You know everybody's got their favorite diet whether it's paleo or low carb high
fiber high carb low fiber plant animal keto carnivore. But I still don't think
that's the point. I'll go into that. It was surprising to me that I got very few
hater comments on that because I think people begin to understand. There's some
basic bigger issues we'll cover those in just a minute.
You know diet is such a big debate and it deserves to be. It's a huge thing. It's
the top three priorities in terms of health: diet, diet, and diet, then you get
into exercise and sleep and some other things. So when I did a video started a
series a couple of months ago called "The 3 Biggest Diet Mistakes' and by the
way subtitle (They're Not Food Choices), I really expected to get a lot of hater
comments, a lot of pushback. Now, as I mentioned, I did a video on it
and for those of you who have asked for part two here it is. And thanks for your
patience. As you see we've had over 7,000 views on it. A lot of people liked it and
again a lot of people wanted to know what's next. Some of this started with
debate internally to this channel. I did a video on the potato mono diet. Penn
Jillette lost a hundred pounds on it. One of the viewers just I think you have
4.50 just ripped off on it, saying "I can't believe you talked about that diet
you supported that you believe in the potato mono diet." Well let me take it
forward fifty. Again if it helped Penn Jillette
lose a hundred pounds, I care a lot less about what he ate to get there. He is
much healthier at a hundred pounds less and you know what else what goes on
inside our head is a major part of how we control our way. Now wait a minute.
Am i talking about weight or diet? Two very very different things right? All
right so let's get speaking of debate and diet let's get into some of that. So
you got "Fat Chance" by Robert Lustig. He's saying stay away from sugars. Then you've
got Mr. Washington here who is the poster child for The New York Times
article about how heart attack is coming back. Mr. Washington there who's grilling
burgers died at age 49 and you'd say well he's not that heavy, is he? Yes, he
was heavy enough to have some issues. One of them being insulin resistance at a
young age. Now we all know you know some of the original debate. This is not
new. There's been debate about food for a long time. Somebody told me you know the
term "you are what you eat." Somebody told me that was C. W. Post, the founder of Post
Cereals. I don't think that's true. When I looked it up it sent it seemed to be
much older than that but it just struck me as kind of funny that everybody would
want to be a piece of cereal or look like one. So
let's go to the next slide and talk about what are some other debates
that we have. You've got a paleo diet over here on the right. I only recognize
that because that's where I saw it then you've got "The Obesity Paradox," Dr. Carl
Lavie where he's talking about how some
people are healthier even though they are heavier. So again sort of confusing
and muddying this situation about
obesity being too heavy and health. Then you've got Tufts University over there
saying look we just did some research and supplements are a big deal but not
if you take them. You have to get them in your diet. Okay again, paleo diet, eating
clean which one of my nurse practitioners used to talk about. And
actually many people talked about and I still don't know what eating clean is. I
mean I try not eat too much food that's on the floor but I don't think that's
what they mean. Vegan. Keto. Again, you name it, it's out there. But meanwhile, we are
getting fatter. This is the CDC's maps for obesity in the U.S. This is 2011 and
obviously the more red, maybe it's not obvious, the more red the state is, the
higher of the obesity rate. This is 2011 where you got about 1/3 1/3 1/3 orange
red and green. And this is 2017 where there's only what two or three green
states now you got about 30 to 40% yellow, 30 to 40% orange, and now you have
developed states which are deep red. These are states that have greater than
what... greater than 35 percent obesity. Now so how did I come up with my... I'm gonna
digress for a second. So we're again I am linking obesity
here with dietary mistakes. Why am I doing that? Well it's from prevention as
a experience as a prevention doc hundreds of patients or actually
thousands of patients supervisions of hundreds and no actually thousands of
docs, internist, family practitioners, ER docs and others. To go back to the
previous video (the first video in the series),
I made a case that mistake number one is not knowing that you have insulin
resistance, prediabetes, metabolic syndrome, type 2 diabetes. In other words,
if you eat carbs, they're damaging you and resulting in plaque burning your
arteries. My 25-year-old son can eat a lot of carbs on a regular basis. His
blood sugar doesn't go over 120. I'm 62-years-old. If I eat the soup out of
of Valter Longo Prolon diet, my blood sugar spikes up to 180. No it doesn't
stay there long but I have to keep an eye on what I eat, unfortunately. As the
CDC will tell you, 90% of the people that have insulin resistance (like I do) don't
know it. So again, that's what I would say mistake number one is it's not... no, it's
not which foods you eat. It's not knowing that you can't digest carbs without
inflaming your arteries. You never looked... you never did a hemoglobin A1c, you
didn't do a fasting glucose, or maybe that's all you did and it was hidden and
it remained hidden. You never got an OGTT (oral glucose tolerance test). You
never did a fasting insulin and you never did a craft or Hayashi test or oh
my I our people have been asking me about home IIR recently. Not gonna get
into that. It's a little bit technical but let's go back. This is the second
video, not the first. What's the mistake number two?
That I would say too much focus on diet as in carb keto paleo 5 to clean etc and
not enough focus on BMI or fat mass. And as I said, we're getting fatter.
Here's an article from CNN. Basically it talks about BMI then it talks about the
average BMI is increasing between 1999 and 2000 up to 2015 and 2016. Significant
increase in the BMI of your typical adult the average weight of American men
2015 was 198 pounds, for women it was 170.6. This is up from 190 pounds so a
10 pound weight loss weight gain for men which is about 5% and a what 4-pound
weight gain for women which is not quite 5%. So these it may sound like oh that's
not much I gained 5 pounds all the time. Well multiply 5 pounds times how many
people are in America, 300 million, that's a lot of pounds. So then this article
goes into a lot of detail about BMI. Now before you start beating me up too much
about BMI and relative fat mass, I understand the difference between those
and I'm not really going to get into those today. In fact, let me just segue
over into something else. Why aren't I even focusing on fat?
Because of this issue right here. Adipokines mediated inflammation and insulin
resistance. What are adipokines? Adipokines, well, leptin is the most
well known and still even though leptin is the most well known and you know
that makes the point right there. Most people don't know what adipokines are.
Adipokines are biochemical indicators. They cause cardiovascular
inflammation as the title just said and they also cause insulin resistance as
the title said. So it doesn't if you're on keto and you're eating 3000
calories a day and continuing to get fatter and fatter and fatter you're
still driving this process of driving insulin resistance and driving
cardiovascular inflammation. Likewise, if you're on a vegan diet and you're
gaining weight, if you're on a paleo, it doesn't matter as long as you're gaining
fat. You're gaining these adipokines. You're gaining inflammation. So again, BMI
is not the same. Relative fat mass is a little bit more specific but most people
people don't know what relative fat mass is and actually even a lot of people
don't know what BMI is. So let's go back finish some things up. There's a lot of
information in science, both popular science and deeper science, out there
about how we get fat and what to do about it. This is a very popular book
"Good Calories Bad Calories by Gary Taubes. In fact, he made a career
basically out of writing about that one topic. Robert Lustig
endocrinologists from UC San Francisco did some great work on this topic.
David Ludwig an endocrinologist at Harvard also doing great work on it.
Jason Fung. A lot of people criticize Jason Fung. I don't agree with
everything he says but I do think that prolonged water fasting is one of the
most powerful tools that we're still not using very much. And then you got Valter
Longo again already recognized there's a very good science I would agree with fun
but long goes a little bit too cautious sometimes. But again, right on the science,
long ago learned from his friend and mentor Roy Walford who was the caloric
restriction doctor. Most people say they know what the term caloric restriction
means. Generically caloric restriction means restricting calories but this is a
term of art. Meaning there's special meaning associated with that and that
special meaning is that associated with it is basically you decreased calories
on a steady basis every day. Not like Fung where you would do eat one
day and then fasting the next. So again, I don't care quite so much what you
eat. I really care I do but I care more about how much body fat you have. If
you've made it this far, thank you so much for your interest.
I wanted to remind you that if you'd like to get your CIMT, the first stop on
the CIMT Access Tour is in Anaheim in LA on September 28. That's a half day of
David Meinz talking about in person how would we do these, of what the advantages
are, a little bit more about lifestyle and its impact on health. Todd and I plan
to come in remotely but the big thing here is getting that CIMT. All of this
is like I think 245 yeah 245 bucks to get a half day of this type
of information but more importantly a your own CIMT done and read. To get
there, you go to CardioRisk.US/HealthyLife. Thank you.