Nutritionist Answers Diet Questions From Twitter | Tech Support | WIRED
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- čas přidán 21. 05. 2024
- Nutritionist Dr. David Katz joins WIRED to answer your nutrition questions from the internet. How do you change your metabolism? What’s the best diet for health and longevity? Where does keto science and nutrition come from? Dr. Katz answers these questions and many more on Nutrition Support.
Dr. Katz notes that "eat food, not too much, mostly plants" is attributed to Michael Pollan, while the Blue Zones provide a premier demonstration of this idea's validity. www.nytimes.com/2007/01/28/ma...
Further reference:
www.dietid.com/
cuisinicity.com/
www.truehealthinitiative.org/...
Director: Lisandro Perez-Rey
Director of Photography: Francis Bernal
Editor: Louville Moore
Expert: Dr. David Katz
Line Producer: Joseph Buscemi
Associate Producer: Brandon White
Production Manager: D. Eric Martinez
Production Coordinator: Fernando Davila
Casting Producer: Nicholas Sawyer
Camera Operator: Cloud
Sound Mixer: Gabe Quiroga
Production Assistant: Caleb Clark
Post Production Supervisor: Alexa Deutsch
Post Production Coordinator: Ian Bryant
Supervising Editor: Doug Larsen
Additional Editor: Paul Tael
Assistant Editor: Andy Morell
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the fact that he talked about girl dinner is hilarious to me lmao
why
I found it funny that someone even wrote that in as a question
I still dont know what girl dinner is? Not heard of it lol.
@@HumbleBee123just a strange little meal of "girlish" snacks. no cooking needed and usually fruit, cheese, and some grain thing. or one single cupcake it varies
I never heard of this but it makes sense
This could be a whole show. There are so many questions regarding food. A part two would be awesome.
yes
How tho. What questions. What other species of animal in the entire world has to ask questions about what they should it.
@jacobjee5238 what other species has developed to a point where they have so many options that this is a problem?
Don't be silly.
@@jacobjee5238the world of processed foods has changed everything. We don’t just eat Whole foods like in the past. The human diet has had tremendous change over the last century, so there are many unknowns. Natural diet was around for hundred of thousands years. Diets full of processed foods… not so much.
You should check out the podcast The Maintenance Phase. There are also some nutritionist and dietitian channels on CZcams. If you want more of this kind of thing. I also think they should do a part 2 with him too
“Eat real food, not too much, mostly plants” -Michael Pollan
I'm gonna start quoting this on a daily basis
Thanks for the credit
I want more of my food and less of my food’s food.
@@Wired4Life2spoken like a true colon cancer patient.
That quote hangs inside my kitchen cabinet - have followed Pollans advice for years now 👏🏻👍🏻
Really appreciate that he just sounds kind, like he wants to be helpful, no condescending crap that so many people have unfortunately learned to brace for when trying to learn about health.
Over confident was my take.
@@CarlosVixilcan you elaborate on this? In my opinion, he was very fair about certain controversial questions like keto and Paleo diet. He doesn’t use extreme language to either praise or condemn them, but focuses on their origins, their difficulty to adhere to, and their effects on your body.
@@wendys9500 the very first section he mentioned Americans having too much protein but that is contentious there’s some that think we need a lot more. Simply saying “research i have read…” or “I subscribe to the idea” would have made things less dogmatic in my opinion
Unfortunately, there's a lot of misinformation in this video. His discussion about the supposed dangers of a high-protein diet are especially unfounded.
@@synchronium24i also wasn’t a fan of his takes. I think he’s part of this old wave of nutrition where you’re only encouraged to cut out “bad” foods instead of focusing on improving your diet. I would’ve liked to have heard “organic may be better, but it’s more important that you’re eating veggies however you can.” It was a little too cut and dry
Wired really finds the most likeable people everytime
lol. rabid Vegangelicals are "likeable?"
@@chuckleezodiac24 yes
@@chuckleezodiac24 No rabid vegan would say they are "mostly" vegan. He advised us to eat more vegetables and to not overeat meat. That's a rabid vegan to you?
Seriously. You're a goose.
Yeah they're good at this.
Love the comment on girl dinner, i think its a great idea for people who have problems with preparing meals like with adhd or some physical disabilities, but instead focus on the nutritional contents of the meal!
I appreciated he didn't talk down about it, that was really nice to see.
Absolutely! I’m an AuDHD adult (autism and ADHD) and am also going through some tough times right now… my executive function is not 100 percent right now, even for me. So convenience matters!
Yeeeessss. Because the alternative is frozen pizza over and over again, and I feel like that's a loss 100% of the time.
I never knew it had a name but we eat like that a lot in my family. We are all just so busy but it really started when my kids were small. My youngest was a ridiculously picky eater and we found that he would eat better if it was little bits of things. We already eat fairly healthy but I'm always open to making more of those switches he talked about to make our girl dinner even better 😊
@@godslittlestidiot2984 why , its simply a bad thing
Interesting how the blue zones are all near the ocean and all surrounded by nature and hives of physical activity as well. Sounds like there's more than just food to the whole longevity thing.
Exercise is the number one indicator of longevity
I think community and connection is a big part of longevity, too :)
Food + physical activity + relationships. Food should be relative to where you live.
I'm in Colorado and everyone, outside of trashy suburbs near the big cities, is healthy. I miss the ocean, but those mountains make it super easy to get fit. Long hikes with sick views.
With warm, great weather. I think these things definitely contribute a lot. Ain’t nobody living to 100 in the arctic lol.
I think I learn more watching experts on Wired than I ever did when I was in school. Even if it’s a topic I’ve never studied or thought about, I still enjoy learning about it when I watch these videos
Typical laziness of imagination. I agree with you about school. I got so bored that I dropped out at 16. I'm old enough that the Internet didn't exist until I was in my mid 30s and now that it is available as a resource I learn several new things every day. In fact, I am notorious for immediately researching anything I don't know about.
Don't rely on a single You Tube channel for learning. Get into the reading habit, any kind of books you like-you will learn. Look at other channels about things you're interested in. I like Modern TV History, Eating History, even GMM can be educational. Keep your mind active and it will stay young.
school isn't there for you to find world interesting - that part is within your own hands. School is there to prepare you for university and existence - basic knowledge. If you want to listen to cool experts watch university's lectures. Great professors with insane amount of knowledge within their speciality.
Unfortunately, a lot of the info in this video is misinformation. Especially making a boogeyman out of high-protein diets.
@@Kokose This is true. @Omar-wq9dz this is probably why you like the internet more than school lol. I was always that kid in the back of the class, kinda listening but absent. I would scribble and draw on my notebook but throughout my education I kinda skated by with decent grades. Then over time you realize that the internet is an infinite well of information and you can simply pick and choose what you find interesting and learn in so many ways. These videos are good because they explain it simply and well but also don't assume that you are a moron watching it and have a functioning brain and IQ.. Oh and there isn't the stress of a test later 😅
@@Kokosetrue
I am an RD (Registered Dietitian) and I approve this message! I have a few quibbles (organic does not mean pesticide free) but overall solid info!
I spotted that too, plus gorillas do actually eat animal protein in insects, and they digest protein differently than humans do.
@@gminors And a lot of animals we consider to be herbivores actually sometimes eat meat when they find it, like deer. Few evolved organisms subsist on only one main source of sustenance and most herbivores and carnivores have omnivorous habits.
@@gminorsthey have stomachs that are able to digest way more nutrients out of their diet. they also eat about 40 lbs of food a day
@@laurag502 exactly!
"Organic" is so complicated, especially for mid-integration farmers. I'm glad to say that most food on the shelves is fine, but I'm just worried about how the process is done. As it goes, "Organic is fine for the people, but we don't know about the land." But just like I don't expect every person to know about how they get they're water, I don't think they should have to think about about who is making they're food. It overall just feels like a thing people have to look up that people working in the industry already know and should have taken care of.
Just to echo other comments because I think it's so important: organic does not mean pesticide or herbicide free (it does mean antibiotic free, but there are very strict withdrawal periods following the use of antibiotics and certain medications are outright banned given the potential harm to people if accidently consumed, so this is a moot point). Some organic processes can actually be worse for the environment and soil quality, such as frequent tilling to deal with weeds for example. So it's not so cut and dry.
Edited for stupid misspell
This needs more upvotes
Check what your country qualifies as organic, in some places theres certifications (like the eu cerification) where it DOES mean its pesticide and herbicide free...
@@___echo___ forgive my US-centric comment, I should have specified. I'm only familiar with US agricultural standards/practices/definitions.
@@BleachBasket108 no worries, still a good comment, I had no clue that organic in the US means it could still have pesticides/herbicides.
i don't get it...what's then the difference between organic and non-organic fruits/leafy vegetables? i thought it's about use of chemicals
organic does not mean "no pesticides" it just uses different pesticides. you should be washing your produce before you eat it organic or not.
Very true. Some organic food may actually use more pesticides than certain GMO foods. I do appreciate that he did allude to the fact that only some organic foods are more nutritious and that it doesn’t matter with all foods.
It's important to state that the RDA for protein is to prevent malnutrition, not what's optimal.
The scientific literature still hasn't really found any connection beetween protein and liver /kidney damage. Also, every macro gets converted to fats and protein is actually the least likely to form adipose tissue.
Yah that protein part in the video was straight up wrong. leftover protein gets turned to acid instead of fat? Huh? And since when is twice the RDI (which would be about 104g of protein IIRC) bad for anyone?
@@nickflig yeah i dont get it. doesn't seem that much of a professional to me
You do know protein intake depends on your activity level? 50g of protein is the minimum for "all" regardless of how much workout you do. I need to eat about 120g of protein/day to keep up with my training, so my recommended protein intake is roughly 120g.
Double that would be 240g! Do you understand how painful bathroom visits would be? Protein turns acid and you can feel it in your rear.
Ever over eaten at a BBQ?
Came here to side eye his protein take too. Who are these people getting too much protein? I struggle to get 100g a day and I weigh 165 lbs.
> It's important to state that the RDA for protein is to prevent malnutrition, not what's optimal.
thats just straight up a lie
0.8g/kg is about all you need, yes even if you go to the gym
Part 2, please! Dr. David Katz was a joy to listen to and so helpful.
I wish I could see some references to articles, especially for protein info. The topic seems very controversial, and this is the first time I encounter someone saying that Americans have twice as much protein as recommended. Most of the content I watched so far claimed the opposite 🤔
Exactly. I would love to see him backing up that claim
Look up Christopher Gardener interviews on the channel ZOE. He's a nutrition researcher at Stanford. He has been involved in the studies for the actual amount of protein someone needs. And yeah protein deficiency/mal nutrition of that sort doesn't really exist in the developed world. He found that just eating normal foods through out the day leads to people (on average) getting around twice the amount of protein they actually need. Even if you're an elite athlete who needs 4k+ calories, your protein requirement will increase, but you will still double your actual needs without really trying.
I've seen claims on americans eating twice the recommendation and at the same time that most americans do not get enough protein daily. These might be just different lenses?
Minimun daily protein intake for non active men is roughly 50g, so double that would be 100g. I'm relatively small, but because of my training i need about 120g protein/day to keep up with my training. So for me double would actually mean 240g protein, which would be wild. It all depends on your activity level. Without training, 120g protein intake would mess with my stomach and make me feel sick. But 50g protein with the training would just leave me tired, hungry and lethardic.
Who website says us and England are not eating enough complete proteins missing B1 and B2 in particular as I remember off the top of my head..
It’s actually pretty well documented! Easy to look up on a search engine! I remember doing a writing a paper on this in high school
Give the producer and the team of these series at Wired a raise! They are always killing it! Bravo! 👏👏
I have awful portion control/mgmt. I fail every time… so I fast, which works effectively for me… One size doesn’t fit all; do what works for you whilst sticking to the dietary fundamentals, as beautifully explained by this absolute legend.
Try, seriously, a very short meal diary. Write down how your food makes you feel 5 minutes 30 minutes, 1 hour and 2 hour after eating. Then set portions before eating and see how it makes you feel. And nothing replaces actually experiencing that.
To be fair, portion control is BS, even the most disciplined of dieters can't maintain it for more than a few months. As long as those meals across the week contain all the necessary dietary components in a reasonable balance you're probably going to be fine. That's just how humans evolved. There's no reason for most people to eat as often as they do.
@@SmallSpoonBrigade I appreciate your PoV but I beg to differ. I had massive issues with stopping putting food in the gullet constantly, it was borderline out of control, but my self discipline is proper top tier.
People that can’t control how much they eat at any one time, or like me used to eat even when not hungry, don’t have the capacity for balance, a majority are driven by extremes in personality e.g all or nothing, cold turkey etc.
I have to restrict myself or I massively fall the wagon. So it’s strict & disciplined 6 days a week; once a week eat anything I crave, for me that’s Fri pm. I found a formula that works for me, I appreciate it’s not for everyone.
Exactly the same here@@BungleTheGooner
@@lgolem09lwait can you explain this more
I’m a registered dietitian and enjoyed this video, nutrition is the foundation of good health
Yup! What do you think about a "Carnivorous" diet, or people who eat only meat? I keep seeing people saying it's healthy
@@nathanieljohnson5908 The video is very clear on this, “Eat real food, not too much, mostly plants”
@@aryore2411 I know. I was trying to get an opinion of an expert about this diet that a lot of people are trying and claiming it's good. Is that clear enough for you?
I really appreciate that you went through the different trendy diets and mentioned some science there, too. Very helpful!
This is my favorite episode yet. I have so many questions about nutrition and everyone says different things, but this guy is fantastic and seems trustworthy.
Outside of genetics and external factors, it's crazy how many health issues can be avoided with JUST simple diet and exercise. If you broad stroke a lot of health studies and "trends", its always boiled down to those 2 things.
Its a pretty duh thing...and yet it's hard for a lot of people (obviously there's a lot of independent factors that contribute to that)
And sleep!
Maybe not smoking and drinking alcohol too
nobody asked, but adding fermented foods such as kefir, genuine kvass or sauerkraut is also very good for you!
Another awesome specialist who prioritizes explaining complex issues/ideas with balanced opinions. He seems to really be interested in sharing knowledge and give tips and not trying to create unnecessary conflict.
This is a lot of information to digest.
this is the funniest comment i have ever read
first is wrong right ?
@@perlovgren919 You must live a very boring life.
@@Arcessitor I dont agree, I read the newspaper comics every month and they are usually hilarious.
Mostly incorrect information
This was so informative. I hope to see more of Dr. Katz!
This video was an absolute joke
He’s not a doctor.
@@GrainMuncher proof?
@@GrainMuncher He is a doctor. But there are plently of doctors that are wrong. I mean i'm sure there's tons of doctors that will say exactly the opposite of everything that was said in this video, one of the sides has to be wrong.
@@average.yt.commenter609doctors receive an absurdly low amount of education on nutrition.
This guy is great! Please have him back for a part 2
I loved the way he ducked the 'are all calories equal' question. Of course 1=1 but there is more to eating than calories. You can eat appropriate amounts of calories eating Twinkies and be hungry and headed down malnutrition lane. Great information in general as well.
To me, it seems like the questioner is trying to get you to say that junk food( candies cookies pies and sodas) is just as healthy as eating organic (raw vegan nuts fresh vegetables and fruits), which is simply not true.
@@kobe51 Obviously I agree with you. I just like how he side stepped out and got the right information out there.
@@GrumpyOldMan70 I agree with your first post. The question was trying to ask if a calorie is a calorie not if the food is healthy or not. Many people have a misconception that if you eat carbs ie bread, that the calories are going to somehow magically turn into fat rather than knowing that if you are in a surplus of calories you are going to gain weight. Healthy or unhealthy are completely irrelevant to the question that was asked. Just like you originally said, twinkies at the same amount as a healthy diet may keep you at the same weight but is not necessarily good. 1800 calories of twinkies is the same as 1800 calories of a balanced diet.
@@kobe51 it's a question of calorific value vs nutritional value
It's even more complicated than that because of the way calories are calculated in the first place.
Many foods have parts that don't get absorbed by the time they are excreted.
I'm guessing you already know how the calorie numbers on packaging are derived.
So, the claimed calorie information for some foods are overstated.
Our bodies don't absorb the same percentage or even exact ingredients that are "burned off" in the method used in the calorie/nutrition calculation process.
I really appreciate this episode! Thank you! A Part 2 would be awesome
0:21: 🥦 The best diet for health and longevity is to eat food, not too much, mostly plants.
1:04: Excess protein can be harmful as most Americans consume twice the recommended amount, and it can't be used by the body for muscle growth.
3:11: 💪 You can change your metabolism by adding muscle through resistance training, which helps burn more calories 24/7.
3:51: Eating a wide variety of wholesome, natural foods can fill you up on fewer calories compared to ultra-processed foods.
5:57: 🥦 The video discusses the concept of 'girl dinner' and suggests healthier alternatives to the typical processed foods included in it.
6:47: Suggestions for healthier alternatives include bean dip or hummus instead of processed meat, whole grain crackers instead of chips, and pairing cheese with grapes or dried fruits.
8:51: 🍎 Buying organic is more important for whole foods that are not peeled or have their surface removed.
9:35: Intermittent fasting can be a valid tactic for some people who find it more effective than portion control.
11:23: 🌱 There is no advantage in avoiding gluten for people who don't have celiac disease or gluten sensitivity, and being primarily vegan can provide sufficient nutrition.
11:48: Being primarily vegan can provide sufficient nutrition, but a B12 supplement may be necessary.
12:21: The food pyramid is no longer in use.
Recap by Tammy AI
I'm so glad to hear someone say weight and BMI aren't everything. Been below both my whole life despite all kinds of diet changes and workout routines.
below ? how much do you weight?
Love this info! What is healthy for the heart and the brain is also healthy for the eyes! 🎉
I would really like to see more of David answering questions. Very informative and entertaining.
More of this content! Enjoyed Dr. Katz insight
Really enjoyed this video. Nice plain advice delivered in a direct and cool way. Thanks !
THANK YOU! That was by far the BEST summary I have ever seen on nutrition. Clear, concise, not overly dramatic or critical, just solid and practical information. So well done!
Thank you, Wired & Dr. Katz! This was super helpful & informative 💚
The bit about starving and feeling euphoric or clear and then having bad constipation etc really hit me. I was obese and lost a lot of weight but i was starving.
That part got me too. I have been gaining weight steadily since my 20s even though I worked out and barely ate (as in, forgot to eat several days in a row regularly). That euphoria would hit and I'd think "yeah, I'm burning calories right, I feel healthy and great, gonna lose weight". Next time I weighed myself +2lbs. Turns out my thyroid was hypoactive and I was inadvertently starving myself bc my body wasn't sending the "normal" warning signs. Thank goodness for finally getting a job with health insurance and getting a physical.
Thank you for this video. I'm a life-long vegetarian, or since I was 10 and am now 78. I do take B12 and recently, creatine, and go to the gym almost every day. My sons are always after me about getting more protein, and I do pay attention to it.
dang almost like you wouldnt have to supplement or worry about protein if you just ate meat like a normal person
@@burritodog3634 Who crapped in your carne flakes?
@@burritodog3634 Lmao triggered snowflake
A little misleading. He portrays excess carbohydrates being only stored as glycogen, while excess protein as going solely to fat. However, if your glycogen stores are full of course those carbs are turned into fat just the same. Then, his later point on strength training is undermined as optimal muscle growth is achieved with higher dietary protein than is recommended for the average, un-trained individual. The "most Americans get x2 the protein they need" figure is for the average Joe, not someone who is training.
And the vast majority of people aren't training at a high level. Sure he could have pointed that out but he only has so much time to talk about this stuff.
Many commenters seem to be confused about the protein intake part, so i think the distinction would have been nice
Yes true. I think if we ask him in more detail he'll get to those points. It's a great discussion to have in the comments tho!
@@codycornell2212 yeah, Vegangelicals like Dr. Katz never mislead in order to pursue their agenda.
I love this series so much. I'm forever learning new things. I really enjoyed his knowledge and suggestions.
This was gold! Thank you for saying it all so simply and making it easier to eat what I need now!
Wow. Really informative! Whoever is picking these experts is doing very well. Great stuff as always
Reminder to all the upset skeptics and other people questioning this guy in the comments:
Nutritionist is not a legally protected title. Anyone can call themselves a nutritionist.
Dietician is the legally protected title that requires proof of education/qualification.
Youre watching a video with the expert labeled as a Nutritionist
You should not be surprised or offended if he says something you think is wrong or misleading, he was never burdened to prove he knows what hes talking about.
incredibly interesting and enlightening, especially regarding keto
Best advice someone told me: Learn the difference between real hungry and "fake hungry"
Part 2 please. This is once again another great video :)
Organic produce isn't grown without pesticides, it's grown with "organic" pesticides, which are less efficient than their more modern replacements, meaning organic produce needs to be dosed with */more/* pesticide than non-organic to get the same effect.
This actually depends on where you live. In the EU or the UK for example, "Organic" is a lot more tightly regulated than the US.
@@lauraqueentint Still uses copper sulphate as pesticide though...
so then what do we eat 😭?
@corethcerecedo6504 eating organic is better than eating non-organic. Eating non-organic whole grains, fruits and vegetables, is better than not eating whole grains, fruits and vegetables. Grow as much of your own food as you can if you have the privilege of space, time, and weather, and buy the best foods you can afford. None of this is an either/or decision. Food choices are a continuum and we need to make the best choices we can according to our individual circumstances. Eat real food, not too much, mostly plants.
@@atbaritoneThat's... well put
1:00 The guy should have talked more about protein. I've seen several videos with nutritionists and doctors saying the exact opposite. "People eat too little protein, there are no indications of problems eating too much protein". I'm not taking a side. It would be great if they made a concensus
It seemed like he was saying that super excessive protein intake, other than for those actively building muscle is a waste. But I think to keep the segment short and generalized, he didn't wanna introduce any numbers. But I've also seen the same, too little protein is worse for your overall health than excess.
Too little? Who? Everywhere I read about how we eat to much and specially to much meat, doctors are concerned because meat is connected to cancer, Alzheimer and heart disease.
He is saying the TLDR version of the last several decades of scientific research. If you are willing to dive into the primary research, Google.Scholar "high protein diet".
@@bighead074 I agree a 100% with you. But I don't like the oversimplification of such a controversial topic. For example how much is too much protein? For years a nutritionist told me I should never eat more than 50gr of protein. 2 years ago I meet a bariatric and he immediately told me I should eat more protein. I asked how much more 60gr? 70gr? He told me 160gr should be enough. Now I feel great and have gained a lot of muscle.
If you are inactive protein shouldn't be on your list of things to focus on. Most people are inactive in the US. If you aren't in training of any sort it's pointless to have a lot of protein.
I really enjoyed this! He made it easy to understand the concepts without ever feeling dismissive or condescending about the questions or concepts!
Great topic, guest and info!! 👏🏻
Great video! Thanks Dr. Katz 😃
Resistance training is an amazing exercise that everyone should give a try
Came for the question in the thumbnail, getting so much more. Appreciate this!!
Thank you, you explained everything so well, I learned a lot!❤
Hopefully you guys get him back on for a part 2, I’m interested on what he would say about artificial sweeteners
Or, you do your own research? for god's sake, didn't you go to school and university? You should be able to do a simple research regarding artificial sweeteners. Just read a few research paper in reputable science Journals and you get your answer. You should not rely on random people to spoon feed you information 🙄
@@lilied1 Have you ever heard the Aristotle quote, “It is the mark of an educated mind to entertain a thought, without accepting it”? There’s nothing wrong with hearing different opinions. I’m surprised you would assume that I’m basing all my knowledge on artificial sweeteners on this guy. Btw, this isn’t just some random dude, a licensed nutritionist is definitely a credible source.
Great video, but not sure about the horse/gorilla/bull analogy though - they have digestive system different to ours.
He has a lot more wrong than just that. Confirm with a primary source before you take any of this guy's advice.
Sage advice indeed
Yeah, that's where he lost me. "All plant foods contain all the essential amino acids" is such a false statement. 12:01
Best video on CZcams! He does a great job breaking the stigma of eating healthy. No talking down and easily explains concepts. This is the internet at its best - free information that’s helping people! Thank you for posting.
Thank you for the fasting clarification. I have an issue with portion control and it’s helped much more than focusing on it throughout the day. Because I know have a “time limit” I don’t rush to jam food into my face but when I watch the clock and know my window is closing or before I even start, it allows me to be more conscious about what I am about to eat
Most reasonable and nuanced yet simple answers about nutrition I’ve seen in a long time. this is great!
hes wrong tho
Agreed! He adds the nuances very well - eg. For the girl diet -- he explains it in an encouraging way!
Thank you for this video! I'm going into Nutrition as an undergraduate student. This video was immensely interesting to me.
I might need to save this and use this later. Thanks for the answers.
Great content! More of this please!
1. Blue Zones are a misnomer, almost all of those places he mentioned (except Loma Linda CA I believe) have animal foods like dairy, fish, lamb, pork, etc as a large portion of their diets.
2. Eating a lot of protein does is not a bad thing, unless you have kidney problems or certain genetic predispositions, The human body CANNOT store protein as fat, protein is not an energy macronutrient like carbs and fats, its a nutrient macronutrient, high protein intake means increased muscle mass and higher metabolism, its good
3. Animal foods have a TON of nutrients - zinc, iron, B3, B6, B5, B12, copper, molybdenum - Plants do not have these in sufficient amounts, and, lots of plant foods have anti-nutrients that inhibit the absorption of nutrients.
4. Organic foods probably don't have necessarily more nutrients than non-organic, but you want to minimize your exposure to pesticides and herbicides as much as you can.
5. Plant foods do contain protein, but plant-based proteins LACK complete amino acid profiles - he is plain wrong there
6. He talks about making muscle with plants then lists off ANIMALS - horses, gorillas... We are humans, not animals, our metabolism and physiology are VASTLY different than that of Apes and farm animals
7. Antioxidant consumption post workout is going to be incredibly negligible in terms of recovery and muscle growth - eat enough protein and carbs and get enough sleep, also grounding.
:)
This comment is better than the video
I think he knows more than you
@@kyleroberts1276 :)
100% spot on
@@kyleroberts1276respectfully you have no knowledge about nutrition
I really appreciate him giving ideas for snackey dinners. I have awful adhd and making myself good meals is really difficult for me. Girl dinner ❤❤❤
WE appreciate the honesty! Thank you for cutting through the BS and speaking some sense re: nutrition!
Very appreciative of the Keto warning. As a diabetic I get really worried when people praise Keto as the ultimate answer for healthy living. It’s advertised as carb being evil rather than natural and important nutrient of all humans. Balance/trade up rather than eliminate!
12:34
Wait what? But don't gorillas and horses have microbes in their digestive systems that are actually able to digest cellulos and turn it into amino acids? We don't have that no? So I don't quite get this comparison
I was thinking the same thing. He's comparing apples and oranges, or humans and horses/gorillas to be exact.
Also a gorilla has the genetics to have larger muscle bellies and more muscle mass overall as a baseline. Humans on average do not. It's like saying, eat like a turtle to grow a shell. It makes no sense.
A lot of misinformation in this video…..
@@dovenbeats2took a while but finally finding these comments down here. There’s a lot of misinformation in here.
Nutritionists don't actually need to know what they are talking about. Anyone may call himself a "nutritionist" while not really knowing any of the science.
It's like the nonsense he said about "organic" produce. It's simply not true.
I heard that certain pesticides/fertilizers can still be used and still label your produce as "organic". Is that true?
yes, FDA has plenty of loop holes
Yes. They're called OMRI-listed products. OMRI stands for Organic Materials Review Institute. Some materials are benign, and some are not. It's important to evaluate each material on a case-by-case basis.
In some cases, organic farms use _more_ pesticides than non-organic farms do because the pesticides that are allowed in organic farming tend to be weaker ones
"Organic" agriculture uses more land, more water, and is more damaging to the environment than conventional. Even if the "+20% nutrients" claim were true. That's not worth +100% price.
we need more of him! this can actually be very helpful for us in our every day life
I loved your ideas, the one about unionizing is great!!!
At this moment I realize how wrong it feels watching this while eating a bunch of waffle fries and a fried chicken sandwich...
Assuming that you don't eat that for every meal or every day, you're probably fine. I am planning to have vegan chicken, pre-made thai curry sauce, and gluten-free naan (so, highly processed stuff) for dinner if it makes you feel any better.
Just get some exercise and be physically active. And get some fiber.
That can actually be a healthy meal if you adjust it a bit. Swap the bun out for whole wheat bread. The fries are potatoes at the end of the day, and have complex carbs, fiber, and some protein. The oil does have healthy fat (ideally you should go to an establishment that fries in peanut oil), tho some saturated fat is a given even with healthy oils high in monounsaturated and polyunsaturated fat (the good fat you want most of your fat intake to be). As long as you're not eating anything else with much saturated fat for the day, you're fine.
I had a short rib for dinner tonight. I'm eating seedless green grapes right now, but I did have some candy too. And in my freezer I have a rolled rump roast, along with a whole bunch of 1-pound pkgs of ground beef. It's what is left of the quarter-cow I bought back in February. 245 pounds of beef.
Nah that's fine haha. If u were eating a twinkie and sour patch kids that would be a different story
While I didn't really learn anything I didn't know already, it's a good video that does a good job at condensing a lot of valuable information and hopefully helps people to eat healthier.
YT channel has 3 free books by retired "Dr. John Campbell" (nursing PhD). British. Just fyi.
Before covid he was also doing vids on nursing / medicine. He had a world wide fan base. ("I'd never have passed my == whatever == tests without your help.)..
He's been focusing on Covid since the epidemic started.
Amazing thanks for this, really informative
Love this simple breakdown of nutrition which can be complicated for some reason.
My question is; how would you define feeling full? To me, feeling full means being "borderline uncomfortable," but I'm pretty sure that's not a good indicator of fullness. If it means "no longer feeling hungry" then how do I know I've eaten enough to not feel hungry in a few hours? Unfortunately I grew up in a household where it was emphasized that I eat everything on my plate, and it's still something that I struggle with today especially when eating out. :\ I have an unhealthy relationship with food and I'm trying to be mindful of it but it's tough.
There is a show on Netflix about the blue zones that he talked about and the people on the Japanese island said to eat until you're 80% full. So I would eat slower so that you can keep track of how you feel and not let yourself get to that uncomfortable feeling.
Idk if this helps you but for me, a meal isn't always just solely eating, it includes me drinking some water, esp bc I don't hydrate myself enough and a lot of times, you're more hungry because of ur dehydration for me :) I also think keeping little snacks and smaller meals helps for me? You don't have to strictly stick to 3 meals per day because then you're limited and it stresses you out anyways. Give yourself some leniency too, especially bc u can't always control every aspect of your life. As for meals outside, I actually look forward more to the leftovers when I'm not able to finish it off! Either way, it means I'll be able to eat it when I feel hungry again, so I think a lot of it contributes to my sense of food safety?
And as for "feeling full" its definitely a challenge, but for me, I can personally visualize my hunger levels and usually, my sense of fullness is like, right at around 80 percent? But on terms of feeling things, if you measure fullness by your stomach hurting, you can try to make yourself more mindful by noticing when it feels like its about to breach that fullness and wait a bit to confirm it? Sometimes I get lethargic and I have no motivation to keep eating even if I know I'm not finished. Good eating habits are hard, but I hope you find a method for you that works!
I define it as feeling comfortable, cheerful (at least relative to overall mood) and energised! I’m a very slow eater and I think that helps me judge it. I’ll give a very thorough explanation below.
To get an idea of what full feels like physically for you I suggest paying attention to breakfast (I suggest this because it’s normal to feel sleepy after lunch in the early afternoon and to wind down in the evenings, but maybe it’s different for others? So feel free to adjust.) Start paying attention to how that meal makes you feel. If you feel kind of like one would after stuffing themselves at Christmas and want a nap after eating, even though it’s not during a low energy time of day, then that’s too much. You should be a bit hungry at lunchtime, but if you’re miserable, hangry, or tired then you ate too little. Once you’ve figured out the balance for breakfast hopefully you’ll have an idea of how your tummy feels physically when you’ve had enough! Some people find just giving themselves 20min to digest helps them decide if they’re still hungry or not but it’s not a good rule of thumb for everyone. Even if my tummy still feels very uncomfortably full I’ll also feel hungry again by then, meanwhile others have learnt to ignore hunger cues. That’s why I pay attention to my energy levels - you want to eat more until you maximise them but not so much you’re tired - and that physical feeling of fullness, which I describe as full but not stretched. Also if you eat until you’re full but it doesn’t tide you over to the next meal you might need to eat more frequently, like stop skipping breakfast or have a snack or whatever. But this is only general advice!!!
For those who overeat to the point of discomfort the practical side of portion sizes is more straightforward. You won’t need to restrict or overcompensate, practically speaking if you simply eat until satisfied instead of eating until discomfort or pain you’ll come right! For those who were undereating the practical side of finding a good portion size is more complicated. Many of these people will need to gradually stretch themselves and eat to the point of physical discomfort for some time until they can comfortably eat a healthier meal size again. Some might need to start by introducing simpler foods, like what sick people eat. Others might even need medical supervision to safely start eating again or start eating more. This also doesn’t account for people that have tummy problems of some kind and feel bad when they eat. This can happen to anyone due to undereating or overeating or eating too fast but obviously there’s many possible causes that require medical attention so it’s definitely worth trying to find a good Dr if eating makes you feel bad or uncomfy!!! It’s also important to mention that the male hormone cycle is 24hrs so their eating patterns are generally more consistent day to day, but the pre-menopausal female cycle is monthly and it’s common for appetite to change a little according to the stage of the cycle! And anyone’s appetite can fluctuate if their activity levels fluctuate or with age (e.g. growth spurt) or even with health events. That’s why learning to listen to your body’s signals is so helpful! It helps us adapt and can give us signals about other aspects of our lives
Oh I forgot to mention, undereating and some diets can cause euphoria like this guy said, as can other things, so I expect that would make it difficult to assess the impact of food on energy. Which is why I say it’s generic advice! I think this intuitive approach works very well for those who are a little unsure of what’s right for them but for those who’ve really messed with their diet, especially if they’ve dieted and restricted, it can be hard to get in tune with the body’s signals again and often more professional guidance is needed!
Feeling full is not feeling uncomfortable. Feeling full should be feeling satisfied. As in, you dont necessarily feel your stomach bloated with food, or even have pain as you are too much. Its the feeling of "I dont want to eat anymore, Im satisfied for now" but not necessarily with a full belly. This is almost impossible nowadays, since processed foods have high fats, sugars and salt, which when combined, cause our brains to become addicted and crave for it. That's why you will always want a dorito after you finish one, why one burger isnt enough even though it has enough calories to last you weeks.
As someone who just started their minor in Diet and Disease Prevention I appreciate this a lot!
I loved this man! Would love to see him back!
Wow thank you for the information. It’s was really direct and informative.
More of this guy, please!
I love this man. Very reasonable
Best support episode yet. Love the topic of nutrition and love how he busted the myth of carbs. Part 2 for sure.
This helped my eating disorder and food anxiety so much. Thanks, dude.
Huh, Peter Attia says we're getting half the amount of protein we need...
It entirely depends on how active you are and what you're doing. The immobile office worker who doesn't go to the gym doesn't need that much protein vs somebody who's a construction worker or hitting the gym every day. Same thing goes for carbs and fat. The numbers are different for everybody.
But there's a lot of immobile people scarfing down tons of burgers and hot dogs at barbeque. So I would think he was referring to those sorts of people.
Id love to see a bit of info about gaining weight. I have crohns disease and putting on weight is not as simple as "just eating more." But every health/diet video I see only ever talk about losing weight. How do I put on weight safely, with put having McDonalds everyday?
Try to add more calories with healthy foods. Fast food has calories, but the salt and fat isn't good to overconsume. Athletes trying to add weight will often use grains to add calories (rice, cereals, etc), since they're easy to eat a lot of, and not too unhealthy. Good luck with your gains!
We need part 2 !!
Oh my gosh, Dr. Katz! I’m reading his textbook for my Nutrition Planning class in for my Science of Nutrition degree!
So you're being indoctrinated with text books centering around epidemiological research which is the weakest form... Cool cool
Now I feel terrible about my eating habits! Good video
0:21: 🥦 The best diet for health and longevity is to eat food, not too much, mostly plants.
3:11: 💪 You can change your metabolism by adding muscle through resistance training, which helps burn more calories 24/7.
5:57: 🥦 The video discusses the concept of 'girl dinner' and suggests healthier alternatives to the typical processed foods included in it.
8:51: 🍎 Buying organic is more important for whole foods that are not peeled or have their surface removed.
11:23: 🌱 There is no advantage in avoiding gluten for people who don't have celiac disease or gluten sensitivity, and being primarily vegan can provide sufficient nutrition.
Recap by Tammy AI
Omg I loved this expert! So intelligent, experienced, clever! Thank you!
This is already one of my favorite episodes
Why? Because he says what you want to hear?
Reminder to all the upset skeptics and other people questioning this guy in the comments:
Nutritionist is not a legally protected title. Anyone can call themselves a nutritionist.
Dietician is the legally protected title that requires proof of education/qualification.
Youre watching a video with the expert labeled as a Nutritionist
You should not be surprised or offended if he says something you think is wrong or misleading, he was never burdened to prove he knows what hes talking about.
@@a156244 what do you mean ?
Those “blue zones” actually eat a lot of meat, not just vegan food.
Animal meat like Grassfed beef, organs, pasture raised eggs, have unique nutrients vegan foods don’t have. Only meat has CoQ10, creatine, choline, etc.
It’s the most nutrient dense food on the planet AND the most bioavailable.
And the average American doesn’t nearly enough protein, but way too many processed carbs and sugar.
I heard specifically that there is not a single plant that has all essential amino acids. You have to mix plants together to get them. Each plant is missing 1 or 2
It's true that plants are low in certain amino acids... But when's the last time someone sat down and ate a bowl of JUST plain rice? Protein combining has been shown to mostly be a myth
All plants have all essential amino acids, some might just be lower in some amino acids.
yup pretty much
@@gregapirc7020 true, but you need to know which ones to combine
What he said is a vegan talking point, to argue that vegans don't need to worry about protein, because all plants have SOME of each amino acid, which I believe is true (though they may be very disbalanced).
What you're saying has to do with combining amino acids to get a "complete" or balanced protein, and it is false. Quinoa, soybeans, and chia seeds are each a complete protein, and I'm sure there's others.
This is so great. 👏🏻
I LOVE HIM!!!! Exemplary and affirming health communication
Reminder to all the upset skeptics and other people questioning this guy in the comments:
Nutritionist is not a legally protected title. Anyone can call themselves a nutritionist.
Dietician is the legally protected title that requires proof of education/qualification.
Youre watching a video with the expert labeled as a Nutritionist
You should not be surprised or offended if he says something you think is wrong or misleading, he was never burdened to prove he knows what hes talking about.
Exactly. I mean, what he said about protein around 1:30 is just flat out dangerous advice imo. He's making people scared of eating too much protein. First of all, the "recommended dietary allowance" is just far too low, and that's the main problem. Protein is satiating and doesn't make you fat, quite the contrary. Boo to this guy.
scared? why? cause it may turn to fat?@@psycholars1
I know right? After stating that most people eat too much protein, I'm not sure I can take the rest of his advice too seriously.
@@psycholars1 Ehn, protein poisoning is a thing that exists. You will just begin dying slowly if you get more than 35% protein. the fda just gives won’t deficiency you numbers though so checks out
@@Zizacoin fact most people don’t eat enough protein and way to much carbohydrate.
He definitely said all of the right things. It makes it sound simple, and for some it is. Very helpful and educational, and not ridiculing or condescending like I find some health experts to be. Have had two nutritionists in the past that were nothing like Dr. Katz.
This guys presentation is very chill, very relaxed, yet informative. I hope he comes back.
All calories get stored as fat if there is too much. Protein is also more thermogenic than Carbs or Fat, so you burn more energy when digesting/processing them.
I think most of us are aware that a healthy diet consists of veg, carbs, and proteins (in the proportions he mentions). And whether or not protein involves animal products is personal choice (you do you). But, a real barrier to healthy eating is cost and accessibility. Unfortunately, ultra-processed foods tend to be cheaper and more accessible than healthier foods. It's not just about the cost of food, it's about the cost of making food. Zapping something in the microwave uses less electricity than putting something in the oven for an hour.
According to the video and the reliable scientific evidence, minimizing your reliance on animal products is a surefire way to increase your health and longevity. I wouldn't say that's a simple "you do you." Meat is profitable and a gigantic industry exists to ensure that Americans especially are eating more, less healthy meat than ever before. Just decreasing your meat intake is a boon for your health, not even eliminating it altogether.
Also, warming something in a microwave vs an oven has overall negligible differences to your budget. Based on my cursory search, using a microwave is about half as expensive as a gas oven, and an electric oven is a bit more expensive than that. We're talking a difference of $100 _per year_. While that is no small sum to many, you can save a lot more money than that by purchasing your grains in bulk like rice, lentils, beans, etc.
I think the primary issue is food industry propaganda and lack of education around nutrition. You can eat healthy for cheap, and as a matter of fact, it's cheaper to eat healthy in many ways. What it is not, is easier. It's far easier to microwave something or eat ultra-processed food. Not to mention that it is provably addictive. We've got it rough.
The animals don't have a choice. Meat is murder.
Legumes are really cheap, and an amazing food group. Also, I have found that you can save a lot of money buying frozen veggies and berries. Most processed foods will be cheaper, but you get what you pay for, wich is little nutrition, and a food that doesn't keep you full
@@mathieurenaud2254 If you look at the weightcost, whole foods are much cheaper than anything wrapped up.
@naught0 Haven't you heard of a food desert? If you factor travel into the cost, your suggestions aren't that helpful.
About the horses, gorillas, etc.
Herbivores eat meat, believe it or not, they supplement their diet, even if its a tiny bit, horses (if I remember correctly, might be another animal) frequently eat ground-nesting birds while grazing for example.
Carnivores as well, eat plants in order to supplement their diet, in general animals that only eat 1 thing and 1 thing only are very rare if they exist at all
That Keto explanation might be why my mother-in-law is braindead
12:02 He says "All plant foods contain all essential amino acids" but a key detail he didn't mention is that it is in very low amounts. Comparing it to animal products such as meats and eggs which are very high and diverse in the essential amino acids. What he is saying is like saying "all foods contains salt" which is correct but not how you should think because it appears in very low amounts in certain foods and very high amounts in other foods.
Eggs have often double or triple the amounts of amino acids both in diversity of each amino acid and by weight. Often times you will have to eat an absurd amount of plants and a high diversity of plants to hit the recommended daily intake of each essential amino acid as a vegan.
There are extremely few vegans who even come close to hitting the recommended amounts. If you instead were to eat maybe an egg or two a day you will hit that goal with ease.
I want to clarify that I think this video is great as a whole and believe most of what he says to be backed up by studies but it makes me disappointed when he leaves out crucial information to prove a point about veganism being good.
OBS am not saying veganism is bad but I think you need to realize and talk about how difficult it can be to hit recommended intakes of the essential amino acids.
It also surprised me when he said that an average american eats too much protein. Now I don't know what an average american diet is, but the recommended daily amount of protein for someone who is not working out is around 0.8g/kg of body mass. For someone who is 80kg that would be 64g of protein or an equivalent of 300g of meat.
If on the other hand you are working out, your daily protein intake should double that. Getting enough protein becomes stupidly difficult and basically unfeasable without supplementation. And on that topic, I first tried to supplement with vegan protein powder (I'm not vegan, simply wanted to balance out my diet a bit) but after banging my head enough regarding exactly what you said, if these plant sources have enough of all essential amino acids, I decided to simplify my life and just switched to isolated whey and I'm golden now.
Fair comment I’d say. I tried a vegan diet for a while (for health reasons rather than animal welfare, sorry) and while I know it can be a complete diet, hitting my required protein numbers every day (as a runner/cyclist) took a lot of thought and involved more food than I wanted to eat some days. I came to the conclusion that I was more likely to hit my recommended number with a small amount of good quality meat/fish/eggs at least a few times a week. As you say, this isn’t a knock against veganism, just something to be aware of if anyone is considering it as a diet
This👍
Definitely agree with this--so many vegans I know have poor nutrition. EAT BEANS, PEOPLE. Beans+rice and beans+nixtamalized corn (eg. masa and hominy) will give you a complete protein.
A lot of misinformation in this video….