4 Studies Find the #1 Diet for Humans (Not Carnivore OR Vegan)
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- čas přidán 21. 07. 2024
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The Best Diet for a Human Being
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References
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/books/NB...
academic.oup.com/ije/article/...
www.ncbi.nlm.nih.gov/pmc/arti...
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pubmed.ncbi.nlm.nih.gov/17110...
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pubmed.ncbi.nlm.nih.gov/25858...
academic.oup.com/ije/article/...
Timestamps ⏱
0:00 - Intro - The Best Diet for a Human Being
1:00 - Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box!
2:03 - The Best Diet
3:29 - Extra Virgin Olive Oil
4:49 - Monounsaturated Fats
10:27 - Soluble Fiber
11:01 - Lean Protein
12:11 - No Sugar
13:03 - Omega-3s
14:00 - Fruit & Veg (antioxidants & polyphenols)
15:37 - Fractal Eating
19:30 - Resistance Training & Zone 2 Cardio
19:54 - Being Metabolically Flexible
20:14 - What to Eat More of When Reducing Carb Intake
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0 blood type needs meet and fat, B blood type needs milk, cheese and butter, and A blood type (which are you probably) could eat grains and carbs freely, also regarding the DNA haplogroup, I1/I2 are carnivors while R1a/R1b are plant eaters, etc...
Hey Thomas, I have been following you on and off close to a decade. I have a question; although I do love your reference to scientific studies as they are very interesting, I can't help but wonder if you ever check who funds these studies..? I mean, all well and good to do a study on the benefits of olive oil but if the study is funded by an olive oil company it makes me a little dubious.. not that I am but its an example. There is A LOT of hogwash science out there that has the sole purpose of selling a product, in effect it becomes a marketing gimmick. So, do you discern between scientific studies based on these things? If not, how do you know that you are getting an honest study with real un-adultered results? ~
@@BareKragujevdza sorry but that book is such a load, I am an A positive blood type and I can guarantee you I do not metabolise grains and carbs "freely", in fact, the diet the makes me feel the BEST is when I eat red meat with salads
Seems to me that regardless of what diet ideology you subscribe to, if you cut out all of the garbage processed “food” you’re 90% of the way there!
Basically
Not 90% no, but you’re off to a good start.
That, and sugar. Do those two and you are at LEAST 90% there.
Thats correct 100%, whole food is good in any region or country in the world.
I am 79. very healthy, no medication, don't smoke or drink, walk a big dog 3 times a day, average 2 hours daily. I eat the way I ate as a child, source to mouth. Cook it myself and eat nothing that comes in a packet, box or tin. I eat only when hungry. Drink water, milk, coffee. If I want bread, I bake it, if I want something sweet, I make it. Humans are the only species that does not know what it is supposed to eat. It is simple, if it comes from nature, eat it, if it comes from man, don't. If you can't first eat it raw, don't eat it.
Do you eat meat? If so, do you eat it raw?🤔
@@rawsomeone1 No, although one can, it is a choice but I do like it rare.
If people followed this advice rather than 99.8% of the health industry, we would all be happier and healthier 😄
Humans are the only ones that don't know what to eat 💯
People in ex Greece work more out in nature and they take care of family members and live together. Healthy living is not only in the food but the hole context of living.😊
I'm German but I've spent quite some time around the Mediterranean. What all of these studies don't take into account is that generally speaking Mediterranean people don't exercise a lot, they have beautiful air quality and enjoy their nap religiously, also their wines and coffees in moderation. Good food quality is abundant, they spend a lot of time cooking, and the daylight is incredible, certainly when you come from more in the north like me. Mediterranean stays have always lifted my brain fog thanks to the intense light, life is a lot less stressful, even when you work there. People are more relaxed and friendly. I loved it so much that I moved further south (South East China) and I get some of that here, hugely beneficial. Diet is only a partial reason for their longevity. And many eat high carb with their healthy nuts and oils, both western and eastern Mediterranean.
Along with really fatty meat and cigarettes , dipping bread in olive oil , no surprise when the Greeks retire in their 50’s until they went broke.
The people who have the longest life expectancies live in Hong Kong, Macau and Iceland. The common denominator? They eat the most meat.
Best answer
Good knowledge and interesting take. Southern Europe is more chilled than northern Europe, with there siestas etc.
It's all work work work where I am in the UK and I'm sure Germany is similar.
Re the wine, this may be the biggest difference. If you take out wine the diet loses 20%ish (from looking up studies) of its efficacy. Wines have a lot of antioxidants and they were looking at people who drank wine moderately but regularly. If you're not doing it with wine it becomes like many other 'healthy' diets which makes me think the food alone should not be hailed the way it is.
Here in the mediterranean, besides olive oil we eat tons of garlic.
I once had a doctor that wanted me to increase my BMI. At 6 feet tall and 155 pounds I went down to 148 pounds. I felt so weak I decided this isn't working out. I've changed course and started lifting weights a year ago to add back some muscle. At 68 years old, the hardest part has been getting the tendons into condition, there's been a lot wrist pain along the way. I'm now at 167 pounds and feeling much better. I also changed my doctor.
Increasing your BMI does mean gaining weight, hopefully muscle. Either you misunderstood your doctor, or you misstated something here.
@@dianadeejarvis7074 Yes, confusing.
That mostly describes my diet although I do go a bit too heavy on the blue berries, black and strawberries.
I am 43, haven't been to a doctor for 13 years. Never took a covid vaccine. Best shape of my life. Just listen to Thomas, Eric Berg and others on the net. I will go for a check up sometime, but it just shows how many are dying because of misinformation. We live in this society.
@@seanjohal7 ok, ok...
0:00: 🥦 The video discusses the best diet for humans based on attributes of different cultures and principles that have worked for them.
3:12: 🥗 Insulin sensitivity plays a crucial role in the Mediterranean diet, with extra virgin olive oil enhancing cell membrane fluidity and insulin production.
6:48: ! The speaker discusses the benefits of a Mediterranean diet and suggests incorporating olive oil and macadamia nuts into daily meals.
10:14: 🥦 Consuming whole fruits, fiber, and monounsaturated fats can positively influence our health.
13:05: 🐟 Consuming fatty fish or Omega-3s can lower triglyceride synthesis and reduce oxidative stress.
16:14: 🥗 The video discusses the Mediterranean and Spanish Mediterranean keto approaches to nutrition and suggests cycling between low and higher carbohydrate periods.
19:54: 🏋 Setting a goal of walking 10,000 steps per day and doing 30 minutes of zone two cardio four times a week are important for exercise and activity.
Recap by Tammy AI
Tammy AI!!! Enjoy your AI ride to an addle brain! 😂
@@rawsomeone1 Thanks for contributing NOTHING to the conversation
Carnivore for over 3 years now and I have lost 50 pounds and have zero inflammation left in my back from a herniated L4L5 and Arthritis! My skin and liver issues have completely healed and I’ve put on 20 pounds of muscle! I feel like I’m 20 and I’m 45!
My back is fugged too, L4 L5/ S1 nerve root fibrosis and low low carb is the only thing that has helped my sanity. Keep it up mate 🎉
lmao you people are the new vegans. how did you identify your lower back levels of inflammation?
@@user-ib9ky2jo9huhh he, can feel that the inflammation is not there anymore, Einstein. I lost 110 lb in a year but I'm probably imagining that too, right?
It's likely more due to what you no longer eat (processed foods, sugar, etc.) than what you are eating. And the long-term effects of carnivore aren't yet known.
@@womanofacertainage5892 except that I had already cut that stuff out 8 months prior. My doctor told me to go vegan because she thought it would help me. It didn’t, I actually gained weight and my skin was even more inflamed. After 8 months vegan I saw Dr Baker on Joe Rogan and I haven’t looked back since.
I've been on carnivore for 3 years and healthier than ever. My labs are coming back all within normal range and my digestive issues/inflammation have completely gone away. I've dropped about 20 pounds of fat as well since going meat-only. I've tried all kinds of diets, mediterranean, keto, vegetarian, and omnivore. My body just doesn't handle starches, legumes, or nuts well at all. Meat-based, look great and feel great. Can't argue with the results, whether they agree or disagree with the studies, it works for me.
I reckon it's what you'd not be eating, is giving the benefits.
So this is an N=1 case study that doesn’t mean anything. You may just have a strong body to begin with
@@jay6817 Sure but if you cut out all that cr@p what's left ? Meat Fish and Dairy ! Some fermented veg, sure, but most upsets my gut. So now it's an N = 2 study lol
@@jay6817if you go around the right side of the house or the left, you're still going to wind up in the backyard 😂
@@teddybearroosevelt1847tons of studies. Harvard study with 2K folks too. Same.
By the way, the real mediterranean diet is based on meat, fish, eggs, cheese - so it has lots of saturated fats.
Almost vegan here, always trusting what Thomas has researched about nutrition! Absolut right person to learn about Mediterranean food from! Always inspiring. You can also learn an additional perspective from the Nordic diet, where traditionally (very many generations ago, so long term) we don't have so much fresh fruit in the winter, some dried for festive days, like Xmas. And here sugar has been very expensive and locked into a cupboard to which only a stirn lady of the house had the key. (In poorer housholds there was none.) In the beginning of the last Century all people were slim or very well-trained. Obese were only some of the few priests and very rich people. Sometimes people were way too thin, and even starving. Some modern day 100-year olds had starved at some point in their lives. Things that people regularly could eat even in the winter and thrive on, if they had at least modest means, were for example: fat fish, dried peas, potatoes, lingonberries, leek and onions, some hardy kales, sauer kraut, reed beets and rutabagas, and bread of rye, porridge of oats and barley. Boy, were they happy for nettle-soup and eggs in the spring! But in this simple seasonal rhytm they kind of got the variation, that Thomas speaks of.
I believe keto and carnivore diet is a tool for some one are not healthy , but if you are active healthy person ! Mediterranean style is perfect for me....I am 50years old...
Amen. Keto and carnivore are great for people who have health issues or are struggling with insulin resistance or obesity. Keto helped me lose 40 lbs and get to a healthy weight and blood sugar. Ever since I have been doing more of a paleo/Mediterranean diet as part of a very active lifestyle. I am in my 40s and deadlifting over 600 lbs and walking hours a day (thanks to my treadmill desk) with less joint pain than I had in my 20s.
Extreme elimination diets can work for people with food intolerance but for everyone else , keto/carnivore is unnecessary.
There are healthier diets to lose weight.
I agree with you to a large extent.
Out bodies are made to be adaptable to many environments.
Subjecting ourselves to 1 type of diet in my belief is not correct.
The only reason someone should ever be on a keto diet is for a medical reason.
Carnivore diet is incredibly unhealthy lol.
This is very good advice. I am 60 years old and have tried just about every diet out there and I have by trial and error come to a similar approach. I cheat here and there, but generally keep this diet. I also eat some green plantains, some A2 milk, yogurt, just because I need to Varie my diet, or I get bored and tired of eating the same things over and over again. Exercise and sleep are incredibly vital for your health, just as much as a good diet.
A study recently came out of Sweden where a group of people who I believe were all in their 60s were studied for 30+ years. The Centenarians in the group only accounted for a small percentage of the participants, but that made it easier to highlight the differences in the group. Long story short, the Centenarians all had moderately higher total cholesterol than the ones who passed away at earlier ages. And that's not necessarily evidence that higher amounts of cholesterol is good for us, but it is one indication that suggests so.
When people are sick from disease their cholesterol plummets, especially as they near death, so it is no surprise that the people who died younger had lower cholesterol, simply because they were unwell. That does not mean that high cholesterol is good for longevity. Those centenarians don't have high cholesterol, just higher than the ones who were unwell.
@@elephantintheroom5678 Well, they had generally higher cholesterol throughout the study, not only during their final moments. And that's the interesting part, in my opinion.
@@DillaryHuff Can you please tell me what study exactly you are talking about? I would really like to take a close look at it.
@@elephantintheroom5678 I read about it in the local newspaper, but it's been referred to by several international news outlets, as well as CZcamsrs, like High Intensity Health.
@@elephantintheroom5678 search for "Blood biomarker longevity comparison of centenarians and non-centenarians 35-year follow-up Swedish cohort"
I would argue that once you factor in nutrient density, amino acid profiles, and plant toxins, and remove invalid correlations based on biased epidemiological studies, carnivore is the best diet for humans. And it’s not overly close.
Meat = food
Plants = medicine
I’m sure you’ll find plenty of people that will agree with you, but zero nutrition scientists.
Plant toxins? Lmfao those toxins stress your body in a similar way to exercise and the fiber from the plant feeds your good bacteria. Eat your vegetables my guy. High animal protein, low-ish carbs, and light vegetables is the best diet.
Please tell me what's wrong with Adventist Health Study 2 .
I've been asking for years, and no one has ever been able to tell me.
You have read it , right ?
@@FreshGreenMoss What is wrong with it. It looked at a situation. It got some results. Then those resilts were " corrected for", aka, changed to fit the narrative. Then the answer were given. Problem is, the actual results before " corrections" gave a clear indication that the more meat you eat ( and hence less plants), the healthier you were. After the correction, the claimed result was the opposite.
Now here is a fun thing about this group. They belive, among other things, that masturbation is sinful and terrible, so they are after a diet that reduces human energy and sexdrive. Kellogg, the father of sugary morning cereals, were a strong follower and member of this group.
@@Goldenhawk583 That's incorrect .
The corrections tended to favour the meat eaters who were generally less health conscious.
Exercise and smoking corrections went in their favour.
Cool story about Kellog , but it is just a story. Perhaps you should try masturbating less.
Lean meat, fatty fish, eggs, yogurt, fruits, veggies, and beans, aim for sub-100 net carbs a day!
Fatty meat*
5 tablespoons of olive oil a day is 600 calories. Unless you are doing tonnes of cardio, or have an abnormal amount of muscle, that is severely going to limit how much else one can eat before being in calorie surplus.
Thank you for your clear and understandable explanations! I'm going to have to listen again because this is jam-packed with great information!
Low carb Mediterranean has saved my life! I feel great, no aches or pains, good mental health, easy weight maintenance, etc. I will happily eat this way forever!
How many carbs do you eat and what is your carb source?
@@aeiouaeiou100why do you care? lol
@@paulinasenue9331 why do you care, he cares? loly
@@paulinasenue9331 This is a sharing community where most are trying to learn from other’s experiences.
@@paulinasenue9331 lmao that’s like asking people at the grocery store “why are you even here” 🤪🧠🚫
I can’t express how appreciative I am with the information you provide us. In addition you’re a master of explaining for true understanding. You have changed my life for the best and I will always be grateful ❤.
So much good information in here. Thomas you are really inspiring and a fantastic source of knowledge!
I just want to thank you Thomas for all your hard work and helpful info! May God bless you and your family. You have been a great blessing to me! Thank you Sir!
I e been immersed in functional health for almost 2 years and have watched close to 2000 videos 😮. This is your best, IMO. Thank you and I will share this one with people I coach
Thank you Thomas for practical, understandable, actionable eating-plan knowledge!!
Currently on carnivore diet, and learning about nutrition a ton. This video rocks!! Thank you!
Herbs and spices. Tom didn't mention them but Mediterranean people include a LOT of them in every meal. Clove kills parasites, rosemary is good in too many ways to list, oregano, cinnamon, oh my gosh turmeric and garlic of course. I've added so many things to my salads that have so much flavor that I went from salad advoidance to wanting only salad to eat at every meal. Try sprinkling UNfortified nutriional yeast....find your new favorite vegies like shaved fennel, fruits like persimmon (low glycemic index). Explore spices and herbs you've never heard of before. It's fun and healthy. Say goodbye to the boring lettuce, cucumber, tomatoe salads they serve in restaurants. Avoid soybean oil salad dressings like the plague.
I absolutely love the segment on fractal eating. The reason we eat “3 times a day” or “breakfast, lunch and dinner” is because the generations before didn’t have that much. Their meals were significantly smaller than ours. So while we were eating 3 meals a day like those who came before us, the size of the meals got bigger and the activity levels decreased. As we became richer and richer as a country, we added snacks to the mix, which usually means added sugars and processed stuff, and even less activity, and now you have a country that is obese. My Dad was from the depression era. He has always been very in tune with his appetite and not eating to get full, but just to get satiated. He’s 91 and has maintained the same weight his entire life. I’ve been saying for years that America’s biggest problem is how much we eat. The sugar, carbs, oils and processed stuff is secondary. In fact, the fact that we can have all these discussions about them shows how affluent we are. I realize some people have individual goals in terms of building their body a certain way, but most just want to maintain a slim, fit physique. For them, it really is as simple as simplifying one’s diet and don’t eat so much. Leave the treats for special occasions, like someone’s birthday party. When I was growing up, we ate bread, butter, meat, gravy, etc but it wasn’t a lot. Your dinner plate doesn’t have to be piled high every meal.
I love your comment. Many people don't want to admit to themselves that they simply got fat from eating too much. My grandmother (who was from 1921) said: during the war we had no people who were fat because of their slow metabolism. We had no fat people: period. Also in the 1950 no fat people 😂
Greetings from the Netherlands
@@martinepeters9891 exactly!!
This is why I only eat 2 meals a day, it's pretty large meals, but nothing crazy
I blame portion size increase on restaurants and fast food restaurants (Super Size). OP and I are of the same generation, my parents were born in 1930. I don't know about you, but in my family going to a restaurant was only for special occasions, like graduation or a special birthday. Mom cooked every day. Take out food was a rare treat, and I don't recall having it before my teen years. Too many families today have one frazzled, overworked parent or two working parents, and as a result there is a lot of restaurant/take out/prepared processed food being consumed.
@@shun2240 to be honest, that is my favorite way to eat. I’m a breakfast and lunch eater, but really couldn’t care less about dinner. Maybe a bowl of cereal or a couple of eggs. That suits me best. Everyone is different.
This dude really wants to sell his macadamia nuts
Wow, the quality of information you are disseminating has grown exponentially. I used to check out your channel several years ago and this is great info. Well delivered, precise scientifically backed
And not dogmatic but measured and subjective. Great stuff!
This is the best of your best Thomas. So helpful. It's confusing out there and now I feel I'm pointed in the right direction. Thank you!
According to the Mayo Clinic, The Cleveland Clinic, and Harvard Health:The traditional Mediterranean diet is a predominantly PLANT BASED diet which focuses on vegetables (at least 3 servings per day); at least 3 servings of fruit per day; at least 3 servings of pulses/beans per week; 3-6 servings of whole grains and starchy vegetables per day (avoiding processed grains, but incorporating sourdough bread); 3 half cup servings per week of nuts and seeds; and 4 tablespoons of extra virgin olive oil/day as its main fat source. The traditional Mediterranean diet eschews red meat (which is used only rarely, on special occasions, or as a condiment- up to one 3 ounce serving per week) in favour of seafood, which is eaten about 3 times per week, and some poultry. It also contains some dairy, usually fermented in the form of Greek yoghurt, or cheese (up to1 three oz.serving/day). Butter, cream and meat fat is avoided, and people dip their bread in olive oil, instead. The benefit of the diet (in comparison to a low fat diet or a red meat focused diet) is thought - by scientists and medical professionals who have extensively studied the diet - to be a consequence of the liberal amounts of polyunsaturated, monounsaturated, and omega 3 fats in the diet from the nuts and seeds, olive oil, and fish, and the avoidance of saturated fats. The Mediterranean Diet is NOT a reduced carbohydrate diet by any stretch of the imagination.
Hence the preceding caveat 'reduced carb' (version of) tthe mediterranean diet.. & they mean reduced carbs compared to the Standard American diet, which has huge amonts of carbs.
Yes, they can be life saving.
@@helenahandkart1857 Why would you want to reduce healthy carbohydrates at all? All of the healthiest diets in the world (including the Mediterranean diet) are high (healthy) carbohydrate diets (as opposed to processed carbohydrates). Every physiologist knows that fat burns in a carbohydrate flame. By the way, the increase in excess calories in the American diet since the seventies comes primarily from fats and oils, followed by carbohydrates. Excess calories are the main problem in the American diet.
@@helenahandkart1857 I like your handle!
@@MajesticArtimus All cookbooks are full of meat recipes because people tend to use cookbooks for special recipes for special occasions, and that is true for all parts of the world. Of course Mediterranean, and other Blue Zones area cookbooks contain meat, because meat is reserved as a celebration food in their traditional diet. I actually have many cookbooks, and many of my oldest cookbooks from Greece and Italy are overflowing with recipes for fish, seafood, and many, many recipes with beans and vegetables making up the major part of the books.🙂
@ThomasDelauer - there is an « X » factor that makes the MedDiet especially powerful: high insulin sensitivity X LOW-INFLAMMATION Diet (not just high insulin sensitivity). Low inflammation is a fundamental part of the secret longevity sauce.
Thomas you may want to mention that most olive oils are cut with seed oils to increase profit. There are very few pure olive oils in regular supermarkets. It's been found that even the pure are cut and sold as pure, it's a racket that been going on for many years.
in italy, france and greece many families have their own olive orchards and produce their own pure oil ... .
@@felice9907 That's wonderful for them. I live in California. However we do have our own olive oil brand grown harvested and cold pressed here in California that I buy. Most people are oblivious when they're in the supermarket.
You could even further optimize Mediterranean by introducing more fermented foods which that diet tends to lack, also more asian like spices and foods.
Mediterranean diet also consists of a substantial amount white bread and white pasta which are not healthy
Who says they are not? how do you know? only Americans eat a plate full of pasta and garlic bread with it. that is excess...in Italy they eat a small plate as one course of a varied meal. pasta is never the main dish. and if you cook it Al Dente, not mushy, it is less glycemic.
@@loneranger7573 They do actually eat a full plate of pasta, as a first course. Followed by a plate of protein and some veg. Classic: tourists go to Italy and get invited to a meal. They are full to the brim from the pasta and deeply shocked that it was only the first course :)
And the healthy E Asian diet eats alot of white rice
Probably one of your best videos yet mate. Good job. Great summary.
Just came back from Italy a few days ago, a few comments/observations on local young people and tourists (me). I understand the local old people still have what Thomas is describing as "mediteranean diet", but they eat at home, I didn't see how they eat, so I can't comment...
1. They eat A LOT of processed carbohydrates. Pizza, pasta, sandwiches and other kind of pastries everywhere. But to be honest, despite having just a few ingredients, they taste and smell much much better than similar (?) products in Canada... And I am speaking about high-end places in Toronto...
2. They drink A LOT of sh*tty drinks (as in Coca Cola, Pepsi Colas and similar) But the big difference is that they still use the small bottles. Remember the 250 ml glass bottles? ';-)
3. Despite spending a lot of time in some pretty poor neighbourhoods (especially in Naples) I NEVER smelled the rancid oil smell that is so familiar to me (at least in Toronto, Canada, if you pass 99.8% of places selling cooked food, that smell hits your nose really hard, to such extent that most people won't even step in for that reason...)
4. Despite their eating habits are far from being stellar, all local young people (especially girls) look vibrant and healthy (aka very beautiful). Unlike the young Canadians (most of them look puffy and not exactly healthy_ Ignoring that, after eating the local "junk food" for 3 weeks, I came back 2 lbs thinner.... I have the feeling that mediteranean diet isn't exactly fabulous, but it's us doing something that's really bad.
5. Fractal (fragmented) eating is indeed huge there. But there is something else that might be important here: if I eat a (butter!!!) croissant here (in Canada) that would make me want more food. After a croissant in Italy, I felt full for at least 3-4 hours... A breakfast consisting of an espresso and a croissant kept me full for a while...
6. Just a side thing: I wish you good luck if you're in Italy and you're trying to find a macadamia nut... Macadamia nut oil is really unheard of. Extra virgin olive oil is so good and cheap (it's everywhere), even seed oils can't really compete, more expensive oils (avocado, macadamia, coconut) don't have even a shadow of a chance against EVOO's)
The Standard American Diet (SAD) has gone global.
Well researched and presented, Thomas. I appreciate the repetition of the Mediterranean principles. Please also consider a visual device such as slides or a white board.
The idea of Butcher Box made me look to see if we had anything like that locally and I found that we did! I subscribe to them to support local farms, but if I didn't have anything like that in my area, I would absolutely use Butcher Box.
I've done the same thing. It's a nice community..
How did you go about finding that out? Would love to look that up around dallas
@@sirlost94 look up local farmers markets and talk to the vendors to start. Some farmers markets have websites and list vendors. Takes effort, and it’s not cheap. Like Thomas said, nothing wrong with ground beef. A well seasoned burger cooked in a hot cast iron skillet doesn’t hurt my feelings!
I’m picking up my beef from a local farm this afternoon.
I take a teaspoon of cod liver oil daily. Helps with dry eye!
This is the most balanced and reasonable approach i've heard. I did carnivore at the beginning of this year as an elimination diet for many reasons, and it's not maintainable for me - it also seriously adversely impacted by lipid panel (NMR/apoB) given my family history of CVD. This was the approach I started a few months back after watching many videos with varying opinions on diet and my lipid panel has already vastly improved. Thank you for putting out reasonable and balanced information that people can adhere to in the long run.
A dirty keto diet - meat / dairy / fruit is much more sustainable and works for me. Carnivore is a bit too hardcore for it's own good.
My LDL also doubled on Keto, not even Carnivore, just low carb under 20g. Everything else improved so switch to maintenance on Mediterranean diet now.
What made you go carnivore for a while? Was it gastrointestinal symptoms, by any chance?
Hey, LDL is really only a risk factor if you have metabolic dysfunction, like low insulin sensitivity. It’s highly overrated as a risk factor for otherwise healthy people.
Yeah i don’t know about my lipid profiles but I’ve done carnivore a few times but can’t maintain it because it triggers my eating disorder. When i was a vegan they were also triggered. So it’s more to do with diets/woe that are just plain restricting and not balanced. I think our bodies know it’s not normal. But as a short term elimination diet i think carnivore is pretty good at resetting some things.
Thanks for another great video. Recommendations for protein are extremely confusing, especially whether it should be aimed towards ideal, or desired body weight, instead of actual body weight. In this video you mentioned desired bodyweight one time
It's frustrating when people recommend a Mediterranean diet and then family see this as evidence bread, pasta, pizza, garlic bread and alcohol must be good
Been watching you for a couple months, been using your what to buy or lookout for as a way to meal prep. Do you have a diet plan for this video?
Totally agree, I do the Spanish Mediterranean diet, and it has done wonders for me,overcoming autoinmune conditions, lowers my blood pressure, and maintains perfect glucose levels.Thank you for your report👍🏻
Jeez Thomas, appreciate your effort but following all those rules seems way too stressful. I've finally achieved low carb Ketovore lifestyle. So no berries or fruits. Beef has adequate Vitamin C apparently. Sometimes extra protein sometimes extra fat. Butter as a snack. Most important, eat when I'm hungry which generally means natural fasting periods. It's so easy. I'm 70 but working and working out like I'm 40 again. As an older guy, 2.5 gms of protein per Kg of body mass.
Agree. Too much gymnastics. Carnivore for 2 months. Healthy, simple and easy. He is measing endocrines reasons for High LDL
The best diet is one that includes a lot of exercise and sleep.
So true! Not enough focus on those!
Sleep yes, exercise no. The oldest ppl to live rarely exercised
But people use to eat olives, not olive oil. Olive oil is not that stable for any length of time. I would question that our ancestors at olive oil in any large amount at anytime before the industrial revolution. Also, grass fed meat has all the nutrients that humans need. We were lied to about cholesterol, salt, fiber and eight glasses of water a day which led to my hypothyroid that my conventional doctor could not even detect. Not until I went to a holistic doctor (who has also been demonized) did I get the help I needed for my thyroid to perform up to par and then was able to loose weight.
It really depends on where they lived. Many cultures probably never even heard of olive oil.
Olive oil had been used at some level in the diet of those locally grown olives in salads etc (though you are correct to say they were occasionally eaten rather than the oil used) but it was used extensively in cooking only after WW2 as part of the Marshall Plan to get populations back on their feet since most animals have been killed in these areas. The salads though were at best a side dish or used in part of the fasts that is a part of various practices in these regions. Outside of these fasts meat was a major part of the meal with the two 'blue zones' in this region when properly investigated we find extensive animal food usage and limited plant foods and even low amounts of fish intake in complete contrast to the Mediterranean rubbish diet we see to this day.
> until I went to a holistic doctor
Aaand you lost lost all credibility right there.
If it cannot be proven by peer-reviewed actual science, then please just experiment on yourself with the snakeoil stuff.
My thoughts. I lost a lot of weight and kept it off for a long time by not eating until roughly 1 PM. Eating 1 large serving of protein and two large servings of vegetables (not specifically low fat protein and berries I would count as veggie) at each meal. Snacking would be nuts, maybe another serving of berries. I also ate 1-2 ounces of cheese per day. For exercise I walked 3.4 miles pretty much every day, and did kettle bell swings, snatches and presses and push-ups and pull-ups. Unfortunately, Covid along with major flooding issues that lasted for almost 2 years, knocked me almost completely off track and I gained a ton of weight. I realize after watching this video, that I when I ended up eating more carbs, I was less efficient in processing than than I had been in the past. I have returned to my previous diet, am walking again, going to return to kettle bell workout, but after watching this I am going to add macadamia nuts and krill oil, and I am going to have 2-3 meals per week with higher carbs like legumes, potatoes/sweet potatoes, maybe pasta once in a while, wild rice, risotto, etc, plus some dark chocolate. I think adding a couple of higher carb meals per week more closely mimics the Mediterranean diet than 3 months cycles, and since I am kind of a foodie, I miss things like risotto, pasta, really good deserts, etc. I am not sure if having 2-3 meals with more carbs (mostly healthy ones) will be better than 3 month cycles, but it seems more intuitive that this would be closer. One other thing, fresh herbs. The population in Italy who lives the longest and has the most men over 100 years old, eats a ton of rosemary. 1 in 10 people in Acciaroli, Italy are over 100 years old.
The flour/wheat in Europe is way better than in the US. I still wouldn’t eat bread or pasta here.
Who wants to be 100?
@@821lancevance AMEN!! I know I don’t.
If @@821lancevance It really depends on how healthy you are. In some places, they are still doing the same things they were doing 20 years earlier. If you are old and sickly, no point in being 100.
@@rebeccacarraway480 Yes, that is very true. Once in a while I just want a burger or a really good sandwich. Pasta, is really a rare treat thing, like once a month. You can get pasta imported from Italy, made from Italian semolina, though most semolina is grown in the US. The Italian has lower gluten and is naturally aged in the field, unlike our flour which they use bromide and has been bred for higher gluten. Don't even want to get into pesticides.
As far as overall mood, ease
of diet, flexibility, ect. Mediterranean blows every other diet I've tried out of the water.
So eat 50% olive oil, 5% macadamia nuts, 25% lean protein, 20% fruit and veg. Got it!
Wow ... I value variety in best practices such as "be hungry" to eat and "surprise" the metabolism for readiness... great !
If I had to choose it would be carnivore. I'm darn near close to that now. I don't like many vegetables. Been doing Keto for two years. I love it
Yeah vegetables are not good for you by and large people just keep trying to cope about it😅
I am suspicious that some of these presenters are being swayed by incentives to play down beef and beef fats. I am also on the understanding that fructose is converted into fat and too much isnt recommended. I have started to follow a Keto/Mediteranean regime about 4 weeks ago and will see how it goes.
@@samdemic3373 Fat is the food most easily converted into body fats. Fat burns in a carbohydrate flame. Watch the video "Carbs BEST For Fat Loss" by Paul Revelia on CZcams.
@@samdemic3373 the more red meat you have the better you will feel if it's quality ❤️
Exacttly. Good news about your bad habits .
Great information and spot on regarding the Mediterranean diet!
What a great video! Very thoughtful. Thank you for all of your work!
When cutting up do u recommend being in the low carb cycling phase? I think ive heard u say in another vid that when u were cutting u actually did higher carb like 90-120g a day, but also more working out i think
Thomas Delauer is the only person I’ve ever seen ask himself a question and then applaud himself for asking himself a great question 😅😅
I'm very low carb, but I don't do high fat either. Moderate healthy fats and protein, lots of small fatty fish like sardines, grass fed meats, nuts, avocados, olives, lots of low carb veggies with some sweet/purple sweet potatoes, berries, fermented veggies. I'm very healthy, athletic, lots of energy. I do cycle in higher carbs into my diet a few times a month.
Thanks for your time much appreciated.
Very mature advice. Excellent. I would like to learn more about this PPAR.
Great video. Many thanks for sharing. This is my prinary playbook when it comes to eating and has been for the longest time. Result: I am in better shape than in my youth and compared to 97% of people my age, sky rocket energy levels, easily able to maintain my body at 12% which is within top 1% percentile of body fat and considered optimal. My blood marker results including HBA1C arr opitimal. I have optimal blood pressure readings No major health issues or need for any meds.
There have been a lot of studies on the results of a Mediterranean Diet. Until there are similar studies on the results of a Carnivore diet, I don't think you can state that a Mediterranean Diet is better with any degree of confidence.
@@recur68 I didn't say it was the best. All I said is that without studies, there is no proof that the Mediterranean diet is better (just as there is no proof that Carnivore is better).
Really impressed by Tom's knowledge and research and scientific approach. I studied sport science years ago and really enjoyed the biochemistry and nutrition. Love the level of infomation and intuitive way he explains things. Only comes when youve really read around and understand the accepted facts and principles and also critically analyse the latest studies. Ill be watching alot of these videos to fill my gaps of knowledge :)
EXCELLENT video Thomas!! Just what I needed to hear! Thank you so much!
Took me ages before I realised what de Lauer and oth Americans (USA) mean by "ground beef" ... simply what in the rest of the world is called minced beef. It _is_ possible to buy real "ground beef" in the rest of the world, for example in pets shops for aquarium fish, or in some biltong shops (ground biltong). The point being that in the rest of the world, ground meat is actually ground (fine and posdery) whereas minced meat is minced. (through a mincer otherwise chopped finely).
I think the Mediterranean climate, environment and lifestyle also contributes to their relative long life (if it's even true). So where they conducted the study would be an important factor . In addition pasta, pizza, ice cream, sweet pastries and alcohol are very popular in Italy, Spain etc. Lot of refined carbohydrates.
The people who age the slowest/live the longest in the world are the poor brown people of Mexico, Bolivia, etc.
There's a blue zone in Loma Linda California .
There are 18 million Seventh Day Adventists on the planet and wherever they live , they have less disease and live longer lives.
The secret is in their extensively studied diets. They eat a lot of carbs.
Very true! Lots of desserts, pasta and bread, but they have at least half less sugar than the American desserts and the flour is different. People who can’t have bread here, they are just fine in Europe. EU has very strict laws about food and additives, thank to people demanding that! American companies have to change their products if they want to have them on European shelves.
I think that plays a big role in all of it!
Yes, and there are no preservatives in anything, and they walk to get groceries every day, and carry them home.
This is a good point that is missed. Things like sea level, air quality, walking amount, biology of specific ancestry within that area, all can play an important part outside of diet within that ecosystem that can't be measured by isolating simple stats for correlation and causation.
Amazing video! Easy to put into practice!
Small dense LDL comes from the processed seed oils.
Go with butter, lard, tallow, and olive oil.
I've always thought that Paleo was a good way to go. Eat the way our Hunter/Gather ancestors did.
Macadamia nut oil. I bet that's really inexpensive and easy to find where I live.
5 tablespoons of olive oil... 2 oz of macadamia nuts... now you're at around 800 calories with just that. I dunno, that's over half my allowance for the day! 😮
WOW! This is new to me. So much great information!!! I am def. making a switch from my reg. keto diet. Time for olive oil, veggies and berries. Love this!
You won't regret it. Keto is unscientific nonsense.
Waiting for a deep dive on the need for glucose and insulin for resorption of essential minerals. Love the analogy of insulin being like a special forces team!!
The people that are overly restrictive with carbs end up going through the roof with the fat and eating more total food.
The people that are overly restrictive with fat (or fat and protein) end up going through the roof with the carbs and eating more total food.
The people of a more moderation-balance approach end up eating the lesser total amount of food.
That's not been my experience at all. I dropped the carbs and increased fat intake, and I'm never hungry, which is a common experience, not just my own. If i start eating a "balanced" diet, i end up eating way more than I usually would on carnivore or low carb.
Wrong! I'm very low carb, but I don't do high fat either. Moderate healthy fats and protein, lots of small fatty fish like sardines, grass fed meats, nuts, avocados, olives, olive oil, lots of low carb veggies with some sweet/purple sweet potatoes, berries, fermented veggies. I'm very healthy, athletic, lots of energy.
Eating fat is very self limiting, particularly actual natural fats from meat, avocado, olives, etc. Fat by itself is already satiating, but ESPECIALLY combined with protein it is incredibly satiating. It's exceedingly unlikely for the vast majority of people to overeat that keep the carbs low.
Eating more than a small amount of carbs on the other hand is literally setting yourself up to overeat. The human body has the "carb addiction" response to store fat for times of famine. Our body directly converts fructose from the sugar in fruit into fat, that's purely for fat storage for survival.
Historically, humans only had any real access to any substantial amount of carbs through fruit, maybe the odd tuber here and there but that's it. Mind you plants, especially edible ones, grow seasonally in nature, not year round. They are also entirely subjected to whatever environmental factors occur. You also have to factor in how much we've hybridized fruits and vegetables over the years. In almost all cases the plants we've cultivated, were much smaller and much lower in carbs/sugar content in the past. The GMO abominations we have today are nothing like what they started out as. Agriculture, according to historians only started about 10-12,000 years ago. If it's to be believed that humans have existed reaching up to millions of years, that's literally a drop in the bucket.
I really appreciate all of your information over the years. It has been very helpful. I have a question is frozen meat just as good as fresh meat?
Nutrient wise - yes. Texture and flavor, no - but some cuts like thighs and roasts fare better than steaks.
Thank you, such useful info & great tips. Looking good, Thomas! I am greatful to the carnivore people for really reminding us about the value of nutrient dense food & bioavailability, & animal derived foods as fundamental building, supportive & healing foods, especially for people recovering from excessively plant based eating, & the value of purely or largely quality animal based eating in reducing inflammation.
Great video.
IMO, as far as the % breakdown of carbs/fats/proteins, I by far prefer Atkins over keto. Far easier to sustain and also healthier in the long term IMO. I've been doing this for over 7 months. Have lost 40 lbs. I also do TRF (2MAD), run, walk and sprinting. Cut out nearly all ultra-processed foods, low carb (but not keto low), low sugar. It works for me and is EASILY sustainable. I'm 53.
This was actually a good presentation with excellent recommendations for eating healthy. Good job Thomas.
3/3 carb rotation soinds interesting. i'll try to apply it to bulking/cutting periods. how much carbs would you recommend to consume on carb period?
Thanks for the info. Would that be roasted salted macadamia nuts? Or raw, unsalted, unroasted?
How can you say the 4 studies demonstrate that the Mediterranean is superior to keto or carnivore if NONE of the studies you listed as reference makes any comparisons? As a physician who understands research as well as the diet topic very well (because it is not only important for my personal health, but for my patients'), I am not happy about this video title.
I think you would be in trouble with your friend Gabrielle Lyon in relation to your recommendation about protein. particularly for older people. I think her recommendation is more like 1 gram per pound
Other features of Mediterranean lifestyle is sun exposure, less blue light, lots of zone 2 exercise, family relationships. Each of these things interact with diet to the point where the food may be the least important aspect of protocols based on Mediterranean lifestyle - I say "may be" to make the point that it is a combination of factors. Other issues which may be the whole story could be the amount of fish eaten, not because it is lower in saturated fat but because of the omega 3 fats, or where meat is eaten, traditionally it may have been grazing on wild herbs rich in polyphenols on the mountainside. Or it may all be related to cultural attitudes to life and happiness, comparable to the Scandinavian hygge.
Well done Thomas, and best compiled advise seen in a while. However there are further adjustments required when using a Keto Diet for reversing Type 2 Diabetes which will become the primary reason why people will adopt a low carb or Keto Diet.
I Totally LOVE This guy!! I stopped watching for a little bit but now I realize what I've been missing!!!
Carnivore diet was the best diet I’ve ever done. Essentially balls deep keto. I’m gonna do it again next month.
So you do it in cycles?
Why? I love meat 🥩 what benefits did you saw
Every diet works if you stick to it. Just pick one and if it works for you stay with it.
The fact you have to stop this diet is telling. Short term it's great, long term it's problematic.
I did it once to help resolve my SIBO, but as a very active person it wasn’t sustainable for me. I do best with a moderate carb intake, 90% of it coming from berries and vegetables. I still get 50-75% of my macros from animal based sources though.
Tom, amazingly balanced and scientific still understandable video for 'normal' human being like me 😂😂😂! Any comment on fermented veggetables like cucumber, garlic, beetroot, sour cabbage, etc???
I've been incorporating a lot of fermented vegetables with my red meat and egg intake. It seems to help with digestion. My gut also feels a lot better and I'm more calm. I did not get these results eating non fermented vegetables
What do you recommend for resistance training?
Outstanding video, Thomas! Thanks!
I think the main issue is to have your mitochondria use keytones to produce ATP instead of glucose.
Honestly, it's not even about the No 1 diet. It's just anything but the hyper-processed high-carb diet that the West has fallen into. I eat mainly carnivore btw.
Very powerful.Thanks Thomas
@thomas, what are the macro % for this type of diet?
Thomas, there are studies on consuming olive oil, and oil in general. They all impair endothelial function for hours after consumption. They make blood vessels narrow and stiff. I had to give up oil, because my heart became to burdened after eating it. If olives have a benefit, I say eat olives. If people experience benefit from the oil, I don't think it's worth the insult on our blood vessels.
BINGO! Olive oil is not healthy! ref: Dr. Caldwell B. Esselstyn, jr.
It's omniketovoregeterian... You're welcome
I can’t even say it!!!😂
What is the best olive oil for dressing and drizzling
"6 % from cancer, 13 % Alzheimers and 9% overall mortality - so we are looking at some SERIOUS numbers here" - no, we are not. If you know anything about epidemiology, you'd know that these numbers are WAY to low to come even close to any kind of causation.
sunlight and culture are huge factors
Thank you! A request pls.. off late I’ve been watching a lot of Gil Carvalho on Nutrition Made Simple and he has a lot of say on seeds oils and saturated fat consumption that is soo different from everything I’ve been reading about the last few years.. and the guy seems quite genuine and passionate about falling back on hard science.. Is he missing something? Or do we have it all wrong?? Would really love your perspective on this Tom.. even better would be a life collab! 😊
Gil Carvalho really knows what he is talking about on nutrition. As for body composition advice, Paul Revelia is the best I've found.
Dr. Carvalho is a Vegan who pushes statins and the cholesterol hypothesis of CVD.
Thomas, please don't use technical terms without looking up what they mean.
The word "fractal" does not, and has never, had anything to do with "fragmented".
Fractal means "the small parts are identical to the large parts they are part of".
For eample, a trangle made of trangles.
For an eating pattern to be fractal it would have be something like ... the pattern over a month follows the same pattern within a week, and the same pattern within a day, and the same pattern within 1 meal, in perfect repitition.
The random eating pattern you described is the OPPOSITE of fractal. Fractal patterns are the least random you can get.
Thomas your channel is a gift! You are brilliant at explaining complex scientific data. Just wondering ... surely 5T olive oil would be too much for a moderately active lady, its almost half of the calories I eat ?