“History of the Soyfoods Movement Worldwide (1960s-2019): Extensively Annotated Bibliography and Sourcebook” by William Shurtleff; Akiko Aoyagi
from History of the Soyfoods Movement Worldwide (1960s-2019): Extensively Annotated Bibliography and Sourcebook
by William Shurtleff; Akiko Aoyagi
Soyinfo Center, 2019

But when he wanted to address problems with overly long recovery times and feeling generally cruddy, he started experimenting with lowering his carbohydrate intake.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

A wealth of misinformation about the glycemic index is floating around out there, and in this part, I give you the honest truth.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

See chapter 16 for more on this diet and on the glycemic index.

“Intelligent Medicine” by Ronald L. Hoffman
from Intelligent Medicine
by Ronald L. Hoffman
Touchstone, 1997

Khan SK: Glycemic index and glycemic load.

“Swanson's Family Medicine Review E-Book” by Alfred F. Tallia, Joseph E. Scherger, Nancy Dickey
from Swanson’s Family Medicine Review E-Book
by Alfred F. Tallia, Joseph E. Scherger, Nancy Dickey
Elsevier Health Sciences, 2012

Glycemic Index: Pros and cons.

“History of Soybeans and Soyfoods in Canada (1831-2019): Extensively Annotated Bibliography and Sourcebook” by William Shurtleff; Akiko Aoyagi
from History of Soybeans and Soyfoods in Canada (1831-2019): Extensively Annotated Bibliography and Sourcebook
by William Shurtleff; Akiko Aoyagi
Soyinfo Center, 2019

The sections that follow delve into the three factors — blood sugar, carbohydrates, and insulin — that combine to make the glycemic index effective for weight loss.

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
by Meri Reffetto
Wiley, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Great stuff as usual Jerry! Applied Metabolics has simplified my quest for no BS info for bodybuilders. Nice to hear science not BRO-science.

  • Yes, you were wrong. And…. you’re still wrong… Perhaps dangerously so… Defending sugar by comparing it to heroin???

    Come back when you have some science to support your baseless opinions.

  • I’m a south korean. We regularly eat buckweat pasta or noodle something like that. But my personal experience says buckweat noodle way more spike up insulin than durum wheat regular pasta.

  • What about rice and potatoes they are good for testosterone. Does buckwheat effect somehow testosterone too except its good carb food. Does buckwheat have high amounts of phytic acid?

  • Hey Sean. I’ve been watching your vids for a few months now and I just want to say THANK YOU for your well thought out, no BS tips on nutrition and working out. It’s nice to be able to hear advice that analyses the subject matter and not just one-sided, unqualified dribble. Always a pleasure to see new stuff from you on my YT feed.:)

  • Lustig, attia, Volek, Phinney, westman, bailor, noakes, sisson. I see your guy with a PhD and raise you this. Enjoy the rabbit hole and most recent research. You might enjoy ‘the calorie myth’ particularly with bailor given you talk a lot about energy expenditure.

  • It’s not that simple. Your gut bacteria, your a1c, glycemic LOAD, and insulin load, how you cook food (grilled asparagus and asparagus soup don’t have the same glycemic index), insulin resistance, physical activity, and stressall these factors influence your insulin response

  • Carbs are not required for endurance sports. Jerry is wrong. Fats are the preferred fuel for endurance sports. Once in ketosis you can go for a long long time with fatty acids and ketones for fuel. Carbs are best for or heavy or fast anaerobic exercises.

  • your not really taking into account a person who is Metabolically unhealthy, with strong insulin resistance causing chronically high insulin. i think what your saying may be more relevant to someone who is very healthy, eats generally well, works out, and has good hormone balance and production. in saying this Jeff’s general audience is probably aspiring body builders, not obese people with diabetes. so if your obese or over weight this advice is probably not for you.

  • Asparagus special anti oxidant, Grapefruit stimulates liver to utilize fat as fuel <=> Master-Manipulator, Buckwheat good stuff

  • I was a little confused when Thomas explained “Glycemic Load”. I did a little research.

    To put it in simple terms, it’s a ranking system for carbohydrate-rich foods that measures the amount of carbs in a serving of food. It is a better indicator of which foods will spike your blood sugar than the Glycemic Index. Watermelon has a high Glycemic Index of 72 but a low Glycemic Load of 7.21. Unless you’re planning to eat whole entire watermelons, it’s not going to spike your blood sugars because per serving watermelon does not have a lot of carbs (it’s made of mostly water). The GI of 72 comes from 5 cups of watermelon, that’s lot of watermelon.

    Hopefully that cleared some things up. If you take anything out of it, just know that Glycemic Load is more important than Glycemic Index.

  • Jeff, I’m curious, if somebody were to hypothetically eat a diet in which there was no caloric excess, but consisting of only carbohydrates, would lypogenesis exceed lipolysis despite the lack of excess calories?

  • I am so glad I found your channel!!! So much information that I needed to know just in this one video. Thank you so much. I just subscribed ��

  • thank you jeff… i was on the carnivore diet that’s been getting popular these days for about 2 years and felt like shit. eating carbs completely vanished all the energy problems i was having on the carni diet. i was brainwashed that the carbs are the worst for human health, but i’m pretty sure it’s essential. if you wanna actually feel good. this video killed the fear for the carbs.

  • Grapefruit is non indicated if you take Any meds at all even aspirin
    And it’s a huge no no if you use
    Statins the fruit contains a substance that interferes with drugs in Some very nasty ways and then those compounds can cause serious liver damage. Sorry it’s just worth the risk

  • No you’re wrong I used to weigh 260 now I weigh 170 I’ve been on a low carb high fat diet since September of 2017 I have plenty of energy I started lifting weights I am 58 years old I’ve not see my app since my was in my twenties now I see my apps the keto diet work for me I can bench 250 lb and deadlift 125 to 150 so something’s working tell me what I used to be type 2 diabetic high blood pressure and all that’s one away since I’ve done the ketogenic diet so something’s working besides eating carbs and sugar and intermittent fasting which my growth hormones help me build leaner muscles and I’m ripped since I use more than I was when I was playing football is back in the seventies

  • Some recommendations for BUCKWHEAT
    If you’re having a hard time finding it look for an Easter European store they should have it.
    You can eat it raw or cooked. I really recommend trying cooked (in boiling water 12-15 minutes) tastes amazing with cheese.
    It is considered a sort of a superfood in Eastern Europe. And unless I’m misinformed it had major role during famines in some Eastern European countries. Some people love it some aren’t a fan I really recommend trying it out at least a couple of times tho.

  • Do you know millet grains family? If not please research. They are the best carbs with lot of fiber and can cure any decease. Period!

  • This fu**ing carbophoby has kept me in a years-long limbo of low to zero carb, daily training draining my energy, cortisol issues, weight rebound, calories reduced to less than my tdee and still fattening/low energy. Introduced carbs back, keeping fats to minimum and proteins the same (2gr/lb) and boom: doubled volumes and losing fat. Problem is that today only the vegans defend carbs and the keto zealots on the other camp defend animal food but demonize the carbs. Both cults bring serious throubles in the long run. Carbs+animal proteins are the best fuel for sport!

  • Thanks for the great infos!!) Could you share more about you routine and what do you eat be massive and fit like that because without carbs how do you put on volume and mass it’s sounds not possible thanks )

  • take a look at chemistry carbon, hydrogen, oxygen which makes up fat, protein, & carbs there made the same, can u explain why carbs cannot be converted to protein?

  • I hope you get more subscribers. Your pretty good. I’m new at this stuff and you help me break it down real good. Keep it up and thanks for sharing your information with us.

  • I am a big fan of your videos, I would
    Be really interested in hearing some scientific information on Soft drinks, I think I­t­ would be interesting, thank you

  • The thumbnail said, “don’t eat until you watch this!” I said “Yessir! I’ll do intermittent fasting now and eat brunch later, sir!” He also said “We all know that complex carbohydrates establish blood sugar level.” No, I didn’t, Jeff. Can you be my new science teacher? Cuz watching your videos is so much better than enduring a 45 min lecture on biology in school.

  • So that explains why I began to feel a lil weaker today compared to other days. My carbs have been rlly low cuz im worried it’ll prevent me from losing stomach fat thus not getting abs, don’t get me wrong I’ve been getting my protein, and fibrous carbs in jus not much if any starchy carbs. Anyways, my question is what are the best starchy carb foods I can intake without it fucking up/halting my fat lose progression? Also what would be to much or to little?

  • I loooove buckwheat flakes with greek yoghurt, blueberries and cinnamon ���� so happy I dont have to feel bad for eating this dish every once in a while. ��

  • I’ve heavily cut carbs and have dropped about 40 lbs. I feel that due to the lack of carbs though my intensity and energy in the gym is lacking.

  • Many studies don’t represent every day life indeed. Just these fasted state effects of many foods and supplements, or effect of certain amino acids while people had too low total protein in their diet to begin with, gives scewed results/conclusions depending on how smart the scientists are.
    There’s a ton of bad science out there. Stay critical, like Sean!

  • Marc could you do a video on how to cope with an injury.. and how to stay motivated when you cant do what you want to in the gym and seeing other people lifting when you cant. please

  • Yes, other foods are higher glycemic. Sugar does seem to make you hungrier and builds up my food eating, devouring momentum. Stimulates brain activity. Sugar is definitely addictive. I disagree with you there. My body seems to keep tabs on my sugar intake. I eat healthy all day and then later in day, i need sugary stuff. Stress also plays a role and can mess w hormone balance and then cause one to crave carbs. Maybe check out Dr.Berg sometime. I trust your judgement and studies, but interested in what you think of Dr.Berg’s videos on sugar. He is not big on fruit consumption if u want to burn fat, but is positive on veggies. Says limit fruit bc of sugars.

  • I have a question about carb cycling. Should I do both of my high carb days on strength days? Or can I do a high carb day on my rest day after leg day?

  • Sugar does make you fat, but everyone’s different some can’t have sugar. Well everyone can but some may get fat from it quick and real fat. Everything works different for each person.

  • Every time I scratch carbs it does not take long before I go on carb binges, so obviously it is something that is needed. Have to listen to our bodies.

  • How do you not count calories or macros or whatever? Don’t calories = fat and Lb,s? Maybe I make it harder than it needs to be and that’s why I gain back any weight I loose pretty easily.

  • jerry is by far one of the greatest resources out there. The guys knowledge on every topic is so extensive I’m always surprised. Saluted

  • My meals consists of.
    Some fruit and oats 90 minutes before a workout and eggs, nuts, veg after.
    I am already in good weight so I don’t give a crap about carb loading.

  • I think the “addiction” of sugar is really the blood sugar going into a hypoglycemic state, making the body crave dietary glucose before it has to release glycogen. Our bodies want to survive in the least caloric taxing way possible. It’s far less taxing to consume dietary glucose than it is to produce and release a series of hormones such as glucagon to release liver glycogen and HGH to protect muscle tissue and dietary protein from being subject to gluconeogenesis.

    I find it much better to just eat good carbs, (no sugar) such as sweet potatoes, greens, low sugar oatmeal, etc, way later after eating fat.

    Example: I like to eat my dietary fats (avocados and salmon) around noonish, lift around 4-6pm, then eat the rest of my protein and all my carbs post work out. This way, my most of my dietary fats have been used for their purposes, and my carbs will fill glycogen stores, drive down cortisol, and won’t clash with any fats.

  • I feel like keto is mostly used by people who were or are obese. They are/ were obese for a reason…. and def eating more protein makes u feel fuller. If it works for u, and u get results… why not? I love carbs though… so yeah. ��

  • The #1 question should remain, how did we acheive 65% of our caloric intake in the form of carbohydrates before modern agriculture? It’s a trick question but these ridiculous guidlines are why we have an obesity epidemic in North America.

  • I am a ectomorph, 200%, no little sign of endo or mesomorph AT ALL…. but I noticed that I need carbs, in high amounts (500gr at least, on workout days).
    Only downside about this high amount of carb intake is that I retain a little water, especially on my legs and in my face.

  • I already regularly consume asparagus on my low carb diet, and usually have a glass of grapefruit juice every saturday morning. Are grapefruits and buckwheat two foods that you would recommend consuming more often?

  • I’m sorry but the GI doesn’t represent how quickly a carbohydrate raises blood glucose level, it is a misconception widely spread by ignorant nutritionists. Actually, the GI represent the percentage of the carbohydrate that will be transformed in glucose and absorbed. For example, the GI of lentils is 30 while the GI of white bread is 70. If you eat bread with 100g of carbohydrates, 70%=70g will be absorbed as glucose which represents 70*4=280Kcal (when talking only about the carbohydrates in the bread). If you eat lentils with 100g of carbohydrates, 30%=30g will be absorbed which means that these carbohydrates will give you 30*4=120Kcal. The biggest mistake that is made by people who count their calories for fitness and bodybuilding is to assume that all the calories available in their plate will be available in their body. Nothing is more wrong!! Counting its “real” calories is almost impossible as, like you said, the GI depends on many aspects and especially with what you eat your carbohydrates. Carbohydrates with a high GI won’t raise blood glucose level faster than carbohydrates with low GI, they will simply raise blood glucose level MORE because a higher percentage will be transformed and absorbed by the body. I hope this was clear and will help some people better understand the concept of glycemic index 😉

  • The idea of carbohydrates for consistent energy is just wrong. Carbohydrates will spike your blood sugar levels and then they will plummet, causing cravings. Ever since I cut out 90-95 per cent of carbs I no longer get cravings. Your body can use fat and protein for fuel efficiently. Watch dr Eric berg on this. Also causes problems like stress, insulin resistance so less protein can enter the cells, acne, poor sleep, depression, etc.

  • I am addicted to your videos! I am binge watching them:) Very well researched and I love how you explain everything! You have a natural speaking/teaching ability that is easy to understand, very informative and well thought out:)

  • Greetings from the United Kingdom, good Sir. Many thanks for this incredibly informative presentation. I was never informed by my lecturer, whilst studying advanced level biology, that there was even something called the CORI cycle. We studied the KREBS cycle, but I never knew there was also a ‘lactic acid cycle’, for want of a better term. You are incredibly knowledgable, please keep up the great work. I look forward to learning more from you in the future.

  • What were everyone’s favourite takeaways on this video? For me, it was to ingest some carbs if training twice a day, also limit carbs to 8% if drinking it.

  • what about Highly Branched Cyclic Dextrin? since a train in the AM i cant wake up 1-2 hrs before and have a meal, so i have a heavy carb (oatmeal) meal the night before and have protein/HBCD shake pre-workout shake and sip on HBCD intrawork..a total of 50-100g carbs depending on my training

  • You are right. People are not addicted to sugar. They dont rush to table sugar when they get low. Ah!!! Excuse me I need to take a gulp of my red 7-11 Slushy, maybe a sip of my caramel latte I had this morning, a chug of my Mountain Dew from yesterday…you know what Im going to the gym so its time to break out the Gatorade. Also my girl called she wants wine tonight…RED. I better pick up a couple of Monster energy encase my girl keeps me up.
    But at no time will I be reaching for table sugar. I wont even have it in my house. Addiction…smh!

  • Super good…! Jerry, leg workouts can be very brutal, IMO they are like high intensity endurance exercises in carb usage. I used to eat spaghetti the day before to carry me through my leg workout.

  • Absolutely true! There’s so much misinformation on this subject. Even a simple carb like dextrose after a killer workout ( maybe mixed with whey) works great for recovery.

  • I used to run 44k! But im really a bb learned alote that way… Incorporated it in bb…mostly the carb loading learned you need an entire week to. Glyco load inorder for this to work in bb and running no less than 5 days….in bb you get better pumps and sorness break down get huger

  • Its true, eating carbohydrates again I can tell there is significant increase in energy and power, and stamina. I can finally increase amount of weight im working with, can run decent distance again, oh and also no more spinning head when i get up quickly. My advice, guys you know you need carbs so don’t try to invent bike.

  • But carbs are not helping my weight loss at the moment, as opposed to when I was low carb I was dropping weight. Same intensity workout, consistency is the same.. sooo maybe my body is not made for carbs other than the simple carbs

  • Did he just say ketones aren’t an efficient energy source or long term solution? Oh boy.

    As much as I love your videos, Jeff, please either stick to the PT / physiotherapy side of things, or brush up on your nutrition / physiology before making such a video

  • Actually, Jeff, I’m MORE confused now. If carbs are so necessary, how do you explain Joe Rogan’s regimen? It’s been my understanding that fat is burned more cleanly than carbs.

  • I normally revere your information and agree with 97% if it. BUT, YOU are dead wrong on this topic. I am also a trainer. I was also against Atkins when I first heard about it. But I was part of a study at the hospital I used to work, which put 1,700 people on Atkins diet. Their triglycerides went down, and good cholesterol went up, and they felt great after the first two weeks. I have been using Atkin’s ever since, and I am more muscular than you Jeff (But not nearly as cut), and a lot older. When you go on Atkin’s, you ONLY feel a loss of energy for the first week or two at the most. Then you feel a great energy once your body adjusts, NO PAIN (Because pain comes from the inflammation of sugar) and you can build muscle very well. THERE IS NO SUCH THING AS AN ESSENTIAL CARBOHYDRATE!!!!!! IT DOESN’T EXIST. But, there is such things as essential fats and proteins. Sorry, but I’ve been doing this for more than 30 years now, and low carb is the MOST healthy diet anyone can be on. Carbohydrates kill the body can cause diseases!!! And soy is one of the worst things you can put into your body!!!!!!!!!!!!!!!

  • So can I take Whey protein iso with grounded buckwheat instead of oats, would that make any difference to insulin spike. Please suggest

  • I urge everyone to read The Obesity Code if you haven’t already. It’s a completely different interpretation of dieting and runs counter to everything Jeff has stated about sugars and intermittent fasting. All of this debate and conflicting research just confirms that we really have no idea how the body works or reacts to food.

  • I’ve done 3 years in very low carbs plus small refeeds weekly or less. Now…you can do strength training every day but forget high volumes and be prepared to cortisol fluctuations. Also I gained fat on the long run, same calories or less. On the pros: you are never hungry, you have a steady (lower) energy. Somehow the very short explosive movements are improved, medium and longer times are weakened. I think that the anabolic diet got it right, days low carb, days very high. I peronally am doing a reverse diet upping my calories through only adding carbs week by week. Was on the low carb spectrum for too long.

  • you are getting so many things so painfully wrong… i mean, look at yourself or the youtube fitenss community, and you’d be correct with your agruments, but look at the world and the bigger picture, and you are dead wrong with every single one of your claims. wait until you are a couple years older, your body will use that sugar to make you fat in no time:)

  • Mark im on a 2900 calorie diet right now i weigh about 210 im pretty experienced with lifting and im cutting weight right now how often should i lower my calories and by how much should i decrease them

  • I like your videos!

    But Dont Agrée on this!

    The big picture is that its bad! In so Many ways….

    Is suger helping or good for you.? And so why then use it?

    =Suger is making people fat.

  • Im sure all the russians (like me) screw up hearing that buckwheat is good to eat haha we have been always knowing that instinctively���� keep up that great content, im really enjoying it

  • I have to do at least 70 grams a day or I have No strength in the gym. I tried Keto and lost weight but felt weak. Now at My ideal weight I added carbs back. I always heard don’t mix carbs and fat?

  • Can we exceed those 8% of carbs in postoworkout shake? Like, I always put around 40grams of dextrose combined with 20-25 grams of maltodextrin and 30 grams of protein powder and mix it with like 400ml of water. That’s more than 10 percent of carbs..

  • Ok. You got me on this one. I’m completely confused. I’m getting impression its 50/50 on the data? I’ve got dextrose and maltodextrin. A 1/4 cup scoop is about 30 grams or so of carbs. Per your advice in another vidoe, I add about half a scoop each w my post workout protien. How much, if any, should I mix with my preworkout( contains CM, Beta alanine, bcaa, betaine. TransparentLabs bulk pwo and its actually a really good product). Should I add any or no? I never lift more than an hour. Usually 40ish min. But I dont F around. Goin hard and heavy. 30-45sec rest. Failure. Intensity is my main focus when I lift. I never struggle to go thru a session, so I dont necessarily need it. But if it would help add more fuel to the fire, I’m always down to scare a few more people when I see them in gym��

  • Jeff bruh, as much as I like you, your points are made about healthy inviduals. Do you know how many people have insulin resistance in USA right now? Considering Diabetes Type-2 in them they are roughly 60% of the whole population.

    I know that exercise helps with insulin sensitivity but it doesn’t solve the problem with all the damage done to your body while already being in that resistance/diabetes state. The term of carbohydrate tolerance didn’t came from nowhere as well. Sad fact though is doctors never tell patients to change their diet to revert it and then slowly add 10g carbohydrate every 2nd week until they see sudden vast weight changes. Once something like “sudden” weight gain and/or higher food cravings happens it means you’ve hit the carb tolerance. My max is roughly 60g. I can eat up to 60g and stay lean so easily. If I add up another 20g and I will start gaining weight decently fast + I will crave more food over time. Our bodies aren’t that simple as calories in and out my friend.

    There was a study made in which women were put on a 300cal deficit on S.A.D.. In theory of what you’ve said is they should lose at least 20 lbs of fat in a year. Results? They’ve lost weight in first 3 to 5 months but at the 12 month they had no weight changes since day 1.

    And I was in the same boat of all the overweight people around. I’ve tried Mediterranean and Vegan each for around 6 months. Results were similar ( lost weight but had mental breakdowns after 5-7 months due to super high hunger even I’ve ate around 2500-3000kcal a day) and one thing I had problem with is even though I’ve ate A LOT of fibrous food ( and tried to limit fruits to just 50g a day) I felt insane hunger to the point I was viciously craving food. And that’s the problem with insulin my friend. Once you get resistant to it you can only feel more hungry from carbs. The problem is the higher insulin goes up and the faster it drops again the more you crave the food. Then I found about Jason Fung did his 2 week water fast ( with some electrolytes pulled in). Then started from carnivore diet and slowly added stuff that made me feel good. Do I eat carbs? Yes I do, but to very small amount and not going about 60g as my limit. I don’t eat any processed food, eat only food that I can cook myself, no crazy spices, just herbs salt pepper. Feel better than ever before, no food cravings. None. Got leaner, got 6 pack and as someone who had Diabetes Type-2, having a lean body like this is a dream… that you can achieve:)

    But by no means, you are very correct to perfectly healthy athletic people. There’s nothing wrong with your theory and it’s totally correct. Though it goes wrong once insulin resistance takes place. Another reason why a not perfectly healthy person ( which was already experienced in all Diabetes Type 2 AND Type 1people in the world, there’s no denial to it) once they start getting insulin shots they are getting fat RAPIDLY even though their diet doesn’t change. If you believe in your system could you explain it to me? They don’t change calorie intakes, they eat the same food ( Some just give up on their ambitions tell “fk it” and eat the same as before and don’t even want to change, hence the same caloric intake) all the difference is getting insulin shots ( post meal, so technically where insulin already is being produced) and they gain weight WAY more rapidly than before ( In Type 1 they were usually very thin before hand since there wasn’t much Insuline produced, if any. After taking the shots they gain weight rapidly as well.)

    I understand your point though. I am not as bulked and lean as you are in terms of lean mass but I am already there to call myself “More athletic than average”. But it’s hard to get into the point of being insulin resistant if you had never to deal with it before. And honestly I wish you luck to never get to the point of it because it suck and it’s frustrating to revert it to the point you can stay lean again. And the longer you are in this shitty state the harder it is to revert it though Diabetes Type 2 is revertable in roughly 55 to 65% of people so there’s always hope:D

  • All carbs and protein causes Insulin secretion. However sugar (sucrose, fructose) is completely devoid of any nutrition value (aside from pure short-term energy), while protein and other complex carbs do provide such nutrition value.
    Andsugar does cause more insulin release than protein or complex carbs. That is actually proven biochemically and physiologically.
    Come on Jeff, your physical workout infonis great, don’t mess it up trying to step into areas that are simply out of your expertise.

  • I use to do under 25 grams carbs a day and lost 35 pounds But was weak in the gym. So I uped it to 50-70 a day and My strength is back and I can maintain My weight.
    Everyone is different. Burning fat for fuel did not work for Me unless I go really light weight.

  • Carbs right before will definitely increase your pump lol. Veins everywhere…. dunno if they are in the muscle. A PBJ will turn you into bane vascularly.

  • yes yes I’m on the road now I cannot is a day for a time meeting and I would love you more and yes yes I’m not going anywhere I just got home from work I have a lot to g

  • When you’re body uses fat for energy because their is no carbs to use, then you’re body is chemically more balanced and in a better hormonal state when combined with a weight lifting program. It also helps lower your body’s acidic levels which helps inflammation in the body.

  • For a much deeper dive into how insulin impacts our health and how it is influenced by what we eat check out this link:

  • 2.7 to 5.4 grams per pound bodyweight carb intake daily. Wow that is a lot. I read 3 grams / kg for 2 hours endurance training is enough for athlethes. This is about 1.4 grams/pound.

  • You use language in a very pretentious and laboured way. Using simple, refined and restrained language like doctors or judges do for complex ideas is much more indicative of a higher order intellect. I think a lot of bright 16-year-olds are guilty of your problem but you should have addressed it by now. You come off like you think you’re smarter than you are, even if you are bright. Don’t try to be the smartest man in the room constantly.

  • Could you please do a video that explain the difference between ketosis state we get on keto versus diabetes type 1 ketoacidosis. I am studying in medecine and teachers are bunching the two together as if no difference, and I am dubious of this…

  • Ok..but I actually do frequently eat carbs by themselves. I am a vegan and am not sure its healthy just because its a fruit or vegetable. If I have 3 white potatoes as a meal by itself should I worry about the GI? How does it effect me in that case? Or if I eat 3 bananas in a row by itself? What if you eat cereal for breakfast with 30 calorie almond milk which is basically no fat or protein? 

  • take a look at chemistry carbon, hydrogen, oxygen which makes up fat, protein, & carbs there made the same, can u explain why carbs cannot be converted to protein?

  • Jeff I don’t want to offend. But man you are sexy as Hell! So very well spoken and intelligent. Your premium education always shines through. I bow down in respect. The Body and Brain is Beautiful

  • A lot of good info here, but one point that is wrong is when he says that if you eat excess calories without carbs that you will still gain fat. I know this from personal experience experimenting with keto. I ate well above my required caloric intake, and still lost a lot of body fat. In theory, research says that excess calories from fat should be stored, but for some reason this does not seem to be how the body works in practice.

  • Some people are insulin resistant, which is an ironic way of saying their fasting insulin levels are extremely high. Carbs are only good in small amounts for those people IMO.

  • How do you explain marathoners putting sugar in their water but never getting liver disease. They are actually low on all the stats.

  • I reduced my carbs by a large extent,kept my protein intake the same as before,i realized that i was loosing muscle and looked flat,imagining i was gonna get shredded soon. I noticed my workout performance drop down drastically,and it felt as if i had very little strength.My body looked 60% ripped,I was happy but soon realized that i was loosing muscle!!!My workouts got weaker and sucked out most of my energy.I was very happy to see my 60% ripped body,but every time i saw myself in the mirror,the muscles looked smaller and smaller.FLAT!! again as JEFF mentioned.In someways i was happy but in the back of my head I wasn’t so confident about what i wanted to see.Now I have doubled my carb intake….and hope to see better results…What im afraid of is bulking up!!!

  • I wish these studies were done on people who consistently train year round rather than some cheetoh eating college students with no work out knowledge. I bet some of these results would change a bit. I’m just sayin…

  • I just got my Tiger Fitness MTS Whey! I can say anyone that is considering buying MTS whey… DO IT. I love it, tastes great. It’s the best whey I’ve ever tried (I’ve only tried body fortress, muscle milk, and Optimum Nutrition). It’s got a macro breakdown too. Get shipping time is awesome too got it in 4 day! Thanks mark, I will continue to give your company business in the future.

  • If you are keto adapted you don’t need carbs. Several (long distance) running records are being set by keto-adapted runners and and at least one high-placing Tour de France bicyclist is keto-adapted. It is the future of endurance sports.

  • I’m ok I love you and Stephanie. Y’all really just on here giving science facts is awesome. I like how Stephanie always says that there may be more studies done in the future to show that a lot of the time facts end up changing in the science world and it’s important to remember that. Love you guys

  • Jeff, I am not a scientist nor do I claim to be very knowledgeable about insulin sensitivity or the ketogenic diet. However, I have been on keto now for 2 years+ and even though I now realize that sugar consumption might not be the evil demon that most of the “keto-gurus” make it out to be, I will say that being on an extremely low-sugar/starch carb diet has completely transformed my body in a way I never thought possible.The biggest (HUGE) benefit of being on long term keto/intermittent fasting, is that I no longer crave food the way I used to. Honestly many days I could simply care less about food in general, let alone crave sugar. I can go many many hours between meals, and I’m perfectly fine, where before I found keto, I would snap out after just 6 or 8 hours without food!

  • Thanks for posting this video. I too prefer the taste of white rice over brown rice. You actually said explain your reason other then taste in a prior video you posted a year or two ago. I’ve been looking for it to show others. Do you remember the name of that video or can you give me the link, sir? And again thanks the knowledge that you share.

  • Because I took steds so didn’t need sats for test production.. therefore I could cut them out of my diet so I only needed carbs and protein

  • For me when I watch my G.I. levels by consuming lots of small meals with preferably low glycemic index levels, I feel AWESOME all day long and burn fat RAPIDLY, but that’s just me. Sean your awesome btw. no bs just facts thx.

  • I’m excited you mentioned buckwheat. I just started a buckwheat sourdough starter cause I am pregnant and not able to handle the texture of almond and coconut…also wanted something for my kiddos ❤

  • Jeff when you’re talking about fructose you’re not specifying whether it’s from eating fruit or just added fructose 2 processed foods there’s a huge difference between using fructose as a sweetener or eating fruit

  • Wheres is the dislikes? I think your haters are busy with POG, sorry for this inconvenience you will receive your daily portion of haterade no longer mate lol

  • I have asked them multiple times but I still don’t understand why John Otis Hollywood has both you and Vann on such low fat and why it’s not harmful keeping that low.

  • U must consider ligaments and tendons need more time to rebuild than muscle! Your 2 days or 3 off wont work niether u need 5 days carb loading your muscle to smash them down again sornees e.t.c.. U need 5 days off

  • I think you need to look at the biochemistry of sugar to understand its effects in the liver. Galactose (one of the monosaccharides in fructose) is mostly directly converted into pyruvate, where it enters the kreb cycles in a feed state, which means it is exclusively used as energy for the liver (smaller portion) and turned into acrtylCoA (bigger portion; otherwise known as molecular fat). As it is not turned into glucose-1-P, it doesn’t contribute to liver glycogen. Love your channel, as you present real research data, unlike other YouTube “experts”. #medschool

  • Not insulin. In fact if you ate nothing but sugar you would get “excellent sensitivity”. Everyone is very confused with the high fat low carb fad diet.

  • Do a series for “if you are already fat…” bc most people are fat and it’s important for them to use their stores. Fat people see this and will continue to eat sugar when they shouldnt bc of diabetes.

  • Um also, veggies aren’t carbs.
    They are vegetables! That’s why ppl always pair them with protein, usually chicken, and carbs usually RICE!!!

  • My doctor wants me to take that Metformin for my blood sugar. My A1C is at 7.3. I am turning 40 this month. I really don’t want to take this medicine. Do you think that it would be a good idea to just eat a grapefruit everyday instead of the medicine?

  • Some scientist calls sugar the pleasure trap. The thing with sugar it is basically the first free sample, after you get hooked on the food, but sugar alone is not enough. Several scientific studies have shown that is the combination sugar and fat which is the most addictive. It seems that the 50/50 the ideal trap, donuts have it, fries have it. That is why deep fried food (which is always coated with sugar in the form of bread crumbs etc ) is so loved. It is sugar and fat. Sugar is also put nowadays in the filter of sigarettes, it makes thing which is already highly addictive even more addictive.

  • Thanks for saying some words on the “addictiveness” of sugar.
    I am so sick of people implying sugar was truly addictiveyes, we humans are by design “sugar-seeking” creatures, but that’s about it and saying otherwise does nothing but making substances like heroin look harmless.

    And don’t get me started on people trying to make foods (cheese and gluten) look outright dangerous by saying they posess opioid properties “just like heroin”.
    I rarely want to punch people in the face until they fall over, but that is one of the things that makes me want to do it for the reason it is just so dumb and disrespectful.

  • LoL American food really is not as bad as you think. Our culture is the main source of our obesity problem, rather than the food. We’re always on the go, no exercise, ignorance of nutrition, stressed out all the time, etc. How is the food in Romania? (Nutrition wise, availability, etc.)

  • I wanted to say thank you for taking the time to do both videos and for doing all the research. I struggle with binge eating and have found that the fear around certain foods really makes it worse. It makes binge recovery difficult when there’s so much public fear around certain foods, including sugar. It’s really a huge comfort to be told the facts.

  • Constantly sipping carb drinks will deteriorate your teeth really swiftly though, causing a constant acidic environment in your mouth which is the major cause of dental decay. It’s all a cost-benefit transaction, but I’d never do a “constantly sipping” routine, personally. Just my own hard-earned two cents, and as always, your mileage may vary 😉

  • I’m still confused. I respect all the knowledge you show about muscles and training and the success you have both personally and socially, with you gym and your channel. So I hoped you would solve my confusion, but it still wasn’t enough. I had a herniated disc and my doctor diagnosed it as a muscle tightening. I did his physiotherapy for 6 months, only to get worse and worse. I learned a little about pain online and suggested to him I had a herniated disc, but he said it was nonsense. When he finally accepted the possibility and the exam showed it was real, it was already too advanced (doctors told me) and I had to do surgery. During all this time, till I recovered from surgery, I gained a lot of weight. I was already chubby. So now I’ve lost 70 lbs in a year, doing no exercises and eating lots of fat just controlling carbs (eating less than 1.5 oz a day). I felt great all around. Didn’t fell any lack of energy or draining, though I didn’t exercise. I’m starting to exercise now. Do my body need carbs to exercise and gain muscle, or even if I don’t exercise I will still need those carbs in the long run for something? Because a year aiming at 1.5oz carbs a day (and just that) felt great. Thank you.

  • Really really interesting thank you very much. It’s very human to look for one guilty causes for bad things in life but it’s never and will never be, for every domain of this life, the case.

  • Less than 10% of my diet has been carbs for the last 4 months… Size 38 to 32. Dropped 20 lbs… Chest and biceps are popping, lats double in size, and just looking good. If you wanna lose weight, drop the carbs

  • Well, a study on mice found that when their water is spiked with cocaine, they will get addicted. They then spiked it with sugar, and they also over-consumed to the point of diabetes. Then they put both bottles in, and the rats would prefer sugar over the cocaine they were addicted to… that sounds quite addictive to me.
    Also, if you knock out the receptors for the cocaine high they might stop it as well. I think the taste is the channel through which sugar operates it’s addictive qualities. I actually know people who “need something sweet” every night. Sometimes bad enough to walk 8 blocks in freezing weather to reach a vending machine at 3 am. Never seen someone go “damn, I need something oily… doesn’t matter what.”

  • The problem with sugar is its overabundance in foods. Go to the grocery store and see how much junk calories a majority of foods have.

    It’s not just processed sugar, but also processed fats that are making us sick. We are reaching caloric surpluses without the added nutrients, and that is a problem.

    This is exacerbated by the fact that simple carbs are easy to pile on, are convenient, and are most definitely addictive. They give you an energy rush, but then you crash and need more. I have really noticed this after weaning myself off of processed crap, then occasionally eating some.

    That being said, I don’t think you can easily eat too much whole fruits, or complex carbs. Whole vegetables and grass fed meats are good. I have a feeling that milk would be far better for us if it was not pasteurized, as all of the nutritional benefits are taken away.

    Long story short? Processed foods are killing us, not fat, sugar, etc…

  • Check out the PURE study published this year…

  • It’s mind blowing there is a study that shows that if you just slush around a Gatorade carb/electrolyte drink and spit it out in the sink during a workout, it actually gives a similar effect of actually consuming it!! I think Dr. Helms spoke about it and I want to try it.

  • I feel like hes putting out raw data for science, but with no “takeaway”. My takeaway is: Refined sugar isn’t the end of the world if you eat it; It’s not poison. But it’s one of the worst things you can eat if you’re trying to lose fat, and a person could go their entire life, never eat any, and probably be healthier, and leaner overall as a result.

  • Don’t know what you do for a living but it’s obviously not working with diabetics. Type II diabetes is the result of insulin desensitization where the bodies cells are constantly bombarded by insulin over the years and they eventually tune it out (so to speak). The driver of insulin production is blood glucose levels. All carbohydrates (complex or simple) are broken down into glucose by the body. The body can make it’s own glucose (gluconeogenesis) but it’s not much. Eating excess protein can lead to conversion to glucose but it requires eating a lot of protein. Protein is far more expensive then carbohydrates (bread, sugar, pasta, snacks, sodas). Most people in North America can afford carbs easier than protein. Thus you see far more obesity rates among the poor compared to upper classes. Dude, you are way wrong.

  • Accidentally killed my newborn son because I tried to make him follow the “don’t eat until you’ve watched this”. Anyone know how to fix?

  • I’m on cyclical keto, 1-2 x per week n it works great. Building muscle n have more energy. I will admit I do need carbs because how intense my workouts are. I think it’s about finding what works for you. I look at a potato n gain 5 lbs where someone else may respond better.

  • Im sorry but science do nothing with bodybuilding its about hard work and consistency! And a bit off knowledge! From an 4time Iffbb pro

  • 6:48 it sounds like you’ve never been addicted to something before. Which is really great for you. What makes drugs i.e. heroin relevant to ripping through a bag of sugar, is the availability factor. Sugar is readily available. So we don’t have to go through days of withdrawal looking for it, which would lead to eating spoons of sugar. Only reason heroin is treated like that by junkies is because it takes so much time and energy to find the money then you have to find the hook, which by then you’re in withdrawal and your body literally needs it. Sugar would be the same if someone suddenly had to go days without it and couldn’t buy it at every freaking store every day.

  • This follow up video is as stupid as the original one!! You are just trying to justify original video with your opinions. People do mistakes once in a while just accept it man and stop saying that sugar doesn’t contribute to obesity.

  • Sounds like you’re trying to justify your own consumption of sugar by saying it’s not that bad, but why are you bothering? Theres plenty of healthy carb sources

  • Interesting vid, I’m in favour of your idea of video responses to pushback! Although when talking about ‘true addiction’ and ‘truly addictive qualities’ you don’t really define your framework. It sounds pretty objectively physiological in some way but the definition’s generally pretty contested. It’d be interesting to understand what you actually mean a little more fully. I don’t know if you read these comments but if you do and you’re not already familiar you might find some of Szasz’s writings on habituation and the social-construction of addiction interesting.

  • I would have thought that one of the biggest problems with sucrose is it’s high glycemic index score. The problem with it being converted to glucose so quickly is that it causes a more rapid insulin spike, which then results in a more rapid decrease in blood sugar, which can lead to cravings for more sugar. Obviously, if the sugar is part of a meal with various ingredients, it will decrease the rate at which it is converted to glucose, but generally higher sucrose content as a percentage of the overall intake will equate to faster conversion. This will still vary depending on how the sucrose is packaged, but only to a limited degree.

  • When talking about glycemic index of a food product, people forget about glycemic load.Glycemic index is how fast the food’s digestion will release the glucose in blood but glycemic load is how much carbs a certain food has.Watermelon is has a high glycemic index but very low glycemic load.Remember understanding GI without GL is a not a complete understanding of glucose metabolism

  • Any amount of sugar and carbs raises blood sugar and insulin, insulin is responsible for 95 percent of all weight gain so yes it’s still the primary problem you’ve got alot research to do before you ever make another video on this

  • I have to train very long, because I’m spastic hemiplegic and train the paralysed side due to the signal reinforcement in the spine-ganglia in reaction to impacting force.Basicy I have two bodies, and the paralysed side moves very slow, the unparalysed side need to be trained always between every set, to hold up plus frequency.But that’s how I got from 60% body fat to 14%.

  • Umm �� actually addiction doesn’t work that way. You don’t see people pounding powder sugar because it is legal and better consumed in combination. So that argument is definitely wrong. I think the evidence supports the fact of sugar having addictive qualities.

  • No offense, you are way off. The argument against sugar has nothing to do with insulin. It has to do with your microbiome. When you consume sugar, the majority of it is consumed by fungus in your stomach, candida. When candida gets out of control which can happen through excess sugar, it is able to enter your blood stream and hijack your hormones, sending signals to the pleasure center of your brain that you need more sugar. The worst part is the feeling is completely out of your control. In nature, you get nothing as high dose as sugar in anything. One of the worst feelings you can have is when your stomach is full of candida, you feel bloated, unable to eat, high cravings for sugar.

    Best suggestion, stay away from sugar. No one should be promoting it.

  • I’ll admit right off the bat that this is not my field (I used to be into neuroscience which is only tangentially related to this), and I haven’t examined the literature, so anything I say should be taken with a grain of salt. But having said that, I think one of the problems with sugar is that it is easy to consume a ridiculously high amount of sugar in a very short amount of time. This, by extension, makes it a lot more likely for someone to go into a significant caloric surplus if their diet is high in sugars. Again, I don’t know if there’s any research specifically addressing this issue. But I think it would be interesting to do a study (maybe there already is one?) where participants are allowed to consume a certain food item or beverage (e.g., butter or water) ad libitum over the course of one hour, except in one group the food item/beverage in question has a certain (palatable) amount of sugar added to it and in the other group it does not. A third group could also be introduced where the food/beverage is sweetened to a level equivalent to that of the “added sugar” group, but with a low-calorie sweetener (e.g., stevia) instead. If I were to hazard a guess, I would say the “added sugar” group would end up consuming considerably more calories than the other two groups. All else being equal, if the experiment went on for a certain number of weeks and the participants’ fat storage was tracked over time, I imagine that would give us a pretty good idea about the impact of sugar on their weight.

    Personally, I have found that when my diet is high in sugar, I tend to feel lethargic throughout the day, it messes with my digestion, and I also tend to get hungry a lot quicker (which translates to me eating a lot more than I otherwise would).

    I guess from an evolutionary standpoint it would make sense, because prior to the agricultural revolution, I can’t imagine our ancestors having access to such high amounts of sugar in their environment. So our bodies are probably not built with an innate ability to consume sugar in such high amounts without any detrimental effects.

    Of course, this is all speculation. But I’m genuinely curious to hear your thoughts (or any insights you may have gleaned from research) on whether sugar increases the likelihood of overconsumption (and by extension, weight gain).

  • I work with drug addicts and you wont belive the amount of table sugar they put on every food they eat….Very disapointed on a person that has alot of views preaching sugar and giving not the right information.

  • i don’t understand , why food that have low glycemic is good because the food get absorbed by the body slowly? if so, why the food get absorbed is a good thing ?

  • All of this nonsense about carbs being non essential is complete bullshit! Timothy Noakes etc.. have been saying this kind of stuff.
    Just because your body has a way to breakdown your muscle and dietary protein into glucose, does not mean it isn’t an essential nutrient!
    In fact it would seem to be the complete opposite, that it is essential as your breaking down other nutrients to provide the energy the body needs, when they should be used for other bodily functions like repairing tissue in the case of proteins. Also carbs are protein sparing. Meaning that if you don’t eat enough protein, but are eating carbs your body will spare the breakdown of your own muscle tissue.
    This would seem to me to be essential…
    Oh and don’t forget the testosterone effect that carbohydrates have. Also, most evolutionary biologists believe that without carbohydrate we would not have evolved into the modern mammal that were are today….non essential my ass.

  • i can understand Olympic athletes that train all day or whoever professionals do that, but for a gym rat like myself forget about it. Have a solid diet and know when to eat you won’t need a carb fucktose drink.

  • I’ve definately seen and experienced sugar addiction. Really think you’re wrong/ignorant about that, and specifically what addiction actually is

  • Awsome words alot of althletes fitness people body builders don’t follow proper sports nutrition as a specialist sports nutrition we listen to you for motivation dr fred hat field was my teacher personal training strength conditioning

  • Never seen someone talk so much without actually saying anything. Can summarize everything said in like 5 key points in 20 seconds.

  • 6:02 how many people you know drinking intervenious sugary beverages all day? sugary sodas are nearly pure syrup, not everyone is addicted to sugar but you look at someone chronically obese and it appears you find the addict

  • I realize Jerry is very educated in matters of nutrition and muscle building but I don’t think he’s really looked into keto/fat adapted athletes. There’s a world of difference between just being in a ketogenic state and actually being fat adapted. Once your mitochondria transforms to function more efficiently off of ketones, they can provide much more energy to cells than previously thought.

  • Suboxone: devalued opioid, makes you vomit if you inject. PEOPLE DON’T INJECT IT AFTERWARDS BECAUSE OF THE SAME THING U SAY IN 7:51. So is buprenorphine suddenly not addictive? No! Devaluation is devaluation. PEOPLE get addicted to sugar partly because of taste, people don’t eat heroin for taste? So that study is really flawed you can’t take away one of the most addictive properties of one substance but not ANOTHER. I would bet if you take the opiateaffect out of heroin rats wouldn’t want it either! And for the record suboxone is just that: it takes the pleasure away and people use it to get clean, so, of course you take away one of the main benefits from sugar rats and people presumably would be less likely to want it just like suboxone and heroin.

  • Have you seen the film named ‘That sugar film’ in the movie studies have been referred to where rats were shown to work harder for sugar than for cocaine. And in the film the main character lived off an average sugar present healthy diet compared to whole food with no added sugar. Hy maintained the same exercise levels and the same caloric in take but managed to gain 8.5kg in 60 days and an added 12cm around his waist

  • Hey Jeff, I urge you to look up the effects of inflammation on the body, it’s the correlation and causation of sugar and inflammation

  • Heres my question: If a person would be on a performance enhancing drug, and protein synthesis is exponentially higher than a normal personwould they give a damn about sugar or anything else in their diet? It seems they could eat bags of garbage as long as there was enough protein in it, they would grow

  • Can i still train and do my cardio on a 24-36 hour fast?
    Will i feel terrible?
    Obviously i still need to use the fast breaking technique
    1/4 of my body weight in lean proteinmeat or fish or chicken or a protein shake, that also has to be a specific shake also?

  • Is sugar as addictive as alcohol and drugs? Not really, since people don’t usually resort to stealing to get something sweet and it is not sold on seedy street corners where you risk getting stabbed. But in the sense that your mind starts to scream louder and louder if it is deprived of its sweet fix and it immediately feels better once it gets something tasty into it, then yes. Protein and certain fats might be healthier, but they don’t taste like chocolate.

  • Hi Jeff and thanks for everything,your channel is amazing! i have a question: is it true that when you eat carbs your insulin level is bigger and your body stop/can’t burn fat? If it’s true what can i do about that? I am not fat and i train and get results but want to know about my lower abs fat..

  • Why should we take your advise your just a gym goer your nobody to be taking advise on nutrition, there’s qualified people for that, everyone who following this muscle head is dum and has a low has a low IQ to start with this is just ridiculous this guy thinks he can advise people, without warnings that he isn’t a doctor or anyone of authority to do so!

  • If fasting or on a real ketogenic diet, I have heard and read that comsuming 2-3g of BCAAs would help preserve muscle mass, curb a bit of hunger, and give you a bit of needed endurance.

    If I heard you right, you said to comsume a bit of carbs during a workout if on a ketogenic diet. Seems counterintuitive. Could you elaborate further?

  • Hi Jeff! Omg love your brain (and bod) so much. Question: a popular YouTuber says you cannot combine fats with carbs in a meal and that will lead to weight gain no matter. What are your thoughts on this? I trust your knowledge and advice over anyone else so would really love to here your thoughts on this. Thank you sir! ����✌��

  • Ive just started taking collagen to help with my joints and pain in the joints what else can be done to help with it and remove it through diet, it’s stopping me from training calisthenics and really annoying if I try to hang for 30 seconds I can do it but the next day I’ll be in extreme pain my wrists feel like there about to fall off and I have absolutely no strength as the lain is Soo intense. After that I’ll be down and out for about two weeks suffering immense pain in my wrists I move my wrists around & they crack alot I haven’t always bene this way when I was you get my body was great I’m 29 now and have had I’ll health now for 10+ years. I was a really good sportsman and had to give everything up when I slipped a disc in my back and 19 years later my back is still not better and I get lots of other symptoms

    Help would muchly be appreciated
    Cheers mate

  • Based on his stance and previous video, I doubt I need to watch this to know his continued defense of this substance. ‘what I’ve learned’ says it all below.

  • More nuanced than the previous video, but the point he misses or is unwilling to admit is that one of the major ingredients that makes highly processed foods hyper palatable or sweet is indeed sugar. You can do a simple experiment of making the same recipe of two cakes, one with sugar and one without and see which one people would over consume. Sure energy balance is the direct cause of obesity or lack thereof, and sugar and fats make foods taste and smell good respectively hence leading to higher calorific consumption, it’s really that simple. People should simply eat less and exercise more, simple as.

  • You need to mention that grapefruit interferes with the absorption of some medications (it blocks the enzyme CYP3A4). So check with your doctor before you eat a lot of grapefruit. Things like Keppra (used for seizures) and some lipid lowering drugs. Grapefruit can also increase our absorption of Tegratol (used also for seizures for nerve pain and for bipolar disorder). If you take one of these drugs, you probably already know grapefruit is a no-no, but not everyone remembers the warning if they are already on the drugs when they start eating grapefruit.

  • Jeff checkout “That Sugar Film”, i teresting experiment with some rather convincing results. This guy eats same calories and same exerxise but adds sugar to diet which causes him to gain 7kgs and fat only in belly (aka visceral fat) Anyone know more about this film?