Awesome video, Gil ! KZread is lucky to have your nutrition content. Thanks so much for the time and effort that goes in these videos It really shows 😊

I would love to see you do a video about the new debate between Dr. Chaffee (carnivore) and Dr. Nagra (vegan). They brought up a lot of scientific articles and data but it seemed that sometimes they were a bit confused about it. Best Nutrition channel in KZread, Thanks for all your work Doc.

@ParadymShiftVegan

6 ай бұрын

Bump. ditto

I've been healthily vegan for over forty years but I wanted to hear about the most meaningful research into fats and oils. So it's great to have discovered you Dr Gil, because you present findings in a comprehensive and balanced way that I haven't come across before. (Plus, you have a warm and friendly manner, which makes it all the more enjoyable.)

Women in six Spanish regions, led by those in the Community of Madrid, had the highest life expectancy in the entire European Union in 2021, according to data from the European statistical office Eurostat published this Monday. After Madrid, where the life expectancy of women at birth in 2021 was 88.2 years, were Navarra (87.6 years), Castilla y León (87.5 years), Cantabria (87.1 years), Galicia and Vascongadas (both 87.0 years old). Spanish diet: Olive oil, legumes, rice, potatoes, fish and ham

Great video. Love how you anticipated the naysayers and pointed out the goals of the research in advance. Every experiment shows us something, even if it was not what we expected. Thank you!

Great analysis Gil. Thanks!

Super informative, thank you! I love hearing new science explained like this

Many thanks for sharing this very interesting and educational info DrcCarvalho, much appreciated!

Very interesting topic, thank you very much!

Thanks for your excellent content. I’m changing my diet to reduce highly processed foods, refined carbs, added sugars, while adding vegetables and whole grains.

Once again, what a great piece of content! Your channel is such a refreshing breath of fresh air in an internet space full of such nonsense. Thanks for all the work you do, and I hope you're able to keep doing this for years to come!!

Interesting study. It would've also been cool if they had used a crossover design where each participant did both diets to see if there were differences between diets based on their genetics. Thanks Dr. Gil 🙂

Great Video!!

Extremely interesting video!

Thanks, that's a great experiment.

Maybe I make a mistake somwehere, but 45% from carbs for lets say 2000kcal is 900kcal, and 1g of carbs = 4 kcal, so it gives 225g of carbs, it's still quite high carb diet from the perspective of fat responders I would say. Or I make some mistakes in calculations I am missing

@keithbarbaro7590

6 ай бұрын

Exactly. 225 is still high carbs. Macros matter.

Dr. Carvalho, I have had this debate with people where I talked about genetics. I am the oldest of five siblings the two youngest being half siblings. I am the largest of the first three at 5'8" and 153 pounds, both of my parents were small. My half brother is 6'3" 275 pounds and my half sister was big also. We all ate at the same table the same food cooked by the same mother, who put our food on our plates. No matter how little food the youngest ate they have always had weight issues, go figure. By the way their father was 6'4" about 220 pounds but heavy weight ran through his family.

I think the "original" Mediterranean diet from the 60s had approx. 41% fat in it. I'm very (VERY) thin, always have been, but I think my diet is higher in fat although there's plenty of different types of carbohydrates in it, too. The only reason for this is that I'm not able to live without olive oil and I use A LOT. I'm mostly plant-based with no occasional meat in the diet just fish from time to time and maybe one egg per week. When I ate dairy it was always full fat My whole family is skinny so I suppose genes must play a role in how we respond to food, too.

Interesting...thanks again.

Excellent.

Great point about adherence. The best way of eating is the one you can stick to in the long run.

Interesting. In the end, we don't know what we don't know and negative results are indeed tremendously important in that respect.

Such fantastic content! Thank you for creating this video. For those who have the health reports on 23 and Me, there is a report on the genetic tendency to do better on a low-fat or low-carb diet. My report says either work. In 2017, I went on an ultra low carb vegetarian diet (averaging less than 25 net carbs a day). Over the course of two years, I lost 80 pounds. I attribute that to two factors: monotonous, and ultimately boring diet, and satiating dietary content due to the high fat content of the diet (roughly 70 - 75% of calories). Then covid lockdowns happened, with their psychological stresses and supply chain issues. Sadly, I regained the 80 pounds I had lost. Beginning this year, I did veganuary, and loved the food. A few months later, I decided to try a low fat whole-food, plant-based diet. Since that time, I have lost 25 pounds, and while that is slow-going, I am really enjoying the food so much. There's so much variety, and everything is delicious! I don't know if I will lose the additional 55 pounds I would like to lose, but I think I have found my sustainable lifestyle. One last note on satiety: the high fat keto diet is superior, in my case. Early while doing the low fat whole-food, plant-based diet, I had to eat more frequently to be satiated. This has settled down with time, and I now have a soy latte for breakfast, and two reasonably sized meals for lunch and dinner.

@keyman6385

2 ай бұрын

Your vegetarian low fat diet is in keeping with the one promoted by Cyrus Khambata/Robby Barbaro, via 'Mastering Diabetes'. In truth, this study was rather weak in terms of the moderate difference in fats and carbs. Otherwise, you see far more dramatic results when you engage either a LCHF or HCLF - both work in fact, they're just the complimentary metabolic pathways of the body that we normally engage when we have good metabolic flexibility, without any net gain in weight. It's just that when you get older you have to adopt a specific diet in order to remove excess fat that sabotages metabolic flexibility, if not to fix a metabolic issue or related disease - autoimmune etc. While the LCHF diet emphasises 'Fat Adaptation', or fat-burning metabolism leveraging Ketones, the HCLF emphasises 'Carb Adaptation', where you switch to carbohydrate based metabolic pathways. The genetics factor more obviously in those who are genetically adapted to eat a LCHF diet, such as northern peoples, like the Inuit, whose traditional diet consists of seal, fish etc. vs. those who live inland and have become vegetarian due to lack of resources required to sustain animal husbandry, along with the significantly large population, typically where the majority of their diet is carbs and proteins from legumes etc. My take on all that, is where you want to regain metabolic flexibility by shedding the fat that causes insulin resistance, which may require a mix of strategies, like fasting, and LCHF or HCLF, if not emphasizing protein - that alongside aerobic and anaerobic exercise. Otherwise, if you find you hit a wall, you might need to focus more attention on possibly reducing fat or at least minimizing non-essential fats, where you body can compensate by making non-essential fat as needed, as long as you don't restrict your overall caloric intake. The alternative long-hauler approach, would engage a more 'balanced diet'. which may not be ideal. More importantly ... stay away from ALL processed foods and consume properly prepared whole foods that optimize their nutrition while reducing 'antinutrients'. Likewise remove whatever you are sensitive to, which can be done via elimination diet, then reintroducing those foods to be tested and see how you react. Meanwhile, if you increase your % of muscle, relative to your weight, it will slowly but surely burn off and displace the fats - the speed of which is determined by your insulin resistance, age, genetics etc. That's my current approach but of course where the more extreme options of LCHF or HCLF are always there for consideration. Personally, baring the exception relative to genetics, I believe HCLF is more in keeping with our default metabolic pathway but the fact you have to compensate by supplementing with B12 and paying attention to supporting Omega-3, is a reminder we are in truth Omnivores, who typically need a mixed % of healthy whole-food macronutrients (in-keeping with our genetics) - minus all the processed food which is in itself triggering an epidemic of metabolic syndrome and diseases due to the all the complementary components being stripped off, denatured or modified, not to mention all the additives and attempts to compensate by adding back in synthetic vitamins, minerals etc.

Hey Gil , nice typing to you and nice video as well I have a question do you provide any courses or lectures about how to read scientific articles on nutrition or do you know somebody provide that ? thank you so much for your efforts

@NutritionMadeSimple: Could you please plan a video about *HOMA-IR vs HOMA2* (especially the use of C-Peptide vs Creatinine as second factor involved on the IR calculation on top of the fasting glucose)? Evidence of advantages of the latter vs the first one? Thank You!

Dunno about genes but your jeans sure can, lol! 👖

For me almostmore important than losing weight is how to stop the constant food noise in the head. If that went away, it would be effortless to eat right. Ozempic does that and people just lose interest in junk and overeating.

@raraavis7782

6 ай бұрын

Yeah. Physical hunger is not the problem. It's the constant clamouring in my head about foodfoodfood...😏 Something is just wrong with my hunger hormones. I need to eat well over maintenance, to not feel a constant urge to eat. Even on healthy food. It doesn't matter. I can't fool my body with high volume/low calorie food, either. If there's not enough calories in there, the voices in my head just keep shouting. It's been like that all my life. A constant, obsessive struggle to keep my weight stable. I'm so jealous of people, who just eat intuitively. If I had the chance to try a drug like that, I'd jump on it.

@robertusga

6 ай бұрын

Mounjaro even better with fewer side effects for most.

@ethps

6 ай бұрын

The food noise is carving due to previous insuline spikes. The more you reduce the insuline spikes (less fast carbs) the less you will experiment this. Afterwards you will sense that the sugary stuff is very sweet and not pleasant anymore

@robertusga

6 ай бұрын

@ethps food noise has nothing to do with carbs. Ozempic and especially Mounjaro will reduce food noise no matter what and ultimately put you in a calorie deficit by reducing overall food intake, including carbs, fat and protein. Just make sure to prioritize protein intake over fat and carbs and use strength exercise to prevent lean mass loss.

So as always. its calories in - calories out that matter. Too many times i see on social media its what you eat or when you eat. But really its how much you eat and how much you burn. KISS

@Superman-xr1oh

4 ай бұрын

Exactly.

@keyman6385

2 ай бұрын

Only until your body slows down your metabolism to compensate and might even engage a rebound effect? Depends on what you to do counteract that slow down and the percentage of macronutrients. In truth, this study was rather weak in terms of the moderate difference in fats and carbs. Otherwise, you see far more dramatic results when you adjust them to be LCHF or HCLF - both work in fact, they're just the complimentary metabolic pathways of the body that we normally engage when we have good metabolic flexibility, without any net gain in weight. It's just that when you get older you have to adopt a specific diet in order to remove excess fat that sabotages metabolic flexibility, if not to fix a metabolic issue or related disease - autoimmune etc.

Need a Physionic deep dive 🙏

thank

Interesting stuff, wonder what the results would be if other markers were measured

Thanks Dr. Carvalho - it would be great if you could review the complementary aspects of LCHF (animal based) and HCLF (plant based) , where too few people realize they're just opposing metabolic pathways that complement each other vs. the (assumed to be) 'normal' omnivore diet. Otherwise, the relevance of removing processed foods and sticking with whole-foods is another important factor - if not the biggest one linked to the epidemic of metabolic syndrome? Seems not enough emphasis is placed on that point alone which might improve people's health across the board, without having to resort to these extreme diets, meds and extreme exercise or prolonged fasting. Ideally where we maintain metabolic flexibility throughout our nominal lifespan and overall health.

I think it's great they kept protein constant. I wish they'd increased it to 20% of calories but thi sis pretty good.

I would agree with authors that adherence is the main factor in weight management. This study confirmed that if you force people to adhere then it doesn't matter what their genotype is (or at least these 10 genes). However I would not be so hasty claiming genetics has no impact on weight management. In real world, if adherence is a problem and some genetic variation makes it physiologically and ultimately psychologically more difficult to adhere to certain diet, then genetics has a role. I wonder how people in this study felt during the dieting and if it correlated with their genotype. It would still not be an excuse for being obese. Just that some people might have it harder to lose weight if not forced to.

I'd much rather be on a low carb diet, but my body responds much better to a WFPB diet.

I have the ApoE4 allele, and according to Dr Steven Gundry and Dr Dale Bredesen, I cannot eat anything with carbohydrates or saturated fat in them. Most of what I can eat are non-starchy vegetables, avocados, olive oil, and some lean meat and oily fish. I do not like this diet at all, but they are the only things that do not raise my glucose or LDL.

To anyone here who thinks that white rice is bad, I ate about 2 pounds dry weight or about 4 pounds after cooking of white rice a few nights ago as my last meal. My 2 hour blood sugar after I finished eating it was 103. My fasting glucose the next morning was 88. That 2 hour 103 is even lower than my 2 hour number after a big meal of sweet potatoes or fruit. This should make it very clear that the glycemic index and glycemic load mean absolutely nothing. My fasting insulin was also 2.3 when I last tested it. Carbs do not cause insulin resistance, not even high glycemic carbs like white rice. Excess dietary fat does, both saturated and unsaturated.

@Arugula100

26 күн бұрын

In Asia, we always eat white rice when we have stomach problems. Now I realize white rice has the starch that gut bacteria prefer. We don't take medicine like peptomismol or anything like that. There is a place for white rice. Japanese eat that 3x a day.

It would be interesting to know why some people have a "sweet tooth" and some do not? Why do some people have strong natural cravings for carbs and some for meats and/or foods high in fats? Are these natural cravings connected to genes? In what way and why? And also, as far as what works (i.e. simply consistent caloric restriction) and adherence discussed in the latter part of the video, would it make sense for a carboholic to adhere to a diet that is heavier on carbs vs fats? And vice versa for the meat and fat cravers?

Gil, not specifically related to this video, but an idea for a future video would be to examine and present the science concerning a comparison between saturated fats and unsaturated (PUFA/MUFA) oils, specifically where used in cooking i.e. heated to cooking temperatures. I would love to have an answer (i.e. a RCT or suchlike) where people argue animal fats are more stable when used in the real world - heated to fry/deep fry. Thanks and yours, hopefully....

I would've guessed the outcome of this. Nutrigenetics shouldn't have any bearing on macros, only micros. It is highly unlikely that any population evolved to metabolize macronutrients differently outside of maybe fringe cases like people who live in artic conditions. Much more likely specific foods influence levels of inflammation in the body depending on genetics. Think more like lactose intolerance rather than someone being more or less likely to lose weight.

@tomgoff7887

6 ай бұрын

Yes. good point. I understand that Eskimo/Inuit populations have more or less lost the ability to go into ketosis ... and that within the span of a mere 5-6,000 years.

Gil, based on the results are there even definitively fat responders and carb responders? If so what is different about the test that where they show up? Or how / where is it shown and why not in the study?

It would be interesting to see at maintenance or ad libitum (aka real world) and effects on apoB.

I would like , if is possible , for you , to do a comparison between the most famous of these DNA and RNA companies.

I would be more interested in fat loss than weight loss. Being heavy with low fat is generally healthy. Still it is a great episode for the over weight people out there.

@KanyewestFT1W

7 ай бұрын

Probably not significant, protein and hypertrophic training are the most important factors for that. Both carbs and fats have hypertrophic effects, fat helps to create testosterone in the body. Carbs help to carry testosterone, prevent muscle breakdown, and fuel anaerobic exercise (which is what hypertrophic training is). Despite this, gains on both only happen up to a certain point. Since both were within range to reap the majority of benefits from both, you wouldn't expect a big difference. It'd be like running a test on which diet gains more muscle where in which neither groups are hypertrophy training or in a calorie surplus, largely a waste of time. Furthermore, since carbs tend to draw in water to the body, and water counts as lean mass, it might not even tell us much regardless of it told us anything. Measuring pure muscle mass is EXTREMELY difficult.

@mementomori29231

6 ай бұрын

Don't just focus on fat loss, focus on muscle gain. If you develop sufficient muscle the fat reduction is accelerated. Too many people focus on fat loss which often results in muscle loss as well. Very dangerous road to go down as people age and get more fragile in older age.

Like for propping up neg results :)

40% fat and 45% carb is more like weight gain diet (bulking). 63% carb and 20% fat is reasonable, but you should use the same for fats: +60% fat and up to 20% carb. I'd increase protein to 20-25%.

I n endocrinologist I eat 80% carb 15% protein remaining 5% nut fats. no added oil or animal products. whole grains lentils fruits veggies no juices smoothies or complex stuff. I Eat simple non flashy vegan.i drink coffee and cocoa Exercise is running 10 K 5 times week on zone 2 HR

Maybe the main thing is psychological? If you believe in a diet or not is whether you stick to it. People go crazy about genes because there is so much data (not information or knowledge). You're bound to find a correlation but rarely causation. Are there studies that look at people's value systems vs their ability to stick to a healthy diet? The blue zone studies suggest community connection is important.

our diets and culinary practice have co-evolved ... so diet and culinary practice are themselves evolving creatures which evolve in much the same darwinian way as people ... such studies are bound to fail because they ignore this aspect ... people have moved away from what our grandpas ate and what our grandmas cooked and were taught to cook and what they innovated in face of changing environment ... if innovated good for their finicky progenies (say) when there was drought (or war or some other calamity) and some food became scarce that innovation stayed ... that aspect needs to be studied ... when in india when eating my breakfast at home i almost invariably ate something savory that was stale dinner traditional to our culture (some items of dinner were made excess for next day morning) ... when eating at restaurants i ate south indian savory ... but when in hurry to reach workplace i ate at workplace no savory breakfast because i was late for work and work cafeteria was crowded only took tea and then took a late breakfast again savory ... if cafeteria did not have savory food i liked i would end up eating eggs which is not my food from my tradition ... in foreign countries affected by western cultures i never had foods from my traditions and i ended up consuming too much sweet stuff for breakfasts and too often having coffee ... back in india i could forego tea / coffee and just have water ... in west biggest shock was when water served would be charged (it was not free with order when you eat in) ... these differences matter ... in india in my culture it is not unusual for lunch drink to be free water or complementary butterless buttermilk (it is called chhaachh in hindi) made from "on premise" made yogurt (that is yogurt comes from restaurants' own labor not bought from a grocery store) ... in west many indians smuggle in yogurt starter from their country when they travel and at first available opportunity they will start making their own yogurt ... when their starter goes bad if they have contact with people of their own culture they will "borrow" from them the starter ... sometimes people you borrow from are almost strangers and such "borrow gift" relationship is struck in situ which go on to become permanent when we mutually gift special food made for the day (like if my wife made dhokla a small portion goes to neighbor with whom we have such relation) ... these behaviors matter because now yogurts are culturally controlled ... when a starter is "bad" is culturally defined ... that my wife's dhokla is too spicy is culturally defined ... so my wife discovers that her younger child likes less spicy exactly like neighbor's husband etc etc ... west has lost this way of evolving cooking ... west is looking for one size fits all answers

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What type of exercise most affects cholesterol and cholesterol partical numbers?

@zarthered

4 ай бұрын

@@DanXBoon thank you, sir.

What influence does do gut microbes have on weight loss? There seems to be a lot of studies on this from ZOE but I don't know how biased this is.

Interesting, and not what I expected to see. So genetic susceptibilities had no effect on weight loss other than the result of calorie restriction...

Would appreciate covering studies on personalized nutrition regarding genetic predisposition to deficiencies in Vitamin B12, D and other micronutrients. There are a lot of companies and biohackers claiming you may need more of this or that in your diet, it feels like it could be true, but watching the channel I know that's meaningless.

@carnivoroussarah

6 ай бұрын

There's lots. And they are largely ignored unless you search hard for them like I do... MTHFR, GPX4, all of these gene mutations DO impact nutrient demands..

Are we going towards the microbiome yet?

I can easily cut out meat, already cut out dairy years ago But the beans and quinoa freakin kill me Bloated, miserable.. I tried easing them in Hell, I’m Hispanic, ate beans my whole life But I just can’t take it anymore, it scares me because I have cardiovascular disease

Perhaps weight maintenance is pretty much a universal biological function similar in all people. Although considering the wide variety in body sizes out there, it almost seems like common sense that genetics is involved. In other processes, such as heart disease, whether you're a cholesterol hyper- or hypo-absorber may play a big role and that is dependent on genetics. Genetics? Maybe it just depends on what your looking at. Hmmmm?

portion control

interesting that you use the phrase "best diet" to mean weight loss - at least in this video - instead of meaning what is the healthiest (disease prevention/recovery, athletic performance, etc.). that seems a bit superficial and pandering. not disagreeing with the results/conclusion - and maybe that is all the study was designed to show: weight loss. the best diet for you would be about maintaining and increasing health benefits and weight management would occur as a result. "negative", as you inferred, does not disqualify the epi/genomic approaches it more accurately shows a "null" conclusion that enough is not currently known.

My relatives are all overweight. I have a normal, healthy weight, I've maintained it for most of my life. I'm 78. Its calories in calories out, simple as that. I exercise every day and eat moderately. Hey, it's simple, it works.

@MrMuchachos75

6 ай бұрын

Simple for you. Not for the gazillions out there

@robertusga

6 ай бұрын

Yes, it's calories in relative to calories out. However, appetite disregulation affects how easy it is to manage. For the folks with the disease of obesity, they may need some help from the excellent GLP-1/GIP drugs.

@mementomori29231

6 ай бұрын

Calories in calories out is too simple. Need to consider physical activity and muscle loss or muscle gain. Building muscle needs to be a top priority to fight sarcopenia, which requires more protein and resistance exercise.

@evanhadkins5532

6 ай бұрын

that doesn't explain the variety of responses to the same diet

@Scdoo100

6 ай бұрын

Everyone is different. Your approach obviously hasn’t worked for your relatives. It’s not simple.

Maybe the genetics of your gut biome matters more

Hi Gil, thanks for the video. Just one small comment: there's some background static coming from the mic, I'd appreciate if you could remove that!

Weight loss should NEVER be the goal. Fat loss should. 16% protein is irresponsible. These individuals lost muscle which means they probably ended up with higher % of fat compared to when they started.

@tomgoff7887

6 ай бұрын

Don't know where you get that idea from. On the average US diet, people can meet the RDA with just 10% of total calories coming from protein. Of course, high protein diets are fashionable but there's no solid science behind the marketing hype - or so I understand.

Inconclusive?

Doesn't what you are exposed to in your young life play a huge role in your gut bacteria and what you should be eating, say more than genetics

Had some genetic testing done with self decode and they found the best diet for me is low fat plant based diet.

@gbkworf

6 ай бұрын

Sounds like BS to me, the science just isnt there yet. Follow the money.

Wouldn't our genes tell us which diet/macros are most sustainable for us? My dna analysis measured some of those things

@Joseph1NJ

7 ай бұрын

Of course. If your jeans are too tight, lay off the fast food. Oh, you said "genes," sorry...

@Sayuri998

7 ай бұрын

I think we are way too focused on that there is a "rational" explanation to things of the body or that it's a big puzzle piece where each puzzle piece has a clear place in the overall puzzle. The truth is that our bodies are just products of "what happened to stick". It's likely taking billions of atoms and throwing them together and just hoping they stick. Each organ does not have a clear function. Each gene does not have a clear function. Everything in the body does a little of this and that. So it does not appear as a complete surprise to me that a few genes can't predict what the "best" diet is for us. It's likely that the "best" diet is determined by a myriad of factors such as all of our genes (not just a few) and the current state of our body. But that's just my theory.

@bbjudyfit

7 ай бұрын

@@Sayuri998 I agree.. all of our genes… plus environment… plus trauma … etc.. it’s so complex. It took me 20 years to finally find something that works.. 😭

chicken leg is unhealthy food ?

@tomgoff7887

6 ай бұрын

Probably and certainly if it is fried.

I don't think his mic is working..

Personalized nutrition is BS but good if you want please your vegan and carnivore viewers or low fat vs low carb viewers/clients

The more single ingredient carbs and less fat there is in the diet, both saturated and unsaturated fat, the less heart disease, obesity and diabetes.

There are no wild animal species that I know of that eat different diets depending on their genes which leads me to believe that humans are the same. Nature tells us what makes sense and what doesn’t.

@ruthhorowitz7625

6 ай бұрын

We aren't in the wild.

@LorcaLoca

6 ай бұрын

Speculation

@tomgoff7887

6 ай бұрын

Woo woo

@paulachristie7807

6 ай бұрын

@@ruthhorowitz7625but we are just primates after all. We tend to overestimate our uniqueness and overthink things.

@MeadeFatLoss

6 ай бұрын

Humans are clearly different?

To treat chronic diseases a high carb diet is the best diet.

@krisfarrugia6490

7 ай бұрын

references?

@djohnranch

7 ай бұрын

A gut feeling?

@greggbambu411

7 ай бұрын

I just read that to avoid cancer keep carbs on the low side.

@dj-fe4ck

7 ай бұрын

Absolutely correct. The more single ingredient carbs and less fat there is in the diet, both saturated and unsaturated fat, the less heart disease, obesity, cancer, and diabetes.

@Vhf156

7 ай бұрын

​@@greggbambu411differentiate refined carbs from good carbs. Like fruit vegetables, legumes and whole grains are good. White bread, white pasta, sugar are not good.

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