Really appreciate that he just sounds kind, like he wants to be helpful, no condescending crap that so many people have unfortunately learned to brace for when trying to learn about health.
@@CarlosVixilcan you elaborate on this? In my opinion, he was very fair about certain controversial questions like keto and Paleo diet. He doesn’t use extreme language to either praise or condemn them, but focuses on their origins, their difficulty to adhere to, and their effects on your body.
@@wendys9500 the very first section he mentioned Americans having too much protein but that is contentious there’s some that think we need a lot more. Simply saying “research i have read…” or “I subscribe to the idea” would have made things less dogmatic in my opinion
Unfortunately, there's a lot of misinformation in this video. His discussion about the supposed dangers of a high-protein diet are especially unfounded.
@@synchronium24i also wasn’t a fan of his takes. I think he’s part of this old wave of nutrition where you’re only encouraged to cut out “bad” foods instead of focusing on improving your diet. I would’ve liked to have heard “organic may be better, but it’s more important that you’re eating veggies however you can.” It was a little too cut and dry
As a medical doctor this is one of the most accurate and succinct representations of evidence based food science I have seen on the internet. It is so hard to get someone to present an evidence based view in this sphere. Well done.
Do you know of any other really good food science resources? It's always difficult to find good sources that aren't mostly opinion or an ad for something.
@skypilgrim Search for Layne Norton. He does a really good job of providing an unbiased breakdown of the latest nutrition science. He will always reference the studies and provides links, something that is lacking with a lot of online "nutritionists."
@@skypilgrimtalon fitness is also great! His tier lists change the way you think about food and makes it fun to pick out and be able to grade the nutritional value of your meals
@@jacobjee5238the world of processed foods has changed everything. We don’t just eat Whole foods like in the past. The human diet has had tremendous change over the last century, so there are many unknowns. Natural diet was around for hundred of thousands years. Diets full of processed foods… not so much.
You should check out the podcast The Maintenance Phase. There are also some nutritionist and dietitian channels on TH-cam. If you want more of this kind of thing. I also think they should do a part 2 with him too
@@HumbleBee123just a strange little meal of "girlish" snacks. no cooking needed and usually fruit, cheese, and some grain thing. or one single cupcake it varies
@@chuckleezodiac24 No rabid vegan would say they are "mostly" vegan. He advised us to eat more vegetables and to not overeat meat. That's a rabid vegan to you? Seriously. You're a goose.
I'm about halfway through my food and nutrition science degree, and this guy just made me really excited to start the next semester. I love learning about nutrition so much, it's kinda magical to me 😂 I was also excited to realise I knew how to explain most of these answers, yay for learning!
@anelaboratedream it's a really rewarding degree because you realise how applicable it is to everyday life. I hope you go for it and best of luck if you do. It is a challenging degree but so worth it so far!
I think I learn more watching experts on Wired than I ever did when I was in school. Even if it’s a topic I’ve never studied or thought about, I still enjoy learning about it when I watch these videos
Typical laziness of imagination. I agree with you about school. I got so bored that I dropped out at 16. I'm old enough that the Internet didn't exist until I was in my mid 30s and now that it is available as a resource I learn several new things every day. In fact, I am notorious for immediately researching anything I don't know about. Don't rely on a single You Tube channel for learning. Get into the reading habit, any kind of books you like-you will learn. Look at other channels about things you're interested in. I like Modern TV History, Eating History, even GMM can be educational. Keep your mind active and it will stay young.
school isn't there for you to find world interesting - that part is within your own hands. School is there to prepare you for university and existence - basic knowledge. If you want to listen to cool experts watch university's lectures. Great professors with insane amount of knowledge within their speciality.
@@Kokose This is true. @Omar-wq9dz this is probably why you like the internet more than school lol. I was always that kid in the back of the class, kinda listening but absent. I would scribble and draw on my notebook but throughout my education I kinda skated by with decent grades. Then over time you realize that the internet is an infinite well of information and you can simply pick and choose what you find interesting and learn in so many ways. These videos are good because they explain it simply and well but also don't assume that you are a moron watching it and have a functioning brain and IQ.. Oh and there isn't the stress of a test later 😅
Love the comment on girl dinner, i think its a great idea for people who have problems with preparing meals like with adhd or some physical disabilities, but instead focus on the nutritional contents of the meal!
Absolutely! I’m an AuDHD adult (autism and ADHD) and am also going through some tough times right now… my executive function is not 100 percent right now, even for me. So convenience matters!
I never knew it had a name but we eat like that a lot in my family. We are all just so busy but it really started when my kids were small. My youngest was a ridiculously picky eater and we found that he would eat better if it was little bits of things. We already eat fairly healthy but I'm always open to making more of those switches he talked about to make our girl dinner even better 😊
As a note, blue zones were recently mostly discredited as a result of data collection biases rather than real data. This is *not* a knock on this expert though, at the time this video was published the blue zones theory had not yet faced significant refutation, and honestly his advice on that point is probably still good anyway.
I mean blue zone diet was never a complete explanations and genetics play a huge part. But I’m curious, could you point me to the source of the blue zone diet being disputed? I had a quick search and couldn’t find much in terms of journal articles. There was one that discussed the theory to be too simplified (which we already knew). The reason I’m skeptical of your claim is because an entire 20 years of scientific literature can’t just suddenly be wrong due to a single claim. It would take a lot to disprove the mountains of evidence that came out of blue zone research, not to mention the parallel studies showing the health benefits of predominantly plant based diets, caloric moderation, daily activity, etc.
Interesting just looked him up. He does make a lot of valid points and obviously has research to back him. It will be interesting to see where that takes things with blue zone diets. But it’s worthwhile mentioning, like I already did earlier, that blue zone is not the only hypothesis that a predominantly plant based diet is healthier for you. There is plenty of direct observational research to back that claim. So all in all interesting, but doesn’t change the direction of the dietary advice.
@@gminors And a lot of animals we consider to be herbivores actually sometimes eat meat when they find it, like deer. Few evolved organisms subsist on only one main source of sustenance and most herbivores and carnivores have omnivorous habits.
"Organic" is so complicated, especially for mid-integration farmers. I'm glad to say that most food on the shelves is fine, but I'm just worried about how the process is done. As it goes, "Organic is fine for the people, but we don't know about the land." But just like I don't expect every person to know about how they get they're water, I don't think they should have to think about about who is making they're food. It overall just feels like a thing people have to look up that people working in the industry already know and should have taken care of.
Interesting how the blue zones are all near the ocean and all surrounded by nature and hives of physical activity as well. Sounds like there's more than just food to the whole longevity thing.
I'm in Colorado and everyone, outside of trashy suburbs near the big cities, is healthy. I miss the ocean, but those mountains make it super easy to get fit. Long hikes with sick views.
About intermittent fasting: to my knowledge it is not necessarily about cutting calories and weight loss, but giving the body a longer break to digest. In that case you would eat all of the meals you normally eat distributed throughout the day in a relatively short amount of time.
Another awesome specialist who prioritizes explaining complex issues/ideas with balanced opinions. He seems to really be interested in sharing knowledge and give tips and not trying to create unnecessary conflict.
9:00 this is gold, people usually don't know what they are actually eating, bc they saw that "potatoes have fiber", they just eat it and think they ingested fiber. But potatoes have it mostly on the skin, same as apples for example. Other fruits and vegetables loose some of their properties by cooking them, or viceverse, so if you are trying to develop a diet for yourself, research deeply and/or ask a nutritionist if your research is ok.
Here is a DRASTIC example of that "whole vs. part nutrient difference theme": WHOLE eggs have vitamin D, omega-3's iron, vitamin B12, and vitamin A... but NOT WHITES (it's all in the yolk).
The bit about starving and feeling euphoric or clear and then having bad constipation etc really hit me. I was obese and lost a lot of weight but i was starving.
That part got me too. I have been gaining weight steadily since my 20s even though I worked out and barely ate (as in, forgot to eat several days in a row regularly). That euphoria would hit and I'd think "yeah, I'm burning calories right, I feel healthy and great, gonna lose weight". Next time I weighed myself +2lbs. Turns out my thyroid was hypoactive and I was inadvertently starving myself bc my body wasn't sending the "normal" warning signs. Thank goodness for finally getting a job with health insurance and getting a physical.
Exactly even if you where vegetarian and where in a deficit of calories you would have the same effect because you would not have the necessary amount of calories to sustain your body weight thus you lose weight
Just to echo other comments because I think it's so important: organic does not mean pesticide or herbicide free (it does mean antibiotic free, but there are very strict withdrawal periods following the use of antibiotics and certain medications are outright banned given the potential harm to people if accidently consumed, so this is a moot point). Some organic processes can actually be worse for the environment and soil quality, such as frequent tilling to deal with weeds for example. So it's not so cut and dry. Edited for stupid misspell
Check what your country qualifies as organic, in some places theres certifications (like the eu cerification) where it DOES mean its pesticide and herbicide free...
Wired usually gives us qualified people, but I think they dropped the ball on this one. Anyone can call themselves a "nutritionist," just like anyone can call themselves a "healer." "Dietician" is a legally protected title, much like "doctor."
@@777Skeptic Hmm, he is a doctor and this segment is called Nutrition Support. I'm not sure where you saw or heard the word nutrionist in this video or why you believe he is not an accredited medical expert since he has the title you say is legally protected.
@@gerbendekker3273 "Nutritionist" is literally in the title of the video. Yes, he's a doctor. What he isn't is a dietitian. He should stay in his lane. You wouldn't call an electrician for a plumbing issue, and you wouldn't call a plumber for an electric issue.
@@NorthernSpartan Look up amino acid deamination to glucose conversion to lipogenesis. It's not a direct pathway but it exists if you consume in excess, which was his point.
@@NorthernSpartan consuming excessive calories in the form of protein is absolutely stored into fat. Even it's done indirectly. Nice try at being dishonest though
@@XxChuyoxX Every macronutrient gets stored as fat if you're in a caloric surplus. This expert is making sound like the body only stores excess protein as fat, which is not the case. Adjusting for calories the body instead turns excess proteins into carbs to be used as fuel. Additionally overeating on a protein rich diet is a lot harder since proteins are the most satiating macronutrient.
I'm nowhere near as educated as this man, but I've learned a lot since I began weight lifting a half decade ago. Through my own research I was able to answer a good number of these questions and compare my thoughts to his. The Internet has a lot of crap on it, but it's good to know that you can still find the truth if you think critically on what you are reading. This is a great video.
@@aryore2411 I know. I was trying to get an opinion of an expert about this diet that a lot of people are trying and claiming it's good. Is that clear enough for you?
He lies constantly throughout this. Ketones convert glutamate into glutamine. That way you don't get a build up of glutamate which then can cause seizures. As for sugar your body will produce sugar in gluconeogenesis. This dude is completely lying about a ketogenic diet.
@@nathanieljohnson5908 I'm not the dietician you wish to respond to you, but the carnivore diet seems to be a legitimate option for very niche situations like many other diets that get more public traction than they should. Certain people with very specific autoimmune diseases sometimes seem to have tremendous relief in response to a carnivore diet based on my own observation, but this diet is not something everyone should be trying.
Thank you, Dr. Katz, for providing such valuable nutritional information! I’m really impressed with how you explain concepts like Keto, Paleo, and common misconceptions about carbohydrates in such a simple yet comprehensive way. The phrase ‘Eat food, not too much, mostly plants’ truly left a lasting impression. I hope to see more videos like this so we can better understand how to maintain a healthy and sustainable diet!
Best video on TH-cam! He does a great job breaking the stigma of eating healthy. No talking down and easily explains concepts. This is the internet at its best - free information that’s helping people! Thank you for posting.
I have psoriasis. I tried all sorts of diet changes. Increased pro biotics, cutting out wheat etc.. There were minor improvements. Then when I started intermittent fasting clean (black coffee and water) for 14 hours per day it kind of goes away. That's not all I'm doing. I need to maintain a high level of activity too. Walking, yoga, climbing and endurance weight training. If I back off on the activity or the fasting it comes back. So intermittent fasting helps to improve my quality of life. When the feet are bad they are cracked, bloody and raw and I can't even walk. I'm sticking with it!
Same here, psoriasis and also joint pains. IF has been beneficial. I'm three weeks into a keto/elimination diet and my symptoms are improving with every single day. Only dairy is some kefir and hard cheese. I'm gonna try adding in some fruits and veggies as I go along. I used to eat mostly plants so this diet is not to my taste. Overall I'm feeling pretty darn good. Much better than before I started.
yes, bad advice telling us that fasting and no fasting is the same... not at all, fasting have a lot of benefits, not only food quantity control, this doc advise was the bs here
@@DinkSmalwoodI had a sudden onset of joint pain (always had psoriasis that would come and go) and went on an elimination diet. Turned out i had developed an intolerance/allergy to dairy that was causing flare-ups in both conditions. It's been over 3 years, and I haven't had ANY flare-ups since. Wishing you luck in your hunt for the source!
Very true. Some organic food may actually use more pesticides than certain GMO foods. I do appreciate that he did allude to the fact that only some organic foods are more nutritious and that it doesn’t matter with all foods.
As an organic gardener myself, I must point out that 'pesticide' is a broad term legally. Anything that discourages, repels or kills pests is considered a pesticide. In organic agriculture we occasionally use Btk, a bacterial preparation that can kill certain caterpillars (like that of the cabbage butterfly). In conventional agriculture farmers use carbaryl, atrazine and others to accomplish the same goal. The problem is, these products also affect humans, as they tend to act on the nervous system. They also contaminate groundwater, something folks in the US corn belt have discovered. To suggest there is no real difference between conventional and organic is false. But you are free to buy whatever suits you. By the way, it has been well established, repeatedly, that washing produce does not remove a significant amount of pesticide residue. See for yourself by searching PubMed or even Google. Washing also fails to remove bacterial contamination such as salmonella or campylobacter.
It's important to state that the RDA for protein is to prevent malnutrition, not what's optimal. The scientific literature still hasn't really found any connection beetween protein and liver /kidney damage. Also, every macro gets converted to fats and protein is actually the least likely to form adipose tissue.
Yah that protein part in the video was straight up wrong. leftover protein gets turned to acid instead of fat? Huh? And since when is twice the RDI (which would be about 104g of protein IIRC) bad for anyone?
You do know protein intake depends on your activity level? 50g of protein is the minimum for "all" regardless of how much workout you do. I need to eat about 120g of protein/day to keep up with my training, so my recommended protein intake is roughly 120g. Double that would be 240g! Do you understand how painful bathroom visits would be? Protein turns acid and you can feel it in your rear. Ever over eaten at a BBQ?
> It's important to state that the RDA for protein is to prevent malnutrition, not what's optimal. thats just straight up a lie 0.8g/kg is about all you need, yes even if you go to the gym
I have awful portion control/mgmt. I fail every time… so I fast, which works effectively for me… One size doesn’t fit all; do what works for you whilst sticking to the dietary fundamentals, as beautifully explained by this absolute legend.
Try, seriously, a very short meal diary. Write down how your food makes you feel 5 minutes 30 minutes, 1 hour and 2 hour after eating. Then set portions before eating and see how it makes you feel. And nothing replaces actually experiencing that.
To be fair, portion control is BS, even the most disciplined of dieters can't maintain it for more than a few months. As long as those meals across the week contain all the necessary dietary components in a reasonable balance you're probably going to be fine. That's just how humans evolved. There's no reason for most people to eat as often as they do.
@@SmallSpoonBrigade I appreciate your PoV but I beg to differ. I had massive issues with stopping putting food in the gullet constantly, it was borderline out of control, but my self discipline is proper top tier. People that can’t control how much they eat at any one time, or like me used to eat even when not hungry, don’t have the capacity for balance, a majority are driven by extremes in personality e.g all or nothing, cold turkey etc. I have to restrict myself or I massively fall the wagon. So it’s strict & disciplined 6 days a week; once a week eat anything I crave, for me that’s Fri pm. I found a formula that works for me, I appreciate it’s not for everyone.
I'm so glad to hear someone say weight and BMI aren't everything. Been below both my whole life despite all kinds of diet changes and workout routines.
It's common knowledge that BMI isn't the end all be all of health, but it isn't all bs either. It's really meant for use in larger populations, in which case it's very accurate in making health predictions and when it is used at an individual level you don't use it alone with no other context. No sane person is going to look at a bodybuilder with 8% bodyfat and say he's fat just because his BMI is above 30. But if your BMI is over 30 and you have a lot of clearly visible excess fat, then yes it can be used as a relatively good indicator of health risks.
@Bob-v6h8t Oh, that's a problem then. Mine is less than 1%. I had a medical research done once that included measurement, the scales gave an error that my fat was outside of measurable range.
@@ChrisMorray if your bodyfat is less than 1%, you're dead. Like, actually dead. Sub 6% is reserved for the MOST elite athletes deliberately cutting for a competition of some sort. 1 week at ~4% and your organs effectively begin to fail.
@Bob-v6h8t no, he's just lying. Humans can't survive with less than 1% body fat, bodybuilders that you see on stage are like 3-5% range and they are extremely dehydrated and in that shape for a day or so. If any human stays at 3-4% range for any extended period of time lets say couple weeks, they'll have long term health issues with most internal organs. 1% is straight to morgue.
I am a lifestyle medicine educator who educates Chinese physicians in LM. This presentation is one of the most honest and accurate i have ever watched! Well done!
Yay for the celiac disease shoutout! Most people seem to think that either a) gluten is the devil and should be avoided by everyone or b) eating gluten-free is a fad and no one really has to avoid gluten. Thank you for offering some eduction on the subject.
Exactly! My relative with Celiac disease is very glad of all the awareness and product choices. But please, the rest of us digest pasta just fine! Don't deny yourself some enjoyment!
Thank you for this video. I'm a life-long vegetarian, or since I was 10 and am now 78. I do take B12 and recently, creatine, and go to the gym almost every day. My sons are always after me about getting more protein, and I do pay attention to it.
@@llamawalrushybrid lol imagine still eating corn flakes. ill let you google "kellog cornflakes history" and view any of the articles. brotha you are clueless!
What I would argue is the main benefit of intermittent fasting is that most people will sleep better if they give their body a long amount of time to fully digest before bedtime. Sleep is the tide that raises all boats; literally every health outcome is improved with increases in sleep quality. If there’s a magic health pill, it’s sleep. In other words, don’t skip breakfast. Skip dinner.
such a perfect video, well explained and simple! im sick of seeing people going along with diets that "health influencers" tell you is the best with no acknowledge whatsoever, just because they good in yapping
All calories get stored as fat if there is too much. Protein is also more thermogenic than Carbs or Fat, so you burn more energy when digesting/processing them.
One thing that got me: refined granulated sugar is dense. I measured all-purpose flour, which is 120g = 1 cup for most brands. Granulated sugar is 200g for 1 cup. When people use sugar cubes stacked spaciously to illustrate how much 1 cup of sugar is, it makes sugar look lighter. Soda is around 1/4 cups of sugar! I have made an entire tray of muffins using less granulated sugar. Show me the tray of muffins, not pretty-stacked sugar cubes. Fiber helped me significantly, but I do use the bathroom more, but when I do, it's fast.
I saw this video on my homepage, thinking that it would be another mainstream video that I wouldn’t agree with… But I’m so pleasantly surprised and I absolutely love this guy!
Outside of genetics and external factors, it's crazy how many health issues can be avoided with JUST simple diet and exercise. If you broad stroke a lot of health studies and "trends", its always boiled down to those 2 things. Its a pretty duh thing...and yet it's hard for a lot of people (obviously there's a lot of independent factors that contribute to that)
Only health issues that are lifestyle diseases. So mostly some types of diabetes and cardiovascular diseases. I point this out because so many people when they get sick get all the blame placed on their shoulders by doctors and community. Not to mention there are diseases where exercise is actually harmful (myalgic encephalomyleitis) The truth is we are powerless against most diseases on a personal level and only funding proper scientific research can help.
Unfortunately as a society, we feel entitled to have what we want when we want it. It seems so simple except when it’s denying yourself something you want and most people feel they deserve whatever that is.
@@GrainMuncher He is a doctor. But there are plently of doctors that are wrong. I mean i'm sure there's tons of doctors that will say exactly the opposite of everything that was said in this video, one of the sides has to be wrong.
Im disabled and have a very strict diet after losing half of my intestines, a mostly real food diet is absolutely possible for the majority of people, if i can make it happen, you probably can too. After 2 years of this style of eating, i cannot recommend it enough. Your body will thank you
Thank you for the fasting clarification. I have an issue with portion control and it’s helped much more than focusing on it throughout the day. Because I know have a “time limit” I don’t rush to jam food into my face but when I watch the clock and know my window is closing or before I even start, it allows me to be more conscious about what I am about to eat
I wish I could see some references to articles, especially for protein info. The topic seems very controversial, and this is the first time I encounter someone saying that Americans have twice as much protein as recommended. Most of the content I watched so far claimed the opposite 🤔
Look up Christopher Gardener interviews on the channel ZOE. He's a nutrition researcher at Stanford. He has been involved in the studies for the actual amount of protein someone needs. And yeah protein deficiency/mal nutrition of that sort doesn't really exist in the developed world. He found that just eating normal foods through out the day leads to people (on average) getting around twice the amount of protein they actually need. Even if you're an elite athlete who needs 4k+ calories, your protein requirement will increase, but you will still double your actual needs without really trying.
I've seen claims on americans eating twice the recommendation and at the same time that most americans do not get enough protein daily. These might be just different lenses? Minimun daily protein intake for non active men is roughly 50g, so double that would be 100g. I'm relatively small, but because of my training i need about 120g protein/day to keep up with my training. So for me double would actually mean 240g protein, which would be wild. It all depends on your activity level. Without training, 120g protein intake would mess with my stomach and make me feel sick. But 50g protein with the training would just leave me tired, hungry and lethardic.
@@SeppoSuutarithere’s been quite a few studies really encouraging about the benefits on health and heart. As we say trying doesn’t hurt. And better that than sodas
@@SeppoSuutari Fermented foods are also extremely good for the gut biome, which has many health benefits, including mental health. All of which has been studied
Wish they would of asked why the science of nutrition is so lacking compared to the other sciences. Why don't we have more KNOWNS rather than unknowns.
Because huge amount of money is involved, with mega corporations behind meat, dairy, snacks, candy, etc. blocking proper research and spreading misinformation.
I’d imagine it’s because people don’t care about nutrition as a whole New battery storage technology comes about - people will buy new iPhone or car Telling people to eat more vegetables and less chocolate cake isn’t something that is going to change for the most part, but people’s cognitive dissonance kicks in Look at the science behind climate change, people still disagree with it, but finding alternative ways to be energy independent for the next few centuries should still be something we strive for whether you accept it or not
I think, in part, this is also because nutrition can be difficult to study with randomized controlled trials (RCT) which is how western science studies/learns things. In a RCT, you have to have at least one group that has the experimental factor and one group that doesn’t. So if you were trying to figure out how beef consumption affects health, you’d measure a bunch of health markers, ask one group of randomly selected participants to eat beef and one group to not eat any beef, then re-check the health markers after a period of time. But some effects on health could take years to show up, so you’d have to ask folks to not eat beef for years. And if someone in the no beef eating group ate any beef during that time, it’d mean they didn’t do the experiment properly and their results would have to be thrown away. And there are ethical issues with even designing some experiments because you can’t ask people to do something that could possibly be dangerous. Like you can’t ask humans to stop eating or feed them three times their body weight in sugar because it would cause too much harm to the study participants.
I loved the way he ducked the 'are all calories equal' question. Of course 1=1 but there is more to eating than calories. You can eat appropriate amounts of calories eating Twinkies and be hungry and headed down malnutrition lane. Great information in general as well.
To me, it seems like the questioner is trying to get you to say that junk food( candies cookies pies and sodas) is just as healthy as eating organic (raw vegan nuts fresh vegetables and fruits), which is simply not true.
@@GrumpyOldMan70 I agree with your first post. The question was trying to ask if a calorie is a calorie not if the food is healthy or not. Many people have a misconception that if you eat carbs ie bread, that the calories are going to somehow magically turn into fat rather than knowing that if you are in a surplus of calories you are going to gain weight. Healthy or unhealthy are completely irrelevant to the question that was asked. Just like you originally said, twinkies at the same amount as a healthy diet may keep you at the same weight but is not necessarily good. 1800 calories of twinkies is the same as 1800 calories of a balanced diet.
It's even more complicated than that because of the way calories are calculated in the first place. Many foods have parts that don't get absorbed by the time they are excreted. I'm guessing you already know how the calorie numbers on packaging are derived. So, the claimed calorie information for some foods are overstated. Our bodies don't absorb the same percentage or even exact ingredients that are "burned off" in the method used in the calorie/nutrition calculation process.
I think one reason intermittent fasting works is because you become more mindful of what you eat. People tend to snack in between meals and even after dinner, but if you have a fixed time window, you usually start your fasting right after dinner, you don't push it back an hour to leave room for the chips or icecream you would otherwise have late in the evening. A late beer or wine is also out of the question if you stop consuming calories let's say at 8pm. I even snack between breakfast and lunch if I'm not actively fasting but if I'm focused on "first meal at noon, last meal at 8pm" a lot of the possibilities to mindless snack are just gone. As you said, it really makes it easier to control your calories because you don't have to think about it all the time and eventually need less discipline to say no to all the snacks and drinks, it's just a really easy and clear rule to go by.
My grandma died at 107 years old (Brazil). She smoked till her 80s. She ate so much sugar and ate so much fat, and was so healthy, not overweight, not underweight. She only died because she fractured a bone lifting a huge board of wood, and it fell to her foot, went to hospital and got an infection there. I bet she would still be alive today, totally sane, no brain diseases. Genetic plays a huge part in that.
good for her, but does her condition apply to everybody else? This is why we can't make a recommendation to a whole population based on a single person
I was thinking the same thing. This guy needs to read more recent publications, or phrase things in a less misleading way. No, you can't have too much protein. And even if it turns into fat, I would not count that as "having too much" Boo hoo, you added some weight. Now try having too much of some micronutrients such as Vitamin A and see what that does to you
@Mr.Humbleton tbf most dont need to eat that much protein it's really not advantageous my professor once said americans are consuming and focusing too much on protein and not so much on other important vitamins
This was such a good way to talk about it, not at all judging or condesending, i love that he understood that organic is expenisive and gave ways to save money on it, really great guy and video
Dude literally said keto=less brain activity while insinuating it makes people dumber. Which is completely ignorant of the actual science on how keto stop seizures. But sure no judging or condescension at all. Dude is actively harming people. Imagine you were one of the 30% of those epilepsy that aren't normalized by medication. They we're just told going keto means they'll be dumber because of reduced brain activity by this idiot. Which again false and actively harmful.
Adam Conover (Adam Ruins Everything) actually talked about the food pyramid in an episode of The G Word on Netflix. Where it talks about how it, in a nutshell, was created by the USDA to suggest ideal nutritional guidelines but ended up pushing the task on to food companies to create. Those same food companies produced grains and cereals. Well, what are you supposed to eat the most of according the food pyramid? Grains.
13:00 "Look at the ingredient list and look for things you recognize as food..." this is why you go to school and take biology, chemistry, and health classes. There seems to be some weird proudly uneducated trend of "if I can't pronounce it, I don't want to eat it" which just means "I didn't pay attention in school but I know better than you". Oh, maybe we can include nutrition science in PE class? Maybe that can be a thing.
Or, you do your own research? for god's sake, didn't you go to school and university? You should be able to do a simple research regarding artificial sweeteners. Just read a few research paper in reputable science Journals and you get your answer. You should not rely on random people to spoon feed you information 🙄
@@lilied1 Have you ever heard the Aristotle quote, “It is the mark of an educated mind to entertain a thought, without accepting it”? There’s nothing wrong with hearing different opinions. I’m surprised you would assume that I’m basing all my knowledge on artificial sweeteners on this guy. Btw, this isn’t just some random dude, a licensed nutritionist is definitely a credible source.
Reminder to all the upset skeptics and other people questioning this guy in the comments: Nutritionist is not a legally protected title. Anyone can call themselves a nutritionist. Dietician is the legally protected title that requires proof of education/qualification. Youre watching a video with the expert labeled as a Nutritionist You should not be surprised or offended if he says something you think is wrong or misleading, he was never burdened to prove he knows what hes talking about.
While I didn't really learn anything I didn't know already, it's a good video that does a good job at condensing a lot of valuable information and hopefully helps people to eat healthier.
YT channel has 3 free books by retired "Dr. John Campbell" (nursing PhD). British. Just fyi. Before covid he was also doing vids on nursing / medicine. He had a world wide fan base. ("I'd never have passed my == whatever == tests without your help.).. He's been focusing on Covid since the epidemic started.
The incredible kindness, earnestness and remarkable practicality with which he gives tips to "trade up" the "girl dinner" makes me really want to copy his style to my clinical practice! 🙏🏽
12:09, horses and oxs are bad examples. they have major internal hardware to turn grass and plants and literally spend all day digesting. And then they have to eat their own cudd over and over again.
Also gorrillas grow their own protein via their gut microbiome, so, its also just major internal hardware. We cant just grow so much in our microbiome that we can start getting sufficient amounts of protein
Came to the comment section to add this. His statement on large animals that are herbivores was problematic for a number of reasons and ignores a lot of differences in biology.
I shut down when he mentioned Blue Zones. That's a marketing term coined by a guy who made a book about it. Peer-reviewed research does not back up his findings.
“Aim to love the food that loves you back”. What a line
no matter the question love is the answer
My dog loves me
@@milanbekkermusichitler's love for a certain race makes him the most loved man in the world.. i get what you mean now
I had a cow that loved me a lot.
Cows love me, and I love beef.
Really appreciate that he just sounds kind, like he wants to be helpful, no condescending crap that so many people have unfortunately learned to brace for when trying to learn about health.
Over confident was my take.
@@CarlosVixilcan you elaborate on this? In my opinion, he was very fair about certain controversial questions like keto and Paleo diet. He doesn’t use extreme language to either praise or condemn them, but focuses on their origins, their difficulty to adhere to, and their effects on your body.
@@wendys9500 the very first section he mentioned Americans having too much protein but that is contentious there’s some that think we need a lot more. Simply saying “research i have read…” or “I subscribe to the idea” would have made things less dogmatic in my opinion
Unfortunately, there's a lot of misinformation in this video. His discussion about the supposed dangers of a high-protein diet are especially unfounded.
@@synchronium24i also wasn’t a fan of his takes. I think he’s part of this old wave of nutrition where you’re only encouraged to cut out “bad” foods instead of focusing on improving your diet. I would’ve liked to have heard “organic may be better, but it’s more important that you’re eating veggies however you can.” It was a little too cut and dry
As a medical doctor this is one of the most accurate and succinct representations of evidence based food science I have seen on the internet. It is so hard to get someone to present an evidence based view in this sphere. Well done.
Do you know of any other really good food science resources? It's always difficult to find good sources that aren't mostly opinion or an ad for something.
@skypilgrim Search for Layne Norton. He does a really good job of providing an unbiased breakdown of the latest nutrition science. He will always reference the studies and provides links, something that is lacking with a lot of online "nutritionists."
@@skypilgrim yes ist called: nutrition made simple. And its by far the best evidence based channel
@@Alex-bl8uh thank you! I'll check them out :)
@@skypilgrimtalon fitness is also great! His tier lists change the way you think about food and makes it fun to pick out and be able to grade the nutritional value of your meals
This could be a whole show. There are so many questions regarding food. A part two would be awesome.
yes
How tho. What questions. What other species of animal in the entire world has to ask questions about what they should it.
@jacobjee5238 what other species has developed to a point where they have so many options that this is a problem?
Don't be silly.
@@jacobjee5238the world of processed foods has changed everything. We don’t just eat Whole foods like in the past. The human diet has had tremendous change over the last century, so there are many unknowns. Natural diet was around for hundred of thousands years. Diets full of processed foods… not so much.
You should check out the podcast The Maintenance Phase. There are also some nutritionist and dietitian channels on TH-cam. If you want more of this kind of thing. I also think they should do a part 2 with him too
the fact that he talked about girl dinner is hilarious to me lmao
why
I found it funny that someone even wrote that in as a question
I still dont know what girl dinner is? Not heard of it lol.
@@HumbleBee123just a strange little meal of "girlish" snacks. no cooking needed and usually fruit, cheese, and some grain thing. or one single cupcake it varies
I never heard of this but it makes sense
As a certified HORRIBLE food-intake type person, this was enlightening. He made it simple, relatable, and grounded in science. Thanks, doc.
just say junk food
Wired really finds the most likeable people everytime
lol. rabid Vegangelicals are "likeable?"
@@chuckleezodiac24 yes
@@chuckleezodiac24 No rabid vegan would say they are "mostly" vegan. He advised us to eat more vegetables and to not overeat meat. That's a rabid vegan to you?
Seriously. You're a goose.
Yeah they're good at this.
@@chuckleezodiac24Compared to carnivores? Definitely lol.
“Eat real food, not too much, mostly plants” -Michael Pollan
I'm gonna start quoting this on a daily basis
Thanks for the credit
I want more of my food and less of my food’s food.
@@Wired4Life2spoken like a true colon cancer patient.
That quote hangs inside my kitchen cabinet - have followed Pollans advice for years now 👏🏻👍🏻
I'm about halfway through my food and nutrition science degree, and this guy just made me really excited to start the next semester. I love learning about nutrition so much, it's kinda magical to me 😂
I was also excited to realise I knew how to explain most of these answers, yay for learning!
That’s the degree I want to go for as well! Best of luck with your studies
@anelaboratedream it's a really rewarding degree because you realise how applicable it is to everyday life. I hope you go for it and best of luck if you do. It is a challenging degree but so worth it so far!
I think I learn more watching experts on Wired than I ever did when I was in school. Even if it’s a topic I’ve never studied or thought about, I still enjoy learning about it when I watch these videos
Typical laziness of imagination. I agree with you about school. I got so bored that I dropped out at 16. I'm old enough that the Internet didn't exist until I was in my mid 30s and now that it is available as a resource I learn several new things every day. In fact, I am notorious for immediately researching anything I don't know about.
Don't rely on a single You Tube channel for learning. Get into the reading habit, any kind of books you like-you will learn. Look at other channels about things you're interested in. I like Modern TV History, Eating History, even GMM can be educational. Keep your mind active and it will stay young.
school isn't there for you to find world interesting - that part is within your own hands. School is there to prepare you for university and existence - basic knowledge. If you want to listen to cool experts watch university's lectures. Great professors with insane amount of knowledge within their speciality.
Unfortunately, a lot of the info in this video is misinformation. Especially making a boogeyman out of high-protein diets.
@@Kokose This is true. @Omar-wq9dz this is probably why you like the internet more than school lol. I was always that kid in the back of the class, kinda listening but absent. I would scribble and draw on my notebook but throughout my education I kinda skated by with decent grades. Then over time you realize that the internet is an infinite well of information and you can simply pick and choose what you find interesting and learn in so many ways. These videos are good because they explain it simply and well but also don't assume that you are a moron watching it and have a functioning brain and IQ.. Oh and there isn't the stress of a test later 😅
@@Kokosetrue
Love the comment on girl dinner, i think its a great idea for people who have problems with preparing meals like with adhd or some physical disabilities, but instead focus on the nutritional contents of the meal!
I appreciated he didn't talk down about it, that was really nice to see.
Absolutely! I’m an AuDHD adult (autism and ADHD) and am also going through some tough times right now… my executive function is not 100 percent right now, even for me. So convenience matters!
Yeeeessss. Because the alternative is frozen pizza over and over again, and I feel like that's a loss 100% of the time.
I never knew it had a name but we eat like that a lot in my family. We are all just so busy but it really started when my kids were small. My youngest was a ridiculously picky eater and we found that he would eat better if it was little bits of things. We already eat fairly healthy but I'm always open to making more of those switches he talked about to make our girl dinner even better 😊
@@godslittlestidiot2984 why , its simply a bad thing
As a note, blue zones were recently mostly discredited as a result of data collection biases rather than real data. This is *not* a knock on this expert though, at the time this video was published the blue zones theory had not yet faced significant refutation, and honestly his advice on that point is probably still good anyway.
Also turning protein to fat is not a thing
I mean blue zone diet was never a complete explanations and genetics play a huge part. But I’m curious, could you point me to the source of the blue zone diet being disputed? I had a quick search and couldn’t find much in terms of journal articles. There was one that discussed the theory to be too simplified (which we already knew). The reason I’m skeptical of your claim is because an entire 20 years of scientific literature can’t just suddenly be wrong due to a single claim. It would take a lot to disprove the mountains of evidence that came out of blue zone research, not to mention the parallel studies showing the health benefits of predominantly plant based diets, caloric moderation, daily activity, etc.
Look up Saul Newman.
Interesting just looked him up. He does make a lot of valid points and obviously has research to back him. It will be interesting to see where that takes things with blue zone diets. But it’s worthwhile mentioning, like I already did earlier, that blue zone is not the only hypothesis that a predominantly plant based diet is healthier for you. There is plenty of direct observational research to back that claim. So all in all interesting, but doesn’t change the direction of the dietary advice.
@@jeremymcadam7400 how so? What does the body do with excess protein then?
I am an RD (Registered Dietitian) and I approve this message! I have a few quibbles (organic does not mean pesticide free) but overall solid info!
I spotted that too, plus gorillas do actually eat animal protein in insects, and they digest protein differently than humans do.
@@gminors And a lot of animals we consider to be herbivores actually sometimes eat meat when they find it, like deer. Few evolved organisms subsist on only one main source of sustenance and most herbivores and carnivores have omnivorous habits.
@@gminorsthey have stomachs that are able to digest way more nutrients out of their diet. they also eat about 40 lbs of food a day
@@laurag502 exactly!
"Organic" is so complicated, especially for mid-integration farmers. I'm glad to say that most food on the shelves is fine, but I'm just worried about how the process is done. As it goes, "Organic is fine for the people, but we don't know about the land." But just like I don't expect every person to know about how they get they're water, I don't think they should have to think about about who is making they're food. It overall just feels like a thing people have to look up that people working in the industry already know and should have taken care of.
Interesting how the blue zones are all near the ocean and all surrounded by nature and hives of physical activity as well. Sounds like there's more than just food to the whole longevity thing.
Exercise is the number one indicator of longevity
I think community and connection is a big part of longevity, too :)
Food + physical activity + relationships. Food should be relative to where you live.
I'm in Colorado and everyone, outside of trashy suburbs near the big cities, is healthy. I miss the ocean, but those mountains make it super easy to get fit. Long hikes with sick views.
With warm, great weather. I think these things definitely contribute a lot. Ain’t nobody living to 100 in the arctic lol.
About intermittent fasting: to my knowledge it is not necessarily about cutting calories and weight loss, but giving the body a longer break to digest. In that case you would eat all of the meals you normally eat distributed throughout the day in a relatively short amount of time.
Another awesome specialist who prioritizes explaining complex issues/ideas with balanced opinions. He seems to really be interested in sharing knowledge and give tips and not trying to create unnecessary conflict.
lol they put half a peanut butter cup on that charcutterie like anyone has ever eaten half a peanut butter cup in the history of the multiverses
Hence the girl diet. Women will eat peanut butter cups in like 5 bites somehow.
9:00 this is gold, people usually don't know what they are actually eating, bc they saw that "potatoes have fiber", they just eat it and think they ingested fiber. But potatoes have it mostly on the skin, same as apples for example. Other fruits and vegetables loose some of their properties by cooking them, or viceverse, so if you are trying to develop a diet for yourself, research deeply and/or ask a nutritionist if your research is ok.
Some foods are digested better when cooked. Raw isn't always the way to go.
Here is a DRASTIC example of that "whole vs. part nutrient difference theme": WHOLE eggs have vitamin D, omega-3's iron, vitamin B12, and vitamin A... but NOT WHITES (it's all in the yolk).
The bit about starving and feeling euphoric or clear and then having bad constipation etc really hit me. I was obese and lost a lot of weight but i was starving.
That part got me too. I have been gaining weight steadily since my 20s even though I worked out and barely ate (as in, forgot to eat several days in a row regularly). That euphoria would hit and I'd think "yeah, I'm burning calories right, I feel healthy and great, gonna lose weight". Next time I weighed myself +2lbs. Turns out my thyroid was hypoactive and I was inadvertently starving myself bc my body wasn't sending the "normal" warning signs. Thank goodness for finally getting a job with health insurance and getting a physical.
Exactly even if you where vegetarian and where in a deficit of calories you would have the same effect because you would not have the necessary amount of calories to sustain your body weight thus you lose weight
Part 2, please! Dr. David Katz was a joy to listen to and so helpful.
me watching this while eating a pop tart 👁️👄👁️
😂
Just to echo other comments because I think it's so important: organic does not mean pesticide or herbicide free (it does mean antibiotic free, but there are very strict withdrawal periods following the use of antibiotics and certain medications are outright banned given the potential harm to people if accidently consumed, so this is a moot point). Some organic processes can actually be worse for the environment and soil quality, such as frequent tilling to deal with weeds for example. So it's not so cut and dry.
Edited for stupid misspell
This needs more upvotes
Check what your country qualifies as organic, in some places theres certifications (like the eu cerification) where it DOES mean its pesticide and herbicide free...
@@___echo___ forgive my US-centric comment, I should have specified. I'm only familiar with US agricultural standards/practices/definitions.
@@BleachBasket108 no worries, still a good comment, I had no clue that organic in the US means it could still have pesticides/herbicides.
i don't get it...what's then the difference between organic and non-organic fruits/leafy vegetables? i thought it's about use of chemicals
Give the producer and the team of these series at Wired a raise! They are always killing it! Bravo! 👏👏
Wired usually gives us qualified people, but I think they dropped the ball on this one.
Anyone can call themselves a "nutritionist," just like anyone can call themselves a "healer."
"Dietician" is a legally protected title, much like "doctor."
@@777Skeptic Hmm, he is a doctor and this segment is called Nutrition Support. I'm not sure where you saw or heard the word nutrionist in this video or why you believe he is not an accredited medical expert since he has the title you say is legally protected.
@@gerbendekker3273 "Nutritionist" is literally in the title of the video. Yes, he's a doctor. What he isn't is a dietitian. He should stay in his lane.
You wouldn't call an electrician for a plumbing issue, and you wouldn't call a plumber for an electric issue.
@@777Skeptic What did he say he's not supposed to as a nutritionist that would have been ok to say as a dietitian?
@@gerbendekker3273 That's besides the point. The point is he's not a dietitian, so the information isn't as reliable.
Not me watching this while slamming a Wendy's 4 for 4
This is one of the most informative videos I've ever seen. Please have Dr. Katz back again!
Actual Nutritionist here. Protein is not stored into fat
@@NorthernSpartan Look up amino acid deamination to glucose conversion to lipogenesis. It's not a direct pathway but it exists if you consume in excess, which was his point.
@@NorthernSpartan consuming excessive calories in the form of protein is absolutely stored into fat. Even it's done indirectly. Nice try at being dishonest though
@@XxChuyoxX Every macronutrient gets stored as fat if you're in a caloric surplus. This expert is making sound like the body only stores excess protein as fat, which is not the case. Adjusting for calories the body instead turns excess proteins into carbs to be used as fuel. Additionally overeating on a protein rich diet is a lot harder since proteins are the most satiating macronutrient.
@@NorthernSpartani think you should retake your biochemistry class.
I really enjoyed this! He made it easy to understand the concepts without ever feeling dismissive or condescending about the questions or concepts!
He doesn’t know what he’s talking about lol
I'm nowhere near as educated as this man, but I've learned a lot since I began weight lifting a half decade ago. Through my own research I was able to answer a good number of these questions and compare my thoughts to his. The Internet has a lot of crap on it, but it's good to know that you can still find the truth if you think critically on what you are reading. This is a great video.
I really appreciate that you went through the different trendy diets and mentioned some science there, too. Very helpful!
I’m a registered dietitian and enjoyed this video, nutrition is the foundation of good health
Yup! What do you think about a "Carnivorous" diet, or people who eat only meat? I keep seeing people saying it's healthy
@@nathanieljohnson5908 The video is very clear on this, “Eat real food, not too much, mostly plants”
@@aryore2411 I know. I was trying to get an opinion of an expert about this diet that a lot of people are trying and claiming it's good. Is that clear enough for you?
He lies constantly throughout this. Ketones convert glutamate into glutamine. That way you don't get a build up of glutamate which then can cause seizures. As for sugar your body will produce sugar in gluconeogenesis. This dude is completely lying about a ketogenic diet.
@@nathanieljohnson5908 I'm not the dietician you wish to respond to you, but the carnivore diet seems to be a legitimate option for very niche situations like many other diets that get more public traction than they should. Certain people with very specific autoimmune diseases sometimes seem to have tremendous relief in response to a carnivore diet based on my own observation, but this diet is not something everyone should be trying.
Thank you, Dr. Katz, for providing such valuable nutritional information! I’m really impressed with how you explain concepts like Keto, Paleo, and common misconceptions about carbohydrates in such a simple yet comprehensive way. The phrase ‘Eat food, not too much, mostly plants’ truly left a lasting impression. I hope to see more videos like this so we can better understand how to maintain a healthy and sustainable diet!
Best video on TH-cam! He does a great job breaking the stigma of eating healthy. No talking down and easily explains concepts. This is the internet at its best - free information that’s helping people! Thank you for posting.
No, this video is complete bullcrap
Best advice someone told me: Learn the difference between real hungry and "fake hungry"
Usually we are thirsty or bored
I have psoriasis. I tried all sorts of diet changes. Increased pro biotics, cutting out wheat etc.. There were minor improvements. Then when I started intermittent fasting clean (black coffee and water) for 14 hours per day it kind of goes away. That's not all I'm doing. I need to maintain a high level of activity too. Walking, yoga, climbing and endurance weight training. If I back off on the activity or the fasting it comes back. So intermittent fasting helps to improve my quality of life. When the feet are bad they are cracked, bloody and raw and I can't even walk. I'm sticking with it!
Same here, psoriasis and also joint pains. IF has been beneficial. I'm three weeks into a keto/elimination diet and my symptoms are improving with every single day. Only dairy is some kefir and hard cheese. I'm gonna try adding in some fruits and veggies as I go along. I used to eat mostly plants so this diet is not to my taste. Overall I'm feeling pretty darn good. Much better than before I started.
yes, bad advice telling us that fasting and no fasting is the same... not at all, fasting have a lot of benefits, not only food quantity control, this doc advise was the bs here
@@DinkSmalwoodI had a sudden onset of joint pain (always had psoriasis that would come and go) and went on an elimination diet. Turned out i had developed an intolerance/allergy to dairy that was causing flare-ups in both conditions. It's been over 3 years, and I haven't had ANY flare-ups since. Wishing you luck in your hunt for the source!
This Dr. is under informed on fasting.
organic does not mean "no pesticides" it just uses different pesticides. you should be washing your produce before you eat it organic or not.
Very true. Some organic food may actually use more pesticides than certain GMO foods. I do appreciate that he did allude to the fact that only some organic foods are more nutritious and that it doesn’t matter with all foods.
Was about to write this comment
Listeria and e coli are totally organic!
yes! i came here to say this. says "herbicides should not be part of the human diet" then says it's not on organic produce... wrong! 😪
As an organic gardener myself, I must point out that 'pesticide' is a broad term legally. Anything that discourages, repels or kills pests is considered a pesticide. In organic agriculture we occasionally use Btk, a bacterial preparation that can kill certain caterpillars (like that of the cabbage butterfly). In conventional agriculture farmers use carbaryl, atrazine and others to accomplish the same goal. The problem is, these products also affect humans, as they tend to act on the nervous system. They also contaminate groundwater, something folks in the US corn belt have discovered. To suggest there is no real difference between conventional and organic is false. But you are free to buy whatever suits you.
By the way, it has been well established, repeatedly, that washing produce does not remove a significant amount of pesticide residue. See for yourself by searching PubMed or even Google. Washing also fails to remove bacterial contamination such as salmonella or campylobacter.
It's important to state that the RDA for protein is to prevent malnutrition, not what's optimal.
The scientific literature still hasn't really found any connection beetween protein and liver /kidney damage. Also, every macro gets converted to fats and protein is actually the least likely to form adipose tissue.
Yah that protein part in the video was straight up wrong. leftover protein gets turned to acid instead of fat? Huh? And since when is twice the RDI (which would be about 104g of protein IIRC) bad for anyone?
@@nickflig yeah i dont get it. doesn't seem that much of a professional to me
You do know protein intake depends on your activity level? 50g of protein is the minimum for "all" regardless of how much workout you do. I need to eat about 120g of protein/day to keep up with my training, so my recommended protein intake is roughly 120g.
Double that would be 240g! Do you understand how painful bathroom visits would be? Protein turns acid and you can feel it in your rear.
Ever over eaten at a BBQ?
Came here to side eye his protein take too. Who are these people getting too much protein? I struggle to get 100g a day and I weigh 165 lbs.
> It's important to state that the RDA for protein is to prevent malnutrition, not what's optimal.
thats just straight up a lie
0.8g/kg is about all you need, yes even if you go to the gym
Bring this amazing person back! Some really important information is being shared and shared so accessibly, such a delight to listen to him!
I have awful portion control/mgmt. I fail every time… so I fast, which works effectively for me… One size doesn’t fit all; do what works for you whilst sticking to the dietary fundamentals, as beautifully explained by this absolute legend.
Try, seriously, a very short meal diary. Write down how your food makes you feel 5 minutes 30 minutes, 1 hour and 2 hour after eating. Then set portions before eating and see how it makes you feel. And nothing replaces actually experiencing that.
To be fair, portion control is BS, even the most disciplined of dieters can't maintain it for more than a few months. As long as those meals across the week contain all the necessary dietary components in a reasonable balance you're probably going to be fine. That's just how humans evolved. There's no reason for most people to eat as often as they do.
@@SmallSpoonBrigade I appreciate your PoV but I beg to differ. I had massive issues with stopping putting food in the gullet constantly, it was borderline out of control, but my self discipline is proper top tier.
People that can’t control how much they eat at any one time, or like me used to eat even when not hungry, don’t have the capacity for balance, a majority are driven by extremes in personality e.g all or nothing, cold turkey etc.
I have to restrict myself or I massively fall the wagon. So it’s strict & disciplined 6 days a week; once a week eat anything I crave, for me that’s Fri pm. I found a formula that works for me, I appreciate it’s not for everyone.
Exactly the same here@@BungleTheGooner
@@lgolem09lwait can you explain this more
Love this info! What is healthy for the heart and the brain is also healthy for the eyes! 🎉
For the first time ever, I have ended up loving a nutritionist!! I would love to see more videos featuring him.
I'm so glad to hear someone say weight and BMI aren't everything. Been below both my whole life despite all kinds of diet changes and workout routines.
below ? how much do you weight?
It's common knowledge that BMI isn't the end all be all of health, but it isn't all bs either. It's really meant for use in larger populations, in which case it's very accurate in making health predictions and when it is used at an individual level you don't use it alone with no other context. No sane person is going to look at a bodybuilder with 8% bodyfat and say he's fat just because his BMI is above 30. But if your BMI is over 30 and you have a lot of clearly visible excess fat, then yes it can be used as a relatively good indicator of health risks.
@Bob-v6h8t Oh, that's a problem then. Mine is less than 1%. I had a medical research done once that included measurement, the scales gave an error that my fat was outside of measurable range.
@@ChrisMorray if your bodyfat is less than 1%, you're dead. Like, actually dead. Sub 6% is reserved for the MOST elite athletes deliberately cutting for a competition of some sort. 1 week at ~4% and your organs effectively begin to fail.
@Bob-v6h8t no, he's just lying. Humans can't survive with less than 1% body fat, bodybuilders that you see on stage are like 3-5% range and they are extremely dehydrated and in that shape for a day or so. If any human stays at 3-4% range for any extended period of time lets say couple weeks, they'll have long term health issues with most internal organs. 1% is straight to morgue.
This is a lot of information to digest.
this is the funniest comment i have ever read
first is wrong right ?
@@perlovgren919 You must live a very boring life.
@@Arcessitor I dont agree, I read the newspaper comics every month and they are usually hilarious.
Mostly incorrect information
I am a lifestyle medicine educator who educates Chinese physicians in LM. This presentation is one of the most honest and accurate i have ever watched!
Well done!
Oh my gosh, Dr. Katz! I’m reading his textbook for my Nutrition Planning class in for my Science of Nutrition degree!
So you're being indoctrinated with text books centering around epidemiological research which is the weakest form... Cool cool
Yay for the celiac disease shoutout! Most people seem to think that either a) gluten is the devil and should be avoided by everyone or b) eating gluten-free is a fad and no one really has to avoid gluten. Thank you for offering some eduction on the subject.
Exactly! My relative with Celiac disease is very glad of all the awareness and product choices. But please, the rest of us digest pasta just fine! Don't deny yourself some enjoyment!
“and then girl dinner won’t be holding you back” is so funny and so respectful lol
Thank you for this video. I'm a life-long vegetarian, or since I was 10 and am now 78. I do take B12 and recently, creatine, and go to the gym almost every day. My sons are always after me about getting more protein, and I do pay attention to it.
dang almost like you wouldnt have to supplement or worry about protein if you just ate meat like a normal person
@@burritodog3634 Who crapped in your carne flakes?
@@burritodog3634 Lmao triggered snowflake
@@burritodog3634brother did you hear what the guy just said about veg/vegan diets?
@@llamawalrushybrid lol imagine still eating corn flakes. ill let you google "kellog cornflakes history" and view any of the articles. brotha you are clueless!
What I would argue is the main benefit of intermittent fasting is that most people will sleep better if they give their body a long amount of time to fully digest before bedtime. Sleep is the tide that raises all boats; literally every health outcome is improved with increases in sleep quality. If there’s a magic health pill, it’s sleep.
In other words, don’t skip breakfast. Skip dinner.
such a perfect video, well explained and simple! im sick of seeing people going along with diets that "health influencers" tell you is the best with no acknowledge whatsoever, just because they good in yapping
All calories get stored as fat if there is too much. Protein is also more thermogenic than Carbs or Fat, so you burn more energy when digesting/processing them.
One thing that got me: refined granulated sugar is dense. I measured all-purpose flour, which is 120g = 1 cup for most brands. Granulated sugar is 200g for 1 cup. When people use sugar cubes stacked spaciously to illustrate how much 1 cup of sugar is, it makes sugar look lighter. Soda is around 1/4 cups of sugar! I have made an entire tray of muffins using less granulated sugar. Show me the tray of muffins, not pretty-stacked sugar cubes.
Fiber helped me significantly, but I do use the bathroom more, but when I do, it's fast.
I saw this video on my homepage, thinking that it would be another mainstream video that I wouldn’t agree with… But I’m so pleasantly surprised and I absolutely love this guy!
Outside of genetics and external factors, it's crazy how many health issues can be avoided with JUST simple diet and exercise. If you broad stroke a lot of health studies and "trends", its always boiled down to those 2 things.
Its a pretty duh thing...and yet it's hard for a lot of people (obviously there's a lot of independent factors that contribute to that)
And sleep!
Maybe not smoking and drinking alcohol too
@@abc123po true but that goes into diet
Only health issues that are lifestyle diseases. So mostly some types of diabetes and cardiovascular diseases. I point this out because so many people when they get sick get all the blame placed on their shoulders by doctors and community. Not to mention there are diseases where exercise is actually harmful (myalgic encephalomyleitis) The truth is we are powerless against most diseases on a personal level and only funding proper scientific research can help.
Unfortunately as a society, we feel entitled to have what we want when we want it. It seems so simple except when it’s denying yourself something you want and most people feel they deserve whatever that is.
This was so informative. I hope to see more of Dr. Katz!
This video was an absolute joke
He’s not a doctor.
@@GrainMuncher proof?
@@GrainMuncher He is a doctor. But there are plently of doctors that are wrong. I mean i'm sure there's tons of doctors that will say exactly the opposite of everything that was said in this video, one of the sides has to be wrong.
@@average.yt.commenter609doctors receive an absurdly low amount of education on nutrition.
Im disabled and have a very strict diet after losing half of my intestines, a mostly real food diet is absolutely possible for the majority of people, if i can make it happen, you probably can too. After 2 years of this style of eating, i cannot recommend it enough. Your body will thank you
I really appreciate this episode! Thank you! A Part 2 would be awesome
Resistance training is an amazing exercise that everyone should give a try
A Dietician is the proper qualification to answer diet questions. Anyone can call themselves a Nutritionist.
He is a nutrition science, you pinecone.
Thank you for the fasting clarification. I have an issue with portion control and it’s helped much more than focusing on it throughout the day. Because I know have a “time limit” I don’t rush to jam food into my face but when I watch the clock and know my window is closing or before I even start, it allows me to be more conscious about what I am about to eat
I wish I could see some references to articles, especially for protein info. The topic seems very controversial, and this is the first time I encounter someone saying that Americans have twice as much protein as recommended. Most of the content I watched so far claimed the opposite 🤔
Exactly. I would love to see him backing up that claim
Look up Christopher Gardener interviews on the channel ZOE. He's a nutrition researcher at Stanford. He has been involved in the studies for the actual amount of protein someone needs. And yeah protein deficiency/mal nutrition of that sort doesn't really exist in the developed world. He found that just eating normal foods through out the day leads to people (on average) getting around twice the amount of protein they actually need. Even if you're an elite athlete who needs 4k+ calories, your protein requirement will increase, but you will still double your actual needs without really trying.
I've seen claims on americans eating twice the recommendation and at the same time that most americans do not get enough protein daily. These might be just different lenses?
Minimun daily protein intake for non active men is roughly 50g, so double that would be 100g. I'm relatively small, but because of my training i need about 120g protein/day to keep up with my training. So for me double would actually mean 240g protein, which would be wild. It all depends on your activity level. Without training, 120g protein intake would mess with my stomach and make me feel sick. But 50g protein with the training would just leave me tired, hungry and lethardic.
Who website says us and England are not eating enough complete proteins missing B1 and B2 in particular as I remember off the top of my head..
It’s actually pretty well documented! Easy to look up on a search engine! I remember doing a writing a paper on this in high school
Love him - no food shaming and realistic + simple advice to follow.
Simple, and not very useful.
nobody asked, but adding fermented foods such as kefir, genuine kvass or sauerkraut is also very good for you!
Might be. Buuut there's no strong evidence for it.
@@SeppoSuutarithere’s been quite a few studies really encouraging about the benefits on health and heart. As we say trying doesn’t hurt. And better that than sodas
@@SeppoSuutari Fermented foods are also extremely good for the gut biome, which has many health benefits, including mental health. All of which has been studied
Absolutely, they're full of probiotics.
Girl when he pulled out that board at 6:17 to explain girl dinner I felt personally attacked
Looked delicious, though 😅🤭
"aim to love the food that loves you back" - IMPORTANT WORDS TO LIVE BY.
Wish they would of asked why the science of nutrition is so lacking compared to the other sciences. Why don't we have more KNOWNS rather than unknowns.
It used to be pretty good but they erased that knowledge for profit, then Americans started getting fat and diseases.
Because huge amount of money is involved, with mega corporations behind meat, dairy, snacks, candy, etc. blocking proper research and spreading misinformation.
I’d imagine it’s because people don’t care about nutrition as a whole
New battery storage technology comes about - people will buy new iPhone or car
Telling people to eat more vegetables and less chocolate cake isn’t something that is going to change for the most part, but people’s cognitive dissonance kicks in
Look at the science behind climate change, people still disagree with it, but finding alternative ways to be energy independent for the next few centuries should still be something we strive for whether you accept it or not
I think, in part, this is also because nutrition can be difficult to study with randomized controlled trials (RCT) which is how western science studies/learns things. In a RCT, you have to have at least one group that has the experimental factor and one group that doesn’t. So if you were trying to figure out how beef consumption affects health, you’d measure a bunch of health markers, ask one group of randomly selected participants to eat beef and one group to not eat any beef, then re-check the health markers after a period of time. But some effects on health could take years to show up, so you’d have to ask folks to not eat beef for years. And if someone in the no beef eating group ate any beef during that time, it’d mean they didn’t do the experiment properly and their results would have to be thrown away. And there are ethical issues with even designing some experiments because you can’t ask people to do something that could possibly be dangerous. Like you can’t ask humans to stop eating or feed them three times their body weight in sugar because it would cause too much harm to the study participants.
I loved the way he ducked the 'are all calories equal' question. Of course 1=1 but there is more to eating than calories. You can eat appropriate amounts of calories eating Twinkies and be hungry and headed down malnutrition lane. Great information in general as well.
To me, it seems like the questioner is trying to get you to say that junk food( candies cookies pies and sodas) is just as healthy as eating organic (raw vegan nuts fresh vegetables and fruits), which is simply not true.
@@kobe51 Obviously I agree with you. I just like how he side stepped out and got the right information out there.
@@GrumpyOldMan70 I agree with your first post. The question was trying to ask if a calorie is a calorie not if the food is healthy or not. Many people have a misconception that if you eat carbs ie bread, that the calories are going to somehow magically turn into fat rather than knowing that if you are in a surplus of calories you are going to gain weight. Healthy or unhealthy are completely irrelevant to the question that was asked. Just like you originally said, twinkies at the same amount as a healthy diet may keep you at the same weight but is not necessarily good. 1800 calories of twinkies is the same as 1800 calories of a balanced diet.
@@kobe51 it's a question of calorific value vs nutritional value
It's even more complicated than that because of the way calories are calculated in the first place.
Many foods have parts that don't get absorbed by the time they are excreted.
I'm guessing you already know how the calorie numbers on packaging are derived.
So, the claimed calorie information for some foods are overstated.
Our bodies don't absorb the same percentage or even exact ingredients that are "burned off" in the method used in the calorie/nutrition calculation process.
I stopped eating breakfast a few years ago and never looked back. In the mornings I feel energized and mentally sharper!
I think one reason intermittent fasting works is because you become more mindful of what you eat. People tend to snack in between meals and even after dinner, but if you have a fixed time window, you usually start your fasting right after dinner, you don't push it back an hour to leave room for the chips or icecream you would otherwise have late in the evening. A late beer or wine is also out of the question if you stop consuming calories let's say at 8pm. I even snack between breakfast and lunch if I'm not actively fasting but if I'm focused on "first meal at noon, last meal at 8pm" a lot of the possibilities to mindless snack are just gone. As you said, it really makes it easier to control your calories because you don't have to think about it all the time and eventually need less discipline to say no to all the snacks and drinks, it's just a really easy and clear rule to go by.
0:25 in and I feel like I got all I need! Wow, talk about nutritional 😂
Great video! Info packed and tightly edited.
My grandma died at 107 years old (Brazil). She smoked till her 80s. She ate so much sugar and ate so much fat, and was so healthy, not overweight, not underweight. She only died because she fractured a bone lifting a huge board of wood, and it fell to her foot, went to hospital and got an infection there. I bet she would still be alive today, totally sane, no brain diseases. Genetic plays a huge part in that.
Hi there. What kinds of foods did your grandma eat? 107 is amazing.
good for her, but does her condition apply to everybody else? This is why we can't make a recommendation to a whole population based on a single person
Dont you think the infection in her foot was caused by undiagnosed diabetes?
Great video, but not sure about the horse/gorilla/bull analogy though - they have digestive system different to ours.
He has a lot more wrong than just that. Confirm with a primary source before you take any of this guy's advice.
Sage advice indeed
Yeah, that's where he lost me. "All plant foods contain all the essential amino acids" is such a false statement. 12:01
@@chunkylover7005it isn't though
This is when I stopped watching it... aweful. Very sympathic guy, but lost all his legitimacy
Three cheers to WIRED for funding the support series! This is quality content that gives me hope in humanity again.
Clear, concise, informative, credible. Everything I want in a vid.
Except he is wrong lol
There are many studies showing that excess protein is actually not bad for you nor does it turn into fat
I was thinking the same thing. This guy needs to read more recent publications, or phrase things in a less misleading way.
No, you can't have too much protein. And even if it turns into fat, I would not count that as "having too much"
Boo hoo, you added some weight. Now try having too much of some micronutrients such as Vitamin A and see what that does to you
@Mr.Humbleton tbf most dont need to eat that much protein it's really not advantageous my professor once said americans are consuming and focusing too much on protein and not so much on other important vitamins
This was such a good way to talk about it, not at all judging or condesending, i love that he understood that organic is expenisive and gave ways to save money on it, really great guy and video
Dude literally said keto=less brain activity while insinuating it makes people dumber. Which is completely ignorant of the actual science on how keto stop seizures. But sure no judging or condescension at all. Dude is actively harming people.
Imagine you were one of the 30% of those epilepsy that aren't normalized by medication. They we're just told going keto means they'll be dumber because of reduced brain activity by this idiot. Which again false and actively harmful.
Adam Conover (Adam Ruins Everything) actually talked about the food pyramid in an episode of The G Word on Netflix. Where it talks about how it, in a nutshell, was created by the USDA to suggest ideal nutritional guidelines but ended up pushing the task on to food companies to create. Those same food companies produced grains and cereals. Well, what are you supposed to eat the most of according the food pyramid? Grains.
Truth! Not to mention the Dairy Industry getting a big slice. Dairy is a totally optional part of a diet.
I really appreciate him giving ideas for snackey dinners. I have awful adhd and making myself good meals is really difficult for me. Girl dinner ❤❤❤
advising by giving different food options rather than changing the diet. love that
13:00 "Look at the ingredient list and look for things you recognize as food..." this is why you go to school and take biology, chemistry, and health classes. There seems to be some weird proudly uneducated trend of "if I can't pronounce it, I don't want to eat it" which just means "I didn't pay attention in school but I know better than you". Oh, maybe we can include nutrition science in PE class? Maybe that can be a thing.
Nutrition was part of my health class...
This guy is great! Please have him back for a part 2
Awesomeness. I could listen to you all day.
Hopefully you guys get him back on for a part 2, I’m interested on what he would say about artificial sweeteners
Or, you do your own research? for god's sake, didn't you go to school and university? You should be able to do a simple research regarding artificial sweeteners. Just read a few research paper in reputable science Journals and you get your answer. You should not rely on random people to spoon feed you information 🙄
@@lilied1 Have you ever heard the Aristotle quote, “It is the mark of an educated mind to entertain a thought, without accepting it”? There’s nothing wrong with hearing different opinions. I’m surprised you would assume that I’m basing all my knowledge on artificial sweeteners on this guy. Btw, this isn’t just some random dude, a licensed nutritionist is definitely a credible source.
Wow. Really informative! Whoever is picking these experts is doing very well. Great stuff as always
Reminder to all the upset skeptics and other people questioning this guy in the comments:
Nutritionist is not a legally protected title. Anyone can call themselves a nutritionist.
Dietician is the legally protected title that requires proof of education/qualification.
Youre watching a video with the expert labeled as a Nutritionist
You should not be surprised or offended if he says something you think is wrong or misleading, he was never burdened to prove he knows what hes talking about.
amazing, so easy to understand! thank you
The main point of intermittent fasting is to control insulin production. Not once did this nutritionist mention insulin.
While I didn't really learn anything I didn't know already, it's a good video that does a good job at condensing a lot of valuable information and hopefully helps people to eat healthier.
YT channel has 3 free books by retired "Dr. John Campbell" (nursing PhD). British. Just fyi.
Before covid he was also doing vids on nursing / medicine. He had a world wide fan base. ("I'd never have passed my == whatever == tests without your help.)..
He's been focusing on Covid since the epidemic started.
The incredible kindness, earnestness and remarkable practicality with which he gives tips to "trade up" the "girl dinner" makes me really want to copy his style to my clinical practice! 🙏🏽
As someone who just started their minor in Diet and Disease Prevention I appreciate this a lot!
This guy made everything so easy to understand. Great episode!
Great video! Enjoyed his compassionate delivery.
12:09, horses and oxs are bad examples. they have major internal hardware to turn grass and plants and literally spend all day digesting. And then they have to eat their own cudd over and over again.
Also gorrillas grow their own protein via their gut microbiome, so, its also just major internal hardware. We cant just grow so much in our microbiome that we can start getting sufficient amounts of protein
they also just have big internal hardware for such
this is so insightful, thank you!
Came to the comment section to add this. His statement on large animals that are herbivores was problematic for a number of reasons and ignores a lot of differences in biology.
Well, he could have mentioned himself as an example: a pretty healthy-looking chap, primarily vegan.
Organic farming uses some pesticides like for example Copper sulphate
Better than glyphosate.
@@eternalbeing3339
Not really.
And organic farming uses dihydrogen monoxide.
@@RobertZitka😂😂😂, well-played.
This was awesome! A natural educator!
I shut down when he mentioned Blue Zones. That's a marketing term coined by a guy who made a book about it. Peer-reviewed research does not back up his findings.
Whole foods, unprocessed, plant origin... basically everything you just said💪
This video was really amazing! Thank you! ❤
It’s shocking how food and eating is one of the most basic human things… and the majority of people know so little about it
Those five countries he mentioned don't just eat a lot of plants. They are huge consumers of seafood, mostly fish.
Pork too...
It's not the country, it's a small area in the country with the longest lived. They eat a traditional peasant diet and are naturally active.
Loma Linda is actually a medical community and mostly Adventist. So, not a ton of seafood. Many of them are vegetarians actually.
@@jeramiahmcmahon9057 over 50% of Adventists eat meat.
Need a part 2.. he’s so chill cool and wise
Love this one, but 8:20 pesticides are in organic food too. Organic does not mean pesticide-free.
Yes! Came here just to comment this
Ditto