For the longest time I was a fervent supporter of the low-carb diet, but your videos made me come out of the echo chamber I was living in. It took me A LOT of evidence and time to finally convince me, primarily because accepting it meant I had to accept that the people I loved and respected were plain wrong, and to face up to the fact that I made a disservice to my friends and family when I introduced to them the keto diet through all these years. But thanks to you now I can see that I was very wrong and that listening to real scientists is the way to go. Thank you.
Thank you so much for posting this, Alvaro. It means a lot to me. I have been pondering making an episode called Is Virta Health the new Theranos but I want to make sure I’m fair to them and their patients.
Keto does help some people, they usually get out of consumption of processed foods and they do become healthier. Maybe not the healthiest but their circumstances do usually improve especially if they are on their way to diabetes.
@@nusaibahibraheem8183 I agree. I still think that a low-carb diet is a useful tool for a lot people, and there's evidence that suggests it's a valid option if done right. What I don't think is cool is the way low-carb supporters present it as the ONLY healthy option, saying left and right that carbs are the devil and disregarding all scientific evidence saying "well, nutrition is too complicated so it's natural that scientists have it wrong". I've done that and I regret it.
I'm glad you are doing well but there are many former vegans telling the same story. It kind of reminds me of how many now say leaving religion was the best thing they ever did for their mental health. Getting into x "was" the best thing I ever did versus getting out of "x" was the best thing I ever did. The battle for hearts and minds continues I guess.
Surgery resident here who has for years been attempting to reconcile my passion for nutrition with a fascination with the operating room - one prevents disease, the other focused almost exclusively on the most invasive last-ditch treatment of disease after even medication and lifestyle modification have failed. Now a budding bariatric surgeon, I’m very intrigued by the prospect of recommending plant-based diets to my population, one that is already plagued by multiple difficult-to-manage comorbidities, and one whose new anatomy can lead to malabsorption, malnutrition, and micro- and macro-nutrient deficiencies in even diligent patient. Just stopping by to say that I’m just now discovering your channel (RU-vid algorithm be damned!) and that your content is top-notch. I know how hard and time-consuming it is to check references to the depth in which you do, and it does not go unnoticed. I’m a little ashamed that a self-described “former earth scientist” is teaching me more about nutrition and health and longevity than my medical education and preceptors ever have, but I realize it’s your years of evaluating data that gives you this skill (hello Dunning-Kruger) not the years of “expert opinion” that often gets propagated from generation to generation of physician. Your videos (and, of course, my own evaluation of the books and the data that you cite) are informing this future bariatric surgeon’s practice and research, and will touch more lives than the number of subscribers and views and likes would suggest. Thank you.
Thanks, Dan! I can't tell you how much that means coming from a medical professional like yourself. Have you read Garth Davis's book about protein? He's a bariatric surgeon I admire and I thought the book was great. www.amazon.com/Proteinaholic-Obsession-Meat-Killing-About/dp/0062279319
I loved this! Absolutely excellent and the book truly explains why the healthiest populations are predominantly plant based and I was blown away at the gene mutation of the Inuit that prevents ketosis! Makes so much sense. More book highlights please! MORE! Love your channels thx.
Thanks Michelle! I didn't know about the gene mutation in either the Inuit or the Maasai and couldn't believe it when I heard it. I had to rewind those passages and then fetch the research papers to fully believe it.
So far I find all your videos really entertaining. I appreciate your perspective, research, and delivery... And that you're not constantly trying to sell something. I hope they've removed all the cancer and you can put that behind you.
@@PlantChompers One potential pathway of basal cell carcinoma risk combining with the sun exposure is zinc deficiency (ZD): * Zinc levels drop with skin tumorigenesis and sun burn and it may be a 2-way causation: ZD drives cancer, and the cancer and/or sun burn stress requires more zinc (e.g PMC5575390, PMID 33190036). Zinc is key for DNA transcription and regulation and 300+ enzymes. * Zinc treatments topical and oral are common for skin cancer, sunburn and other skin issues. * This can also explain why stress and developing cancer on some parts of the skins can f'up other sites not directly exposed to sun: a ZD crisis. * Zinc deficiency increases wide spread beyond age 50 (and also drives prostate enlargement) (e.g. PMC7424038) * Vegans have extra wide spread zinc deficiency generally - due to the high phytate in nutrition which drives zinc requirements up by factors; ~50% vegans have even low serum/plasma zinc despite the zinc buffering there (PMID 26502280, PMID 18953504, ...) => Almost all vegans w/o correct supplement (e.g. some 7mg / day of highly bio-available zinc-bisglycinate) may have at least moderate zinc deficiency (could be measured via whole blood zinc), and it becomes more critical at older age. The holy whole foods mostly don't help here by exception with zinc (unless very well fermented in masses), as they add in phytate faster than zinc. This 4-factor zinc crisis effect may outweigh at older age the skin cancer risk lowering effect of high carotenoid nutrition in vegans.
It’s true that when groups with differing amounts of exercise are compared, they have no differences in weight loss due to compensatory eating and tdee conservation, BUT getting SOME exercise vs being SEDENTARY seems to sensitize the body to satiety signals, bc counterintuitively, sedentary groups eat even more than the “heavy exercise groups” in studies. Getting some vs no exercise can be very important for weight management.
I LOVE YOU REVIEWING BOOKS!! Please continue!!! This is where I get my book list to read. :) This is shocking! Exercise doesn't lead to weight loss? I feel like this turns everything I've always subscribed to on its head. BUT, I love, love, love the quote, "Diet for weight, and exercise for everything else."
This is the first video of yours that I have watched. I was most blown away by the results on the exercise studies. As a runner it makes sense, I tend to be the same weight whether I'm lifting weights or doing yoga or running and I rarely fluctuate up or down more than 4 pounds. It's fascinating how adaptable metabolism really is. I love the book reviews! Keep those coming
Unbelievable amount of positive comments. Such a great book review. Thanks for your hard work. I am living proof of the diet vs. nutrition issue. Through out my adult life I have always been playing or training for sports at the recreational level but still competitive. But I steadily gained weight over 20 years to be nearly obese on the BMI chart. Then due to concern over high cholesterol I switched to a WFPB diet but continued to play and train as usual. Over the last 5 years I have lost 35 pounds and now have a BMI of 23. I am fairly certain that this is a result of my diet because my training hasn’t changed much. The conclusion at the end of the video hits home.
This format is great! I’m always blown away by how many books you reference so getting a more in depth look at them is great! Sorry to hear about the skin cancer situation but hopefully they got all of it 🙏
Fascinating, Chris! Hope you heal soon and can't wait for a cancer video. I would love for you to continue to do the book reviews. Thank you for all the work you put in!
I already knew this from my own body. Exercise makes me gain muscle...but if I don't eat any overt fats I can increase daily calories ad infinitum...well as much as possible to consume...but never gain a pound even if sedentary. It is great to see this video to validate what I observed.
You continue to be a breath of fresh air in this crowded space. You, along with NutritionFacts, changed my mind on keto and, I hope, made me rather less confident going forward. Mr Dunning and Mr Kruger would be happy about that.
Haha. Excellent book review. Thoroughly enjoy it. Thanks! This explained why I gained weight training for half marathon previously. I thought the extra training entitled me to eat much more. The other takeaway I got from Dr Pontzer is that exercise help to promote health by lowering stress and inflammation and maintaining reproductive hormone at healthier level.
Some of pontzer's findings have been contested, to the point where you shouldn't automatically assume exercise has no impact on calories burnt. It does, it's just not a 1:1 ratio - as you move into higher amounts burnt via exercise, you start to compensate with digestion changes etc.
The fact that the hunter-gathers that are held up as the gold standard by the low carb paleo folks ate mostly carbs, lots of yummy honey and lean low fat meat occasionally makes me happy lol.
Hi and thank you for another intresting video! Odd conclusion though. From what I’ve read, food has a major impact on heart and brain health - not just on weight. Best regards, Henric in Sweden
Thank you very interesting.... I have been tinkering with my diet for the best part of my adult life and have tried many different things, was vegan, keto, low carb, paleo, etc.... At the end of the day what helped me lose 20kg was keeping at least 12 hrs fasting between dinner and breakfast and so no snaking in the evening.... I recently stopped having breakfast and feel less hungry and more energetic, trying to eat more vegetables and very little red meat. The fastest weight loss for me is fish and veg .... At the end of the day each of us responds differently to food and exercise so one has to find out the best combo and stick to it, but the long term effects are of course harder to assess.... Btw I am a fan of the China Study..... Keep up the good work
Thank you for this video. I have purchased the Audible version just for the arguments against the proposition of a meat-based diet which will always be touted more heavily until the meat industry is gone. I hope they found all skin cancer and that you'll get no more. Be well!
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They found that carnivorous mammals were much more likely to die of cancer than mammals that rarely or never eat animals. The artiodactyls, a mostly herbivorous group that includes antelopes, sheep and cows, was the least cancer-prone order of mammals.
My daughter went plant based and whole organic foods less then one year ago and went from pre obese to lean af without any exersise. It takes a bit adjusting but our meals have never been more tasty and colorful. I used to prefer omnivore diet but no longer. atm I feel better in my 50’s then in my twenties. I do endurance sport for over ten years and that did not lead to significant weight loss. This year I also went plant based and lost 25lbs in 3 months, increased my vo2max by 5 points.
Your neon-lit set was 10/10 execution. The transition was jarring enough that I laughed. I really enjoyed this video and if you feel like making more in this style, I'm excited for the next ones.
Thanks Patrick! I bought some shelves, some Philips Hue strips and bulbs, and found that grape neon all on Amazon. I had no idea if it would work but when I turned it on I got a smile. 😎
I wish youtube influencer Dr. Ken Berry who is branding his version of the ketogenic/carnivore diet as a Proper Human Diet, "PHD" with merch, would watch your videos.I love your sense of humor and your love of science and facts.
Thanks Cher! In the time I've been making Plant Chomper videos and getting almost 30,000 subscribers, Dr. Berry has added 300,000. 😮 He does put out content several times a week and I only do one maybe every 2nd or third week. I just feel like RU-vid has way too much mediocre content and not enough really good content, so why not take more time per episode?
I love Tom Bilyeus face when Herman tells him that the Hadza eat tons of carbs, haha. He's hoping this doesn't get out to too many of his sycophants. Just heard him recently railing about plants having arsenic. Doesn't realise it's a common element on the Periodic Table.
You know, I’ve been shocked at how rich the meat diet promoters are, to the tune of hundreds of millions, but I never thought to include Tom in that crowd. But I guess he’s a billionaire marketing ultra processed bars as healthy?
@@PlantChompers I don't think you get that rich as a Bog -Irish youtube influencer without getting some serious baksheesh from people richer than them. BIG cash for comment.It's also amazing how little and few solid references they have and rely mostly on anecdotes, heresay, gossip, old wives tales, urban myths, and straight-up porkies. It's all very Faustian really. Thanks Chris, keep up the brilliant work.A pleasure and informative to watch, cheers.
You always seem to top the past epiphanies I've had watching your last videos. Your story telling is so meaningful and efficient that it takes your understandings from these books above and beyond. The pattern I'm starting to see from watching your videos is that it seems eating more plant based is better for the environment and for our health. One would think this should sky rocket health reform and trend to help the health problems we have today. But time and again fatty meats seem to hold strong, which looks like a lose lose game. If it really comes down to the money, how is this meat story still sustainable? I mean, isn't it even cheaper to mass produce plant based diets AND it's better for us? Do you think the processed carbs with sugar spawned culture set back the plant based diet and resurged the low carb keto craze? I wish for the sake of humanity people like you start to overtake the other trends, and maybe one day it will. At least you can rest assured that anyone interested in health from me will certainly be visiting your channel. :D. The fight goes on! Keep fighting Plant Chompers!
Thanks! For a long time I thought the answer was simple: it’s hard for a man to understand something when eating the food he loves depends on not understanding it. But now that I’m understanding how much influencers in the meat space make, I think I understand another dimension. Your insight into the processed food may have set back the plant movement is fascinating. Yeah, things like trans fats may have given plants a bad name. 😢
Excellent video and analysis. As a physician and research scientist I am very appreciative of your approach. Please Keep bringing logic, facts and common sense. Very informative and refreshing. Thank you for all the work and study that goes into these videos. Really loved your “how long do health I fkuencers live” series.
For those who need to make good decisions in their lives, the metabolic energy left over for decisions is critical. Exercise subtracts from that energy, leading to worse decisions, and worse life outcomes. Brain health is improved with exercise, so there's probably a sweet spot balance.
Another big "Thank You", as from my current perspective based on genetic, anthropological, and archeological studies you have nailed it. Basically keto is an excellent stopgap for periods of starvation. Period. Love your show Chris!
As someone just beginning to consider diet and exercise seriously, this reduces the daunting nature of the subject. You earned a sub. Side note I have seen many try atkins like diets with short success and still have long term heart health issues. I don’t look to repeat those issues
Another entertaining video full of great information, thank you for your time and effort. I also read the book "Burn" (or listened to) earlier this year and it was this book that made me start to doubt the whole Keto, paleo, carnivore thing and move more towards a plant based diet. So I am glad that you gave this book a positive review.
Omg, I am traveling to Tanzania next week to visit the Hadza tribe. This video couldn't have come at a better time. I am traveling with my vegan family and two keto crazy friends who can't wait to go hunt with the Hadza men. I have been anticipating humiliation from my keto friends and difficulties visiting what I thought was a very meat heavy tribe. But I am extremely relieved to hear all these facts and will re-watch the video and learn all the numbers so I can pull them out and use as trump cards if I have to argue with my friends. (I love them, so only friendly arguments).
That's amazing!!! 😁👏 You'll have to let us know whether my video matches reality on the ground. And I think we'd love to know what your keto buddies think.
Great episode. With so many people saying that LDL does not matter and is not the cause of heart disease, I implore you to consider a deep dive, like only you can do, into 50 studies you cite showing the relationship of LDL level to heart disease, referenced at the 35 minute, 32 second mark of the episode “How Nutrition Misinformation Spreads Part Two: fact checking Dr. David Diamond’s response.” That would be great.
I always really love your videos. Very refreshing to hear from someone who isn't trying to strong-arm me into their diet or sell me a supplement with their label on it. I hope you continue making more videos about books you liked!
Thank you again for another balanced, fair, and intelligent video. Its' well known that people want to hear GOOD things about their BAD habits. That is why many millions of copies of these lacking facts books are sold to humans who seem not to care about proofs. Eat like lion, or, consume 80% fats and few carbohydrates? These sell a lot of books; and we all make our own choices. We all have confirmation bias towards what we enjoy doing. cheers.
Interesting video - particularly the starch/sugar amount in those hunter-gatherer diet! However I think this diet vs sxcercise thing with the isotope water measurements at the end and the conclusion is more kindo of statistical error interpretation gimmick than a real surprise: * At 23:00 we see in the double-log plot that the steeper trend curve for the Hadza at 10**1.7 = 50kg average lean mass shows a 10**3.445 - 10**3.4 = 270kcal / day difference (running ~ 2 miles). So quite what can be expected. (The lighter Westerners likely may be more active and more similar to the Hadza when its just about 2 hours physical exercise). * Now this kcal difference is right about what we see in the experiments shown from 24:00 : Exercise 2000kcal / wk (he falsely said 20000kcal in the audio), thus 280kcal / day. But he said the extra expenditure measured, which is quite about the expected, would be "only" non-significantly higher by presenting the huge errors bars crossing the zero line (and p > 0.05) - which he claims to be due to individual variations. Much of that error is likely due to the high error of the isotope method and the very high difference-error by subtracting 2 big jittery numbers. Yet so or so the error bars (which are not the variance) need to shrink to be a lot lower than the intervention magnitude in a reasonably sized trial! via high(er) number of participants / data points and/or more precise measurements) => So we only see: * His experiments were simply statistically under-powered to discern a 280kcal delta effect from a ~2500kcal base metabolism. * When you only train 280kcal / day this is rather little vs 2500kcal and you could easily eat 2 1/2 bananas more. Would not require the isotope measurement thing to see. However independent of food-intervention we see that running / aerobic kind of exercise alone already reduces body fat - but not resistance training: e.g. PMC3568069, PMID 21951360, PMID 16002776. (May alone not be enough to attain competitive race weight.)
Thanks! What a great, well-informed comment. 👏 I have to admit I was wondering how much of the troubles athletes sometimes have getting to race weight is due to the body getting more efficient at running/biking so burning less calories/mile, being exhausted after a workout so not moving much the rest of the day, etc. 🤷 But we definitely eat a lot more each big workout day, that is undeniable. 😛
I think of exercise as a tool to add muscle weight, improve strength and endurance, improve circulation (especially to compensate for my aging and venous insufficiency) and maybe to use up some of the glucose in my blood at the time. I think of diet as a conscious way to get the minerals I need (especially potassium, magnesium and calcium), avoid ingredients that cause inflammation in my body like wheat and to a lesser extent dairy (3 years ago I ate several slices of pizza that resulted in welts on my face so bad I had to apply ice for two weeks just to be able to fall asleep and a few weeks ago I ate 3 pieeogi with a white gravy and awoke the next day with one eye stolen shut an lots of inflammation all over), and eat enough healthy fat to stay satisfied and not feel the need to snack all day. For me, weight loss seems more hormonal than exercise or diet related. Decades ago, I stopped being able to tolerate steroids given to me for arthritis. As I weened myself off, I lost the ability to keep weight on. I kept losing weight and I looked and felt awful regardless of how much I ate or how sugary my foods were.. (I got to 120 pounds for 5'-10" height) It took about 2 years for my body to adjust and make its own hormones again. Later, the pendulum swung the other way and now I struggle with insulin resistance. So, I eat as clean as I can, as low-inflamation as I can, as low-salt as I can, as nutrient valuable as I can and to a comfortable satiety of healthy fats favoring omega 3 fatty acids. I eat mostly vegetables, avacados, avacado oil for cooking, EVOO for salads, legumes instead of wheat (loving red lentil pastas and chicken pea pasta), low-glycemic fruits, pasture raised organic eggs, grassfed meats and wild-caught fish. I avoid wheat, dairy and added sugars. The most difficult thing to avoid is omega 6 oils in restaurants. I feel better when I bring my own olive oil for salads, but I have a weakness for kim-chee on sweet potato fries. Not everyone is focused on weight loss. I am wore concerned about avoiding the path to type 2 diabetes. There can be unhealthy of healthy versions of almost any genre of diet. And diet is only part of the picture without considering how our bodies employ hormones like insulin and steroids to manage and utilize whatever diet is available to or chosen by us.
@@PlantChompers i love this take away, for me it is something that covers so many things. Exercise is more important for the mind and diet mire for the body. I think I shared with you I have so many friends that exercise to lose weight and don't tackle the diet well at all. I even started asking doctors "is it dangerous to excercise and not tackle diet first?" But the idea that exercise is more for the mind is so epic. I mean, it makes sense. And is yet another variable to at least put more emphasis in controlling for and experimenting with even in relation to neurodegenerative diseases. Sleep, sunshine, exercise (even just moderate), love, and diet are all equivocally important for optimum healthspan and lifespan
You are very good at what you do and I am always excited when one of your new videos pop up on my youtube. I was reading one the comments about how many of the indigenous tribes studied do not have a long life expectancy. It makes me wonder if we should emulate any of their practices? How many sugar, meat, alcohol-loving, overweight americans do we see living at least into their 70s? Despite looking and feeling like people who are doomed to die at any minute, the walmart shoppers last longer than the folks in the forest. Kind of a shame in a weird way.
Yeah, I think about that often. 4 of 10 Hadza lose their lives by age 15. They don’t have vaccines, antibiotics, cancer screenings…and a remarkable number of us are saved for awhile by statins, blood thinners, skin cancer surgeries, chemo, yada.
This video alerted me to be sceptical of Dr Perlmutter. I'm currently reading his new book Drop Acid as I have been testing progressively higher each year. As a vegan who doesn't drink much beer I was drawn to the book to learn why my test results might be outside of the normal range but now I'm concerned that the book's advice might not really be based on "the surprising new science of uric acid".
They do what they need to survive.. that just doesn't mean that their diet is perfect..(but definitely better than us..for their diet didn't have that much of ultra processed junk) .. some people didn't even make into their 30s cuz they were to weak and frail to survive in the wild..that meant nature had made its decision (in the our scenario..we do make quite a lot of decisions like seeing your doc).. some died of bacterial infection, some from cancer and heart attack..
Just found your channel this week. Going to be catching up on a slew of your videos. I love how well researched they are. I'm not convinced that just because someone can show gather/hunters take in a lot of carbs (which I always thought was "known" ... that meat was a rare treat for these groups), that a lower carb and/or keto diet, along with periodic fasting and regular exercise, is not the best life style.
In my late twenties I was struggling with weight, and everyone seemed to have had success on the Atkins diet at that time. I just couldnt convince myslef that eating that much animal fat was good, but I starting see the issue with ultra processed carbs. The book "The Zone" by Barry Sears changed my life. I think your videos are becoming the second life changing information. I am not sure I can be on a vegan diet, but the mediterannean diet with perhaps some supplemental quality meat is my new plan. will see how this goes...
Hey Baldy thanks! Question for you: I've gotten into weightlifting recently and it's been going well, my squat is nearing 400lbs, my deadlift is nearing 500, and my bench is closing in on 300. The weightlifting community is extremely biased towards a meat and fat heavy diet. What would you recommend I eat (or read about eating) to keep my gains coming?
Hey Mike!! Great to see you here. Congrats on some great gains! 💪💪💪 Yes, the lifting community has always been oriented toward meat, thinking eating muscle makes muscle. I did an episode about protein sources: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-JjBuTbA3XlQ.html Here's a couple of beasts, one winning bodybuilding championships, both looking amazing, neither eating meat. Check it out: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-imZSNont5Jc.html
Thank you for another great video, I ordered this book immediately after watching, and I’m very interested to read it. I hope that your channel gets a million more subscribers, the videos are so well done!
Hey Chris, do you ever plan on making a video about cardio and heart health? Things like how effective higher intensity exercises are at optimizing cardiac health in comparison to low intensity ones like walking? As far as I'm aware, people living in the blue zones didn't exercise that strenuously.
Thanks for your interesting videos. Here the last point seems to be a bit misleading for me. In the first study, though there is no significant reduction in daily energy expenditure, there is a significant reduction in weight, BMI and fat mass for men. And women at least didn't gain weight while the control group did. After reading the two studies I understand the conclusion is that there is a wide inter-individual variability in the response to physical activity, so everyone has to try it to see if it works. The only thing proved to be false is that the effect chain "increased physical activity" -> "increased energy expenditure" -> "decreased weight" is generally right.
Chris ur channel is far better than Vegsource by Jeff Yr tone, dialect, confidence r notches higher and off late hez stopped sharing videos nw. Hope alz well wd hm V.soon u wl cross hm on subscriptions Gr8 going
One thing I'm curious about the different types of exercise. Studies have historically almost always focused on cardio type exercise, but what about weight lifting? Our bodies are good at adapting to stimuli. Cardio burns the most calories so it would make sense that the body would get more efficient at using calories so that if you're moving all day you don't need to eat 7000 calories to prevent becoming a stick. Weight lifting on the other hand burns much less calories so the body wouldn't have such a strong adaptation to be more efficient at burning less calories, but also builds more muscle. Muscle is more calorie dependent. So I'd assume that weight lifting would actually cause people to use more calories long term. Is love to know your thoughts on this
i had it too, basal carcinoma, above my left eyebrow- the surgeon did an amazing job, although my eyebrow is slightly slanted, even though i am a model its ok
18:38 - The person on the mailing label of that TIME magazine appears to still be alive, based on what I've been able to find. He was born in 1924. Though I won't cite his name, I found that "...his father, Walter, emigrated from Finland in 1914, and his mother Alli in 1921." Obviously, my life is pretty empty. Thank goodness for your videos.
I read the book before seeing this analysis, and you'r take mirrored mine. The lack of talk of All Cause Mortality told me that this wasn't a longevity book. I also felt that he never (or at least, to my recollection, only quickly glossed over) the idea of using exercise to increase lean mass to thereby increase your lean metobolism, was . . . questionable. And it made me question his chart with all the points. That chart emphasized the role of lean mass. But to determine lean mass would require knowing body composition. I would have expected him to include a chart showing the body-composition effects of an exercise life-style. But I will say this. His chart about studies of dietary fat vs. Heart Disease made me start looking harder at Keto and Low Carb approaches and so made me look more critically at their proponents. Keto's been around way to long for them to not yet have reliable studies showing health benefits, if they were there. The book's a definite must-read, but it's not as fully informative as I'd like. What I really do like is this channel, which I just happened upon this weekend. I'm definitely hoping you keep up the book reviews!
