My notes for this video: 1: The Crucial Role of Carbohydrates in Health and Performance - Essential for overall well-being, mood, and physical performance - Decreases stress levels and improves mood by lowering cortisol - Improves hormonal markers, such as thyroid hormones and testosterone - Supports thyroid function and hormonal balance with a moderate to high carbohydrate diet - Vital for high-intensity exercise and maintaining good health 2: Carbohydrates' Impact on Stress and Mood - Reduces stress levels by lowering cortisol, a stress hormone - Enhances mood by maintaining hormone balance - Low carbohydrate diets may negatively affect mood and stress by increasing cortisol production - Moderate to high carbohydrate diets help maintain a positive mood and manage stress effectively 3: Maintaining Hormonal Balance with Carbohydrates - Significantly contributes to hormonal balance, particularly thyroid hormones and testosterone levels - Low carbohydrate diets may negatively affect thyroid function, cortisol production, and testosterone production - Moderate to high carbohydrate diets improve thyroid function and overall hormonal balance - Importance of complete hormone profile testing, such as offered by Let's Get Checked, for personalized understanding and optimization 4: Evaluating Carbohydrate Sources: Grains vs. Roots vs. Fruits - Grains not recommended due to difficulty in digestion and potential gut damage and inflammation - Roots and tubers, like potatoes and carrots, better than grains but may still cause immune system and gut health issues due to anti-nutrients - Fruits considered the best carbohydrate source for overall health, performance, and hormonal status, offering beneficial fructose - Fruits have a lower glycemic load compared to grains and starches, better for blood sugar control
Also love how you mentioned the work of Dr Paul Saladino, awesome to see health professionals bouncing ideas and concepts of each other. This is how we all grow and gain an in depth and comprehensive knowledge.
This is definitely controversial because your body can only store so much fructose, while starches can be stored in larger amounts in the muscles. Bodybuilding 101.
it doesn't store fructose, the liver converts it to fat and it causes glycative effects similar to glucose. It's a poison in that sense, hence why most fruit these days are not healthy
I would also point out that almost all traditional societies are grains, they just fermented them to get rid of the anti nutrient load and ate them in smaller amounts.
According to Chris Walker fructose actually frees testosterone from SHBG... And Ray Peats thinks it jump-start liver metabolism before the actual glucose hits it, and boosts thyroid.
@@geraldfriend256 fructose is fructose high fructose corn syrup its just means theres more fructose chains in the sugar molecule which mean sits sweeter than sucrose
@@njkel.8714 Respectfully disagree.Comparing synthetic gmo corn syrup fructose to that found in honey and fruit is just not passing the sniff test or any empirical data.Directly correlated if not causative to the obesity epidemic is increased use of high fructose corn syrup.Could be a case of dose makes the poison, but our ancestors never overindulged on fruit or honey to the point where most of them were fat.
What a Video. U cleared so many things here. I was considering Carbs as Villian. And was depriving myself of it. Taking less thn 75 grm carbs and no wonders my performance in Gym was declining. Thanks a ton buddy for clearing this out . I would now not feel guilty taking those healthy carbs in
POTATOES! They are so ridiculously high in potassium. They even have a bit of fiber and protein. I started eating half a pound of them per day and can see so many more veins in my arms now.
Very good points, the only reason why too much fruits and vegetables are not recommend, and the reason for their low GI, is that they contain too much fructose that doesn't impact the GI but can be hard on the liver in too large amount because the excess of fructose is converted into fats. Anyway replacing a quote of grains with fruits in the setting of an active lifestyle and a normal caloric intake sounds like a good advice.
I think so. Moderate amounts of quality carbs and fasting make it useful. I'm huge fan of keto diet but since I metabolically healthy (because of keto diet) good carbs actually most times help me with sleep or performance.
The speaker discusses the importance of carbohydrates for overall health and performance, and the question of what carbohydrate sources are best. The demonization of fats as a hot button issue from 50 years ago has been replaced by the demonization of carbohydrates as the root cause of obesity and chronic diseases. However, research shows that overconsumption of food in general is the main cause of these issues. Consuming carbohydrates is important for the body during high-intensity exercise, as it requires glucose as an energy substrate. The body requires roughly 200 grams of glucose per day for basic bodily organ functions, and even individuals on a ketogenic diet require around 100 to 150 grams per day. High-intensity exercise increases the glucose requirement, and if the body does not receive the minimum glucose requirement, it will go through gluconeogenesis, which is a survival mechanism that can put the body under stress if it is continually forced to do so. Carbohydrate consumption in the context of a healthy whole food diet has been shown to decrease cortisol levels, which is one of the primary stress hormones, and improve mood by lowering levels of chronic stress. Carbohydrates can improve mood by lowering levels of chronic stress and improving hormonal markers such as thyroid function and testosterone levels, according to recent studies. Overnutrition and carbohydrate consumption increase thyroid hormone production, which plays a crucial role in energy production and mood maintenance. Carbohydrates have been found to have positive effects on thyroid function, cortisol and testosterone production, and physical performance, with high-intensity exercise being the most proven health tool available. While a ketogenic diet and fasting have their benefits, they may be more useful for individuals who are not metabolically healthy, as the benefits for metabolically healthy individuals are moderate at best. Carbohydrate consumption can improve mood by lowering levels of chronic stress and improving hormonal markers such as thyroid function and testosterone levels. Carbohydrates also improve physical performance. Despite individual variations in handling carbohydrate intake, it appears to be necessary for overall mood balance and energy production, playing a crucial role in maintaining mood and energy levels. The long-term effects of a ketogenic diet on thyroid function and other markers are unclear, and may not be as useful for metabolically healthy individuals. Fruit is considered the best carbohydrate source for overall health and performance, as it is the only part of a plant that lacks chemical plant defense mechanisms. To naturally increase testosterone levels, it's important to get a complete hormone profile done as everyone's hormones are different. Let's Get Checked offers a comprehensive test that can be done at home, with results and a consultation with a practitioner available within a few days. Fruits are an optimal carb source due to their high fructose content, and they are considered the healthiest and most advantageous carbohydrate source, with a lower glycemic load than other grain or starch sources. There is controversy surrounding whether sugar may be more beneficial to metabolism than starch and grains. To increase testosterone levels, it's important to get a complete hormone profile done, as everyone's hormones are different, and there is no one-size-fits-all approach. Let's Get Checked offers a comprehensive test that can be done at home, with results and a consultation with a practitioner available within a few days. Additionally, there are proven supplements that can safely increase testosterone levels, which can be found in a free guide on the speaker's website.
I’ve experimented with berries and honey for a week in replacement of white rice (vertical diet-ish). I will say that - anecdotally - there is a much higher metabolic response. It’s nice having vascularity without having to do anything 😂😂. And I don’t crash with fruit/honey. It’s interesting if nothing else.
about how much calories did you consume in total in regards to berries and honey? did you notice any performance difference in the gym? Im curious because I plan on switching to fruit and honey as well soon.
@@AYYYLMAOOOOO roughly 40% of total calories. So for me that was roughly 1300 calories. It was difficult to eat that much in berries, oranges, and honey. Just more satiating than white rice. As far as performance in regards to strength while lifting I didn’t notice any difference. However, overall energy levels were much more even throughout the day though and the pump and vascularity was gnarly. If I were to do it again though I’d slowly ramp up to that level of fruit. Disaster pants was a thing the first couple of days.
Ive experimented thoroughly with utilizing honey and fruit as my only carb source and there is a point of diminishing returns. Youre not going to be bulking or making lean gains while doing this. If you plan on not being low carb, then using sources of pure glucose is much more advantageous for multiple reasons. No chance of mitochondrial damage, no chance of fungal/bacterial overgrowth in the upper GI tract, and a lower chance of fatty liver. Not demonizing fructose, but be very aware of the fact that fructose results in a net negative energy balance in the cells resulting in quickly developed metabolic syndrome
Quality video, man. As a guy with celiacs, I'm a bit of a low carber, but I've always felt it makes sense from an evolutionary point to eat fruits (particularly wild). You should make a video on the optimal time to eat carbs, proteins, fats, and just food in general.
Accidentally came over to this channel. Your channel is going to blow up Man. Could you please do a video on Nuts, Cruciferous Vegetables, Dairy & the dangers of Seed Oils?
Im 37 Iv been ketogenic 2.5 years, (no seed oils ) eggs, meat, broccoli is my stable. Blood tests all normal apart from testosterone which was above normal range also its reversed my Gilbert's syndrome. I'm stronger at lifting then when I was in my 20s on a high carb diet. I probably have between 20 and 40g of carbohydrates a day. For myself it works well.
Carbs are very anabolic. For anyone who wants to build muscle, you need a significant number of carbs, and you need to avoid becoming insulin resistant.
Eating a ton of carbs has been the biggest improvement in my athletics/daily life. Not eating carbs (bro science) was the most destructive, for so many years.
I had erectile problems at 22 yo, my diet was very bad I eated just junk foods, I did a test for check my testosterone levels and I had a result of 740 ng/dl which is pretty good, then I wanted to try eat less meat and go on a keto diet cause I heard that insulin and meat aren’t good for erection quality and insulin resistance decrease testosterone and when you consume sugar it decreases your testosterone of 20%, but after a month following this diet I checked my testosterone and I had a result of 500 ng/dl, my testosterone decreased a lot. So I guess this man is right, we need sugar and carbohydrates but some other studies show that sugar is very bad for testosterone and libido, I don’t know which diet follow I’m really lost.
You are correct. But the only studies that have looked at sugar and testosterone have used pure dextrose at extremely high doses. Studies on fruit show the opposite effect
@@NutritionLibrary okey that’s interesting, I will try a high fructose diet and see the results. It would be amazing if you do like dr berg and tell us a routine of what to eat for a optimal testosterone levels. I like how you explain things.
Main Points: Carbohydrates and Health Debate: • There has been a shift in nutritional discussions from the demonization of fats to carbohydrates. • Obesity and chronic diseases are mainly caused by overconsumption of food rather than a specific nutrient. • Carbohydrates are not inherently evil, and it's a misconception that high blood sugar from consuming them is bad. Carbohydrates and Body's Requirement: • The body requires around 200 grams of glucose daily for basic bodily functions. • This requirement drops by about 50 to 100 grams when in full-blown ketosis. • Not consuming enough carbohydrates forces the body into gluconeogenesis (creating glucose from fats and proteins), which the speaker believes isn't optimal for long-term health. Benefits of Carbohydrates: • Carbohydrates can reduce stress levels and improve mood by reducing cortisol levels. • Carbohydrates can improve hormonal markers like thyroid hormones and testosterone. • Carbohydrates enhance physical performance. Ketogenic Diet and its Place: • While there are short-term benefits to a ketogenic diet, especially for those not metabolically healthy, the long-term benefits for those who are metabolically healthy may be moderate. Types of Carbohydrates: • Grains: Difficult to digest and can increase inflammation. • Roots and Tubers (e.g., potatoes, carrots): Better than grains but still contain anti-nutrients. • Fruits: Considered the best source of carbohydrates. They are meant to be eaten, and they contain fructose, which may be beneficial for metabolism.
sugar is a great source of fuel, fruit, honey, juice etc before or after high intensity training, just because Humans can function on zero carbs doesn't mean you automatically should, short term is fine the way nature intended, do you think a hunter gatherer would pass up a load of honey, fruit or starchy cooked root vegetables ? the problem in our modern world is inactivity and excess junk calories overall, an inactive person with little muscle mass ( the glucose sink ) will eventually have negative health responses to lots of carbs, but it's the lack of activity and low muscle mass more than anything
Insulin is huge though. It has a rebound effect that makes you hungry AFTER gorging yourself on carbs and sugar. High glycemic foods are likely the driving factors of obesity and related diseases that are all connected to insulin resistance.
protein also spikes insulin, and fructose doesn't require insulin for diffusion through cell walls. im also not recommending that anyone gorge anything. have you ever looked into hyperlipidemia?
@@NutritionLibrary Proteine doesn't spike insuline as carbs do and even if that was correct , it is easy to eat 300 grams of carbs but very hard to eat 300 grams of protein and one more thing when you eat protein the glucagon counteract the effect of insuline wich does not happen with carbs .
Excellent video and you are spot on! Are there any fruits that you think should be avoided? Also what are your thoughts on Greek yoghurt and gouda cheese?
I think the trick is to not have carbs with every meal, especially if you’re eating frequently (more than twice per day) In and around training is best and keep it moderate, in the form of fibrous fruits, some white rice and low oxalate green veggies.
Grains didn’t become popular for nutritional purposes. They became popular because they provide a lot of calories relatively inexpensively. For thousands of years, starvation was a primary, constant risk and survival was at a premium.. Many ancient people were short and lived short lives, so we shouldn’t be too quick to model our lives after ancient agrarians or casement.
I'm considering doing a less-strict carnivore diet and want to include fruit as my primary source of carbohydrate. Interested to see how this will play out
I believe carb cycling is the best for overall health and performance. Aka mainly eat moderate/high carbs but every now and then reduce carbs for a few days or weeks!
no mention of butternut squash. glycemic index 51. 40% less starch than a potato. the skin is not meant to be eaten so unlike many fruits, you don't have to be concerned about ingesting farm chemicals. the nutritional content is just wow. compared to the other squashes, no doubt its the best. the taste is mild and pleasant even for a picky eater.
Lots of fruit lol you can do potatoes and grains, just minimize them and maximize your fruit intake. Raisins and dates, juice, and honey can get you a lot of carbs in. If you still feel like you need more carbs, go with white rice and potatoes. They are minimally offensive.
Thank you for this information, bro. I appreciate it. I'd love to see a video on foods that are generally good for Gut Health and Brain Foods (Foods that improve cognition and mental power etc) too.
the guy he talks to is obviously smart. But he has a very myopic view, that is purely based inactive rodents trials. Fructose has its place in a well-rounded diet if you are using it to fuel exercise. This seems to be the case in almost every human interventional trials (which most people seem to ignore for some reason)
@@NutritionLibrary Yeah, I see it very similarly as you do, yet I got different feeling from the point you were making in the video. I mean we were eating apples for thousands of year if not more (probably they looked a bit different and had smaller contents of sugar, but still) Yet I wouldn't probably go on a dried date spree and substitute all other carb sources.
What's up Zach. Quick question- I've been hearing conflicting info regarding Tongkat Ali. Does it inhibit Testosterone from conventing to DHT or estrogen. I want more DHT To help my beard. Is tongkat helping or hurting that cause? Thank in advance
Hoping someone can help me shine some light for me. Im 38 and natty and had 3 blood tests in the last year testing total and free testosterone. Was also trying to improve my levels after the first test. Where a year ago my total test was 398 and free test was 308pmol/L at that point I was working out for a year after taking a long break. Was also sumplemebting with ashwaganda but may have been of the off cycle briefly at that point. Mid last summer I got 2nd blood work done and my total test went up to 464 about 18% increase and free test also went up to 347. I was back on ashwaganda and taking boron for a couple months at this point. I also got tested for LH (5.1 iu/L) and FSH (3 iu/l). 3rd blood test was just done and free test is now only 268 but total test is back to 398 as it was a year ago. Biggest change was my LH now down to 2 iu/l and FSH now 2iu/u. For this test i was off of boron and Taking a break from ashwaganda. But was taking tangkat ali, shaljit and maca. I decided to ditch shalajit, go back to taking boron and ashwaganda but will also continue to take tangkat ali since I seemed to notice some positive effects. Where I need help with is figuring out the changes to LH and FSH hormones. They were and still are in normal range but did they change for better or worse?? Could it be that they also increased my SHBG and thus reducing my free test?
i’m not happy to hear this, cause i’m actually taking all my carbs from roots, tubers and veggies. On the other hands… yes maybe they have a lotnof fiber, and they are a little bit longe to be digested… but i think this at the end is a good think cause it keep you satiated for longer time.
Man, you’re probably fine to keep eating the way you’re eating. What’s presented here is an extreme minority view, and should not be taken as definitive
It would be a pretty short video. Unfortunately, microplastics are in everything now a days. It is hard to get away from them. U may be able to limit them by using filtered water, but they are actually more so found in food products.
Well I must say that in this day and age it is become politics, religion and yes nutrition! Without getting you into a lot of details I have lost a quite alot of weight and put on a fair amount of muscle and I do eat grains and sweet potatoes which are actually eaten by the people in Okinawa. By the way they live to be quite old and very healthy. Also when it comes to working out I think there are people who have studied what is called Peri nutrition. For people out there who train on a regular basis I would check out some of those videos as well. I must say I do enjoy eating fruit and glad it's not demonized in this video! Even though I may not totally agree with some of your videos I do enjoy watching them and keep them coming
But fruits like apples pomegranates peaches and berries have a high amount of phytoestrogens and we're told not to eat them if we care about our testosterone. So what do we eat now?
What are your thoughts on white rice specifically? I know it is a grain but aren't all of the antinutrients stripped away leaving you with a very basic carbohydrate source with very little GI issues?
I've just come across your channel. First off. Thank you for all the hard work and all the videos. I'm slowly working my way through them. I don't see anything on 2 well known herbal supplements. Tribulus and Fenugreek. Could you maybe do something on these two?
@@NutritionLibrary I absolutely love your content on your Chanel 💎🥂 I truly like the deepness and the details in to your information and different research database comparisons 💎 everything been done to the point on your videos 👍💎 all points covered all questions answered is very organized and so much time saves for someone who is absolutely lost or clueless in this section 💎❤️ truly amazing job you are doing here ❤️ I'm sport fan big time all the stuff you been speaking about in your videos them all was very very useful for myself even knowing I'm in the game for long enough and always trying to stay up to date with stuff.you topping up my nolidge boxes truly nicely 💎❤️ love it mate your are on point with all those informative videos 💎 keep it up 👍. And I do like the calming voice 😁if I Watch something at late evening it calms me down after post workout meal and Is just like bed time story some time 🤭😂 I'm 39 😂😂😂 love and peace my man 🥂 I watch alot of Greg doucette videos too but let's say is late evening we in bed with wife and she says" oh no just not that screaming guy"😂😂 I love his stuff too 💎 but In bed late evening I'm allowed just watch your stuff as she fell a sleep in minutes when I put video on 🤭💎😀😂
When you talked about how grains and tubers weren't so great, I knew you were on the carnivore bandwagon. And let get this out of the way, studies can be used to promote one's argument and the data may be sound but then are studies that can refute other stufies and they can be sound or not. Also, one can cherry pick data to promote a certain diet. Lastly, some foods just work better for some than others. Fruits today and not what nature left us, for the most part. They are sweeter and larger thanks to our agricultural practices. I will agree there are some people who can't handle grains but a diet of grains and tubers is much healthier than a diet of fast food or eat some kind of junk once a day. The Standard American Diet is the norm by the way. As for taking more energy to digest, I argue the same can be said of beef and other meats in general.
If you handle grains well, its probably ok to sprinkle them into your diet as a treat. But yes go all out on fruit. eat as much as you want. Its hard to overeat on. obviously tone it back though if you start getting fat lol
The research seems to indicate otherwise. I understand your reasoning, but even in diabetics the single greatest factor the influences insulin signaling is calorie intake.
Hey chief. Had another follow up question with regard to carbs. Do fruits and honey have the same effect of replenishing muscle glycogen for high intensity exercise as compared to white rice and potatoes? I keep reading people saying it feeds liver glycogen and muscle glycogen. No idea what that means so asking the expert👊👊👍
Good question. Fructose specifically doesn’t replenish muscle glycogen. But the glucose in fruit does replenish muscle glycogen. Most fruits are roughly 50/50 f/g. But some like raisins are higher in glucose than other. Fruits are sufficient to replenish muscle glycogen. Starches aren’t necessary. But if you love them white rice and white potatoes are the least offensive options.
if you are going to be eating grains, soaking and sprouting is definitely the way to go. Unfortunately these processes don't completely eliminate the negative effects of grains.
Thanks for another good video. However, this time I need to disagree with convey aa message that fuit is the only optimum carbohydrate. I am not here to write a long message but please be careful with such a strong statement.
Generally I agree with you. Not everyone responds extremely negatively to grains, and tubers. And there is no one size fits all approach to nutrition. However, I do still believe that fruits are the safest, and healthiest forms of carbohydrate because of the data presented.
How long can you take tongkat Ali daily without having side effects, I know you said 6-7 months for the ashwaganda but I was wondering for the tongkat Ali.
My notes for this video:
1: The Crucial Role of Carbohydrates in Health and Performance
- Essential for overall well-being, mood, and physical performance
- Decreases stress levels and improves mood by lowering cortisol
- Improves hormonal markers, such as thyroid hormones and testosterone
- Supports thyroid function and hormonal balance with a moderate to high carbohydrate diet
- Vital for high-intensity exercise and maintaining good health
2: Carbohydrates' Impact on Stress and Mood
- Reduces stress levels by lowering cortisol, a stress hormone
- Enhances mood by maintaining hormone balance
- Low carbohydrate diets may negatively affect mood and stress by increasing cortisol production
- Moderate to high carbohydrate diets help maintain a positive mood and manage stress effectively
3: Maintaining Hormonal Balance with Carbohydrates
- Significantly contributes to hormonal balance, particularly thyroid hormones and testosterone levels
- Low carbohydrate diets may negatively affect thyroid function, cortisol production, and testosterone production
- Moderate to high carbohydrate diets improve thyroid function and overall hormonal balance
- Importance of complete hormone profile testing, such as offered by Let's Get Checked, for personalized understanding and optimization
4: Evaluating Carbohydrate Sources: Grains vs. Roots vs. Fruits
- Grains not recommended due to difficulty in digestion and potential gut damage and inflammation
- Roots and tubers, like potatoes and carrots, better than grains but may still cause immune system and gut health issues due to anti-nutrients
- Fruits considered the best carbohydrate source for overall health, performance, and hormonal status, offering beneficial fructose
- Fruits have a lower glycemic load compared to grains and starches, better for blood sugar control
Also love how you mentioned the work of Dr Paul Saladino, awesome to see health professionals bouncing ideas and concepts of each other. This is how we all grow and gain an in depth and comprehensive knowledge.
Glad someone appreciates it. A lot of people don’t like him. I don’t totally agree with all of his premises. But he’s a sharp dude
This is definitely controversial because your body can only store so much fructose, while starches can be stored in larger amounts in the muscles. Bodybuilding 101.
Yes, but you can, in fact, burn fructose for energy. Also, most fruits are a mix, not 100 percent fructose.
it doesn't store fructose, the liver converts it to fat and it causes glycative effects similar to glucose. It's a poison in that sense, hence why most fruit these days are not healthy
Yeah eating just meat and fruit healed my gut and digestion but also resulted in fatty liver for me….
I would also point out that almost all traditional societies are grains, they just fermented them to get rid of the anti nutrient load and ate them in smaller amounts.
According to Chris Walker fructose actually frees testosterone from SHBG... And Ray Peats thinks it jump-start liver metabolism before the actual glucose hits it, and boosts thyroid.
I would agree. Fructose seams to have a beneficial influence on several hormonal and metabolic parameters.
I believe it.But not high fructose gmo corn syrup fructose obviously.Fructose got a bad name yet fruit and honey are great and paleo and all that.
Fructose activates sperm motility. It is essential daily
@@geraldfriend256 fructose is fructose high fructose corn syrup its just means theres more fructose chains in the sugar molecule which mean sits sweeter than sucrose
@@njkel.8714 Respectfully disagree.Comparing synthetic gmo corn syrup fructose to that found in honey and fruit is just not passing the sniff test or any empirical data.Directly correlated if not causative to the obesity epidemic is increased use of high fructose corn syrup.Could be a case of dose makes the poison, but our ancestors never overindulged on fruit or honey to the point where most of them were fat.
What a Video. U cleared so many things here. I was considering Carbs as Villian. And was depriving myself of it. Taking less thn 75 grm carbs and no wonders my performance in Gym was declining. Thanks a ton buddy for clearing this out . I would now not feel guilty taking those healthy carbs in
POTATOES! They are so ridiculously high in potassium. They even have a bit of fiber and protein. I started eating half a pound of them per day and can see so many more veins in my arms now.
Lol me too
what type of potatoes?
You got one of the food sources for a strongman athlete
Very good points, the only reason why too much fruits and vegetables are not recommend, and the reason for their low GI, is that they contain too much fructose that doesn't impact the GI but can be hard on the liver in too large amount because the excess of fructose is converted into fats. Anyway replacing a quote of grains with fruits in the setting of an active lifestyle and a normal caloric intake sounds like a good advice.
I'm tired of the demonization of carbs and sugar. Sugar isn't bad. It's just pure energy without nutrients. That doesn't make it poison though.
Amen!
I think so. Moderate amounts of quality carbs and fasting make it useful.
I'm huge fan of keto diet but since I metabolically healthy (because of keto diet) good carbs actually most times help me with sleep or performance.
Nope wrong 🤦🏼♂️
Sugar is fine but white table sugar is loaded with pesticides.
@@duumek201yea that and exercise so that the sugar is utilized and not just sitting in the blood
The speaker discusses the importance of carbohydrates for overall health and performance, and the question of what carbohydrate sources are best. The demonization of fats as a hot button issue from 50 years ago has been replaced by the demonization of carbohydrates as the root cause of obesity and chronic diseases. However, research shows that overconsumption of food in general is the main cause of these issues.
Consuming carbohydrates is important for the body during high-intensity exercise, as it requires glucose as an energy substrate. The body requires roughly 200 grams of glucose per day for basic bodily organ functions, and even individuals on a ketogenic diet require around 100 to 150 grams per day. High-intensity exercise increases the glucose requirement, and if the body does not receive the minimum glucose requirement, it will go through gluconeogenesis, which is a survival mechanism that can put the body under stress if it is continually forced to do so.
Carbohydrate consumption in the context of a healthy whole food diet has been shown to decrease cortisol levels, which is one of the primary stress hormones, and improve mood by lowering levels of chronic stress. Carbohydrates can improve mood by lowering levels of chronic stress and improving hormonal markers such as thyroid function and testosterone levels, according to recent studies. Overnutrition and carbohydrate consumption increase thyroid hormone production, which plays a crucial role in energy production and mood maintenance.
Carbohydrates have been found to have positive effects on thyroid function, cortisol and testosterone production, and physical performance, with high-intensity exercise being the most proven health tool available. While a ketogenic diet and fasting have their benefits, they may be more useful for individuals who are not metabolically healthy, as the benefits for metabolically healthy individuals are moderate at best.
Carbohydrate consumption can improve mood by lowering levels of chronic stress and improving hormonal markers such as thyroid function and testosterone levels. Carbohydrates also improve physical performance. Despite individual variations in handling carbohydrate intake, it appears to be necessary for overall mood balance and energy production, playing a crucial role in maintaining mood and energy levels. The long-term effects of a ketogenic diet on thyroid function and other markers are unclear, and may not be as useful for metabolically healthy individuals. Fruit is considered the best carbohydrate source for overall health and performance, as it is the only part of a plant that lacks chemical plant defense mechanisms. To naturally increase testosterone levels, it's important to get a complete hormone profile done as everyone's hormones are different. Let's Get Checked offers a comprehensive test that can be done at home, with results and a consultation with a practitioner available within a few days.
Fruits are an optimal carb source due to their high fructose content, and they are considered the healthiest and most advantageous carbohydrate source, with a lower glycemic load than other grain or starch sources. There is controversy surrounding whether sugar may be more beneficial to metabolism than starch and grains. To increase testosterone levels, it's important to get a complete hormone profile done, as everyone's hormones are different, and there is no one-size-fits-all approach. Let's Get Checked offers a comprehensive test that can be done at home, with results and a consultation with a practitioner available within a few days. Additionally, there are proven supplements that can safely increase testosterone levels, which can be found in a free guide on the speaker's website.
I’ve experimented with berries and honey for a week in replacement of white rice (vertical diet-ish). I will say that - anecdotally - there is a much higher metabolic response. It’s nice having vascularity without having to do anything 😂😂. And I don’t crash with fruit/honey. It’s interesting if nothing else.
about how much calories did you consume in total in regards to berries and honey? did you notice any performance difference in the gym? Im curious because I plan on switching to fruit and honey as well soon.
@@AYYYLMAOOOOO roughly 40% of total calories. So for me that was roughly 1300 calories. It was difficult to eat that much in berries, oranges, and honey. Just more satiating than white rice. As far as performance in regards to strength while lifting I didn’t notice any difference. However, overall energy levels were much more even throughout the day though and the pump and vascularity was gnarly. If I were to do it again though I’d slowly ramp up to that level of fruit. Disaster pants was a thing the first couple of days.
Ive experimented thoroughly with utilizing honey and fruit as my only carb source and there is a point of diminishing returns. Youre not going to be bulking or making lean gains while doing this. If you plan on not being low carb, then using sources of pure glucose is much more advantageous for multiple reasons. No chance of mitochondrial damage, no chance of fungal/bacterial overgrowth in the upper GI tract, and a lower chance of fatty liver. Not demonizing fructose, but be very aware of the fact that fructose results in a net negative energy balance in the cells resulting in quickly developed metabolic syndrome
@@bannanaization What's a "net negative energy balance"? And what's the thing with mitochondrial damage?
@@bannanaization yeah man seems like a lot of fruit. Ill stick with potatoes I just dont want gluten in my diet anymore.
Quality video, man. As a guy with celiacs, I'm a bit of a low carber, but I've always felt it makes sense from an evolutionary point to eat fruits (particularly wild).
You should make a video on the optimal time to eat carbs, proteins, fats, and just food in general.
U can eat white rice. Its literally pure energy no gluten
Glad you enjoyed man! I’ll make a video on it soon!
Theres no optimal time. Eat when you rise. Eat frequently when hungry till satisfied.high carb plant based low fat for the win long term
@@njkel.8714 on point bro white rice is clutch and its safe
Amazing information as always! Any plans to make a video about benefits of probiotics and its effect on testosterone/gut health/overall health?
Accidentally came over to this channel. Your channel is going to blow up Man. Could you please do a video on Nuts, Cruciferous Vegetables, Dairy & the dangers of Seed Oils?
seed oil is bad but seed oil disrespect is a pharma psyop
Im 37 Iv been ketogenic 2.5 years, (no seed oils ) eggs, meat, broccoli is my stable.
Blood tests all normal apart from testosterone which was above normal range also its reversed my Gilbert's syndrome. I'm stronger at lifting then when I was in my 20s on a high carb diet. I probably have between 20 and 40g of carbohydrates a day. For myself it works well.
20-40? what in the world do you eat in a day???
No way your CDL was normal, no way whatsoever. Unless you have some kind of CDL polymorphism mutation, your CDL is out of range high
Interesting, have you been continously ketogenic throughout the 2.5years or have you had breaks? If you have had breaks, how long have they been?
Carbs are very anabolic. For anyone who wants to build muscle, you need a significant number of carbs, and you need to avoid becoming insulin resistant.
Eating a ton of carbs has been the biggest improvement in my athletics/daily life. Not eating carbs (bro science) was the most destructive, for so many years.
I had erectile problems at 22 yo, my diet was very bad I eated just junk foods, I did a test for check my testosterone levels and I had a result of 740 ng/dl which is pretty good, then I wanted to try eat less meat and go on a keto diet cause I heard that insulin and meat aren’t good for erection quality and insulin resistance decrease testosterone and when you consume sugar it decreases your testosterone of 20%, but after a month following this diet I checked my testosterone and I had a result of 500 ng/dl, my testosterone decreased a lot. So I guess this man is right, we need sugar and carbohydrates but some other studies show that sugar is very bad for testosterone and libido, I don’t know which diet follow I’m really lost.
You are correct.
But the only studies that have looked at sugar and testosterone have used pure dextrose at extremely high doses. Studies on fruit show the opposite effect
@@NutritionLibrary okey that’s interesting, I will try a high fructose diet and see the results. It would be amazing if you do like dr berg and tell us a routine of what to eat for a optimal testosterone levels. I like how you explain things.
Main Points:
Carbohydrates and Health Debate:
• There has been a shift in nutritional discussions from the demonization of fats to carbohydrates.
• Obesity and chronic diseases are mainly caused by overconsumption of food rather than a specific nutrient.
• Carbohydrates are not inherently evil, and it's a misconception that high blood sugar from consuming them is bad.
Carbohydrates and Body's Requirement:
• The body requires around 200 grams of glucose daily for basic bodily functions.
• This requirement drops by about 50 to 100 grams when in full-blown ketosis.
• Not consuming enough carbohydrates forces the body into gluconeogenesis (creating glucose from fats and proteins), which the speaker believes isn't optimal for long-term health.
Benefits of Carbohydrates:
• Carbohydrates can reduce stress levels and improve mood by reducing cortisol levels.
• Carbohydrates can improve hormonal markers like thyroid hormones and testosterone.
• Carbohydrates enhance physical performance.
Ketogenic Diet and its Place:
• While there are short-term benefits to a ketogenic diet, especially for those not metabolically healthy, the long-term benefits for those who are metabolically healthy may be moderate.
Types of Carbohydrates:
• Grains: Difficult to digest and can increase inflammation.
• Roots and Tubers (e.g., potatoes, carrots): Better than grains but still contain anti-nutrients.
• Fruits: Considered the best source of carbohydrates. They are meant to be eaten, and they contain fructose, which may be beneficial for metabolism.
sugar is a great source of fuel, fruit, honey, juice etc before or after high intensity training, just because Humans can function on zero carbs doesn't mean you automatically should, short term is fine the way nature intended, do you think a hunter gatherer would pass up a load of honey, fruit or starchy cooked root vegetables ? the problem in our modern world is inactivity and excess junk calories overall, an inactive person with little muscle mass ( the glucose sink ) will eventually have negative health responses to lots of carbs, but it's the lack of activity and low muscle mass more than anything
Have you seen Wendy Williams
Insulin is huge though. It has a rebound effect that makes you hungry AFTER gorging yourself on carbs and sugar. High glycemic foods are likely the driving factors of obesity and related diseases that are all connected to insulin resistance.
protein also spikes insulin, and fructose doesn't require insulin for diffusion through cell walls. im also not recommending that anyone gorge anything. have you ever looked into hyperlipidemia?
Potato has one of the highest if not the highest GI. Yet, it’s one of the most filling carb sources to consume
@@NutritionLibrary Proteine doesn't spike insuline as carbs do and even if that was correct , it is easy to eat 300 grams of carbs but very hard to eat 300 grams of protein and one more thing when you eat protein the glucagon counteract the effect of insuline wich does not happen with carbs .
I’m hungry within half an hour of a bowl of oatmeal
I would love,if you could make a video on keeping kidney and liver healthy while taking lots of supplement.
Excellent video and you are spot on!
Are there any fruits that you think should be avoided?
Also what are your thoughts on Greek yoghurt and gouda cheese?
Your videos are so high quality. Thank you, brother.
No problem sir. Glad you enjoy!
What about eating 'vegetables' that are actually fruits? Tomatoes, cucumbers, avocados, etc.
go for it!
I think the trick is to not have carbs with every meal, especially if you’re eating frequently (more than twice per day)
In and around training is best and keep it moderate, in the form of fibrous fruits, some white rice and low oxalate green veggies.
Amazing educational content; thank you for sharing 💯
White Rice for lunch, Potatoes as the last meal, fruits, milk, & honey anytime.
Grains didn’t become popular for nutritional purposes. They became popular because they provide a lot of calories relatively inexpensively. For thousands of years, starvation was a primary, constant risk and survival was at a premium.. Many ancient people were short and lived short lives, so we shouldn’t be too quick to model our lives after ancient agrarians or casement.
I'm considering doing a less-strict carnivore diet and want to include fruit as my primary source of carbohydrate. Interested to see how this will play out
Lemme know
Im a huge fan of carnivore + fruit +honey. This is my diet currently, and its amazing.
@@NutritionLibrary what percentage would you say is fruit and do you eat it together or seperate
@@NutritionLibrary which fruits are the best to eat on a daily basis in your opinion?
@@NutritionLibrary what fruits do you incorporate and how much honey per day?
I believe carb cycling is the best for overall health and performance. Aka mainly eat moderate/high carbs but every now and then reduce carbs for a few days or weeks!
Totally agree
Thanks for the video man, great stuff!
Glad you enjoyed it man
no mention of butternut squash. glycemic index 51. 40% less starch than a potato. the skin is not meant to be eaten so unlike many fruits, you don't have to be concerned about ingesting farm chemicals. the nutritional content is just wow. compared to the other squashes, no doubt its the best. the taste is mild and pleasant even for a picky eater.
Nutrition depends on a) soul quality and b) what do we really absorb.
We just don't know
Your channel is gold.Subscribing.Thanks!
I just bought a bunch of potatoes after your last video lol. How am I gonna bulk with only fruit 😩
Lots of fruit lol you can do potatoes and grains, just minimize them and maximize your fruit intake. Raisins and dates, juice, and honey can get you a lot of carbs in. If you still feel like you need more carbs, go with white rice and potatoes. They are minimally offensive.
Thank you for this information, bro. I appreciate it. I'd love to see a video on foods that are generally good for Gut Health and Brain Foods (Foods that improve cognition and mental power etc) too.
It might be worth taking into account the field of Nutrigenetics as well? Ethnicity could play a role in what foods are best or worse for you
So does the danger of overconsumption of foods still apply to people that are skinny and have a fast metabolism? Or can we be less worried??
Love your videos man I really appreciate them. What’s your opinion on chromium? Could you make a video on the benefits of chromium?
I think quality food is important. There's a difference between having a Coca-Cola in the morning and having an oatmeal...
Because Coke is not food LOL
Which supplement is best for sleep and anxiety,dipression
Thank you for this !! Great information
Awesome video man just recently been struggling to get in good carbs without eating mostly oatmeal lol
glad you enjoyed!
I am just listening to Peter Attia recent podcast where there is a guy saying EXACT opposite of what you're saying about fructose.
the guy he talks to is obviously smart. But he has a very myopic view, that is purely based inactive rodents trials. Fructose has its place in a well-rounded diet if you are using it to fuel exercise. This seems to be the case in almost every human interventional trials (which most people seem to ignore for some reason)
@@NutritionLibrary Yeah, I see it very similarly as you do, yet I got different feeling from the point you were making in the video.
I mean we were eating apples for thousands of year if not more (probably they looked a bit different and had smaller contents of sugar, but still)
Yet I wouldn't probably go on a dried date spree and substitute all other carb sources.
What's up Zach. Quick question- I've been hearing conflicting info regarding Tongkat Ali. Does it inhibit Testosterone from conventing to DHT or estrogen. I want more DHT To help my beard. Is tongkat helping or hurting that cause? Thank in advance
Hoping someone can help me shine some light for me. Im 38 and natty and had 3 blood tests in the last year testing total and free testosterone. Was also trying to improve my levels after the first test. Where a year ago my total test was 398 and free test was 308pmol/L at that point I was working out for a year after taking a long break. Was also sumplemebting with ashwaganda but may have been of the off cycle briefly at that point.
Mid last summer I got 2nd blood work done and my total test went up to 464 about 18% increase and free test also went up to 347. I was back on ashwaganda and taking boron for a couple months at this point. I also got tested for LH (5.1 iu/L) and FSH (3 iu/l).
3rd blood test was just done and free test is now only 268 but total test is back to 398 as it was a year ago. Biggest change was my LH now down to 2 iu/l and FSH now 2iu/u. For this test i was off of boron and Taking a break from ashwaganda. But was taking tangkat ali, shaljit and maca. I decided to ditch shalajit, go back to taking boron and ashwaganda but will also continue to take tangkat ali since I seemed to notice some positive effects.
Where I need help with is figuring out the changes to LH and FSH hormones. They were and still are in normal range but did they change for better or worse?? Could it be that they also increased my SHBG and thus reducing my free test?
Fruits and raw honey is where it's at
Definitely gonna look into your buds hormone test when I get back from deployment looks legit thanks
No problem man.
Roots, fruits and squash is my guess on good carbs. Potassium is said to help glucose and fructose enter the cells.
i’m not happy to hear this, cause i’m actually taking all my carbs from roots, tubers and veggies.
On the other hands… yes maybe they have a lotnof fiber, and they are a little bit longe to be digested… but i think this at the end is a good think cause it keep you satiated for longer time.
Yeah I totally agree!
Man, you’re probably fine to keep eating the way you’re eating. What’s presented here is an extreme minority view, and should not be taken as definitive
You never talk about veggies! Are you for veggies or against? Sounds like you like meat eggs liver fruit honey but no mention of veggies. Thanks
Can you do a video about thyroid supplements?
What about soaked and fermented oats? Rice and oats probably shouldn't be put with grains. Buckwheat also is substantially better on the gut
Yes they are. If you are going to eat grain, definitely soak and sprout them.
Great video. Thanks 😊
Thank you sir! Much appreciated 🙏
Can you make a video about micro plastics and their impact on human testosterone levels?
It would be a pretty short video. Unfortunately, microplastics are in everything now a days. It is hard to get away from them. U may be able to limit them by using filtered water, but they are actually more so found in food products.
its estimated that the average person consumed 5 grams of microplastics per week. this is the equivalent of an entire credit card per week.
@@NutritionLibrary Thanks man, that’s insane!
The music 1 min ish in is sooo good
Well I must say that in this day and age it is become politics, religion and yes nutrition! Without getting you into a lot of details I have lost a quite alot of weight and put on a fair amount of muscle and I do eat grains and sweet potatoes which are actually eaten by the people in Okinawa. By the way they live to be quite old and very healthy. Also when it comes to working out I think there are people who have studied what is called Peri nutrition. For people out there who train on a regular basis I would check out some of those videos as well. I must say I do enjoy eating fruit and glad it's not demonized in this video! Even though I may not totally agree with some of your videos I do enjoy watching them and keep them coming
But fruits like apples pomegranates peaches and berries have a high amount of phytoestrogens and we're told not to eat them if we care about our testosterone. So what do we eat now?
What are your thoughts on white rice specifically? I know it is a grain but aren't all of the antinutrients stripped away leaving you with a very basic carbohydrate source with very little GI issues?
White rice is the best carb source outside of fruits. Fruits are still better metabolically, but rice is minimally offensive.
@@NutritionLibrary awesome, thank you sir
@@NutritionLibrary Hello, What about using only red fruits with low fructose? It seems to be a nasty thing in many videos.
Yup very correct white rice and fruits should be the only carbs ever to eat.....
Sir this was a great video. Thanks
Read the book "Wheat Belly". Will do wonders for you.
I was diagnosed with IBS years ago, what grain if any would you recommend for pain free and more effective digestion without any issues.?
White rice. White potatoes aren’t bad either.
I've just come across your channel. First off. Thank you for all the hard work and all the videos. I'm slowly working my way through them. I don't see anything on 2 well known herbal supplements. Tribulus and Fenugreek. Could you maybe do something on these two?
They are coming up very soon!
@@NutritionLibrary Great!
Now watching your stuff for a bit and I love your confidence with your statements and clear nice explanation 💎👍
Glad you enjoy man!
@@NutritionLibrary I absolutely love your content on your Chanel 💎🥂 I truly like the deepness and the details in to your information and different research database comparisons 💎 everything been done to the point on your videos 👍💎 all points covered all questions answered is very organized and so much time saves for someone who is absolutely lost or clueless in this section 💎❤️ truly amazing job you are doing here ❤️ I'm sport fan big time all the stuff you been speaking about in your videos them all was very very useful for myself even knowing I'm in the game for long enough and always trying to stay up to date with stuff.you topping up my nolidge boxes truly nicely 💎❤️ love it mate your are on point with all those informative videos 💎 keep it up 👍. And I do like the calming voice 😁if I Watch something at late evening it calms me down after post workout meal and Is just like bed time story some time 🤭😂 I'm 39 😂😂😂 love and peace my man 🥂
I watch alot of Greg doucette videos too but let's say is late evening we in bed with wife and she says" oh no just not that screaming guy"😂😂 I love his stuff too 💎 but In bed late evening I'm allowed just watch your stuff as she fell a sleep in minutes when I put video on 🤭💎😀😂
Hey whens letsgetchecked going to be available for Canada again?
How about beans?
When you talked about how grains and tubers weren't so great, I knew you were on the carnivore bandwagon. And let get this out of the way, studies can be used to promote one's argument and the data may be sound but then are studies that can refute other stufies and they can be sound or not. Also, one can cherry pick data to promote a certain diet. Lastly, some foods just work better for some than others.
Fruits today and not what nature left us, for the most part. They are sweeter and larger thanks to our agricultural practices. I will agree there are some people who can't handle grains but a diet of grains and tubers is much healthier than a diet of fast food or eat some kind of junk once a day. The Standard American Diet is the norm by the way. As for taking more energy to digest, I argue the same can be said of beef and other meats in general.
There's studies out there that state the exact opposite dude. I thought this was about healthy carbs, not a rant about keto
The longer and more frequent you fast, the more efficient your liver becomes at converting fat to glucose. Fasting is muscle sparing if done properly.
You're the best sir!
No you’re the best
Love these videos! But god I love my Jasmin rice!!
Jasmin rice is good because it doesn’t contain the bran portion of the rice which is what seams to be anti androgenic
Would you recommend eating mostly fruits as carb's then? Like an 80 20 rule 80 being fruit 20 being grain.
If you handle grains well, its probably ok to sprinkle them into your diet as a treat. But yes go all out on fruit. eat as much as you want. Its hard to overeat on. obviously tone it back though if you start getting fat lol
Your content is amazing & priceless
It Will be nice a short video and to the point ✌️
😂
Dr Paul Saladino also advocates fruit and raw honey.
This made my day. Now if I can just get some people in the Keto Cult to listen.....
It’s also important to note that the spermatozoa in our body thrive on fructose.
True
What percentage would you say you eat in terms of carbohydrates 25%, 50%? Do you split them apart from the meat or eat them together
Roots and tubers have a high volume and aren't enough calories for people trying to gain weight.
I agree with too much food in general, but with diabetes , grain carbohydrates make it worse.
The research seems to indicate otherwise. I understand your reasoning, but even in diabetics the single greatest factor the influences insulin signaling is calorie intake.
What about fermented food?
Fermentation gets rid of a lot of crap. Fermenting spelunking and soaking your grains can help
Dried cranberries don’t seem to have a lot of sugar but they have a lot of fiber. Thoughts on cranberries?
I’m a bigger fan of high carb fruits. Make more sense from an energy standpoint.
@@NutritionLibrary how do you feel about dates?
Sooooo... Butternut squash i.e. would be the ultimate starch right? As it's botanically a fruit.
👌🏼
Are you suggesting here that for performance we eat fruits as our only carb source?
I understand wheat but Tubers cause gut inflammation? And corn is not meant to be eaten?
Have you personally tried your sponsors at home test? What do you think of the Dutch test?
I have. The Dutch test is much more comprehensive. But it’s also more expensive. They are a different class of testing.
Thanks for the reply, I’m in Canada so lets get tested isn’t available, but I’m glad to hear the Dutch test is good alternative.
Why did you turn off the comments on your aspartame video? I value your information but I value integrity more. 🚩
Peace! Love your vids bro. Can you do a presentation on black seed oil ?
I will!
Hey chief. Had another follow up question with regard to carbs. Do fruits and honey have the same effect of replenishing muscle glycogen for high intensity exercise as compared to white rice and potatoes? I keep reading people saying it feeds liver glycogen and muscle glycogen. No idea what that means so asking the expert👊👊👍
Not muscle glycogen*
Good question. Fructose specifically doesn’t replenish muscle glycogen. But the glucose in fruit does replenish muscle glycogen. Most fruits are roughly 50/50 f/g. But some like raisins are higher in glucose than other. Fruits are sufficient to replenish muscle glycogen.
Starches aren’t necessary. But if you love them white rice and white potatoes are the least offensive options.
Does glucose equal carbs? How do I know if im getting enough?
Soaked/germinated/sprouted grains don’t do all the things I soaked grains do to the body.
if you are going to be eating grains, soaking and sprouting is definitely the way to go. Unfortunately these processes don't completely eliminate the negative effects of grains.
Would you care Creating a Video on Quinoa and it good or bad effects on Body building
what's your food group ratio for an active person.
Should they be seperated?
Ratios differ for everyone. I eat exclusively meat, eggs and dairy. And a lot of fruit as needed depending on my activity level.
Starches though, not refined sugar.
So then, in accordance with this info, how do you guys mix your smoothies?
Can you talk about whey protein?
I will!
🙏 so much from Italy 🇮🇹
Thanks for another good video. However, this time I need to disagree with convey aa message that fuit is the only optimum carbohydrate. I am not here to write a long message but please be careful with such a strong statement.
Generally I agree with you. Not everyone responds extremely negatively to grains, and tubers. And there is no one size fits all approach to nutrition. However, I do still believe that fruits are the safest, and healthiest forms of carbohydrate because of the data presented.
How long can you take tongkat Ali daily without having side effects, I know you said 6-7 months for the ashwaganda but I was wondering for the tongkat Ali.
Everyone is different. Usually best to take a break from most herbs after 3 months