Dr. Mario, I found this channel via your interview with Gil C. Your channel is a breeze of no-nonsense, like Gil's. It is very hard to find science based information on the net. Thank you very much for all the work you have put into your videos! I think one of the reasons of so few science based channels on the net is that prestigious scientific literature is not free. In the past I worked in academia and via my institution I had access to a lot of good medical scientific journals. Now that I work in tech. industry, I am missing this free access. Most of the people on the net, even those who would be able and willing to consult scientific literature, do not have free or reasonably priced access to it. This contributes to the proliferation of subjective, opinionated views. Channels like yours help to alleviate the restricted access to scientific results for many people. Thanks again!
After I watched your video of how to avoid blood sugar spikes , I told myself to join this one and watch all other videos from the start. That is why I am here and I like it . Keep it up, Dr .
Dr. Mario Katz was my Nutritional Epidemiology professor at the University of Washington and his class was one of my favorites! I have never forgotten all that I learned and I have very high regard for his knowledge and expertise in this difficult area of epidemiology. I know that his research at the Fred Hutchinson Cancer Research Center was very highly regarded (as I also worked there for many years), which, in the field of nutritional epidemiology, is a lot to say since it is not easy to research diet/metabolism, given measurement error, confounding, and the difficulty in controlling diet/exercise in human experimentation. Thank you for creating this CZcams channel to share your knowledge with the world... I await more videos with excited anticipation!
I’m so thrilled to see you do this! 👏👏👏 Many people cite a hierarchy of evidence, which is great, but I have a hierarchy of nutritional educators as well. On my hierarchy, scientists who actually do science and publish papers are at the top, a level above people who just read what scientists publish - although I give them much credit too.
I look forward to future videos! I am very interested in learning how to eat for optimal health. I am also fascinated by the high carb vs low carb debate.
Glad to have found this channel. Your videos are really informative and certainly evidence-based. I am especially interested since I live in Bonn, where you studied, and am considering undertaking a Nutrition Degree in my retirement.
Dr Mario Katz, thank you for this new channel to educate us lay people on how to analyze and critically review scientific nutrition studies . Thank you for your honesty and transparency .
Wow!! I just stumbled upon your channel and I'm thrilled that I did. What a refreshing approach! Looking forward to watching everything you've posted so far. Thank you for your involvement!
although I understand this channel is not dealing with individual "health" situations: it would be of high interest to discuss the link between obesity and inflammation and in this context to look at very common conditions known to have a link to obesity / nutrition such as psoriasis, hidradenitis suppurativa and probably also different types of arthritis.
Having just got a CGM and having difficulty interpreting the results (as most info for those is for diabetics), google searching led me to one of those influencer doctors who is selling a lot of items. Then CZcams recommended one of your videos. Jackpot! Thanks for all you do and looking forward to watching the rest of your videos.
I'm learning so much, I appreciate the information. @ 3:56 you're helping us to realize we must take responsibility for the information we receive as applied to our situation. At one point I got confused about what to eat but I'm going to try my best to regain my health through nutrition.
This looks like a fabulous project! Best to you going forward. Any research looking at reversing T2DM induced sarcopenia will be appreciated. It seems logical to me that building muscle is good way to increase insulin sensitivity but managing T2 using lifestyle, no insulin seems to encourage sarcopenia.
In regards to resistant starch, it seems that any baked good that was brought to the store in a refrigerated truck became converted to resistant starch on the way. Correct?
I only listened to one along with the introduction. This said, I wish you all the best in this endeavor and look forward to delving deeper. Interestingly enough, after listening to the hype and hoopla, I was moving toward a conclusion that Insulin Resistance was more marketing device than science. Grateful for the message, the sourcing and code of conduct requirements. BON CHANCE!
Thank you. There is certainly a lot of hype and hoopla online, but after about 30 years as an academic clinical researcher in nutrition and diabetes, I would say that the combination of excessive visceral and ectopic fat, insulin resistance, and low-grade chronic inflammation (very often clustered) is probably the #1 risk factor for chronic diseases. I'll talk about this more in my very next video, to be published on Nov 1, 2023. Cheers Marop
I am 70 yrs old, Asian woman with the history of heart bypass and high blood pressure( on Losartan , clopid., Atrovas., Bisoprolol.and amlodipine ), snd stroke (fully recovered). Unfortunately I was diagnosed with type two Diabetes last week and prescribed Metformin.. which I started as a very low dose but do not wish to continue taking it. I eat rice as my main meal all my life..now I converted to eat pure red rice. I always eat small portions. Please advise me what vegetables I should eat? I watched your video about keeping carb. Food in the fridge after cooking..so when I want to eat can I reheat in the microwave,? So please help me.🙏
I am sorry, but given that I don't know your full medical and medication history (and because this is not a suitable platform), I cannot give you individual nutrition advice. I suggest you discuss this with a physician or nutritionist/dietitian. Here are a few things you could ask them about: - Would eating some form of salad or non-starchy vegetable (even a very small portion, raw, cooked, fermented, or pickled) as the first part of the meal be helpful? - Would eating some form of protein (meat, eggs, fish, beans, lentils, tofu) before or with the rice be helpful? - Am I insulin resistant? If so, what can I do to improve my insulin sensitivity (I will be making many videos about this in the next few months). - Which starchy food is most suitable for me, and how much of it? Hope this helps. Best, Mario
Hi we all handle food differently so can only speak for myself but hope it helps you ... Wearing a cgm so I can monitor respond. If I eat potatoes cold from overnight in fridge they have less effect on my sugar than if I heat them up with my other veg. For curries cauliflower rice is delicious (frozen) heat in wok little oil turmeric and cumin seeds and mix with curry ..almost no carbs and can eat plenty ... I supplement with small helping of rice or potatoes but at the moment around 8gm carbs only but better than nothing. That's 8gm carbs calculated not 8g rice ... Hope it helps and all the best ... Look at Dr Kratz excellent videos on managing this
It obviously seems to pay googling the names of the people we used to know from time to time. Thanks for setting up that useful channel which might come in handy during one of my countless attempts to leave the obesity spiral. It really made me laugh out loud to think of soda as an elixir of health but sugar (and fat) added to an otherwise mostly unbalanced diet and lack of exercise have always been my major enemies (as you might recall). I'm glad that you started this channel which might give me some further information and motivation to rethink my nutrition. Aside from that it really is a pleasure to listen to your voice after such a long period of time. Best wishes, Jürgen.
Hi Mario, you've speaks out our concerns and confuses! Are you able to advice or make an evidence base video to advice for female figure skater's nutrition and dietary plan, especially teen age, they are growing, transforming and still have to maintain their figure and strengths being a competitive figure skater. My daughter and I have been getting lots of solutions with high carbs high proteins and low fat, more frequent meals, proteins before training and carbs after training, empty or simple carbs for quick boost of energy, and etc.. I really hope that someone like you can advice properly for those pity girls who love their sports but always mentally torturing from restriction of food and body..
Greetings Doc.. Enjoyed your exchange with Dr. Figtree, she appears to be a contented person -- thank you. .. This is less of a comment but not without appreciation --- and more of a request for a studied response, please. I do not have a CGM...... find it a bit expensive. I am caught between the 1 hr. & 2 hr. post prandial exercise. Undoubtedly, as can be expected the 1 hr. exercise is almost a race (i think) to a plateau and constitutes a higher reading, whereas the 2 hr. reading appears more benign. In my case the 1 hr. reading usually reaches upward about 25 to 30 mg/dL and then at the end of the 2nd. hr. plateaus down. That is, before the midday meal (the only meal of the day), the reading varies from 100 to 110 on most days -- in the 1st hr. the post lunch rdng. races to about 125 to 130; in the 2nd hr. the reading is down by 25 to 30 mg/dL and stays that way almost indefinitely and by bedtime hovers around 100 mg/dL. Question is -- should I aim for a lesser "spike" in the first hr. or for now just let it be. Many thanks Doc.....my best to you in your future videos and selfless endeavors that I plan to watch religiously........jai
Hi Jai, I see no evidence that an increase within the 70-140 mg/dL range is associated with negative health consequences, so if this was me, I would not worry about it at all. Cheers Mario
Hi doctor I downloaded glycemic index. I been a person who doesn’t learn that I can’t have any bread no matter low carb all bread raises my blood glucose . And leaves me in a1c in pre diabetic but sourdough rye has a 54 has 1 point above blueberries. So I make my sourdough starter and bought other equipment and guess what big glucose spike
That means you are fairly glucose intolerant. A suggestion is to also pay attention to the glycemic load (GL) number. As you will see, a typical serving of any bread has a much higher GL than fruit or berries, because not only are the carbs in bread of a pretty high glycemic index, but bread also contains a lot of carbs per serving. For people who are glucose intolerant (i.e., who suffer from prediabetes, diabetes, or regular blood sugar spikes), I suggest limiting the overall dietary glycemic load by reducing the highest GI/GL foods, at least until glucose tolerance has improved. Cheers Mario
![Microplastic Dangers? [How to Avoid Microplastics] - 2024](/img/n.gif)
At last I found a trustworthy nutritional channel.Thanks doc
I hope more people will see these videos. One of the best on CZcams.
Dr. Mario, I found this channel via your interview with Gil C. Your channel is a breeze of no-nonsense, like Gil's. It is very hard to find science based information on the net. Thank you very much for all the work you have put into your videos!
I think one of the reasons of so few science based channels on the net is that prestigious scientific literature is not free. In the past I worked in academia and via my institution I had access to a lot of good medical scientific journals. Now that I work in tech. industry, I am missing this free access. Most of the people on the net, even those who would be able and willing to consult scientific literature, do not have free or reasonably priced access to it. This contributes to the proliferation of subjective, opinionated views. Channels like yours help to alleviate the restricted access to scientific results for many people. Thanks again!
I was directed here by Dr. Gil Carvalho. He is very knowledgable and trustworthy, so I suspect this will be a great channel as well.
After I watched your video of how to avoid blood sugar spikes , I told myself to join this one and watch all other videos from the start. That is why I am here and I like it . Keep it up, Dr .
Thank you, Joy.
same!!
I came across the channel today. Was getting confused by all the info that is thrown on the internet. I'm going to binge watch your videos.
Thank you for caring and sharing your knowledge
Dr. Mario Katz was my Nutritional Epidemiology professor at the University of Washington and his class was one of my favorites! I have never forgotten all that I learned and I have very high regard for his knowledge and expertise in this difficult area of epidemiology. I know that his research at the Fred Hutchinson Cancer Research Center was very highly regarded (as I also worked there for many years), which, in the field of nutritional epidemiology, is a lot to say since it is not easy to research diet/metabolism, given measurement error, confounding, and the difficulty in controlling diet/exercise in human experimentation.
Thank you for creating this CZcams channel to share your knowledge with the world... I await more videos with excited anticipation!
Hi Marla,
Thank you so much for your kind comment! Really appreciate it.
Hope you are well!?
Cheers
Mario
I’m so thrilled to see you do this! 👏👏👏 Many people cite a hierarchy of evidence, which is great, but I have a hierarchy of nutritional educators as well. On my hierarchy, scientists who actually do science and publish papers are at the top, a level above people who just read what scientists publish - although I give them much credit too.
Thanks so much, Chris.
So happy to see an actual expert on this subject. Thank you 🙏
I love your channel. Thank you.
The most complex chanel with the most accurate information. Bless you. Thanks.
Thank you!
Looking forward to more videos!
I heard your presentation on Dr. Brewer’s channel and decided to explore further. I like your measured approach. Best of luck to you
I look forward to future videos! I am very interested in learning how to eat for optimal health. I am also fascinated by the high carb vs low carb debate.
This is always an interesting subject, especially in relation to cardiovascular health.
Just re-watched Sleepless in Seattle last week.
Glad to have found this channel. Your videos are really informative and certainly evidence-based. I am especially interested since I live in Bonn, where you studied, and am considering undertaking a Nutrition Degree in my retirement.
That sounds like a fun project!
All the best,
Mario
Dr Mario Katz, thank you for this new channel to educate us lay people on how to analyze and critically review scientific nutrition studies . Thank you for your honesty and transparency .
Wow!! I just stumbled upon your channel and I'm thrilled that I did. What a refreshing approach! Looking forward to watching everything you've posted so far. Thank you for your involvement!
Thank you for your kind words.
Cheers
Mario
although I understand this channel is not dealing with individual "health" situations: it would be of high interest to discuss the link between obesity and inflammation and in this context to look at very common conditions known to have a link to obesity / nutrition such as psoriasis, hidradenitis suppurativa and probably also different types of arthritis.
Having just got a CGM and having difficulty interpreting the results (as most info for those is for diabetics), google searching led me to one of those influencer doctors who is selling a lot of items. Then CZcams recommended one of your videos. Jackpot! Thanks for all you do and looking forward to watching the rest of your videos.
I'm learning so much, I appreciate the information. @ 3:56 you're helping us to realize we must take responsibility for the information we receive as applied to our situation. At one point I got confused about what to eat but I'm going to try my best to regain my health through nutrition.
Very excited for this new channel. Thank you for making this.
❤Presenting the science based information along with your ethical approach and we will see wonderful, positive results! Thank you! ❤ Sheri J.
Thank you, Sheri!
Brilliant introduction Mario, so pleased to have found this channel.
I’m excited to learn as much as I can. Thank you for starting this channel. 😊
This looks like a fabulous project! Best to you going forward. Any research looking at reversing T2DM induced sarcopenia will be appreciated. It seems logical to me that building muscle is good way to increase insulin sensitivity but managing T2 using lifestyle, no insulin seems to encourage sarcopenia.
Thanks so much for the feedback, Helen, and also thank you for the suggestion.
love the Doc and the content...can't wait for more
In regards to resistant starch, it seems that any baked good that was brought to the store in a refrigerated truck became converted to resistant starch on the way. Correct?
I only listened to one along with the introduction. This said, I wish you all the best in this endeavor and look forward to delving deeper. Interestingly enough, after listening to the hype and hoopla, I was moving toward a conclusion that Insulin Resistance was more marketing device than science. Grateful for the message, the sourcing and code of conduct requirements. BON CHANCE!
Thank you. There is certainly a lot of hype and hoopla online, but after about 30 years as an academic clinical researcher in nutrition and diabetes, I would say that the combination of excessive visceral and ectopic fat, insulin resistance, and low-grade chronic inflammation (very often clustered) is probably the #1 risk factor for chronic diseases. I'll talk about this more in my very next video, to be published on Nov 1, 2023.
Cheers
Marop
I am 70 yrs old, Asian woman with the history of heart bypass and high blood pressure( on Losartan , clopid., Atrovas., Bisoprolol.and amlodipine ), snd stroke (fully recovered). Unfortunately I was diagnosed with type two Diabetes last week and prescribed Metformin.. which I started as a very low dose but do not wish to continue taking it.
I eat rice as my main meal all my life..now I converted to eat pure red rice. I always eat small portions. Please advise me what vegetables I should eat? I watched your video about keeping carb. Food in the fridge after cooking..so when I want to eat can I reheat in the microwave,?
So please help me.🙏
I am sorry, but given that I don't know your full medical and medication history (and because this is not a suitable platform), I cannot give you individual nutrition advice. I suggest you discuss this with a physician or nutritionist/dietitian. Here are a few things you could ask them about:
- Would eating some form of salad or non-starchy vegetable (even a very small portion, raw, cooked, fermented, or pickled) as the first part of the meal be helpful?
- Would eating some form of protein (meat, eggs, fish, beans, lentils, tofu) before or with the rice be helpful?
- Am I insulin resistant? If so, what can I do to improve my insulin sensitivity (I will be making many videos about this in the next few months).
- Which starchy food is most suitable for me, and how much of it?
Hope this helps.
Best,
Mario
Hi we all handle food differently so can only speak for myself but hope it helps you ... Wearing a cgm so I can monitor respond. If I eat potatoes cold from overnight in fridge they have less effect on my sugar than if I heat them up with my other veg. For curries cauliflower rice is delicious (frozen) heat in wok little oil turmeric and cumin seeds and mix with curry ..almost no carbs and can eat plenty ... I supplement with small helping of rice or potatoes but at the moment around 8gm carbs only but better than nothing. That's 8gm carbs calculated not 8g rice ... Hope it helps and all the best ... Look at Dr Kratz excellent videos on managing this
Fantastic idea! Looking forward to new videos!
Looking forward to your content 👏🏽
It obviously seems to pay googling the names of the people we used to know from time to time. Thanks for setting up that useful channel which might come in handy during one of my countless attempts to leave the obesity spiral. It really made me laugh out loud to think of soda as an elixir of health but sugar (and fat) added to an otherwise mostly unbalanced diet and lack of exercise have always been my major enemies (as you might recall). I'm glad that you started this channel which might give me some further information and motivation to rethink my nutrition. Aside from that it really is a pleasure to listen to your voice after such a long period of time. Best wishes, Jürgen.
Hey Jürgen!
Wow, so great to hear from you! And thanks so much for the comment!
I'll reach out by email ...! It has been too long!
Cheers
Mario
Gil sent me. I'm sure you'll do well.
I love your channel. Thank you!!!
Hi Mario, you've speaks out our concerns and confuses! Are you able to advice or make an evidence base video to advice for female figure skater's nutrition and dietary plan, especially teen age, they are growing, transforming and still have to maintain their figure and strengths being a competitive figure skater. My daughter and I have been getting lots of solutions with high carbs high proteins and low fat, more frequent meals, proteins before training and carbs after training, empty or simple carbs for quick boost of energy, and etc..
I really hope that someone like you can advice properly for those pity girls who love their sports but always mentally torturing from restriction of food and body..
Greetings Doc.. Enjoyed your exchange with Dr. Figtree, she appears to be a contented person -- thank you. ..
This is less of a comment but not without appreciation --- and more of a request for a studied response, please. I do not have a CGM...... find it a bit expensive. I am caught between the 1 hr. & 2 hr. post prandial exercise. Undoubtedly, as can be expected the 1 hr. exercise is almost a race (i think) to a plateau and constitutes a higher reading, whereas the 2 hr. reading appears more benign. In my case the 1 hr. reading usually reaches upward about 25 to 30 mg/dL and then at the end of the 2nd. hr. plateaus down. That is, before the midday meal (the only meal of the day), the reading varies from 100 to 110 on most days -- in the 1st hr. the post lunch rdng. races to about 125 to 130; in the 2nd hr. the reading is down by 25 to 30 mg/dL and stays that way almost indefinitely and by bedtime hovers around 100 mg/dL. Question is -- should I aim for a lesser "spike" in the first hr. or for now just let it be. Many thanks Doc.....my best to you in your future videos and selfless endeavors that I plan to watch religiously........jai
Hi Jai,
I see no evidence that an increase within the 70-140 mg/dL range is associated with negative health consequences, so if this was me, I would not worry about it at all.
Cheers
Mario
Hi doctor I downloaded glycemic index. I been a person who doesn’t learn that I can’t have any bread no matter low carb all bread raises my blood glucose . And leaves me in a1c in pre diabetic but sourdough rye has a 54 has 1 point above blueberries. So I make my sourdough starter and bought other equipment and guess what big glucose spike
That means you are fairly glucose intolerant. A suggestion is to also pay attention to the glycemic load (GL) number. As you will see, a typical serving of any bread has a much higher GL than fruit or berries, because not only are the carbs in bread of a pretty high glycemic index, but bread also contains a lot of carbs per serving.
For people who are glucose intolerant (i.e., who suffer from prediabetes, diabetes, or regular blood sugar spikes), I suggest limiting the overall dietary glycemic load by reducing the highest GI/GL foods, at least until glucose tolerance has improved.
Cheers
Mario
👍
What's the science of fasting, diabetes and avoiding hypoglycemia.