Why Quality of Carbs Matters on the Low-Carb Diet

 

Dr. Rangan Chatterjee ‘Low Carb, Slow Carb and the Microbiome’

Video taken from the channel: Low Carb Down Under


 

Erynn Kay ‘Is Low Carb Enough? A Look at Food Quality and Ancestral Principles’

Video taken from the channel: Low Carb Down Under


 

Stanford’s Christopher Gardner Tackles the Low-Carb vs. Low-Fat Question

Video taken from the channel: Stanford


 

New study falsely claims low-carb and low-fat doesn’t matter

Video taken from the channel: Diet Doctor


 

Should You STOP Eating Carbs For Fat Loss?

Video taken from the channel: Shredded Sports Science


Depending on what type of low-carb diet you’re on (e.g., Atkins, South Beach, keto), you’ll have varying amounts of carbs available to you each day. In turn, that influences what sources you consume. For instance, beans are too carb-rich to fit on very low-carb diets, like keto, while non-starchy veggies will likely be a better fit. If a more balanced low-carb diet is just as life-sustaining as a diet containing more carbs, then perhaps it isn’t carbohydrates at all that determine the healthfulness of a diet. Low-carbohydrate diets restrict carbohydrate consumption relative to the average diet.

Foods high in carbohydrates (e.g., sugar, bread, pasta) are limited, and replaced with foods containing a higher percentage of fat and protein (e.g., meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds), as well as low carbohydrate foods (e.g. spinach, kale, chard, collards, and other. Why Quality Of Carbs Matters On A Low 7 julio, 2020 / 0 Comentarios / en Keto Diet / por admina Essentially, this model is based on the fact that carbohydrate intake stimulates the production of insulin, which is a hormone that’s responsible for storing energy in cells. The Truth About Low Carb Diets and Cutting Carbs To Lose Weight; Dr. Michael Eades ‘A New Hypothesis of Obesity’ What Starch Does To Our Gut Bacteria l The Truth About Carbs l Spark; Carbohydrates Are key For Longevity | Here’s Why.

Some experts—and lots of people on Twitter—believe carbs and insulin make you gain weight. But, they say, the fix is simple: If you eat a low-carb diet, you’ll keep insulin levels low—and lose weight rapidly instead. All without ever having to worry about calories. Top 15 Reasons You’re Not Losing Weight on a Low-Carb Diet. List of the Best Low-Carb Fruits and Vegetables.

Read this next. 6 Reasons Why a Calorie Is Not a Calorie. Written by Kris Gunnars, BSc. The main purpose of carbohydrates in the diet is to provide energy.

Most carbs get broken down or transformed into glucose, which can be used as energy. Carbs can also be turned into fat (stored. Carbs can add up from nuts, cheese, sour cream, avocado, and even vegetables.

Consuming carbohydrates, even from low carb foods, above your personal tolerance can contribute to your weight loss plateau. Take a closer look at just how many carbs are in all of your foods. Hidden carbs, especially when dining out.

And compared with the baseline diet, the low-carb diet did not cause subjects to experience an increase in fat loss. To be more specific, it took the full 28 days on the low-carb diet.

List of related literature:

Because of their vitamin, mineral, and fiber content, it is recommended that the bulk of the carbohydrate content in the diet be in the complex form rather than as simple sugars that contain few nutrients.

“Porth's Pathophysiology: Concepts of Altered Health States” by Sheila Grossman
from Porth’s Pathophysiology: Concepts of Altered Health States
by Sheila Grossman
Wolters Kluwer Health, 2013

Because of the common tendency for a high protein intake as part of a low-carbohydrate diet, the excess protein may potentially increase gluconeogenesis, thus thwarting the benefit of low carb by increasing available metabolic glucose.

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

The reason why so many low-carb dieters lose weight fast is because the lack of carbohydrates causes them to lose glycogen stores from their muscles, and with this loss of glycogen comes a loss of a lot of water; as soon as they reinstate the carbs, the glycogen comes back to the muscles and attracts the water.

“YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet Oz
from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet Oz
Scribner, 2010

Because of their simplicity, it doesn’t take much effort at all for your body to process simple carbs and digest them, which can be either a good or a bad thing, depending on when you eat them.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

Because some people, for a variety of reasons, find that they do best at 25 to 50 grams of Net Carbs in either the weight loss or weight maintenance phases.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
Atria Books, 2010

Why Low-Carbohydrate Diets Promote Weight Loss The rationale behind consuming a low-carbohydrate diet for weight loss is that foods high in carbohydrate stimulate the release of insulin, which is a hormone that promotes energy storage.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Because all carbohydrate loading is done in one day, there is little margin for error.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Good carbohydrates are for the most part “complex” carbs, such as grains, fruits, and veggies, which are packed with fiber and water, which slow down digestion.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

It’s not restricting carbs that helps you lose weight, it’s getting your body into ketosis.

“Expert Secrets: The Underground Playbook for Creating a Mass Movement of People Who Will Pay for Your Advice” by Russell Brunson, Robert Kiyosaki
from Expert Secrets: The Underground Playbook for Creating a Mass Movement of People Who Will Pay for Your Advice
by Russell Brunson, Robert Kiyosaki
Morgan James Publishing, 2017

For numerous reasons, many simple carbs actually absorb at a much slower rate than many complex carbs.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Alexia Lewis RD

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

[email protected]

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117 comments

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  • Thank You for this one. I have mentioned many times to friends and family about the bad nutrition science we have and how “low carb” studies are not low carb. Having you do a video on it drives the point home and maybe people will start to get it. Thank You so much!

  • The loss of nutrients from milk, through pasteurization don’t outweigh risk reduction that is gained by not consuming raw milk. Vitamin deficiency is not the cause of the major dietary related disease. The Modern Paleo advocates who Make generalizations about the diet and health outcomes of various peoples in different parts of the world over a period of a million or so years is not credible scholarship and is not adding meaningful scientific data to the field of nutritional science.

  • An individuals personal calorie intake affects the percentages of carbs, fats and protein. 100 grams of carbs for me would be over 30% for me. Most studies are based on average heights and weights, people like myself are well below or above those averages.

  • I’m eating a Wendy’s double combo for lunch today. At the end of the day, I’ll still be 800 calories under budget and hit my macros. Cheers

  • Great lecture. However, I think it is important to note that a large portion of the population have altered microbiome due to c-section, antibiotic usage etc. Adding fibre to an already dysbiotic gut can aggravate the immune system, particularly when SIBO is involved.

  • Thanks for these videos James. Could you clarify something for me if you have time? It is clear that the quality of nutrients one consumes impacts health, but does the macronutrient balance actually affect weight loss itself, beyond calories in vs calories out? You explained that insulin blocks the break down of fat, but I am not clear if it is your contention that, therefore, eating foods that keep insulin levels lower will actually lead to more fat loss than eating the same number of calories in a form that causes higher insulin levels. Thanks!

  • The content of information is fantastic. I found the interruptions of some of the sounds a bit distracting….

    Thanks for your hard work.

  • Yep, this guy is making a lot of sense, we need to get past this fighting about the 10% that’s different (and perhaps irrelevant) and ignoring the 90% that has commonality. It’s a matter of seeing the common threads through the apparent conflict or contradictions. I think people tend to see contradiction and throw up the hands and turn off the brain.

  • At 07:35 she said Pottenger was extracting adrenal glands from cats & giving the tissue to his patients. That doesn’t sound quite right, and if he was doing that, it seems disgusting.

  • Was it a grass-fed cow industry funded study? Are you paid by a particular animal product industry? The only reasonable explanation that you would be making such ludicrous recommendations that are so in contrast to the most important international health org’s recommendations is that you are a paid industry consultant or a supplement pusher. Which one is it?

  • Surprised that as of 5-11-19 this video only has 8 ��. Carbs are THE biggest conversation around the water cooler this year and everyone seems to be against them. I love my carbs and stay healthy but feel like the outcast. Thumbs up here.

  • Liked this. Hope there is more to follow. The one agreement I noticed among the various types of diets is that sugar and processed foods are poison. Goes with what he said about agreeing with %80 of ideas but fighting over the rest. Drop those monkeys and you’re already doing better.

  • Really interesting talk, thank you. Whenever previous generations’ diets are brought up I wonder about how do some of the popular keto products fit in like almond flower, coconut flower, erythrol, psyllium husk powder. Coconut flower is a staple in my kitchen, the other ones not so much, and allows me to not feel deprived by eating keto but I can’t imagine that’s what our ancestors ate. Or did they?

  • This series is nice and well put together James. Have to watch it again in its entirety. Lol I see you changed your background ��.

  • James, interesting how in this video you admit to measuring caloric intake of ice cream and junk food daily. I was under the impression that you saw greater value in tracking longer periods of overall caloric consumption, such as tracking weekly or monthly.

  • Just watched both seasons of Doctor in the House and it was fan-freaking-tastic!! I work in medical research, and the focus is almost entirely pharmaceutical… which new pill can fix the symptom of “X” chronic disease. NASH (non-alcoholic fatty liver) is getting a lot of attention now, and no luck with drugs so far. Recently a relative was diagnosed with it and the doctor told him the only thing he’d found that worked for patients was change in diet. The doc recommended Atkins; the relative went with Keto. Within a week all liver values within normal limits, and the liver keeps improving. I know that’s an N of 1 but many 1’s add up. And BECAUSE there was no pill, the diet/lifestyle was the recommendation in this case. I’m a believer. And I so appreciate ALL the voices speaking out about the dietary approaches to so many diseases so we can all become more informed and make better decisions.

  • In addition to lactose intolerance, some people also have difficulty with the casein protien in milk. This may be caused by the higher temperatures of the flash pasteurization process, which has now replaced the older batch pasteurization method most everywhere (though a few diary farms that sell milk directly to the public still use it). Or it may be caused by the A1 casein mutation, which is found in many commercial dairy cows.

    A2 milk, the original type, which is also the type found in the milk of goats, sheep, and humans, is available. This may be one of the reasons that some who cannot drink cows’ milk have no problem with goat milk. Ask your local dairy farmer if their cows are A2 A2. It costs money to test the cows, so be prepared to pay a little more for A2 milk.

    Lactose intolerance, as Kay mentions, is seldom an issue when people consume unprocessed milk. Raw, unprocessed milk contains both lactase, the enzyme that digests lactose, and beneficial bacteria, aka probiotics, which convert lactose to lactic acid.

    Milk from ‘grassfed’ cows, especially Jerseys, Devons, and other heritage breeds, is higher in butterfat and other nutrients, and proportionately lower in lactose.

    We have personally known quite a few people who could not drink milk from the supermarket who enjoyed milk from the cow.

    RealMilk.com (No affiliation)

  • On one hand, he is a doctor and I love his ‘ treat with lifestyle’ apporach opposed to most nhs doctors.
    But my problem with this almost paleo/ keto diet what most moderns doctors, (for ex. dr. Axe) and nutrition websites promote, that it is not how people ate in traditional cultures, and they somehow still managed to be healthy. Like, mediterranean diet does not prohibit wheat( is durum wheat better then?) Eastern diets rely on rice, english and irish on potatoes, and even middle eastern or eastern europian people ate homemade bread daily(often sourdough) which is more affordable then relying on proteins to fill you up. How could I feed a family of 4-5-10 -whatever with salmon, nuts/seeds, good quality meats(organic I guess) and avocados? Because dr.Chatterjee states this is sustainable, well, I dont think it is for everyone.
    Somehow since after paleolit times people managed well with carbs, just the last lets say 50 years of fast food, sugar consumption and inactive lifestyle, paired with emotional eating caused this situation with mass obesity and all comes with it.
    I think paleo and similar diets are a way of overcompensating the last 50 years.I would welcome a for/against discussion with viewers

  • Thank you, Dr Chatterjee, great to see an NHS practitioner speak out about nutrition. I saw you on BBC Breakfast this morning, then found your talk on youtube quite by chance. Fantastic! I have recently become an active member of my local PPG to share with others the latest on healthy living and, as with doctors from the US I have been listening to, you are very inspiring! Please keep this work going.

  • I can’t see how you can call vegetables carbohydrates. Most of them are so low they amount to nothing. Potatoes and rice are different story.

    You still have not shown how you calculate your calorie expenditure each day. Without that there is no way to quantify a deficit.

  • I use to think calories in calories out, where the only way to lose weight.
    Then i started learning about the quality of nutriens, also. If the calories you eat have sugar. Have fats. How the body breaks whats on those calories.

    That has helped me a lot.
    I still in the journey to find consistency

  • But pasteurization of milk also stops tuberculosis, etc. So there you are treatment = you get live but may not be entirely healthy, raw = you might live but your health is great until the germs get you.

  • your right arm and shoulder looks much bigger than your left.. do you blacksmith in your spare time or is it just the camera angle?

  • 46%!! That’s what most of what people would think of as high! maybe medium high Jesus:/ If I done that id be asleep half the damn day, carbs mess me up big time, a bit now and then for me like if im out or going for a meal out etc…

  • Added sugar is the only enemy I recognize as worthy of complete dietary exclusion. But even that isn’t necessary for most people.

  • I wish there was more of a distinction between the blanket statement ‘its been genetically modified’ with a negative connotation, as opposed to WHAT was modified. Our ability to genetically modify things is an amazing, safe, and massively impactful technology. It is also a double edged sword. It can be used to do massive good, or cause massive problems. When corn is modified to produce way more starch and be resistant to pesticides so they can spray toxic chemicals all over the place indiscriminately, it causes problems. But that does not mean we should be angry at all GMOs.

  • In law there is a data base of case law. If a decision is junk. And other decisions have either criticized or overturned it, there is a yellow or red flag. In addition if you cite that case for support you must note in the cite the negative status. A system like this must be put into place in medicine.

  • I think you focus to much on insulin. I think sugar is really bad because lack of neutritional value. Also that the body have problem with drinking sugar, it doesnt seem to understand that you get extra calories in, or so they believe. Anyway people look at insulin in one way but forget that the body har more hormones that also play role, more things going on. I never promote sugar but i don´t think we should be to focused on on insulin. Here is studies that i can appoint to among many that give a view that its not maybe the worst. Have hight Insulin sensitivty however is good to have and sugar and obisity is nothing that helps with but here is the points given press to read more.

    There is studies that point to that higher insulin levels lowers the risk to gain weight then those with lower levels.

    Studies that show lower risk to gain weight from higher insulin level
    https://www.ncbi.nlm.nih.gov/pubmed/2056116
    https://www.ncbi.nlm.nih.gov/pubmed/7745002
    https://www.ncbi.nlm.nih.gov/pubmed/12165582/
    https://www.ncbi.nlm.nih.gov/pubmed/11788625
    https://www.ncbi.nlm.nih.gov/pubmed/%207780493
    https://www.ncbi.nlm.nih.gov/pubmed/12161515
    https://www.ncbi.nlm.nih.gov/pubmed/9457008
    https://www.ncbi.nlm.nih.gov/pubmed/8148929
    https://www.ncbi.nlm.nih.gov/pubmed/11415955
    https://www.ncbi.nlm.nih.gov/pubmed/12672678
    https://www.ncbi.nlm.nih.gov/pubmed/21343902
    https://www.ncbi.nlm.nih.gov/pubmed/17372313

    Studies that show no significant difference in lower to higher insulin levels
    https://www.ncbi.nlm.nih.gov/pubmed/10421238
    https://www.ncbi.nlm.nih.gov/pubmed/9768653
    https://www.ncbi.nlm.nih.gov/pubmed/20713336

    one studie shows the oppisite
    https://www.ncbi.nlm.nih.gov/pubmed/9231660

    Studies with more mixed results
    https://www.ncbi.nlm.nih.gov/pubmed/8622608
    https://www.ncbi.nlm.nih.gov/pubmed/15254486

    Here is studies that show reduced apitite from insulin
    https://www.ncbi.nlm.nih.gov/pubmed/6380652
    https://www.ncbi.nlm.nih.gov/pubmed/16979194
    https://www.ncbi.nlm.nih.gov/pubmed/1663628
    https://www.ncbi.nlm.nih.gov/pubmed/21316379
    https://www.ncbi.nlm.nih.gov/pubmed/1905822

  • The highly processed seed oils marketed as ‘vegetable oil’ are typically already highly oxidized rancid but are chemically deodorized so we don’t all vomit when we get near them.

  • I had got word how carbs were connected to weight gain as well as generally to keep clear of carbohydrate, at the same time had by no means thought of using them to lose fat. The primary idea behind the 4 cycle fat loss method would be to train your system to get rid of fat for energy instead of carbs. It’s based on research into the high carb dietary habits of the Japanese and also their astounding long-life expectancy. The final results would suggest that it’s their high carb-cycling diet approach that could help to keep on being healthier into old age with a reasonable body mass index (much lower incidence of unhealthy weight).Read way more here https://truehealthreport.com/4-cycle-fat-loss-fat-burning-diet/

  • I think we have a similar but not so obvious problem in this study: https://www.frontiersin.org/articles/10.3389/fendo.2019.00880/full?utm_source=F-NTF&utm_medium=EMLX&utm_campaign=PRD_FEOPS_20170000_ARTICLE

    The heading is similar to “Brittle bones from LCHF”, which flies in the face of my own experiences.

    The diet details in the study are scrase. Nothing about greens or vitamins. Only fat or carbohydrates.

    There is no “materials section” in the study report. That section should contain fat types and breakdown on carbs.

    So nothing about the fat used. With animal fats, fat soluble vitamins are plentiful, especially if free range, but with omega-6 oils, fat soluble vitamins could be close to zero. 3 Weeks without Vitamin C and D and no B’s??

    Finally I am not familiar with how to interpret the markers for bone breakdown. Can anybody, including our Diet Doctors, help with this?

  • I love your channel and I admire your efforts to debunk myths and expose fraud in the fitness industry. It’s sorely needed. However, I have one bone to pick and it concerns calorie deficit. I know that what I’m about to say won’t seem to make any sense but I have noticed that if I’m on a ketogenic diet and particularly on a carnivore diet, the number of calories I eat doesn’t make a difference in terms of fat loss. I’ve done keto a number of times for several months at a time and from my experience I can eat a minimum of 7000 calories (nearly all from beef, butter and eggs currently) per day and not gain any weight. Sometimes I’ll even boost my caloric intake to 12,000 calories for a day and not see any weight gain. I’ve been on a carnivore diet this year since March. Before I changed my diet, I was eating a standard diet with carbs like most people and my caloric intake was 3500 to 4000 calories per day. After the initial drop in weight (mostly from water loss) during the first 2 weeks, my weight stabilized and has not changed. My body composition is gradually improving since I was able to start training in June but my weight is still the same. If I were to eat 7000 calories per day with the amount of carbs we find in a standard diet, I’d get fat like crazy and probably gain several kilos a week. The body reacts very differently to the type of food that is consumed and, of course, not everybody reacts the same way for a number of factors. But my hypothesis is that the number of calories is not the main factor involved in fat gain or loss. Instead, the hormonal response of the body to the food intake is the deciding factor. My idea is that since humans were hunter gatherers for most of their history, our bodies were not designed for the consumption of large amounts of carbs. I think that our bodies were designed to consume fatty meat, organs and eggs from animals as our main source of food and that we consumed plant-based products containing carbs only on occasion and when animals were in short supply during periods of famine. Essentially, what I’m getting at is that our body’s response to consuming a large amount of carbs triggers a survival mechanism to store the carbs as fat because the body believes that animal fats are in short supply and that were are facing a famine. The other hypothesis I wanted to share concerns the use of the calories during a carnivore diet. Since the extra calories are not stored as fat in my own experience, I’m guessing that some of them are used to accelerate the repair of the cells of the body and the rest are converted to water, CO2 and CH4. Anyway, I know this is a very long post and it does sound crazy, but I wanted to share my experience and my thoughts of the subject of calorie deficit while doing a carnivore diet.

  • More information on the nutrition researchers Ms Kay refers to is available from the Weston a. Price Foundation, which makes copies of his book, ‘Nutrition and Physical Degeneration’ available AND supports efforts to protect the rights of independent farmers for produce and sell food directly to consumers; https://www.westonaprice.org/

    And the Price-Pottenger Nutrition Foundation https://price-pottenger.org/

  • Very relevant points on carbohydrates, Sir I also have a question for athletes & weight trainers who are over 40 Y.O working out for aesthetics & muscle building but are experiencing sagging loose skin due to collagen loss from lack of elasticity. I have noticed loose skin flabs hanging from my abdominal & arms area when doing planks despite being muscular & lean, if my skin was tighter I would look much more conditioned & with better details.

  • Hi James, could you do a video on metabolism specifically increasing it after a long period in caloric deficit. Iv lost 43kgs (94lbs) in the last year and i would like to lose a little more but my metabolism needs some attention. Also could you touch on a strategy to best maintain your metabolism during long periods of dieting, thanks.

  • It is not “new” science, really. Do read Gary Taubes’ book “Why we get fat”. Quite shocking really, how long we have known about carbs and how it was killed by bad science and bad scientists in the 60s, 70s and thereafter.

  • Stop with the abstract calories man, the body has no way to measure how much energy it gets, true? Switching calories out to another term that is not so inaccurate would be a great contribution to the field. It does not matter how much you eat, what matters is what you eat. Fats and protein stimulate hormones so we can`t reliably overeat them, while carbs are just the opposite, right? Calories in and out does not work, as the human body has no concept bio chemically what that is. When you do a caloric deficit your metabolism slows down, fact? But when you do fasting it increases a little then evens out, fact? When you discover a way how the body measures total energy in and have scientific evidence, please share it I would definitely like to know.

  • I agree with you 100%. I love carbs and my carbs sources start with veggies and legumes rice and grains. I like to focus on the micronutrients because I train every day with a labor job. And I need to make sure I’m as healthy as possible. I want to make sure I get all my vitamins that I need. And i do eat junk as well. But i put performance over food. Whole foods are lower in calories so I like the fact you can eat more of them. Great video bro!

  • The japanese are the worlds longest living people. Their diet consists of 57 percent of calories in carbohydrates. 27 fat and 17 protein. It has stayed constant for 50 years. The mediterreanean lifestyle has similar figures. Complex carbs. Not a kilo of sugar a week like the american diet.
    Just saying.

  • Must keep those corporate dollars rolling in = Studies that have Zero legs to stand on. But it’s Harvard University it must be true! ��

  • It should be noted that, in addition to milk, fruit juices and vegetable juice are usually pasteurized. V8, tomato juice, and all the sweet fruit juices. Of course, those are best avoided, especially the sweet fruit juices, as they contain little nutrition and a lot of fructose.

  • I don’t do any of this when I train.
    My diet is eggs, wild meats when I can get them, tuna/mackerel, no sugar unless post workout (one or two hard candy), only coffee and water, two slices of whole grain bread a day. It’s entirely by accident. When I do work I let my cravings do the decision making.

  • Amazing videos although in general I hate the description of “quality” vs. “junk”. It’s just so simplistic. I totally agree that “junk” food often has too many fast sugars and fat and this is most likely bad for you but not necessarily because they are refined or junk or anything. The insulin response for a lot of orange juice and cola is not too different. Yes there is vitamin C in orange juice but since vitamin c is a preservative you normally get a ton of it anyway. I think it’s mostly a question of quantity. The typical cola in the states is 593ml which is a huge amount of sugar to directly blast into your blood stream. Having a 0.2l bottle like in a lot of less advanced countries most likely has much lower health problems. Its just so easy to get an unhealthy amount of sugars and fats with “junk food”

  • Thank you Ms. Kay for doing this presentation that goes beyond the efficacy of a low carb/keto diet to reduce weight, inflammation, and reverse insulin resistance/diabetes. So many times in the low carb/keto community, people get so fixated with macro-nutrient ratios, and the aforementioned benefits that abiding by such ratios provide, that they overlook food quality, and how food quality is equally important to long term health. What was really eye opening about this presentation was not only how destructive poor food quality is to the person consuming it, but how it has generational implications. Most people view food consumption as a personal thing. They view it in isolation. When people get confronted with this very important notion, that bad food choices can have pernicious effects for your children, and your descendants further down the line, maybe people will think twice before indulging in the crap that passes for food in our modern food environment. In the movie “Gladiator”, Russell Crowe’s character Maximas has a famous line: “What we do in life echoes in eternity”. The same can be said of our food. Those Twinkies and soda you are consuming everyday is not just causing your waistline to expand, it is potentially hurting your future son or daughter, and your grandchild. This should be required viewing for all those people who want to be parents.

  • Excellent talk, would like to see some discussion on the toxicity threshold of fat soluble vitamins because you know there some who go a little crazy on the pro’s of organ meats without realizing there is a con of such a thing as TOO MUCH!! Go lumberjacks

  • That thing about cats being unhealthy, I know this is in different ball courts, but wonder if that actually had an influence in the apparent increase of people with autism?

  • I always knew the medical profession is incorrect with their way of treating diabetes 2. In the past 21 years I have got fatter on their diabetic diet and increased medication to a ridiculous quantity. You make so much sense, that is for sure.

  • Yes you can lose fat different ways. I just like to have lots of space for the greens I need to eat, so saving space and money is a priority in my case.and the difference of eating 1kg of rice and not having space in me VS eating 10 tbsp olive oil to get near the same amount of energy and having space for the greens and protein for me is advantageous.
    Plus I had a lot of visceral fat that I wanted to lose. So ketosis it is.

  • Products from the dairy… dairy products, aka milk products. The dairy is where milk is handled and other products made from it. A dairy farm supplies the dairy with milk.

    We tend to drop words to simplify our speech from ‘dairy products’ to ‘dairy’ (which people who know what a dairy really is are less likely to do)…. then what? Dair? Then ‘Duh’??

    Sorry if this seems to be much ado about not much, however the purpose of language is clarity of communication. Especially when we are educating other people.

    (Then again, the average human brain is 10% smaller than the average human brain was 10,000+ years ago before grains and other crops became staples in the human diet. Add to that the low fat & high refined carbs diet… pollution… EMF… toxic ‘vegetable’ oils… etc and it is a wonder we can think at all! And that we don’t all have more health problemslike Pottenger’s cats! Hmmm… come to think of it, assisted reproduction, aka ‘fertility clinics’ are a growth industry.)

  • What really bothers me about the grass vs grain fed argument is it can deter people from adopting a healthy animal based diet by creating a buy in wall. You can still be plenty healthy without paying for grass fed/pastures/organic. If you’re worried about o6:o3 then eat salmon. The amount of omega 3 in grass fed beef is a joke compared to salmon or sardines. Plus, the beef is ala. The fish is dha and epa, which are just far superior. That really needs to be in the presentation.

  • People not in the real world. Bought and prostituted empty heads. They are in Pharma’s bed and we are the ones who could suffer. Hell waits for them. Low carb is less than twenty. 52 pounds later, I’m walking testimony. Dont worry, they were paid well to lie.

  • Where does this “carbs cause inflamation” come from? It was here, very early on, and then a long section about Western A Price. Price found all cultures knew of the importance of at least some animal products and additionally almost all cultures were high carb.

  • I’d challenge the keto diet for immune disorders. I have two, Crohn’s and Addisson’s disease. I approach most things in life from a stress mitigation perspective. The ketogenic diet puts the body under considerable stress, and it’s also a type of stress that most people will not have ever experienced before. Personally, I carb cycle to match my energy needs so my body never feels like it’s being starved, and thus stressed. With everything else going on with autoimmune disorders, a radical change to the diet could be enough to trigger a flare-up. Then when that happens, and your energy reserves are low (bf <12%), it's much harder to regain remission and then recover.

  • Thank you for the excellent content you produce.

    I changed to time restricted eating and pprobaly less than 10g carbs/24h over 3 months ago from an already relatively low carb diet and lost 30lbs in the first 4 weeks (190-160lbs, 5’11”). Waist reduction 34″-30″.

    I now feel good consistently around the clock for the first time in at least 15 years. 
    No hunger, very few and not strong cravings, sleep well again, blood pressure reduced by 30/25, joint pain in finger gone, no more dandruff, bad breath (halitosis) gone, energy level very steady, preand post meal blood glucose range 70-90mg/dl after 2 weeks, good confident mood all the time. I just feel right again.

    Side effects
    First 2 days: Strange cravings for cakes, sweets and other things I normally don’t eat went away quickly
    First 2-3 weeks: Quite low fasting blood glucose (low of 50mg/dl) then stabilisation of range to fasting/post meal of 70-90mg/dl
    First 3 weeks: Acetone breath gone after week 4 although ketone level continues to be in the range of 2.5-4 mMol/l
    First 4 weeks: Constipation then gone. No stomach problems whatsoever, never been better or this good.
    Since then: Friends, relatives and others think it is either dangerous, ludicrous, unsustainable and irresponsible to switch to this kind of diet. There is no interest in facts/data, only disbelief and denial.
    Also: Needed to change jeans and pants part of wardrobe. Food spending has gone down although I buy only the best quality organic delicacies I can get my hands on.

    Typical comments I got: “You lost weight much too fast, it’s dangerous”, “Losing weight like that is not sustainable, you’ll see in 2,3,8 months”, “You can’t live without eating carbohydrates”, “Hard fats are very unhealthy, your cholesterol will go through the roof”, “You will get vitamin/mineral deficient” etc. etc.

  • Loving your videos! I have a question. How can i be in a caloric deficit without really counting calories and exact macros? Jeff calvalier have stated that he doesnt count calories, neither does Tony Horton (p90x), yet they have always been lean. Is it possible to be fairly lean without counting calories? Thanks

  • He is awesome. This is how I have been eating for over 3 years, more keto like but along the same lines.  Everything has improved even muscle growth. Blood work awesome.

  • They are fabricating all sorts of new metrics and indexes to get you to still eat carbs and still choke down big pharma pills. Health index? Don’t make me laugh.

  • Long before Dr. Price, teeth had been used as a way to gauge the overall health and development of a creature Man or animal. We’ve all heard the saying about not looking a gift horse in the mouth; it was not just about age, but the quality of the nutrition the animal was on and it’s development could be assessed by checking the teeth. During WWI, military recruits were screened using their teeth. Those with poor dentition were rejected.

    So, yes, Dr. Price focused on the health of the teeth and the development of the structure of the skull, with a focus on the bone development necessary to allow for food dentition because he was a denstist but also because this is an excellent way to quickly see if growth and development were optimal or near optimal or if poor nutrition did not allow optimal development and health.

  • Unfortunately, today, most academic studies and realities of life seem to have no connection to each other. Studies may demonstrate conclusively this, that, and the other, but people who ignore the ‘studies’ and go about their own propensities to the opposite seem to demonstrate those studies conclusively wrong. Tens of thousands of personal anecdotes are worth more than an entire library of ‘studies’ advocating the contrary. All the ‘it won’t work; it doesn’t work; it can’t work’ means nothing when those who try the opposite approach and for whom it Does work prove the ‘experts’ wrong.

  • Thanks Dr. Sher… well aware of the failings of Harvard… the school that sugar bought…
    https://70goingon100.com/the-obesogenic-diet.html

  • It sounds like the study was able to compare high quality foods to low quality foods in roughly the same carb/fat ratios and determine that the high quality foods were better for you. That may not be surprising but it’s something.

  • I have been eating ONLY grassfed butter, cream, brie,olive oils, pure nut butters, fatty meats, fish eggs with spinach, kale, onions since a few days now. I feel much better than when eating carbs

  • I would listen to your advice but you got a storm trooper shirt on. And I just don’t trust the Empire. Nothing personal, it’s just a balance of the force thing.

    J/T. Interesting ideas though. I like having carbs after a workout. It just feels right to me.

  • I wish I could recall the YouTube presenter who stated who was who at Harvard and their connections to corporate farming and big Pharmicuitical.

  • Who funded the study? That typically speaks volumes to what one should expect to see int he results. Even the ADA isn’t immune to poor, biased studies as evidence by their ongoing recommendations.

  • You don’t have to apologize for being into slow carbs. Everyone is different. Many people who do the ultra low carb diets are body builders or people with goals that don’t fit for the average person. Circumstances also differ. I, for instance, can tolerate large amounts of carbs if I’m exercising every day. Right now I have a knee problem that prevents it so I’m cutting back my carbs. I also enjoy having the freedom to have an occasional slice of pizza or bottle of wine without sending my carbs through the roof. Since I’m almost always under 50g, either of those things doesn’t put me over 100. Of course, I have to have one or the other and not both and I can’t do it all the time. David Ludwig of Harvard has had very good results putting people on a 100g per day program. I’m looking forward to potatoes with skins, etc. when my knee is better. I’m even experimenting with resistant starches right now. There’s more than one way to skin a cat.

  • Omg, I remember this guy now! When I used to watch tv he’d sleep down people’s houses. It was a great show, dumbed down for masses.

  • This is the real truth for human health right here. Raw is the key if you want protein. On carbs you need that mixed to give the body some energy for digestion. No sugar/overcooked potatoes/no rice/no corn/no grains especially with gluten. Enzymes that goes with the food are the key. Otherwise you feed with 60% the bad guys from your gut (fungi mostly), and get insuline spikes and finalise with chronic ilness. Also ventilate and insulate your environment (house/car) to limit exposure to mold with trigers ilness in all body. White hair is a sign. Most alcoholics have white hair because of the mycotoxins released by fungi which is predominantly in a bad microbiome.

  • Thanks again for some top notch information James. I’m an aspiring personal trainer, in the process of saving money to take my NASM. I one day hope to give advice as in depth and on par with yours.

  • Look for milk produced in your local or regional area by independent farmers. 100% ‘grassfed’ milk is ideal. Milk from Jersey, Devon, or other breeds that produce high butterfat milk is ideal. Glass containers do not transfer harmful chemicals to the milk, as plastic jugs and plastic-lined cartons do. Unprocessed milk, aka raw, is available in most States, but seldom in supermarkets:
    https://www.farmtoconsumer.org/?s=raw+milk+

    Support your local farmers while we still have a choice of what to eatand who to buy it from.

     The nutrition, the FLAVOR, the ecological sustainability and the economic advantages of buying directly from farmers in your area and region are worth the extra cost. After all, the price of a gallon of milk in the 1950s would be over $16. in today’s dollars. A bargain!!

  • Milk Homogenization is done to prevent the cream from rising. Prior to homogenization, people would sometimes shake their milk, or stir it, if they did not want to skim the cream off the top. This is achieved by first separating the cream from the milk, then forcing the butterfat portion (cream) through a screen with tiny holes under high pressure (not by shaking). This reduces the size of the fat globules, which then remain suspended in the milk.
    As Kay states, this process tends to increase the oxidation of the butterfat, and also allows the artificially smaller fat globules to more readily cross the gut wall prior to being digested especially in people with ‘leaky gut’ (which can be caused by plant lectins, glyphosate, and other factors).

    The butterfat is then added back to the skim milk to meet the butterfat level indicated on the label: 3.25 for ‘whole’ milk, 2%, etc. Even the American industrial Holstein, on pasture and a high-forage diets, can produce milk as high as 4% butterfat but fewer and fewer dairy cattle are being managed this way.

    Jersey cows, and other heritage breeds, can produce milk as high as 5% butterfat or more whn fed an all-forage dietpasture, and stored pasture, hay, etc. The milk of the cows of the Masia was reported to be as high as 8% butterfat.

     As milk prices paid to farmers have more and more frequently been little over the cost of production, and too often below, herd sizes have shifted from an average of around 40-60 +/in the 1960s and 1970s, to hundreds, and now 1,000 is common in the East, with herds numbering in the many thousands becoming common in the Midwest and West. This means that pasturing these cows is logistically impossible (unless mobile milking parlors become widely adopted; which would also require gov’t inspectors to approve them).

    The personal relationship that the dairy farmer and his family, and perhaps a hired hand or two, once had with every cow on the farm is not possible on this scale. As more mega-dairy operations move in, more and more of the remaining pasture-based dairy farms are being forced to sell out with families of cows that have often been in the farmers’ family for generations being lost, and sometimes the land and family home, as well.

    Regulations have (intentionally?) made it more and more difficult for farmers to sell their milk directly to the public forcing them to sell to fewer and fewer processors, and they must simply take whatever price is offered. Several of these processors were found guilty of price fixing during a time when many farmers were force outyet the processors posted higher than ever earnings. Yet the court-awarded millions, when divided up among the many farms they cheated, was too little, too late for too many.

    BTW ‘Dairy’ was the term for the room or building where milk was strained, cooled, and often made into other products from naturally clabbered milk (like the ‘curds and whey’ Miss Muffet ate), yogurt, cheeses, etc. ‘Products from the dairy’ became ‘dairy products’, which became confused with the milk itself. Diary cows supplied the dairy. House cows supplied the house, which were also called family cows. These cows were often as much pets as livestock.

  • Having problems to lose fat over the years and after many diets, the low carb/high fat and protein really helped to lose fat, ditch all kinds of processed food and sugar and maintain a training protocol. I had a friend to try the same thing, didn’t work at all for him!

  • Just do the opposite of the “official “ advise! If it’s an article from Harvard’s school of health it is dismissed without a scintilla of doubt as being either worthless or just factually wrong!

  • Please educate Jason Fung and Dr Ken Berry that that calories matter for fat loss! Whilst everything they recommend ends up in a caloric deficit they honestly believe that caloric deficit is totally irrelevant!!!!! Drives me nuts! Thanks.

  • How are you a sports scientists if you do no measurments or tests of your own? Your a psuedo philosopher of body building that I enjoy watching, but are in no way a scientist and dont even show what actual scientific test the data is from.

  • This guy is going to kill someone soon… Or he already has… The FBI should keep tabs on this guy… Don’t say i didn’t warn you

  • But even boiling milk doesnt kill all of the pathojen organisms. So we have to use pasteurized milk. Can you answer my question. Thanx for video.

  • Not so much Low Carbs but NO GRAINS:)
    I’m not worried about some Carbs from Carrots & Cabbage but I only eat a small amount of potato:)

  • I have a problem. I am always in calories deficit. I should eat 3200 calories for muscle building (weight s 182 lbs, 5,11). There is no way I could eat all that. I just don’t have the appetite to eat so much. I can eat around 1500 calories. Recently (about 2 days ago) I started adding Whey proteins, about 2 scoops with meals which gives me an extra 250 calories. I am still in deficit. I only eat 2 meals a day. I have never been able/wanted to eat breakfast since a little boy. I do not snack. I am trying to build muscles. Training is going well actually, except that I am building strength rather than muscles. I have lost 40lbs. I look good and somewhat muscular. But I want to build muscles. Any idea? or am I on the correct path (resistance training, multiple body parts in one session, 4 days a week).

  • Thanks for the warning. It is paramount that people educate themselves on studies methodology, technique and other criteria. Not all studies are the same. The problem is people (I’ve fallen for headlines as well) will see the headlines, hear some snippets on TV/RADIO and draw the wrong conclusions. I mean if you can’t trust Harvard who can you trust? Well, I trust you, diet doctor, and a few others. I will especially trust my results here’s hoping I’m not going to fall off the wagon or get health problems to set me back.

  • so this protocol some celebs have about not eating carbs in the evening, like after 7 or something is nonsense…or is there some other logic to it?

  • I’m very much goal orentiated so if I want to lose faat, I do wt works for me. I do restrict carbs severly at first to get into ketosis. It’s kinda tough on me since I’ve had trouble with low blood sugar in the past.
    but I weigh the good and bad. I get the headaches and low energy sure enough but I know by sticking with it, things will come around. Have to admit I start to add carbs back as soon as I can. Just to be more nutritionally balanced. Do the research first so you’ll know what to expect. Over the years I’ve tried many, many diets. Not all to lose weight. Sometimes just to see if they’ll work since they sound so crazy. I can tell you that every single one has brought weight loss if done “exactly” as described. Of course these arn’t healthy but it proves to me that you can lose weight if you follow instructions and not follow your own thoughts. How can just one spoonfull of sugar hurt?

  • I saw that article the other day and laughed because it was complete garbage. Sadly, because it was a Harvard study many will believe it.

  • Have you ever gotten a dislike? �� honestly you’re one of the best YouTube channels and you deserve a much larger following. Keep up the good work ��

  • Reminds me of my grandmother. She has never had a cavity. Shes about 70 now. Remember her talking about how she didnt get how we all had so many cavities and shes never had one. But she grew up on a farm in Maine getting the majority of her food from there. Had a different diet than the rest of us. Shed buy some meats etc from the store but all her veggies she grew in like 5 different gardens. Remember her eating lots of green beens. Pretty much every day.

  • So how did they define a low fat diet? The old food pyramid said to use fats sparingly, maybe 5%. Even if they went as high as 15% fats, they still consider 3 times as many carbs to be equally low? Are these people morons, or just corrupt?

  • Awesome video. Thank you. Please don’t take away my chips. I love chips, fish n chips, aunt Bessie’s chips, potato chips (for our American friends), wedges only if there aren’t any chips available or baked potato as a very last resort. The humble spud:)

  • Harvard is living on the accumulated capital of the past, like most other prestigious schools today. In truth, they’re now idiot factories. Such is today’s race to the bottom. Truly informed people today would go only to schools like Hillsdale. But most peoples’ lust for prestige prevents this.

  • Almost no Low Carb High Fat proponents seem to be against non-starch carbohydrates. After all, people don’t get Type 2 diabetes from eating a diet high in cauliflower, leafy greens, etc.

    Potatoes and grains, however, contain enough starch (glucose sugar molecules linked together) to shut off fat burning.

    Dr. Georgia Ede, MD cautions that not all non-starch plants are without risk, ‘The Risks and Benefits of Eating Plants’. Sally Norton points out that many common food plants contain potentially hazardous levels of calcium oxalate: “The Loss of Seasonality and the Overconumption of Plants’.

  • One realization that really changed my view of nutrition was that our bodies can manufacture food, glucose in particular. This means we dont have to ingest so much carbs. Simple but profound realization for me.

  • I know this is an old video James but could you possibly do a reaction video on dr. John kiefer’s carb nite/carb backloading diet method? Thanks, love the channel I hope you continue to grow.

  • I’ve always wondered how our grandfathers especially the ones who used to live a nomadic life could eat half a jar of date syrup or molasses (more cultural than sugar) on breakfast and manage to stay healthy with no diabetes or anything. Now I’d have to think twice before eating an ice-cream.

  • just a thought on the idea of rotating our eating protocols, is that not what mother nature does or did? by providing different food stuffs during different season through the yea? a sort of nutritional homeostasis… love the videos dude.

  • Salt is important? Please elaborate, considering the fact that most modern populations are consuming more salt than is healthful and is associated with raised blood pressure..

  • worst mouth noises ever! right off the bat, can’t listen! someone should teach this woman about public speaking. it’s a shame I was looking forward to her presentation.

  • Dr. What is ur daily diet and how do you manage your work diet rest balance…pls do a personal reflection vedio…thank you so much…i watch all your vedios to learn and practice

  • I’m probably just showing my age and sounding picky.
    But, I found some of the sound bits detracting from what was otherwise a great presentation.
    Thank you..

  • Crony Capitalism at work here dating back to the previous century. Change the dietary guidelines and you put a shit load of people out of business. Don’t get me wrong, I love free market Capitalism with a minimal government intrusion that acts like a free and fair referee to all of society. But sadly we do not have that.

  • An additional reason was that even pasteurized dairy that is not homogenized will result in the “cream floating to the top.” It was noted that shoppers tended to buy the milk that had the thickest “cream line.” Also shaking raw milk produces butter. Homogenization, as I understand it, is where the milk is forced at high pressure through very small holes. Holes so small that the fat globules have to rupture to go through the holes.

    Actually Crisco was an industrial waste product that was discovered to be similar in appearance and behavior to lard. At the time Crisco was originally marketed, I don’t believe that the producers had any idea that there could be any problem with the product. A situation likely similar to Kellogg and his cereals.

  • Amen, even if you eat keto but eat a bunch of premade prepackaged foods, you probably aren’t getting quality foods. Keto has helped me with celiac. Gotta eat whole real foods.

  • Excellent points about the significant differences between 100% grassfed ‘unfooled around with’ milk and other dairy products: not high-temp cooked, fat globules not artificially reduced in size aka homogenization, and truly whole. Commercial milk is separated, then recombined to a ‘standard’ of 3.25% butterfat for ‘whole’ milk. The fresh squeezed (not pasteurized) milk we get runs 5-6% butterfat! It is also higher in protein and minerals, CLA, Omega 3, etc. It is organic and 100% ‘grassfed’ from traditional breed dairy cows that are moved to fresh pasture every day. And it never touches plastic.

    This milk and the products we make from it in our makeshift dairy (the kitchen) are so different from the stuff sold in the supermarket. Bonus: this milk and products made from it are so DELICIOUS!! In the absence of sugar and chemical additives, flavour is our guide to nutrition.

  • ‘Extra nutrient dense foods… were given preferentially to parents to be… growing children… and lactating women.’ This contrasts sharply with the images we have been fed of the strongest men in ‘primitive’ groups taking the best, most nutritious foods which are the most flavorful for themselves.

    Going back farther, early humans typically lived in egalitarian groups. And their brains, prior to
    the adoption of agricultural crops as staples, averaged 10% larger than the brains of humans today.

  • I love all that stuff but it is a lot of work from looking for the best foods, more expensive, etc. I used to eat liver and brains when little but I hate that now mostly brains. Liver was not that bad but I’m not sure if I want to eat it now.

  • I have just found you today l’m delighted your from the UK so am I but I’ve been listening to Drs from abroad mainly America. I have cervical cancer type adenocarcinoma & l wonder if a 30 day fast would cure this. I am now on my 4th day of the fast as l want it complete before my next CT Scan which will be in Feb’18. Currently, l am on the ketogenic diet, l dont eat any sugar, nor do l drink. Please tell me if you can if you think my 30 day fast will help?
    Thank you in anticipation.

  • These would be my simplest statements to build health (and the microbiota)…
    1. Eat minimal sugar and flour
    2. Eat more fiber (particularly non-starchy vegetables).
    3. Eat mostly food that would perish in a day to a week if not refrigerated.
    4. Do not fear healthy and neutral fats, including saturated fat.

  • Again, good advice and some well formulated arguments on this topic. Thank you for bringing some science to this James! In my daily life, I focus on nutrition, exercise and sleep ( in that order) to maintain a healthy weight for myself.

  • Fantastic talk. I will be showing this to my keto support/education group next week!!! Bravo! Loved the interjection of humor and sound effects:)

  • Thank you so much for keeping a spotlight on the junk diet science. I know that you won’t say it directly, but Harvard Medical Science and Jama continue to conspire to confuse and obfuscate. We know why.

  • An interesting contrast to the studies on the effects of high vs low fiber diets, as presented by Dr. Paul Mason, also on the Low Carb Down Under channel. Simply enter his name and ‘fiber’ in the search window to listen to his interesting talk.

  • You say at the start of the video, that you’re not a nutritionist. Do you not mean that you’re not a dietitian?
    I’m inclined to believe that anyone can claim to be a nutritionist but only dietitians can claim to be a dietitian.
    In the same way that only a dentist can claim to be a dentist, but the guy I go see is only a *dental-operative”. At £5 for a filling, using a makita cordless and expoy resin, I don’t care!
    Great videos, by the way. Keep going.

  • Losing fat has almost nothing to do with consciously maintaining a calorie deficit. It has far more to do with the signals you send to your body.

    Severe calorie restriction simply signals to the body to lower its basal metabolism, so decreasing calories in will also decrease calories out automatically. This creates a lower body temperature and sluggishness that makes it nearly impossible to maintain this caloric imbalance by increasing calories out. The calories that you burn at the gym will be restricted first by the rate at which you work out and offset by the decrease in BMR. This is why fat loss programs based on maintaining calorie deficits almost always fail long term.

    Hence the importance of insulin restriction, fasting, and exercise. Exercising sends a signal to the body that it must yield energy. Low insulin signals to the body that it must burn fat. Fasting is the most effective insulin suppressant. Carb restriction is a respectable second, but there are some low-carb foods, such as steak, that produce a decent insulin shock regardless.

    The body is not a calorie calculator, and you yourself admit that the quality of calories matters. But if the primary driver of fat loss is caloric imbalance, the quality of calories should not matter for fat loss purposes. Once the body is signaled to burn fat instead of glucose, there is no signal to lower BMR to compensate for lack of an energy source, hence ketogenic bodies tend not to suffer that sluggishness one gets on merely calorie restrictive diets. The calorie calculator myth needs to die once and for all.

  • Very nice video! Most people are indeed worrying too much about calorie counting and such, some people even weight their food. I think Jeffs portioning of a plate is a simple idea. Yeah, that food cycling is very good also, but that is not a new idea though, through out centuries people eat what is the food in season and naturally due to this we cycle our diet also. The problem I see is that in the Western Nations, not a lot of people home cook and often eat out in Fast Food Restaurants.

  • Clarification: Conventionally raised chickens, in both meat and egg production, have ZERO access to leafy greens, fresh or otherwise. They also have NO access to sunlight. If the chicken meat or eggs come from the supermarket, they came from a huge industrial-style operation. Their version of ‘cage free’ means that the birds live on the floor of a warehouse type building with thousands of other chickens and not a lot of room. The industrial version of ‘free-range’ means that there is a small opening in one side of the warehouse, often leading out to a small concrete paved apron on the side of the building. A few of the laying hens in one of these warehouses may occasionally find their way out there.

    Meat chickens, even in ‘free-range’ (industrial version) are generally not allowed access to the outdoors for the first few weeks of life, and they are harvested at or shortly after 8 weeks of age. Again, most of these ‘free range’ birds will have limited access to the outdoors, as described for laying hens.

    If you want quality food, find real farmers in your area who have a passion for raising healthy, happy animals on natural, species appropriate diets. These animals will have access to the outdoors, often 24/7. Whether herbivores or omnivores, their animals will have access to pasture in season.

    If you can’t find a farmer like that in your area, try White Oak Pastures in Georgia, Polyface Farms in Va, West Wind Acres in NY, Greener Pastures in MO, Nourished by Nature in ND. All these, except Polyface, will also ship. It’s the next best thing to local.

     The facilities of these farmers will generally not be fancy, but above all you will notice that these people care about what they are doing. Try their products. You will enjoy the superior flavor. The nutritional benefits will just be a bonus.

  • Somebody help me out here. Who is the food god deciding what it means to be deficient? Who decides how much is enough? I’m curious because for a million years we ate the same thing that bears eat and we did a damn good job of surviving and multiplying. Are we now being scienced to death? If we eat what our GI system easily digests, and we are energetic and alert and sleep well and shit well, who should give an f-bomb about whether we have enough of this molecule or that molecule? We have enough science to know that plant material doesn’t set well with us, that we have to be alchemists to prepare a plant food so that it harms us only a little and not a lot. Black widow spiders have protein and minerals and vitamins, so thank God they’re too gross-looking to eat, or nutrionists would be telling us how to properly prepare our spider entrees. She doesn’t mention oxalates. Spinach is loaded with this very harmful toxin, and so are avocadoes and almonds. So is wheat, and soy. All plants are toxic and we all know this. We can’t boil away all this poison, and there are gut bugs that metabolize plant matter right back to nearly the same toxic level as before we began our Doctor Voodoo preparation process. We can’t win for losing. Bears, when they’re not gorging on meats, eat flowers and berries and young sprouts in order to put on fat for the winter sleep. (Bears can not digest vegetables. Neither can we.) Okay. But we don’t hibernate. We don’t need to get fat for the winter. We can skip the plant stuff and certainly not miss it. But veggies look so attractive on our plate. And we can garnish them with sauces. But in the end, we’re really just eating “spiders.”

  • Relational terms e.g. high, low, moderate should be outlawed in nutrition ‘science ‘ use metric or imperial units and sound like actual scientists! And who defines ‘healthy’ choices? Let me guessMore plant based propaganda

  • Another great video!! The problem with today’s society (and fitness community) is that 95% are close minded. They are searching for the holy grail, the one and only universal truth, etc. They are not researching and not thinking for themselves…
    As for the video topic, i am a big proponent of keeping your caloric intake balanced, and trying to force negative through exercise (slowly building muscle and imposing a greater caloric demand for your body).

  • Imo the world is slowly but surely turning around and understanding that low carb high fat is the way for us to go for optimal health. This information is gold.