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Downloaded from
YTS.MX

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Official YIFY movies site:
YTS.MX

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Camera speed, Vinnie 4.
Take one, Mark.

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The 20th Century gave us
so many misconceptions
when it came to health.

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One egg equals
five cigarettes.

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Eggs cannot legally
even be called safe.

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Cutting down on meat
is a good idea.

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So, is the pendulum
swinging back

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in the opposite direction?

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Where are we since
the last movie came out?

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Is there progress?

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Has meat made a comeback?

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In some cases, I can say yes.

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I swear by the ketogenic diet.

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I hear more doctors
talking about it.

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The low carbohydrate
keto community
is based on science.

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And I can see a few things
moving in a direction

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that people want to see it
move into.

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There is a bottom-up
revolution going on.

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But then I see
the other side of it.

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There was another
vegan propaganda movie

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that came out
in this past year.

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Surprise, surprise, there was
a product hooked to it.

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The impossible burger
is the world's only burger

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that looks, handles,
smells, cooks and tastes

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like ground beef from cows.

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People are becoming
guinea pigs.

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Completely replace animals

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as a food production technology
by 2035.

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InFat, part one,
we talked about the war
for information.

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But I actually think we also
live in a war with ourselves.

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It's almost like we're gaming
the system of our own bodies.

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We're trying to get
our system to do

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what it's not supposed to do.

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"Eat this, eat that,
don't eat this,
don't eat that."

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Our program is known
as a starch-based diet.

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"Take this supplement,

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"it'll make your muscles
grow bigger."

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We have more questions
than ever.

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And the world always speeds up

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and it gets more frenzied
all the time,

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and sometimes even people
who are so-called experts

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don't know what's going on.

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You suck it all up.

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Mmm.

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"This study says this."

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"That study says that."

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"Well, that study
wasn't done correctly."

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"This is healthy."

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"That's not healthy."

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The answers we're searching for

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seem to have
these long winding roads

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that eventually
lead to nothing.

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But maybe it doesn't have
to be so hard.

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In this movie
we're going to expand

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on what we talked about in
Fat, part one.

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We're going to talk to
the same experts
you saw before.

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-But let them
stretch out a little bit.

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-Great.
We're going to discuss

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why some of the things
we believe are wrong.

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Fat tends to cause you
to be fat.

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We're going to
also get into why

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some of these things are right.

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Based on the research,

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we cannot say
with any certainty

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that eating red
or processed meat

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causes cancer, diabetes
or heart disease.

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And also why
there's so much confusion
between the two.

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It doesn't have to be
that divisive.

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My name is Nina Teicholz.
I'm a science journalist

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and author of book called
The Big Fat Surprise.

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I'm also the executive director
of a group

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called the Nutrition Coalition,

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which aims to ensure

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that our nutrition policy
is evidence-based.

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Nina Teicholz
was a one-time vegan.

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She crossed over.
She crossed the aisle.

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And that led her into
ten years of research.

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She went through
all the papers,

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she went through
all the studies

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to come back to figure out
where we had gone wrong.

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And it's the work
like her book,

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The Big Fat Surprise,

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that has led a lot of this
pendulum swing,

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in my opinion, to start moving
in the right direction.

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I got into this field
just completely by accident.

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I was doing a series of
investigative food articles

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for G ourmetmagazine

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and one of them
that was assigned to me

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was on trans fats.

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Well, what are trans fats?
I had no idea.

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Researching that story

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really plunged me into
the whole world of dietary fat,

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which is the subject that
Americans and nutrition

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have obsessed about most.

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And that really led me
down the rabbit hole.

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For nearly a decade,

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I researched everything
I could find

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about dietary fat
and cholesterol.

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When I started
doing my research,

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I couldn't believe
the kind of reactions

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that I got from
interviewing scientists.

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I mean, I'm the daughter
of a scientist

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and in my father's
"dreams" journal,

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if you open up,
there are math equations.

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I always thought that science
was full of people like him,

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who rationally, soberly,
would discuss interesting ideas

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and consider other ideas
and change their minds

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based on
the scientific observations.

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And instead,
in nutrition science,

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I couldn't believe
what I found.

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People who were afraid
to talk to me.

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People who said,

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"If you're going to take
that line on dietary fat,
I can't even talk to you."

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There is some huge story here.

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If people are afraid
to talk to me,

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that means there's
a really big story here.

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Saturated fats,
butter, lard, cheese,

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fatty beef
and poultry with the skin on,

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all said to be
bad for your heart,

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but you should replace
most saturated fats

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with more monounsaturated
healthy fats

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which help reduce your risk
of heart attack and stroke.

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Limit red meat,
dark poultry meat,

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or poultry with the skin on

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to a serving the size of
a deck of cards per day.

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In good science,
you try to do
everything you can

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not to go public prematurely

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because as soon
as you go public,

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as soon as you claim
you've discovered
something you haven't

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or you've realized something

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that you don't have evidence
to support,

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all these consequences kick in

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and make it virtually
impossible to back out of.

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My name's Gary Taubes,

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I'm an investigative journalist,

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co-founder of a not for profit
research organization

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called the
Nutrition Science Initiative,

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author of Good Calories,
Bad Calories

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and Why We Get Fat,
of The Case Against Sugar.

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Gary Taubes is largely
considered a lightning rod.

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Gary has never shied away
from media.

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He will go up against anyone

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because what he has on his side
is a little thing called facts.

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I often asked myself
when I was writing
Good Calories, Bad Calories,

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it's like, I have friends

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who sort of have
conspiratorial turns of mind

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where they think
people do things

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because they're venal
and they're getting
paid by industry.

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And I just think, "I don't see
any conspiracy there."

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I don't really think
the industry

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had much to do with that.

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The food industry was given

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this enormous gift
of this bad science.

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And these people just literally
could not have caused more harm

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if there had been a conspiracy.

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At least if there had been
a conspiracy,

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enterprising
Washington Postreporters

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could have interviewed

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the right people in garages
in Washington and exposed it.

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My name is Dr. Eric Westman.

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I'm an associate professor
of medicine

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at Duke University
Medical Center in Durham,
North Carolina.

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The US government got involved

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in creating guidelines
for what people should eat.

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And it was not based
on science.

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What can you say
about Eric Westman?

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You know,
the original Atkins Diet

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has been around
since the early 1970s.

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But when they wanted
to update it,

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they had to find a doctor
to write that.

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Eric Westman is that guy.

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He wrote The New Atkins for the New You.

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He also started
his own little obesity clinic

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over on the east coast.

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The guy is just phenomenal.

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I was involved in
research communities

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where we would look
at a guideline

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and see that as a straw man,

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as something to either prove
or disprove.

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So unfortunately, the research

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that was going to support

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and back up
the low fat guideline

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never proved
that it was healthy.

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What's the information people
are getting about their health,

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because everybody wants
to know what does it
mean to be healthy?

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And that's sucha difficult question to answer.

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They're interested
in their health,

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they've been searching
for answers.

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And they found an answer

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that has actually done them
more harm than good
in the long run.

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Bret Scher
was this great guy I met

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when he came on my
Fitness Confidentialpodcast.

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And just fell in love
with this guy.

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He's a cardiologist

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who doesn't believe
that red meat will kill you.

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He also feels the same way
about saturated fat
and cholesterol,

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which is a paradigm shift
when you think about it

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because there are not
many cardiologists out there

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that are thinking that way.

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Hormones in our body
play a huge role.

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So, things that raise
our insulin

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are going to encourage
our bodies to store more fat.

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So just because you're taking
fat out of something

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and then you're enhancing it
with increased
carbs and sugars,

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that is actually making
this problem worse,
not helping it.

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Clearly this idea that
we are supposed to avoid fat

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has been a major factor

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in causing, paradoxically,

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the obesity epidemic.

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That's the big myth,

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the idea that it's dangerous
to eat natural foods

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with fat and cholesterol in it.

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Andreas Eenfeldt is a great guy

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who noticed that

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the more medicine
he handed out,
the sicker people got.

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And he felt that there
had to be a better way.

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So he started
working with food,

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pulling certain things out
of people's diets,
adding other things.

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And the certain things
were junk foods, and sugars,

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and grains,
and this sort of thing.

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And he started adding in
red meat, and fish,

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and more fatty foods,
and noticed that people
were healing right up.

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If you avoid fat,

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you end up being hungrier

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and you have to eat more

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of something else

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to feel satisfied.

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And that something else

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is carbohydrates.

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Obviously, aside from
the way it looks,

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you end up eating a lot more
sugar, processed carbs.

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That is probably the cause

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of the obesity epidemic today.

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By this point,
everyone knows
there's an obesity epidemic.

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And while we can argue all day about fat versus low fat,

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pretty much everyone agrees
that sugar is bad for you.

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Sugar makes insulin work better
and cures diabetics.

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Well,
almost everyone.

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But we'll get to that later.

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BMI is one of the most
commonly used measurements

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to determine if you're obese.

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But the newest research says
that BMI may not be reliable.

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The biggest problem
with getting useful data

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has to do with
doing the math honestly.

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We actually have a problem
of philosophy with science
right now.

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We have a replication crisis
where things
can't be replicated.

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We have people who do research

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that do something
called P-Mining.

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The P is sort
of the statistical

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significance of your study.

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You can actually get your data

253
00:10:45,296 --> 00:10:47,211
and then find
the statistical model

254
00:10:47,255 --> 00:10:49,605
that fits best to prove
that your data is working.

255
00:10:49,649 --> 00:10:50,824
I'm Dr. Drew Pinsky.

256
00:10:50,867 --> 00:10:52,477
I'm an internist
and addictionologist.

257
00:10:52,521 --> 00:10:56,743
Dr. Drew, look, like everyone
else in LA, we love Dr. Drew,

258
00:10:56,786 --> 00:10:58,788
all those years of Loveline.

259
00:10:58,832 --> 00:11:03,532
But the fact that he does what he does with addiction medicine

260
00:11:03,575 --> 00:11:05,360
and the lives he has saved,

261
00:11:05,403 --> 00:11:08,276
I'm happy to call
Drew Pinsky a friend.

262
00:11:08,319 --> 00:11:10,670
The way we examine populations,

263
00:11:10,713 --> 00:11:11,758
we're looking at sort of

264
00:11:11,801 --> 00:11:14,021
average effects on the mean.

265
00:11:14,064 --> 00:11:16,023
So people on either end

266
00:11:16,066 --> 00:11:17,851
may have
very different physiologies

267
00:11:17,894 --> 00:11:19,635
that have very different sorts
of interventions

268
00:11:19,679 --> 00:11:21,376
that we're completely missing.

269
00:11:21,419 --> 00:11:24,161
There's really a crisis coming

270
00:11:24,205 --> 00:11:25,685
in the philosophy of science.

271
00:11:25,728 --> 00:11:26,903
Intelligent people
should know

272
00:11:26,947 --> 00:11:27,991
the difference between

273
00:11:28,035 --> 00:11:29,776
causality and correlation.

274
00:11:30,428 --> 00:11:31,734
And weirdly enough,

275
00:11:31,778 --> 00:11:33,214
in this field of nutrition,

276
00:11:33,257 --> 00:11:35,825
because it's so hard to do
the necessary experiments,

277
00:11:35,869 --> 00:11:41,004
what you end up with
are correlations between
health and disease.

278
00:11:41,048 --> 00:11:43,528
And one of the correlations
is that people

279
00:11:43,572 --> 00:11:46,009
who consume
a lot of artificial sweeteners

280
00:11:46,053 --> 00:11:50,013
tend to be
more obese and diabetic
than people who don't.

281
00:11:50,057 --> 00:11:53,495
Artificial sweeteners have been a staple for dieters

282
00:11:53,538 --> 00:11:55,062
since the 1980s.

283
00:11:55,105 --> 00:11:58,587
And there's a real debate
about the harm they cause.

284
00:11:58,630 --> 00:12:01,851
The problem is, if you think
about who uses
artificial sweeteners

285
00:12:01,895 --> 00:12:03,418
are the people
who have weight problems,

286
00:12:03,461 --> 00:12:05,289
the people who can't control
their weight drinking

287
00:12:05,333 --> 00:12:07,422
full sugar sodas.

288
00:12:07,465 --> 00:12:11,774
And so, you have no idea
which way the causality runs,

289
00:12:11,818 --> 00:12:13,907
whether these people
are unhealthy

290
00:12:13,950 --> 00:12:15,822
because they consume
artificial sweeteners

291
00:12:15,865 --> 00:12:19,129
or whether they consume
artificial sweeteners

292
00:12:19,173 --> 00:12:22,393
because they're unhealthy
and they're predisposed
to get fat.

293
00:12:22,437 --> 00:12:26,615
The major points about
your diet really sort of

294
00:12:26,658 --> 00:12:31,315
hover around two things,
fat, fruits, and vegetables.

295
00:12:31,359 --> 00:12:35,015
You've got to really get your
saturated fat and trans fat

296
00:12:35,058 --> 00:12:37,017
as low as you possibly can.

297
00:12:37,060 --> 00:12:39,541
And we know that if we do that,
you can actually decrease

298
00:12:39,584 --> 00:12:42,979
your risk of coronary
heart disease 40/50 percent.

299
00:12:43,023 --> 00:12:45,808
There is a correlation between
obesity and heart disease

300
00:12:45,852 --> 00:12:50,987
in that people with obesity
often have other risk factors

301
00:12:51,031 --> 00:12:54,295
like high blood sugar,
high blood pressure,

302
00:12:54,338 --> 00:12:59,691
dyslipidemia, meaning
bad cholesterol profile.

303
00:12:59,735 --> 00:13:03,521
And all these things increase
the risk of heart disease.

304
00:13:03,565 --> 00:13:07,134
It's so easy
to blame heart disease
on fat.

305
00:13:07,177 --> 00:13:08,613
Let's take a hamburger
for instance.

306
00:13:08,657 --> 00:13:10,224
They'll say, "Well,

307
00:13:10,267 --> 00:13:12,748
"red meat is bad for you
because it's in a hamburger."

308
00:13:12,792 --> 00:13:16,273
They won't take into account
that there was ketchup,
mayonnaise,

309
00:13:16,317 --> 00:13:21,017
a big breaded bun, and all of the other condiments around it.

310
00:13:21,061 --> 00:13:25,456
And guess what? Most people
never eat a hamburger
without French fries.

311
00:13:25,500 --> 00:13:27,458
But they never blame it
on the seed oils,

312
00:13:27,502 --> 00:13:29,112
they never blame it
on the bread,

313
00:13:29,156 --> 00:13:32,115
they never blame it on any
of the goop that's put on it.

314
00:13:32,159 --> 00:13:34,814
They just go to the meat
and say,

315
00:13:34,857 --> 00:13:37,947
"Meat, bad.
Meat causes heart disease."

316
00:13:37,991 --> 00:13:39,383
It makes no sense.

317
00:13:39,427 --> 00:13:41,037
It's black and white thinking

318
00:13:41,081 --> 00:13:43,779
combined with numerous studies coming out of respected names

319
00:13:43,823 --> 00:13:48,349
like Harvard that lead people
to believe that things
may not be true.

320
00:13:48,392 --> 00:13:50,525
What does Harvard
have to do with this?

321
00:13:50,568 --> 00:13:52,570
The role that Harvard plays

322
00:13:52,614 --> 00:13:54,137
in the nutrition story

323
00:13:54,181 --> 00:13:57,575
is a sad and powerful one.

324
00:13:57,619 --> 00:13:59,403
Extremely powerful.

325
00:13:59,447 --> 00:14:02,363
If you compare butter
with calories from
refined starch and sugar,

326
00:14:02,406 --> 00:14:03,843
it's going to be
pretty much a wash.

327
00:14:03,886 --> 00:14:07,716
They'll both have adverse
impacts on metabolic factors

328
00:14:07,759 --> 00:14:09,892
and on risk of heart disease
and diabetes.

329
00:14:09,936 --> 00:14:12,721
Harvard is home
to two of the largest

330
00:14:12,764 --> 00:14:16,159
nutritional epidemiological
databases in the country.

331
00:14:16,203 --> 00:14:18,509
What is that?
That's a kind of science

332
00:14:18,553 --> 00:14:20,468
where they take
a large group of people

333
00:14:20,511 --> 00:14:23,514
and they follow them for years.
And they ask them what they eat

334
00:14:23,558 --> 00:14:26,691
and then they see who dies
or has a heart attack
or gets cancer.

335
00:14:26,735 --> 00:14:29,869
This is a kind of science
that is so fundamentally weak.

336
00:14:29,912 --> 00:14:31,566
Right? I mean, people are asked

337
00:14:31,609 --> 00:14:36,136
how many cups of spare ribs did you have in the last year,

338
00:14:36,179 --> 00:14:38,007
or how many peaches,
or how many plums

339
00:14:38,051 --> 00:14:39,966
did you eat
on average per week?

340
00:14:40,009 --> 00:14:41,315
Hundreds of questions.

341
00:14:41,358 --> 00:14:43,273
First of all,
people lie about what they eat.

342
00:14:43,317 --> 00:14:47,364
They want to please themselves
or they want to please
the interviewers.

343
00:14:47,408 --> 00:14:49,627
And this has been
documented in science.

344
00:14:49,671 --> 00:14:52,717
Secondly, that dietary data,

345
00:14:52,761 --> 00:14:54,502
even when they try
to validate it,

346
00:14:54,545 --> 00:14:58,201
they find that
it is highly unreliable.

347
00:14:58,245 --> 00:15:00,334
So you're talking about
very, very weak evidence.

348
00:15:00,377 --> 00:15:02,771
Right? And then
this kind of science,

349
00:15:02,814 --> 00:15:05,948
epidemiology, can never prove
cause and effect.

350
00:15:05,992 --> 00:15:07,776
It can only show
an association.

351
00:15:07,819 --> 00:15:11,562
So it was only ever meant
to generate hypotheses,

352
00:15:11,606 --> 00:15:13,260
which then go on to be tested.

353
00:15:13,303 --> 00:15:15,566
The way you test
something properly,
to show cause and effect,

354
00:15:15,610 --> 00:15:18,004
is to test it in a randomized,
controlled, clinical trial.

355
00:15:18,047 --> 00:15:22,269
This weak science that Harvard
has been publishing on

356
00:15:22,312 --> 00:15:25,533
dominates the whole
nutrition landscape.

357
00:15:25,576 --> 00:15:29,102
And it is what is echoed
throughout all of the media.

358
00:15:29,145 --> 00:15:31,713
"Oh, this is only association
but not causation."

359
00:15:31,756 --> 00:15:33,541
But then they just breeze
right by that

360
00:15:33,584 --> 00:15:37,197
with headlines that say things
like, "Coconut oil kills you,"

361
00:15:37,240 --> 00:15:38,807
when that headline should read,

362
00:15:38,850 --> 00:15:42,767
"Coconut oil, we have found
a small, weak association

363
00:15:42,811 --> 00:15:46,989
"between coconut oil
and increased risk
of cardiovascular disease."

364
00:15:47,033 --> 00:15:48,512
People who eat
a lot of red meat,

365
00:15:48,556 --> 00:15:50,166
who are those people?

366
00:15:50,210 --> 00:15:51,994
Those are the people who have
ignored their doctor's orders

367
00:15:52,038 --> 00:15:54,127
for the last 35 years.

368
00:15:54,170 --> 00:15:57,086
That means they do a lot
of other unhealthy things.

369
00:15:57,130 --> 00:16:00,002
They probably drink too much,
they don't go
to cultural events,

370
00:16:00,046 --> 00:16:03,527
they don't follow
their doctor's orders,
they don't take their medicine.

371
00:16:03,571 --> 00:16:06,095
They don't have
happy family lives.

372
00:16:06,139 --> 00:16:08,010
Maybe they live next to
a toxic waste dump

373
00:16:08,054 --> 00:16:09,490
because they're poor,
or whatever.

374
00:16:09,533 --> 00:16:11,187
And then they come out
with a finding that said,

375
00:16:11,231 --> 00:16:12,493
"Red meat eaters,

376
00:16:12,536 --> 00:16:14,277
"people who eat
a lot of red meat,

377
00:16:14,321 --> 00:16:16,062
"tend to die earlier."

378
00:16:16,105 --> 00:16:19,152
Well, was it the meat?
Was it the unhealthy lifestyle?

379
00:16:19,195 --> 00:16:21,676
Was it the excessive
binge drinking?

380
00:16:21,719 --> 00:16:23,591
It could have been any one
of these other things.

381
00:16:23,634 --> 00:16:27,116
But that is why this science
is so fundamentally weak.

382
00:16:27,160 --> 00:16:28,509
Your overall lifestyle,

383
00:16:28,552 --> 00:16:30,772
food just being one factor,

384
00:16:30,815 --> 00:16:33,340
is going to determine
your overall health.

385
00:16:33,383 --> 00:16:36,734
If you eat well,
change your habits,
don't smoke,

386
00:16:36,778 --> 00:16:38,432
maybe start exercising,

387
00:16:38,475 --> 00:16:40,347
well, you'll be healthier.

388
00:16:40,390 --> 00:16:42,305
The problem is that
studies get done

389
00:16:42,349 --> 00:16:46,614
where people get healthier
by changing everything
about their life,

390
00:16:46,657 --> 00:16:49,660
and then the results are touted as food being the reason

391
00:16:49,704 --> 00:16:51,053
they got healthier.

392
00:16:51,097 --> 00:16:54,100
This is especially rampant
among vegan studies.

393
00:16:54,143 --> 00:16:57,668
There have been some
studies in the past,
some small studies,

394
00:16:57,712 --> 00:16:59,061
that have had some problems
with them,

395
00:16:59,105 --> 00:17:00,932
that have been propagated
over and over again

396
00:17:00,976 --> 00:17:03,370
showing that diet
can reverse heart disease.

397
00:17:03,413 --> 00:17:06,460
And a big one was
the Ornish studies in the '90s.

398
00:17:06,503 --> 00:17:08,462
If you eat more calories
than you burn,

399
00:17:08,505 --> 00:17:09,550
then you gain weight.

400
00:17:09,593 --> 00:17:11,552
Fat tends
to cause you to be fat

401
00:17:11,595 --> 00:17:13,728
because fat is very dense
in calories.

402
00:17:13,771 --> 00:17:16,209
Fat has nine calories per gram,

403
00:17:16,252 --> 00:17:19,125
whereas protein and carbs
have only four, less than half.

404
00:17:19,168 --> 00:17:22,780
So an optimal diet is low
in fat, low in the bad carbs,

405
00:17:22,824 --> 00:17:25,435
high in the good carbs,
and enough of the good fats.

406
00:17:25,479 --> 00:17:27,394
And then again,
it's a spectrum.

407
00:17:27,437 --> 00:17:29,396
When you move
in this direction,
you're going to lose weight,

408
00:17:29,439 --> 00:17:31,006
you're going to feel better
and you're going to
gain health.

409
00:17:31,050 --> 00:17:32,834
What's frequently lost
in that is that

410
00:17:32,877 --> 00:17:36,098
that was a whole
lifestyle program.

411
00:17:36,142 --> 00:17:38,927
So they got people
to quit smoking, exercise more,

412
00:17:38,970 --> 00:17:42,626
manage their stress,
and follow a vegetarian diet.

413
00:17:42,670 --> 00:17:44,019
But what's come out of that

414
00:17:44,063 --> 00:17:46,108
is that a vegetarian diet
reverses heart disease.

415
00:17:46,152 --> 00:17:49,590
And you can't say that
from that type of a study.

416
00:17:49,633 --> 00:17:52,375
A vegan approach,
a vegetarian approach,

417
00:17:52,419 --> 00:17:55,770
is consistent with
standard dietary guidelines.

418
00:17:55,813 --> 00:17:56,901
And the question is,

419
00:17:56,945 --> 00:17:58,642
"Is that really
a healthy approach?"

420
00:17:58,686 --> 00:18:00,253
I'm Dr. Jeff Gerber.

421
00:18:00,296 --> 00:18:03,038
I'm a board certified family
doctor from Denver, Colorado.

422
00:18:03,082 --> 00:18:05,127
I've been a doctor
for over 30 years.

423
00:18:05,171 --> 00:18:06,433
About 20 years ago,

424
00:18:06,476 --> 00:18:08,348
I realized I didn't know much
about nutrition.

425
00:18:08,391 --> 00:18:10,611
So I took it upon myself
to learn more.

426
00:18:10,654 --> 00:18:13,004
And I use nutrition as a tool

427
00:18:13,048 --> 00:18:15,137
to treat
and prevent chronic disease.

428
00:18:15,181 --> 00:18:17,661
I look at Jeffry Gerber
and I think, "Hero."

429
00:18:17,705 --> 00:18:19,054
He looked around
and went,

430
00:18:19,098 --> 00:18:21,883
"Wait a minute.
I'm healing people with food.

431
00:18:21,926 --> 00:18:23,145
"What I'm doing,

432
00:18:23,189 --> 00:18:25,495
"what I was taught in school
is not working."

433
00:18:25,539 --> 00:18:29,151
Instead of just going down
the road the way the AHA
or the ADA does,

434
00:18:29,195 --> 00:18:33,373
where they just
keep spewing the same lies
hoping for different results,

435
00:18:33,416 --> 00:18:35,375
Jeffry Gerber looked around
and said,

436
00:18:35,418 --> 00:18:37,725
"Hey, we need to do
something about this."

437
00:18:37,768 --> 00:18:39,944
We think,
especially with vegan diets,

438
00:18:39,988 --> 00:18:44,166
it's quite a challenge
because you're often deficient
of macronutrients

439
00:18:44,210 --> 00:18:47,169
that you would get
from animal-based proteins.

440
00:18:47,213 --> 00:18:50,172
Most people tell me
they feel great
when they go on a vegan diet

441
00:18:50,216 --> 00:18:52,000
only to feel bad later.

442
00:18:52,043 --> 00:18:53,654
My view has always been,

443
00:18:53,697 --> 00:18:54,959
well, when you go
on a vegan diet,

444
00:18:55,003 --> 00:18:56,700
you're cutting out
a bunch of crap,

445
00:18:56,744 --> 00:18:58,963
a bunch of processed food
in your life.

446
00:18:59,007 --> 00:19:01,444
But at some point,
it's not sustainable.

447
00:19:01,488 --> 00:19:03,403
I think there are lots
of different approaches

448
00:19:03,446 --> 00:19:04,969
that can be healthy.

449
00:19:05,013 --> 00:19:08,234
You could even do an extreme
diet like a vegan diet

450
00:19:08,277 --> 00:19:11,193
and feel great because
you're not having sugar.

451
00:19:11,237 --> 00:19:13,152
You're reducing the starches

452
00:19:13,195 --> 00:19:14,631
that raise the blood sugar.

453
00:19:14,675 --> 00:19:15,980
But in my experience,

454
00:19:16,024 --> 00:19:18,679
some people will blindly follow
certain diets,

455
00:19:18,722 --> 00:19:22,335
including the vegan diet,
and gain 50 to 100 pounds

456
00:19:22,378 --> 00:19:24,728
and never even think
that the vegan diet

457
00:19:24,772 --> 00:19:28,254
might be the cause because
they know it's healthy.

458
00:19:28,297 --> 00:19:30,038
Because everyone else says
it's healthy,

459
00:19:30,081 --> 00:19:34,695
it must be the plastic
in my bottle that's
causing the obesity.

460
00:19:34,738 --> 00:19:38,220
It must be the microbiome
or that I'm not sleeping,

461
00:19:38,264 --> 00:19:40,788
when actually it was the food
that they were eating.

462
00:19:40,831 --> 00:19:42,790
As a cardiologist,
I've come across

463
00:19:42,833 --> 00:19:45,314
a number of patients
who are vegans.

464
00:19:45,358 --> 00:19:48,012
And of course,
I read the literature every day

465
00:19:48,056 --> 00:19:51,102
that supports a vegan diet
for heart health.

466
00:19:51,146 --> 00:19:53,017
Unfortunately,
for a lot of vegans,

467
00:19:53,061 --> 00:19:57,065
it takes a lot of work
to maintain a vegan lifestyle.

468
00:19:57,108 --> 00:19:58,762
You have to think about food
all the time,

469
00:19:58,806 --> 00:20:00,677
you have to prepare your food
all the time,

470
00:20:00,721 --> 00:20:02,113
you are hungry all the time.

471
00:20:02,157 --> 00:20:04,594
A number of people
have decreased energy.

472
00:20:04,638 --> 00:20:08,032
So I think that is a downfall
to the vegan way of life,

473
00:20:08,076 --> 00:20:10,165
not that there can't be
healthy vegans.

474
00:20:10,209 --> 00:20:11,514
Of course there can.

475
00:20:11,558 --> 00:20:13,255
But the question is,
"For how long?"

476
00:20:13,299 --> 00:20:16,084
Today we're going
to explore all
of the vitamins and nutrients

477
00:20:16,127 --> 00:20:17,607
you might need on a vegan diet.

478
00:20:17,651 --> 00:20:19,870
Vitamin b12, calcium, iron,

479
00:20:19,914 --> 00:20:23,744
choline, Omega-3 fatty acids,
iodine, zinc, selenium.

480
00:20:23,787 --> 00:20:25,920
They don't make
a very good argument.

481
00:20:25,963 --> 00:20:30,446
And especially like,
they want to come after meat

482
00:20:30,490 --> 00:20:32,796
as being unhealthy
in multiple ways,

483
00:20:32,840 --> 00:20:35,321
leading to heart attack
and to diabetes.

484
00:20:35,364 --> 00:20:39,281
And you have to understand
that a lot of their comments

485
00:20:39,325 --> 00:20:42,502
are based on the ethical
treatment of animals.

486
00:20:42,545 --> 00:20:43,894
And we feel the same way,

487
00:20:43,938 --> 00:20:46,201
that we do want to
treat animals ethically.

488
00:20:46,245 --> 00:20:49,465
But that has nothing to do
with health.

489
00:20:49,509 --> 00:20:52,947
Can we prosper and thrive by

490
00:20:53,991 --> 00:20:57,168
feasting, in effect,
on animals?

491
00:20:57,212 --> 00:21:00,607
And that worries me
personally as well.

492
00:21:00,650 --> 00:21:03,000
Part of the movement
is driven by the idea

493
00:21:03,044 --> 00:21:05,351
that eating animal products
are unhealthy,

494
00:21:05,394 --> 00:21:07,309
which I think
is just bad science.

495
00:21:07,353 --> 00:21:09,355
But unfortunately, the leaders,

496
00:21:09,398 --> 00:21:11,792
the proponents of
the vegetarian/vegan movement

497
00:21:11,835 --> 00:21:13,272
don't like the argument
we're making

498
00:21:13,315 --> 00:21:15,839
'cause we're saying...
Not only are we arguing that

499
00:21:15,883 --> 00:21:18,407
the problem isn't red meat
and animal products,

500
00:21:18,451 --> 00:21:21,280
but we're arguing that people
can be very healthy,

501
00:21:21,323 --> 00:21:24,718
and perhaps healthiest, eating
animal product rich diets.

502
00:21:24,761 --> 00:21:29,810
One of the questions today
is why we're so anti red meat.I've really wondered about that.

503
00:21:29,853 --> 00:21:31,638
It goes back to the 1970s

504
00:21:31,681 --> 00:21:33,117
when really
the kind of burgeoning

505
00:21:33,161 --> 00:21:35,990
of the vegetarian movement
in the United States,

506
00:21:36,033 --> 00:21:37,948
in my hometown,
Berkeley, California.

507
00:21:37,992 --> 00:21:40,690
That was the time
the peace movement...

508
00:21:40,734 --> 00:21:43,737
We had just come out
of two World Wars

509
00:21:43,780 --> 00:21:46,348
and we wanted to make peace,
not war.

510
00:21:46,392 --> 00:21:50,439
Meat has always, throughout all
of history and every culture,

511
00:21:50,483 --> 00:21:52,920
been associated with virility.

512
00:21:52,963 --> 00:21:54,487
It's the food of warriors.

513
00:21:54,530 --> 00:21:56,619
It's the food of people
who make war.

514
00:21:56,663 --> 00:21:59,274
And it gives men and women
muscle mass.

515
00:21:59,318 --> 00:22:00,449
It makes them strong.

516
00:22:00,493 --> 00:22:02,582
For instance,
in the Maasai warriors,

517
00:22:02,625 --> 00:22:04,453
who were studied rigorously by

518
00:22:04,497 --> 00:22:07,369
the University of Vanderbilt
scientists in the 1970s,

519
00:22:07,413 --> 00:22:10,111
they found that
the warrior class,

520
00:22:10,154 --> 00:22:14,681
but not the women,
the warriors
consumed only meat.

521
00:22:14,724 --> 00:22:17,336
Meat, milk, and blood
was their entire diet.

522
00:22:17,379 --> 00:22:19,250
So now we're being told...

523
00:22:19,294 --> 00:22:21,035
Americans are being told
in the 1970s,

524
00:22:21,078 --> 00:22:24,908
not to eat meat because
we want to make peace instead.

525
00:22:24,952 --> 00:22:27,998
This was sort of our modern
idea of masculinity.

526
00:22:28,042 --> 00:22:29,565
And it totally makes sense
for a culture

527
00:22:29,609 --> 00:22:31,350
that does not want
to be at war.

528
00:22:31,393 --> 00:22:34,483
It is so interesting if you
look at the way we used to eat

529
00:22:34,527 --> 00:22:37,443
before the obesity
and the health epidemic.

530
00:22:37,486 --> 00:22:39,401
And red meat
was plentiful then.

531
00:22:39,445 --> 00:22:41,490
And then, when things changed,

532
00:22:41,534 --> 00:22:42,839
with the McGovern Report,

533
00:22:42,883 --> 00:22:45,625
with Ancel Keys'
Seven Countries Study,

534
00:22:45,668 --> 00:22:47,409
with President Eisenhower's
heart attack,

535
00:22:47,453 --> 00:22:49,846
with that conglomeration
of events,

536
00:22:49,890 --> 00:22:53,720
now fat being demonized
and red meat being demonized,

537
00:22:53,763 --> 00:22:55,765
that's when everything changed.

538
00:22:55,809 --> 00:22:57,158
And it happened to coincide

539
00:22:57,201 --> 00:22:59,247
with the health epidemic
that we're having now.

540
00:22:59,290 --> 00:23:01,162
Red meat is back
in vogue again.

541
00:23:01,205 --> 00:23:05,209
I mean with the paleo diet,
you have low carb diets,
you have Atkins...

542
00:23:05,253 --> 00:23:07,864
You even have
my very own
"no sugars, no grains"

543
00:23:07,908 --> 00:23:10,476
approach to eating.
All allows red meat.

544
00:23:10,519 --> 00:23:13,087
So everything is back
on the table again.

545
00:23:13,130 --> 00:23:15,742
But it wasn't always that way
for red meat.

546
00:23:15,785 --> 00:23:17,961
One of the factors
that did emerge

547
00:23:18,005 --> 00:23:21,661
as being related to cancer risk
was consumption of red meat,

548
00:23:21,704 --> 00:23:24,185
especially processed red meat,

549
00:23:24,228 --> 00:23:26,796
in relation to risk
of colorectal cancer

550
00:23:26,840 --> 00:23:28,537
and some other cancers.

551
00:23:28,581 --> 00:23:30,974
I think the bias
against eating red meat

552
00:23:31,018 --> 00:23:33,586
has come
from nutritional epidemiology.

553
00:23:33,629 --> 00:23:35,631
These studies look
at the associations

554
00:23:35,675 --> 00:23:37,067
between what people eat

555
00:23:37,111 --> 00:23:39,853
and then look at the effect
on the health

556
00:23:39,896 --> 00:23:41,594
over a long period of time.

557
00:23:41,637 --> 00:23:43,726
But in the clinical
research world,

558
00:23:43,770 --> 00:23:47,730
these are thought of
as relatively weak studies.

559
00:23:47,774 --> 00:23:51,430
And the association level
has been really low

560
00:23:51,473 --> 00:23:54,302
for red meat and cancer
for example.

561
00:23:54,345 --> 00:23:57,044
Why can't people
eat meat and vegetables?

562
00:23:57,087 --> 00:24:00,090
Why is this controversial?
It's food.

563
00:24:00,134 --> 00:24:03,354
Both are real and both
can fit into your diet.

564
00:24:03,398 --> 00:24:06,183
This "either or" argument
that's going on

565
00:24:06,227 --> 00:24:07,750
has nothing to do
with health

566
00:24:07,794 --> 00:24:09,796
and more to do
with ideology.

567
00:24:09,839 --> 00:24:11,014
They were yelling like,

568
00:24:12,102 --> 00:24:14,235
"Don't eat chickens,
don't eat meat."

569
00:24:14,278 --> 00:24:18,500
And I was like,
"Well, I love chicken."

570
00:24:18,544 --> 00:24:21,242
These are two distinct
phenomena I think.

571
00:24:21,285 --> 00:24:23,810
One is this identification
with a group

572
00:24:23,853 --> 00:24:25,507
and tribalism around which

573
00:24:25,551 --> 00:24:29,032
diet is yet another
manifestation of that.

574
00:24:29,076 --> 00:24:30,512
But this need to move

575
00:24:30,556 --> 00:24:33,994
from fad, to fad, to fad,
that's consumerism.

576
00:24:34,037 --> 00:24:36,997
That is us needing a solution
to how we're feeling

577
00:24:37,040 --> 00:24:39,956
or looking or how we think
about ourselves

578
00:24:40,000 --> 00:24:41,480
with something now.

579
00:24:41,523 --> 00:24:43,525
Buy something now,
do something now,

580
00:24:43,569 --> 00:24:46,397
and fix everything,
fix how I'm feeling now.

581
00:24:46,441 --> 00:24:48,965
And fad diets
suit that beautifully.

582
00:24:49,009 --> 00:24:50,184
I think the media
has a lot to do

583
00:24:50,227 --> 00:24:53,404
with our ill
psychological well-being.

584
00:24:53,448 --> 00:24:56,712
To blame diet
and sedentary lifestyle...

585
00:24:56,756 --> 00:25:00,194
I mean, I've heard blame on TV
my entire life.

586
00:25:00,237 --> 00:25:01,804
But it's us. I mean, look,

587
00:25:01,848 --> 00:25:05,373
people that create mediaonly create stuff that we watch.

588
00:25:05,416 --> 00:25:07,288
It's us that
they're creating it for.

589
00:25:07,331 --> 00:25:09,899
If we didn't watch,
they wouldn't create it
the way they do.

590
00:25:09,943 --> 00:25:13,424
So we need to watch
ourselves and learn
how to train ourselves

591
00:25:13,468 --> 00:25:17,472
not to consume this garbage
in such a unthoughtful way.

592
00:25:17,516 --> 00:25:19,387
Bad news for bacon
and sausage lovers.

593
00:25:19,430 --> 00:25:21,868
The World Health Organization
says those foods

594
00:25:21,911 --> 00:25:24,000
can cause colon
and stomach cancer.

595
00:25:24,044 --> 00:25:28,004
Again, a lot of this
information does come
from media,

596
00:25:28,048 --> 00:25:30,659
who loves to tout institutions like Harvard

597
00:25:30,703 --> 00:25:34,228
whenever they put out
dietary findings.

598
00:25:34,271 --> 00:25:37,536
"Harvard said this,
Harvard said that.

599
00:25:37,579 --> 00:25:39,189
"Why shouldn't
we believe Harvard?"

600
00:25:39,233 --> 00:25:42,149
Walter Willett
of Harvard University

601
00:25:42,192 --> 00:25:45,805
is widely considered to be
the most influential person

602
00:25:45,848 --> 00:25:47,458
in nutrition science today.

603
00:25:47,502 --> 00:25:49,069
He presides over

604
00:25:49,112 --> 00:25:51,158
the largest two

605
00:25:51,201 --> 00:25:54,814
what's called epidemiological
databases in the country.

606
00:25:54,857 --> 00:25:56,990
And those databases,
you have to understand,

607
00:25:57,033 --> 00:25:58,774
all I need to do is
to find an association.

608
00:25:58,818 --> 00:26:00,602
It's just a whole bunch
of statistics

609
00:26:00,646 --> 00:26:03,039
in there they get from
dietary questionnaires.

610
00:26:03,083 --> 00:26:04,954
And they can just, like
a mimeograph machine,

611
00:26:04,998 --> 00:26:06,216
they can just
pull out anything.

612
00:26:06,260 --> 00:26:08,305
Like meat is associated
with this outcome,

613
00:26:08,349 --> 00:26:10,525
or vegetables are associated
with this outcome,

614
00:26:10,569 --> 00:26:13,528
or French fried potatoes lead
to more this kind of cancer.

615
00:26:13,572 --> 00:26:16,749
They can run
those statistical tests
all the time.

616
00:26:16,792 --> 00:26:18,141
Right? Those associations...

617
00:26:18,185 --> 00:26:20,100
So they're publishing
all the time.

618
00:26:20,143 --> 00:26:21,884
Well, in science, sort of

619
00:26:21,928 --> 00:26:25,235
the frequency of publication
is part of what
makes you powerful.

620
00:26:25,279 --> 00:26:28,151
Um, and compare that
to somebody who's
doing clinical trials.

621
00:26:28,195 --> 00:26:31,154
They might do a clinical trial
and it takes them two years.

622
00:26:31,198 --> 00:26:33,635
And that's where they're
actually feeding people
and they...

623
00:26:33,679 --> 00:26:35,898
They change their diets,
and they give them counseling.

624
00:26:35,942 --> 00:26:37,639
They get one paper
out of that.

625
00:26:37,683 --> 00:26:40,860
Walter Willett really believes
a vegetarian diet

626
00:26:40,903 --> 00:26:42,557
high in whole grains,

627
00:26:42,601 --> 00:26:44,820
is the diet
that is the healthiest

628
00:26:44,864 --> 00:26:47,127
and he wants everybody
to follow that diet.

629
00:26:47,170 --> 00:26:49,129
One, I think,
important concept

630
00:26:49,172 --> 00:26:51,610
that's developed over
the last decade or so

631
00:26:51,653 --> 00:26:53,612
is that diet quality,

632
00:26:53,655 --> 00:26:56,136
the combination of foods,
the pattern of foods,

633
00:26:56,179 --> 00:27:00,749
uh, is important in directly
influencing disease risk

634
00:27:00,793 --> 00:27:03,709
but also in helping us better
control our body weight.

635
00:27:03,752 --> 00:27:06,537
So, these we used to think
were sort of separate things.

636
00:27:06,581 --> 00:27:08,278
But now they're intertwined.

637
00:27:08,322 --> 00:27:10,367
And the kind of
dietary pattern

638
00:27:10,411 --> 00:27:12,543
that Dr. Hu was talking about,
like a Mediterranean Diet,

639
00:27:12,587 --> 00:27:14,633
that has lots of
fruits and vegetables,

640
00:27:14,676 --> 00:27:18,288
low amounts of red meat,
whole grains,

641
00:27:18,332 --> 00:27:21,552
that actually makes it easier
for us to control our weight

642
00:27:21,596 --> 00:27:23,816
than eating a diet
of refined foods

643
00:27:23,859 --> 00:27:26,601
that's directly unhealthy
but also makes it

644
00:27:26,645 --> 00:27:27,950
more difficult to control
our weight.

645
00:27:27,994 --> 00:27:29,735
What I found in my research
is that Harvard

646
00:27:29,778 --> 00:27:31,737
has also received
a great deal of money

647
00:27:31,780 --> 00:27:35,828
from one of the largest
vegetable oil manufacturers
in the world

648
00:27:35,871 --> 00:27:37,351
called Unilever.

649
00:27:37,394 --> 00:27:40,789
Willett is a scientific advisor

650
00:27:40,833 --> 00:27:43,139
to numerous industry
backed consortiums

651
00:27:43,183 --> 00:27:45,489
that promote
grain consumption.

652
00:27:45,533 --> 00:27:47,013
Like Old Ways

653
00:27:47,056 --> 00:27:50,538
and the International Carbohydrate Quality Consortium

654
00:27:50,581 --> 00:27:53,454
all funded by Barilla Pasta
and Kellogg's

655
00:27:53,497 --> 00:27:56,500
and all these carbohydrate
makers that have Willett

656
00:27:56,544 --> 00:28:00,287
on as their top spokesperson
or top advisor,

657
00:28:00,330 --> 00:28:01,723
organizing conferences
for them.

658
00:28:01,767 --> 00:28:05,118
In 2013, I think,
when Naturemagazine,

659
00:28:05,161 --> 00:28:08,730
when they had a rare
editorial kind of critique

660
00:28:08,774 --> 00:28:10,558
of Walter Willett, they said

661
00:28:10,601 --> 00:28:12,342
one of the things
that he did

662
00:28:12,386 --> 00:28:16,869
was that he continually
simplified his data
and published data

663
00:28:16,912 --> 00:28:19,393
that really ought
not to be published.

664
00:28:19,436 --> 00:28:22,526
How could we find out
who to trust
besides your book.

665
00:28:25,965 --> 00:28:27,749
There's overload
of information.

666
00:28:27,793 --> 00:28:30,447
Anybody can set themselves up
as being an expert.

667
00:28:30,491 --> 00:28:34,103
Uh, and the public is
understandably confused.

668
00:28:34,147 --> 00:28:35,714
It's interesting that

669
00:28:35,757 --> 00:28:38,717
there's such a crusade against red meat versus other meats.

670
00:28:38,760 --> 00:28:40,762
And this really comes down
to the fact that

671
00:28:40,806 --> 00:28:42,938
red meat has saturated fat

672
00:28:42,982 --> 00:28:46,463
and that we've been told
that saturated fat is bad.

673
00:28:46,507 --> 00:28:49,815
Is there a scenario
where we shouldn't
eat saturated fat?

674
00:28:49,858 --> 00:28:52,121
There's no reason
to fear saturated fat.

675
00:28:52,165 --> 00:28:53,688
It's just fine to eat.

676
00:28:53,732 --> 00:28:56,735
It's not an issue for health

677
00:28:56,778 --> 00:28:59,607
if you look at
the medical studies

678
00:28:59,650 --> 00:29:01,870
that have tested
this hypothesis.

679
00:29:01,914 --> 00:29:06,092
If you take them all together
and look at all of the data,

680
00:29:06,135 --> 00:29:08,747
there's no effects
on health really.

681
00:29:08,790 --> 00:29:10,487
People have been
warned for years

682
00:29:10,531 --> 00:29:13,708
about the dangers of eating
too many saturated fats

683
00:29:13,752 --> 00:29:16,319
and the risks they pose
for heart disease.

684
00:29:16,363 --> 00:29:19,322
But a new analysis
of more than 70 studies

685
00:29:19,366 --> 00:29:20,802
finds that saturated fats

686
00:29:20,846 --> 00:29:23,500
do not necessarily lead
to greater problems

687
00:29:23,544 --> 00:29:24,632
with heart health.

688
00:29:32,335 --> 00:29:35,599
My strength
and my background
is in clinical medicine,

689
00:29:35,643 --> 00:29:37,819
using a keto diet to help

690
00:29:37,863 --> 00:29:41,083
fix obesity, diabetes, and
many other health problems.

691
00:29:41,127 --> 00:29:42,911
I've learned a lot

692
00:29:42,955 --> 00:29:46,654
by reading the books
Good Calories, Bad Calories
by Gary Taubes

693
00:29:46,697 --> 00:29:49,831
and The Big Fat Surprise
by Nina Teicholz.

694
00:29:49,875 --> 00:29:51,746
And one of the things
I've learned

695
00:29:51,790 --> 00:29:55,445
is that the emphasis
against saturated fat

696
00:29:55,489 --> 00:29:58,187
is also a political emphasis.

697
00:29:58,231 --> 00:30:01,234
So, that because
America doesn't make

698
00:30:01,277 --> 00:30:04,498
lots of saturated fat
kinds of products

699
00:30:04,541 --> 00:30:07,196
and because the
nutritional epidemiologists

700
00:30:07,240 --> 00:30:10,417
are funded by other companies

701
00:30:10,460 --> 00:30:13,289
that make products that
don't have saturated fats,

702
00:30:13,333 --> 00:30:16,553
there's a bias against them
which is not scientific.

703
00:30:16,597 --> 00:30:20,731
If saturated fat
raises your cholesterol,

704
00:30:20,775 --> 00:30:24,387
and if cholesterol
can in some situations

705
00:30:24,431 --> 00:30:26,520
be related to
increased heart risk,

706
00:30:26,563 --> 00:30:29,436
then anything
that is a saturated fat

707
00:30:29,479 --> 00:30:31,568
must be related
to increased heart risk.

708
00:30:31,612 --> 00:30:35,094
It's this line
of illogical thinking

709
00:30:35,137 --> 00:30:37,487
that has led institutions

710
00:30:37,531 --> 00:30:39,359
like the
American Heart Association

711
00:30:39,402 --> 00:30:43,754
to demonize anything
that's a saturated fat.

712
00:30:43,798 --> 00:30:45,713
Yeah, nothing against
medical doctors.

713
00:30:45,756 --> 00:30:47,193
It's just that when,

714
00:30:47,236 --> 00:30:48,672
you know,
when you're in a club

715
00:30:48,716 --> 00:30:50,936
and they keep telling you
the same thing in the club,

716
00:30:50,979 --> 00:30:52,415
and this is
the only way it is,

717
00:30:52,459 --> 00:30:55,418
and you never see
any other viewpoint,

718
00:30:55,462 --> 00:30:56,811
you just start believing.

719
00:30:56,855 --> 00:30:58,508
Religion works like that.

720
00:30:58,552 --> 00:31:00,380
You know, um,

721
00:31:00,423 --> 00:31:03,774
you will be in one religion
at the expense of
every other religion.

722
00:31:03,818 --> 00:31:07,039
And even though they all say
pretty much the same thing,

723
00:31:07,082 --> 00:31:08,910
some people will look
at their religion and go,

724
00:31:08,954 --> 00:31:11,478
"Your religion's not good
because mine's the best."

725
00:31:11,521 --> 00:31:13,741
I tell people
who are in my clinic,

726
00:31:13,784 --> 00:31:15,874
who are working
with other doctors

727
00:31:15,917 --> 00:31:18,137
and cardiologists
in particular,

728
00:31:18,180 --> 00:31:19,399
to just tell them

729
00:31:19,442 --> 00:31:21,967
they're doing a Modified
Mediterranean Diet.

730
00:31:22,010 --> 00:31:24,534
And the other doctor will go,
"Oh, well, that's fine."

731
00:31:24,578 --> 00:31:26,275
And they won't ask any more

732
00:31:26,319 --> 00:31:27,537
because they're
not really sure

733
00:31:27,581 --> 00:31:30,192
what the Modified
Mediterranean Diet is.

734
00:31:30,236 --> 00:31:31,715
But they know it's good.

735
00:31:31,759 --> 00:31:34,066
So, I know it kind of plays
the politics a little bit,

736
00:31:34,109 --> 00:31:37,504
but we're in that space
where, um,

737
00:31:37,547 --> 00:31:39,941
doctors sometimes
knee jerk against things

738
00:31:39,985 --> 00:31:42,639
that they don't know
and using familiar terms

739
00:31:42,683 --> 00:31:44,946
can actually make it
easier for my patients

740
00:31:44,990 --> 00:31:48,732
to not get pushback
from other doctors.

741
00:31:48,776 --> 00:31:50,256
I guess the other
question though,

742
00:31:50,299 --> 00:31:53,520
is it something magical
that's going to help everybody

743
00:31:53,563 --> 00:31:56,001
shed pounds
and feel wonderful.

744
00:31:56,044 --> 00:31:58,655
And the truth may
not be that far either.

745
00:31:58,699 --> 00:32:01,223
But it's important
that we can't go out

746
00:32:01,267 --> 00:32:03,660
and demonize one type of food

747
00:32:03,704 --> 00:32:06,663
simply because
we think there's a theory

748
00:32:06,707 --> 00:32:08,448
that it might be
related to something.

749
00:32:08,491 --> 00:32:11,320
I mean, people listen strongly

750
00:32:11,364 --> 00:32:13,105
to the recommendations
of these guidelines.

751
00:32:13,148 --> 00:32:14,584
The vast majority
of the calories

752
00:32:14,628 --> 00:32:17,065
are really coming
from bad stuff.

753
00:32:17,109 --> 00:32:18,893
And so, if you're
looking at red meat

754
00:32:18,937 --> 00:32:20,939
and don't specify
the comparison,

755
00:32:20,982 --> 00:32:22,810
you may not see
much with red meat

756
00:32:22,853 --> 00:32:24,725
because you're comparing it

757
00:32:24,768 --> 00:32:26,814
with a lot of other
bad stuff in a diet,

758
00:32:26,857 --> 00:32:28,772
a lot of refined
starch, sugar,

759
00:32:28,816 --> 00:32:31,166
uh, partially
hydrogenated oils.

760
00:32:31,210 --> 00:32:34,953
Epidemiology, you always
find at the bottom of
one of the Harvard papers,

761
00:32:34,996 --> 00:32:38,521
"Oh, you know,
our caveat is that
it's only in association.

762
00:32:38,565 --> 00:32:41,220
"It does not prove causation.
More studies are needed."

763
00:32:41,263 --> 00:32:44,484
But if you look at the press
release that accompanies it,

764
00:32:44,527 --> 00:32:46,965
uh, the headline
is almost always like,

765
00:32:47,008 --> 00:32:50,185
you know, "Oh, coconut oil
causes heart disease."

766
00:32:50,229 --> 00:32:52,144
Well, there's nothing wrong with coconut oil.

767
00:32:52,187 --> 00:32:53,449
It's perfectly safe

768
00:32:53,493 --> 00:32:55,408
and actually very healthy

769
00:32:55,451 --> 00:32:57,888
to use in your diet
and in cooking.

770
00:32:57,932 --> 00:33:00,282
Good for your skin,
not good in your body.

771
00:33:00,326 --> 00:33:01,936
But we always hear about

772
00:33:01,980 --> 00:33:04,156
these controversies
coming out

773
00:33:04,199 --> 00:33:06,767
and it only has to do
with the fact that

774
00:33:06,810 --> 00:33:10,553
other industries who are
making hydrogenated oils

775
00:33:10,597 --> 00:33:12,860
don't want this
pure natural oil

776
00:33:12,903 --> 00:33:15,341
to be anywhere
near their product.

777
00:33:15,384 --> 00:33:17,038
The big problem
with coconut oil

778
00:33:17,082 --> 00:33:19,519
is it's high
in saturated fats.

779
00:33:19,562 --> 00:33:22,043
And as the American
Heart Association tells us,

780
00:33:22,087 --> 00:33:25,133
saturated fat can increase
your bad cholesterol,

781
00:33:25,177 --> 00:33:27,048
and that can lead
to heart disease.

782
00:33:27,092 --> 00:33:29,659
Coconut and palm oil
have definitely been

783
00:33:29,703 --> 00:33:33,228
polarizing oils
over the past few years,

784
00:33:33,272 --> 00:33:35,665
and it's so interesting
to see why.

785
00:33:35,709 --> 00:33:36,797
You know, they're...

786
00:33:36,840 --> 00:33:39,234
First, they're
vegetarian based oils.

787
00:33:39,278 --> 00:33:41,019
So, based on that,

788
00:33:41,062 --> 00:33:43,369
you would think that
they should be healthy

789
00:33:43,412 --> 00:33:47,025
if the myth of vegetarian
being the best diet is true.

790
00:33:47,068 --> 00:33:49,070
But because they have
saturated fats,

791
00:33:49,114 --> 00:33:52,291
the American Heart Association
came out against them

792
00:33:52,334 --> 00:33:53,901
cautioning their ingestion

793
00:33:53,944 --> 00:33:55,729
because they have
saturated fat.

794
00:33:55,772 --> 00:33:58,906
So, it's that transitive
property of math

795
00:33:58,949 --> 00:34:00,081
that doesn't always work.

796
00:34:00,125 --> 00:34:02,127
I was invited once to speak

797
00:34:02,170 --> 00:34:04,303
at a palm oil conference

798
00:34:04,346 --> 00:34:06,522
by the manufacturers
of palm oil.

799
00:34:06,566 --> 00:34:07,828
And they explained to me that

800
00:34:07,871 --> 00:34:09,917
they were having difficulty
getting through

801
00:34:09,960 --> 00:34:14,182
a sort of taboo or cartel
against palm oil

802
00:34:14,226 --> 00:34:17,577
because of the saturated fat
in the food.

803
00:34:17,620 --> 00:34:20,493
And because we know
saturated fat is bad
and all that.

804
00:34:20,536 --> 00:34:23,017
And I think it was
in Nina Teicholz's book

805
00:34:23,061 --> 00:34:24,410
where I first learned that.

806
00:34:24,453 --> 00:34:27,848
The whole campaign against
so-called tropical oils,

807
00:34:27,891 --> 00:34:30,198
which is coconut oil
and palm oil.

808
00:34:30,242 --> 00:34:32,548
In my research, I discovered

809
00:34:32,592 --> 00:34:34,202
that this was

810
00:34:34,246 --> 00:34:38,163
something of just a trade war
between industries.

811
00:34:38,206 --> 00:34:39,773
And it's been going on,

812
00:34:39,816 --> 00:34:43,733
uh, actually since
the 1920s and '30s.

813
00:34:43,777 --> 00:34:45,474
Palm oil, I think
it was at the time,

814
00:34:45,518 --> 00:34:48,173
started being imported
in increasing amounts
from Malaysia.

815
00:34:48,216 --> 00:34:52,220
And the vegetable
oil industry said,

816
00:34:52,264 --> 00:34:54,570
"We can't have this happen.
They're talking over
our market share."

817
00:34:54,614 --> 00:34:56,137
And underwent
this huge campaign

818
00:34:56,181 --> 00:34:59,575
basically to just
slander these oils.

819
00:34:59,619 --> 00:35:03,144
And actually I think that
what they did is they put
a tax on it at that point.

820
00:35:03,188 --> 00:35:06,452
They got the government
to tax these oils

821
00:35:06,495 --> 00:35:08,236
because they didn't
want the competition.

822
00:35:08,280 --> 00:35:11,152
Fast forward to 1980s.

823
00:35:11,196 --> 00:35:13,241
There's a rise
in the use, again,

824
00:35:13,285 --> 00:35:16,897
of coconut oil and palm oil
because they are solid,

825
00:35:16,940 --> 00:35:20,379
safe fats, so they're good
for popping popcorn
in movie theaters.

826
00:35:20,422 --> 00:35:23,686
They were used by all
the packaged food companies
like Kraft.

827
00:35:23,730 --> 00:35:25,688
Nabisco used them
for their cereals

828
00:35:25,732 --> 00:35:28,343
and anything that
needed to stay safe

829
00:35:28,387 --> 00:35:30,606
and solid on a shelf
in a supermarket.

830
00:35:30,650 --> 00:35:33,522
So, there started to be
this increase in
the importation again

831
00:35:33,566 --> 00:35:35,698
of coconut oil and palm oil.

832
00:35:35,742 --> 00:35:37,831
Well, that really threatened

833
00:35:37,874 --> 00:35:40,181
the makers of soy bean oil

834
00:35:40,225 --> 00:35:41,661
and the soy bean industry

835
00:35:41,704 --> 00:35:43,271
because soy bean
is far and away

836
00:35:43,315 --> 00:35:45,360
the biggest oil that
Americans consume.

837
00:35:45,404 --> 00:35:47,493
So, they started a campaign

838
00:35:47,536 --> 00:35:50,235
against coconut oil
and palm oil.

839
00:35:50,278 --> 00:35:52,062
They call them
the tropical oils.

840
00:35:52,106 --> 00:35:55,805
And this was a campaign,
really a trade war campaign

841
00:35:55,849 --> 00:36:00,201
sort of in the shroud
of a health concern issue.

842
00:36:00,245 --> 00:36:02,029
So, if they're going to say
something like that,

843
00:36:02,072 --> 00:36:05,772
they should have
very strong evidence
behind it to back it up.

844
00:36:05,815 --> 00:36:07,556
And there is no evidence

845
00:36:07,600 --> 00:36:09,906
to demonize these oils
the way they have.

846
00:36:09,950 --> 00:36:13,910
They can be a very good part
of a healthy diet

847
00:36:13,954 --> 00:36:15,521
and there's no reason at all

848
00:36:15,564 --> 00:36:18,524
to be worried about them
as has been proposed.

849
00:36:18,567 --> 00:36:22,702
There's a lot of bad science
that I think implicates

850
00:36:22,745 --> 00:36:25,095
saturated fat
and leads to this idea

851
00:36:25,139 --> 00:36:27,228
that we should replace it
with vegetable oils.

852
00:36:27,272 --> 00:36:29,230
"Oh, those must be
good for us because
they're vegetables."

853
00:36:29,274 --> 00:36:31,014
In fact, they're
not from vegetables,

854
00:36:31,058 --> 00:36:33,147
they're from seeds and beans.

855
00:36:33,191 --> 00:36:36,194
So, sunflower, safflower,
corn, soy bean,

856
00:36:36,237 --> 00:36:37,673
they're all beans and seeds.

857
00:36:37,717 --> 00:36:39,762
And you have to use high heat

858
00:36:39,806 --> 00:36:41,808
and a heavy metal chelate

859
00:36:41,851 --> 00:36:44,463
in order to get the oils
out of them.

860
00:36:44,506 --> 00:36:46,769
Winterized, deodorized
and stabilized.

861
00:36:46,813 --> 00:36:49,816
I mean, they initially
come out of this gray,
disgusting liquid.

862
00:36:49,859 --> 00:36:51,513
And then they have to be
turned into something

863
00:36:51,557 --> 00:36:53,863
that might seem like
it could be consumed
for humans.

864
00:36:53,907 --> 00:36:55,387
And they've also gone
through name changes.

865
00:36:55,430 --> 00:36:57,476
Now they're trying
to call them plant oils
I think,

866
00:36:57,519 --> 00:36:58,955
to seem even more appealing.

867
00:36:58,999 --> 00:37:01,958
If you compare saturated fat
with healthy plant oils,

868
00:37:02,002 --> 00:37:03,830
uh, using those
healthy plant oils

869
00:37:03,873 --> 00:37:07,007
will definitely reduce
the risk of heart disease

870
00:37:07,050 --> 00:37:09,836
while they're improving
blood lipids at the same time.

871
00:37:09,879 --> 00:37:12,186
You know, healthy people
tend to eat vegetable oils.

872
00:37:12,230 --> 00:37:14,667
It's the jest of the problem
when you do these studies,

873
00:37:14,710 --> 00:37:17,278
what you do is you
tell people how to eat.

874
00:37:17,322 --> 00:37:20,760
So, in the 1970s,
you tell them they should
avoid saturated fat

875
00:37:20,803 --> 00:37:23,589
and eat vegetable oils
and then you follow them
for 30 years

876
00:37:23,632 --> 00:37:25,721
and lo and behold
you find out 30 years later

877
00:37:25,765 --> 00:37:28,463
that healthier people
have indeed been doing exactly

878
00:37:28,507 --> 00:37:31,205
what you told them to do
because they're
health conscious.

879
00:37:31,249 --> 00:37:33,251
By the end of the 1980s,

880
00:37:33,294 --> 00:37:36,558
between that campaign
and various other efforts
to get rid of tropical oils,

881
00:37:36,602 --> 00:37:40,040
most of the tropical oils
had been taken out
of the food supply.

882
00:37:40,083 --> 00:37:42,260
And so, they're
avoiding saturated fats

883
00:37:42,303 --> 00:37:46,351
and using vegetable oils
to cook with instead,

884
00:37:46,394 --> 00:37:48,048
and they're healthier.

885
00:37:48,091 --> 00:37:49,658
But that doesn't mean
they got healthier

886
00:37:49,702 --> 00:37:52,226
because they used
the vegetable oils.

887
00:37:52,270 --> 00:37:55,838
You know, I do wonder
if the recent outcry
against tropical oils

888
00:37:55,882 --> 00:37:58,928
that you've seen by
the American Heart Association
and by Harvard,

889
00:37:58,972 --> 00:38:03,368
I really wonder to what extent
we're seeing just a redux
of this same trade war.

890
00:38:03,411 --> 00:38:05,152
I know that Harvard is funded

891
00:38:05,195 --> 00:38:07,328
by vegetable oil companies

892
00:38:07,372 --> 00:38:08,416
that compete

893
00:38:08,460 --> 00:38:09,939
with tropical oils.

894
00:38:09,983 --> 00:38:11,767
So, one really has to wonder

895
00:38:11,811 --> 00:38:14,640
if they're now sort of
trotting out scientists

896
00:38:14,683 --> 00:38:19,297
to protect the domestic
American soy bean
and soy bean oil industries.

897
00:38:19,340 --> 00:38:22,300
So, there are two changes
that I think are necessary.

898
00:38:22,343 --> 00:38:24,476
First, we need to get away
from this idea that

899
00:38:24,519 --> 00:38:25,912
saturated fat is bad for us.

900
00:38:25,955 --> 00:38:27,740
It's really not
a major factor.

901
00:38:27,783 --> 00:38:31,918
We need to accept that
saturated fat can be part
of a healthy diet.

902
00:38:31,961 --> 00:38:33,789
Second thing,

903
00:38:33,833 --> 00:38:36,923
we need to get away
from is this idea
that it's all about calories,

904
00:38:36,966 --> 00:38:39,578
that just by counting calories,
eating less,

905
00:38:39,621 --> 00:38:43,886
and running more you would
magically sort of lose weight.

906
00:38:43,930 --> 00:38:46,889
It's really not effective for
the vast majority of people

907
00:38:46,933 --> 00:38:48,369
and we need to focus more on

908
00:38:48,413 --> 00:38:50,458
the hormonal regulation
of weight,

909
00:38:50,502 --> 00:38:53,635
live in a way that
makes our body

910
00:38:53,679 --> 00:38:55,420
normalize the hormones

911
00:38:55,463 --> 00:38:57,291
including the fat storing
hormone insulin,

912
00:38:57,335 --> 00:39:00,947
so that it becomes much easier
to maintain a good weight.

913
00:39:00,990 --> 00:39:03,906
The fact of the matter is
exercise is very important.

914
00:39:03,950 --> 00:39:05,952
I always call it
the fountain of youth.

915
00:39:05,995 --> 00:39:09,259
The problem is that it's
not good for weight loss.

916
00:39:09,303 --> 00:39:11,349
We've been teaching people
you have to exercise,

917
00:39:11,392 --> 00:39:12,828
you have to exercise.

918
00:39:12,872 --> 00:39:15,527
And I've had people
who can't exercise

919
00:39:15,570 --> 00:39:19,748
because of a bum knee
or just they don't like it

920
00:39:19,792 --> 00:39:21,489
and they don't even
try to lose weight

921
00:39:21,533 --> 00:39:22,838
or fix their diabetes

922
00:39:22,882 --> 00:39:25,188
because they've been told
they have to exercise.

923
00:39:25,232 --> 00:39:28,583
In fact, this is perpetuated
by a lot of doctors as well.

924
00:39:28,627 --> 00:39:30,411
And because
it's worked for them,

925
00:39:30,455 --> 00:39:32,500
they think it'll work
for other people.

926
00:39:32,544 --> 00:39:34,459
Now, I'm a big proponent
of exercise

927
00:39:34,502 --> 00:39:38,680
and I think exercise
is crucial for a healthy
overall lifestyle.

928
00:39:38,724 --> 00:39:40,769
But it's not the go-to way
to lose weight.

929
00:39:40,813 --> 00:39:44,860
It was in the best interest
of these snack companies

930
00:39:44,904 --> 00:39:49,212
and the companies making
the high carbohydrate,
low fat foods.

931
00:39:49,256 --> 00:39:51,301
It was in their
best interest to say

932
00:39:51,345 --> 00:39:54,914
as long as you're exercising
and as long as you're
burning calories

933
00:39:54,957 --> 00:39:58,178
then you can eat whatever
you want and however
much you want.

934
00:39:58,221 --> 00:39:59,919
That's what padded
their bottom line.

935
00:39:59,962 --> 00:40:01,616
And that's what
sold more products.

936
00:40:01,660 --> 00:40:03,792
And that's what helped
perpetuate this myth

937
00:40:03,836 --> 00:40:06,926
that exercise was
the best thing you could do
for your health

938
00:40:06,969 --> 00:40:08,841
and you could exercise away

939
00:40:08,884 --> 00:40:11,452
any amount
of poor dietary indiscretion.

940
00:40:11,496 --> 00:40:14,150
In theory, the idea makes a lot of sense.

941
00:40:14,194 --> 00:40:15,935
You burn calories
through exercise,

942
00:40:15,978 --> 00:40:18,720
which must lead to fat loss.

943
00:40:18,764 --> 00:40:21,462
The laws of thermodynamics
is a good idea.

944
00:40:21,506 --> 00:40:22,768
It just doesn't work here.

945
00:40:22,811 --> 00:40:24,944
You cannot outrun a bad diet.

946
00:40:24,987 --> 00:40:28,426
So, modern
nutrition science begins
in the late 1860s

947
00:40:28,469 --> 00:40:30,558
with the invention
by German researchers

948
00:40:30,602 --> 00:40:33,169
of devices called calorimeters

949
00:40:33,213 --> 00:40:35,911
that allow you to measure
the energy expended

950
00:40:35,955 --> 00:40:40,089
by a large animal
like a dog or a human.

951
00:40:40,133 --> 00:40:42,004
So, you live
inside these rooms

952
00:40:42,048 --> 00:40:45,355
and you can get a measurement
of how much energy's expended.

953
00:40:45,399 --> 00:40:47,488
And so, by the 1860s,

954
00:40:47,532 --> 00:40:49,229
the nutrition community,
for the first time ever,

955
00:40:49,272 --> 00:40:52,493
can measure the energy that
people consume in foods

956
00:40:52,537 --> 00:40:55,409
and burn the foods in what's
called a bomb calorimeter.

957
00:40:55,453 --> 00:40:56,845
And you measure
the heat released

958
00:40:56,889 --> 00:40:59,457
and that tells you how much
energy was in the foods.

959
00:40:59,500 --> 00:41:01,546
And now you can measure
the energy out.

960
00:41:01,589 --> 00:41:03,243
And for the next
50 to 60 years,

961
00:41:03,286 --> 00:41:05,463
all of nutrition science...

962
00:41:05,506 --> 00:41:07,029
All of nutrition science

963
00:41:07,073 --> 00:41:10,424
was basically measuring
energy in and energy out

964
00:41:10,468 --> 00:41:12,992
and vitamin and mineral
deficiency diseases

965
00:41:13,035 --> 00:41:15,081
and protein requirements

966
00:41:15,124 --> 00:41:18,563
and a little bit
about things like fiber.

967
00:41:18,606 --> 00:41:21,043
And so, by the early 1900s,

968
00:41:21,087 --> 00:41:23,611
when researchers,

969
00:41:23,655 --> 00:41:26,788
clinical investigators,
physicians
interested in these problems

970
00:41:26,832 --> 00:41:31,010
are trying to come up
with a hypothesis of obesity.

971
00:41:31,053 --> 00:41:33,099
And related to
the food we consume,

972
00:41:33,142 --> 00:41:35,971
all they have are
energy in, energy out,

973
00:41:36,015 --> 00:41:39,409
vitamins, minerals,
protein, fiber.

974
00:41:39,453 --> 00:41:41,803
And they can't figure out
a way that vitamins
and minerals

975
00:41:41,847 --> 00:41:44,545
and protein and fiber
can play a meaningful
role in obesity.

976
00:41:44,589 --> 00:41:47,200
So they end up with
energy in and energy out.
That's it.

977
00:41:47,243 --> 00:41:49,245
That's because that's what
they can measure.

978
00:41:49,289 --> 00:41:51,378
And that becomes
a theory ever since.

979
00:41:51,421 --> 00:41:54,337
And it gets locked in.
And it stays locked in.
That's the weird thing.

980
00:41:54,381 --> 00:41:57,819
And 1921-22,
the hormone insulin
is discovered

981
00:41:57,863 --> 00:41:59,821
and the science
of endocrinology,

982
00:41:59,865 --> 00:42:03,303
of hormones
and hormone related diseases
starts to explode.

983
00:42:04,609 --> 00:42:07,916
But you still can't measure
the impact of food

984
00:42:07,960 --> 00:42:13,356
on the hormone levels
in the blood until the 1960s.

985
00:42:13,400 --> 00:42:16,708
So, it's only in the 1960s,
that you have another way

986
00:42:16,751 --> 00:42:19,232
that you can study
that food influences

987
00:42:19,275 --> 00:42:22,104
what our body is doing.

988
00:42:22,148 --> 00:42:24,280
And by that time we've
had 50 years of thinking

989
00:42:24,324 --> 00:42:26,500
of obesity as an
energy balance disorder.

990
00:42:26,544 --> 00:42:28,067
We realize that

991
00:42:28,110 --> 00:42:29,982
if you change
the hormonal status,

992
00:42:30,025 --> 00:42:33,376
elevate insulin levels,
depress glucagon levels.

993
00:42:33,420 --> 00:42:35,553
You know, growth hormone
is playing a role

994
00:42:35,596 --> 00:42:37,598
and our foods
are influencing all of that.

995
00:42:38,643 --> 00:42:39,948
Nobody cares.

996
00:42:39,992 --> 00:42:41,384
It's just too complicated.

997
00:42:41,428 --> 00:42:44,344
This energy balance idea
is too big to fail.

998
00:42:44,387 --> 00:42:47,216
And then diet book doctors
get involved.

999
00:42:47,260 --> 00:42:50,306
First Herman Taller
writes a book called
Calories Don't Count

1000
00:42:50,350 --> 00:42:52,787
and then the infamous
Robert Atkins.

1001
00:42:52,831 --> 00:42:54,441
And they read the research
and they say,

1002
00:42:54,484 --> 00:42:56,617
"Wait a minute.
Wait a minute.

1003
00:42:56,661 --> 00:42:58,445
"It's not about
how much you eat.

1004
00:42:58,488 --> 00:43:00,534
"It's a hormonal thing.

1005
00:43:00,578 --> 00:43:03,711
"It's the carbs are the problem.Get rid of the carbs."

1006
00:43:03,755 --> 00:43:06,366
And now the research community
doesn't like this idea

1007
00:43:06,409 --> 00:43:10,326
'cause it's coming
from these cowboy
diet book doctors.

1008
00:43:10,370 --> 00:43:11,850
And they don't want to
listen to them.

1009
00:43:11,893 --> 00:43:13,721
Some very petty
human emotions

1010
00:43:13,765 --> 00:43:16,681
feed into this idea that
we should continue

1011
00:43:16,724 --> 00:43:19,248
to tell people to do
the wrong thing.

1012
00:43:19,292 --> 00:43:20,641
And they should
do the wrong thing,

1013
00:43:20,685 --> 00:43:23,513
and if it fails
we can blame them.

1014
00:43:23,557 --> 00:43:25,472
Never think that
our advice is wrong

1015
00:43:25,515 --> 00:43:28,562
'cause we've got
the laws of thermal dynamics
propping them up.

1016
00:43:28,606 --> 00:43:30,477
We always
get into this argument over

1017
00:43:30,520 --> 00:43:33,611
what's the best fuel
to put in your body.

1018
00:43:33,654 --> 00:43:37,571
One thing everyone agrees on
is that sugar is bad for you.

1019
00:43:37,615 --> 00:43:41,183
And when I say everyone,
I mean almost everyone.

1020
00:43:41,227 --> 00:43:44,665
Some doctors, including one
who proposes a vegan diet,

1021
00:43:44,709 --> 00:43:47,973
says sugar is not
the major cause of diabetes.

1022
00:43:48,016 --> 00:43:50,236
You really have to
see this to believe it.

1023
00:43:50,279 --> 00:43:54,893
Carbohydrate, including
pure white sugar,

1024
00:43:54,936 --> 00:43:57,635
increases the sensitivity
to insulin.

1025
00:43:57,678 --> 00:43:59,854
It was published by Brunzell

1026
00:43:59,898 --> 00:44:01,726
from the
University of Washington

1027
00:44:01,769 --> 00:44:06,034
in The New England Journal
of Medicinein,
I think, '78.

1028
00:44:06,078 --> 00:44:07,514
Brunzell is his name.

1029
00:44:07,557 --> 00:44:09,821
He took Type 2 diabetics,

1030
00:44:09,864 --> 00:44:11,692
he made a synthetic diet...

1031
00:44:11,736 --> 00:44:15,522
45% sugar
and then double, white sugar,

1032
00:44:15,565 --> 00:44:18,133
multi-dextrose,
plain table sugar,

1033
00:44:18,177 --> 00:44:20,832
doubled it to 85% white sugar.

1034
00:44:20,875 --> 00:44:23,965
Every aspect of
the diabetes improved.

1035
00:44:24,009 --> 00:44:27,577
Walter Kempner
back in the '40s and '50s

1036
00:44:27,621 --> 00:44:31,451
published his results
on treating Type 2 diabetics

1037
00:44:32,408 --> 00:44:33,409
with rice,

1038
00:44:34,367 --> 00:44:37,587
table sugar, fruit and juice.

1039
00:44:37,631 --> 00:44:40,329
And Kempner knew
back in the '50s

1040
00:44:40,373 --> 00:44:45,508
that sugar makes insulin work
better and cures diabetics.

1041
00:44:45,552 --> 00:44:48,555
But you see, we've got it
entirely backwards these days

1042
00:44:48,598 --> 00:44:51,732
thinking sugar
causes diabetes.

1043
00:44:51,776 --> 00:44:53,952
It's just,
it's so backward and bizarre.

1044
00:44:53,995 --> 00:44:55,562
Nobody stands a chance.

1045
00:44:55,605 --> 00:44:57,259
I didn't think
we would have to clarify

1046
00:44:57,303 --> 00:44:58,739
what sugar does to your body.

1047
00:44:58,783 --> 00:45:00,654
But here are
just a few reasons

1048
00:45:00,698 --> 00:45:02,177
why it's bad for you.

1049
00:45:02,221 --> 00:45:04,179
Some people easily understand

1050
00:45:04,223 --> 00:45:05,267
that sugar is bad.

1051
00:45:05,311 --> 00:45:07,182
And they can avoid foods

1052
00:45:07,226 --> 00:45:09,750
that have sugar
or the sugar free things.

1053
00:45:09,794 --> 00:45:11,665
And the problem is,

1054
00:45:11,709 --> 00:45:15,756
it doesn't explain
all of the carbohydrate effect
on the blood sugar.

1055
00:45:15,800 --> 00:45:17,279
So starches,

1056
00:45:17,323 --> 00:45:19,804
including the breads, pasta,
rice, fruit, those things,

1057
00:45:19,847 --> 00:45:22,807
raise the blood sugar
just like real sugar

1058
00:45:22,850 --> 00:45:24,809
or actual sugar
and even honey,

1059
00:45:24,852 --> 00:45:27,072
natural sugar,
raises the blood sugar.

1060
00:45:27,115 --> 00:45:30,031
One of my favorite things
when you walk in to
Eric Westman's office,

1061
00:45:30,075 --> 00:45:32,207
and I've never walked in,
but people who have,

1062
00:45:32,251 --> 00:45:35,080
apparently there's a sign
on the wall that says that

1063
00:45:35,123 --> 00:45:36,734
fruit is nature's candy.

1064
00:45:36,777 --> 00:45:38,605
The reason that
sign is up there

1065
00:45:38,648 --> 00:45:41,216
is that most people
don't realize

1066
00:45:41,260 --> 00:45:44,393
that having fruit
can raise the blood sugar,

1067
00:45:44,437 --> 00:45:47,527
can make diabetes worse,

1068
00:45:47,570 --> 00:45:49,007
can lead to obesity.

1069
00:45:49,050 --> 00:45:51,531
It raises your blood sugar,

1070
00:45:51,574 --> 00:45:54,099
increases
the fat storing hormone insulin

1071
00:45:54,142 --> 00:45:56,362
and puts the body
into fat storing mode,

1072
00:45:56,405 --> 00:45:57,624
fat in the liver.

1073
00:45:57,667 --> 00:45:59,060
If you eat a lot of sugar,

1074
00:45:59,104 --> 00:46:01,323
you would end up
with a fatty liver

1075
00:46:01,367 --> 00:46:06,807
and that increases,
um, fasting insulin levels.

1076
00:46:06,851 --> 00:46:08,853
You get insulin resistance

1077
00:46:08,896 --> 00:46:11,464
and high insulin levels
all through the day.

1078
00:46:11,507 --> 00:46:12,944
Sugar is addictive.

1079
00:46:12,987 --> 00:46:15,642
And it may not be
addictive for everyone,

1080
00:46:15,685 --> 00:46:18,210
just like alcohol isn't
addictive for everyone.

1081
00:46:18,253 --> 00:46:20,255
But it's addictive for
a large number of people.

1082
00:46:20,299 --> 00:46:22,170
I mean, I've been spending

1083
00:46:22,214 --> 00:46:24,433
the past at least 17 years
as a psychiatrist

1084
00:46:24,477 --> 00:46:26,131
talking to people,

1085
00:46:26,174 --> 00:46:29,047
thousands and thousands of
people hearing their stories.

1086
00:46:29,090 --> 00:46:31,353
And when I talk
to people about food,

1087
00:46:31,397 --> 00:46:34,617
there are many clues
to addiction in their stories.

1088
00:46:34,661 --> 00:46:36,794
My name is Georgia Ede.
I'm a psychiatrist.

1089
00:46:36,837 --> 00:46:41,189
Georgia Ede, the only words
I could come up with
for her is pioneer.

1090
00:46:41,233 --> 00:46:44,845
She's a psychiatrist.
She's a medical doctor.

1091
00:46:44,889 --> 00:46:46,891
And as a psychiatrist,

1092
00:46:46,934 --> 00:46:50,155
the first thing that happens
if you go to one of these
people with a problem

1093
00:46:50,198 --> 00:46:53,506
is they're looking to
put you on a medication.

1094
00:46:53,549 --> 00:46:55,508
Georgia, not the same thing.

1095
00:46:55,551 --> 00:46:56,857
Georgia is there,

1096
00:46:56,901 --> 00:46:59,251
uh, trying to figure out
if she can heal you,

1097
00:46:59,294 --> 00:47:01,166
number one,
without medication,

1098
00:47:01,209 --> 00:47:03,951
number two, which is
as important as number one,

1099
00:47:03,995 --> 00:47:05,648
let's try to do it with food.

1100
00:47:05,692 --> 00:47:07,563
Being preoccupied with food,

1101
00:47:07,607 --> 00:47:10,740
feeling guilty after eating
food that they think is,

1102
00:47:10,784 --> 00:47:12,655
"bad for them,"

1103
00:47:12,699 --> 00:47:14,483
and spending a lot of time

1104
00:47:14,527 --> 00:47:16,050
thinking about food

1105
00:47:16,094 --> 00:47:18,879
that would be better spent
doing other things.

1106
00:47:18,923 --> 00:47:21,229
And I think that it's
one of the things

1107
00:47:21,273 --> 00:47:23,275
that people really
want a lot of help with.

1108
00:47:23,318 --> 00:47:27,018
When I'm talking to
people about food,

1109
00:47:27,061 --> 00:47:29,803
I hear the same patterns
as if I'm talking to somebody

1110
00:47:29,847 --> 00:47:31,805
with any other
substance abuse disorder.

1111
00:47:31,849 --> 00:47:33,459
For the average person,

1112
00:47:33,502 --> 00:47:36,897
that reward is enough
to keep you going,
keep you going.

1113
00:47:36,941 --> 00:47:39,552
And I can tell you personally,
when I get off carbohydrates,

1114
00:47:39,595 --> 00:47:42,163
I've known this for years,
you have a withdrawal.

1115
00:47:42,207 --> 00:47:44,252
I get all the same symptoms,

1116
00:47:44,296 --> 00:47:46,646
milder, mind you again.
So, I don't like

1117
00:47:46,689 --> 00:47:48,213
too powerful a connection
with addiction per se.

1118
00:47:48,256 --> 00:47:50,041
It minimizes the misery
of my patients.

1119
00:47:50,084 --> 00:47:52,565
But when I come
off carbohydrates,

1120
00:47:52,608 --> 00:47:55,481
get irritable, discontent,
I have pain,

1121
00:47:55,524 --> 00:47:57,178
I have sleeplessness,
I have anxiety.

1122
00:47:57,222 --> 00:47:58,832
Opiate withdrawal,

1123
00:47:58,876 --> 00:48:00,747
I have full on
opiate withdrawal
for three days every time.

1124
00:48:00,790 --> 00:48:04,620
That's what we're
trying to protect
against on a keto diet,

1125
00:48:04,664 --> 00:48:07,536
to try to stop that
raise of blood sugar

1126
00:48:07,580 --> 00:48:09,799
to prevent diabetes
or treat it

1127
00:48:09,843 --> 00:48:12,150
and to prevent
the insulin rise,

1128
00:48:12,193 --> 00:48:15,240
which is the hormonal state
of creating obesity.

1129
00:48:15,283 --> 00:48:18,417
We'll go
into depth about the
ketogenic diet momentarily.

1130
00:48:18,460 --> 00:48:20,419
But we first
have to understand

1131
00:48:20,462 --> 00:48:23,639
that most of our problems
stems from what industry
is doing.

1132
00:48:23,683 --> 00:48:25,859
And as I said inFat,
part one,

1133
00:48:25,903 --> 00:48:27,600
industry is a machine.

1134
00:48:27,643 --> 00:48:28,949
It's not a person.

1135
00:48:28,993 --> 00:48:31,212
It's a thing that's
designed to make money.

1136
00:48:31,256 --> 00:48:34,781
And that's it.
It's not good or bad,
it just is.

1137
00:48:34,824 --> 00:48:37,175
It's tough if you're
the sugar industry.

1138
00:48:37,218 --> 00:48:39,264
But the beverage industry
was always happy

1139
00:48:39,307 --> 00:48:41,179
to sell artificially
sweetened beverages

1140
00:48:41,222 --> 00:48:43,877
because artificial sweeteners
were cheaper than sugar
if nothing else.

1141
00:48:43,921 --> 00:48:47,185
They didn't care what
people drank as long as
they drank their products.

1142
00:48:47,228 --> 00:48:51,580
Grain industry, they could
create grain that's got
a lower glycemic index.

1143
00:48:51,624 --> 00:48:53,713
You have a lesson of

1144
00:48:53,756 --> 00:48:57,543
the 1980s when we told people
to create low fat foods,

1145
00:48:57,586 --> 00:48:59,110
they were happy to do it.

1146
00:49:00,285 --> 00:49:02,417
And they changed
the way we eat.

1147
00:49:02,461 --> 00:49:04,942
The problem is they
changed the way
we eat for the worse.

1148
00:49:04,985 --> 00:49:07,988
I think the tide is starting
to shift somewhat.

1149
00:49:08,032 --> 00:49:10,034
People now realize that

1150
00:49:10,077 --> 00:49:11,949
added sugars are not good.

1151
00:49:11,992 --> 00:49:13,863
I mean, there was a point,
it sounds ridiculous to say,

1152
00:49:13,907 --> 00:49:15,648
but there was a point where
people didn't quite realize

1153
00:49:15,691 --> 00:49:17,519
added sugars
were unhealthy for you.

1154
00:49:17,563 --> 00:49:20,305
Eating sugar
is not essential whatsoever.

1155
00:49:20,348 --> 00:49:25,440
And in fact, our body
will make sugar at a certain
point from eating protein.

1156
00:49:25,484 --> 00:49:26,702
The institute of medicine

1157
00:49:26,746 --> 00:49:27,834
itself acknowledges that

1158
00:49:27,877 --> 00:49:29,705
there is no essential need

1159
00:49:29,749 --> 00:49:31,881
for any carbohydrate.

1160
00:49:31,925 --> 00:49:34,493
The body needs a certain
amount of glucose

1161
00:49:34,536 --> 00:49:37,104
for the functioning of
its brain and its eyes.

1162
00:49:37,148 --> 00:49:39,628
But your body is
able to make that

1163
00:49:39,672 --> 00:49:42,457
glucose through a process
called gluconeogenesis

1164
00:49:42,501 --> 00:49:44,155
from the protein
that you consume.

1165
00:49:44,198 --> 00:49:47,114
Gluconeogenesis
is the process

1166
00:49:47,158 --> 00:49:52,772
by which your body will take
excess protein and convert it
into glucose.

1167
00:49:52,815 --> 00:49:54,513
Many people wonder

1168
00:49:54,556 --> 00:49:57,385
if there's a need for
carbohydrate in
the diet at all.

1169
00:49:57,429 --> 00:50:00,171
In other words, is there
an essential carbohydrate,

1170
00:50:00,214 --> 00:50:02,042
meaning the body
can't make it,

1171
00:50:02,086 --> 00:50:03,696
so you have to eat it.

1172
00:50:03,739 --> 00:50:07,178
That is in debate.
It's not clear.

1173
00:50:07,221 --> 00:50:11,138
One of the most
unbiased sources
of nutritional information,

1174
00:50:11,182 --> 00:50:14,228
the Institute of Medicine,
actually says pretty clearly,

1175
00:50:14,272 --> 00:50:16,926
"There is no
essential carbohydrate.

1176
00:50:16,970 --> 00:50:20,234
"You don't have
to eat carbohydrate."

1177
00:50:20,278 --> 00:50:23,237
Based on that, I wrote
a letter to the editor
some years ago

1178
00:50:23,281 --> 00:50:26,458
just questioning whether
carbohydrate was essential.

1179
00:50:26,501 --> 00:50:30,505
It's interesting that,
that letter has been cited
many, many times.

1180
00:50:30,549 --> 00:50:32,290
It was just a letter
to the editor.

1181
00:50:32,333 --> 00:50:34,553
Um, the science,

1182
00:50:34,596 --> 00:50:37,904
in regard to how you create
an essential nutrient

1183
00:50:37,947 --> 00:50:40,428
and what you
call a macronutrient.

1184
00:50:40,472 --> 00:50:42,126
So, when you're
on a keto diet,

1185
00:50:42,169 --> 00:50:45,520
your macronutrients
are proteins and fats.

1186
00:50:45,564 --> 00:50:47,696
The idea that
sugar had any benefit

1187
00:50:47,740 --> 00:50:52,005
actually stems from fallacies
propagated in the 1970s.

1188
00:50:52,049 --> 00:50:54,529
Ads in magazines
saying things like,

1189
00:50:54,573 --> 00:50:57,924
"Sugar can be the will power
you need to under eat."

1190
00:50:57,967 --> 00:51:02,276
There's a famous headline
for an FDA study that
hilariously reads,

1191
00:51:02,320 --> 00:51:05,062
"Government gives sugar
a clean bill of health."

1192
00:51:05,105 --> 00:51:07,847
That clean bill of health
was that the amount of sugar

1193
00:51:07,890 --> 00:51:11,285
that the FDA was estimating
we were consuming at the time,

1194
00:51:11,329 --> 00:51:16,377
which they said was 40 pounds
per capita, per year,

1195
00:51:16,421 --> 00:51:18,597
which was probably, uh,

1196
00:51:20,033 --> 00:51:23,080
40 to 60 pounds less
than we were consuming.

1197
00:51:23,123 --> 00:51:25,343
And then they said
we don't know what would happen

1198
00:51:25,386 --> 00:51:28,868
if we were to actually
consume more than
40 pounds per capita.

1199
00:51:28,911 --> 00:51:31,610
Virtually, the year that
they made that claim,

1200
00:51:31,653 --> 00:51:34,395
sugar consumption
then starts to skyrocket.

1201
00:51:34,439 --> 00:51:36,528
The reliable data you have
is on what's called

1202
00:51:36,571 --> 00:51:37,703
food availability.

1203
00:51:37,746 --> 00:51:39,313
How much sugar is
being made available

1204
00:51:39,357 --> 00:51:40,445
to the American public

1205
00:51:40,488 --> 00:51:44,536
by the industry and by imports.

1206
00:51:44,579 --> 00:51:48,496
And that number around
1800 was four pounds.

1207
00:51:48,540 --> 00:51:53,719
By 1984,
when the FDA said it was 40,

1208
00:51:53,762 --> 00:51:59,420
the food availability numbers
were already about
120 pounds per capita.

1209
00:51:59,464 --> 00:52:03,468
And they estimated
that we were consuming
about a third of that.

1210
00:52:03,511 --> 00:52:05,774
They're taking
what they know,

1211
00:52:05,818 --> 00:52:08,255
which is how much
is made available.

1212
00:52:08,299 --> 00:52:11,563
It's a reliable number
you could use to
compute trends from.

1213
00:52:11,606 --> 00:52:14,653
And then they're creating
this estimate of how much
we actually consume.

1214
00:52:14,696 --> 00:52:17,221
And then say, "Well,
40 pounds doesn't
sound like a lot."

1215
00:52:17,264 --> 00:52:18,787
But it's kind of
a meaningless number

1216
00:52:18,831 --> 00:52:20,441
because you have nothing
to compare it to.

1217
00:52:20,485 --> 00:52:24,750
It's certainly
ten to 20 times larger

1218
00:52:24,793 --> 00:52:28,188
than what we were consuming
150 years earlier.

1219
00:52:28,232 --> 00:52:30,538
They started doing this
in the 1940s

1220
00:52:30,582 --> 00:52:33,150
during World War II 'cause
we had to know how much food

1221
00:52:33,193 --> 00:52:35,630
was available
and what we could expect

1222
00:52:35,674 --> 00:52:38,720
to deal with food rationing
during the war.

1223
00:52:38,764 --> 00:52:41,854
And they kept it up
religiously since the 1940s.

1224
00:52:41,897 --> 00:52:45,249
And they backdated it to 1907

1225
00:52:45,292 --> 00:52:46,902
to get a feel for
what had happened

1226
00:52:46,946 --> 00:52:51,255
in the previous war
and World War I
to get this history.

1227
00:52:51,298 --> 00:52:54,954
And so if you accept
the backdated data from 1907,

1228
00:52:54,997 --> 00:53:00,699
it looks as though
we used to be eating
a lot less meat then.

1229
00:53:00,742 --> 00:53:03,310
And then we added
meat to our diets.

1230
00:53:03,354 --> 00:53:04,920
We added animal products,

1231
00:53:04,964 --> 00:53:08,402
and it went along
with this epidemic
of heart disease

1232
00:53:08,446 --> 00:53:13,102
that appeared to emerge
after the 1920s.

1233
00:53:13,146 --> 00:53:16,932
And the arguments
I make in my book
is both the USDA data

1234
00:53:16,976 --> 00:53:18,586
is faulty, and perhaps

1235
00:53:18,630 --> 00:53:21,981
what you have is
a correlation again
between two things.

1236
00:53:22,024 --> 00:53:24,766
Change in diet over time

1237
00:53:24,810 --> 00:53:28,683
and change in health status.

1238
00:53:28,727 --> 00:53:32,470
And it doesn't tell you that
there's any causality
between the two.

1239
00:53:32,513 --> 00:53:33,906
It just tells you
they're correlated.

1240
00:53:33,949 --> 00:53:35,603
Now you can
generate a hypothesis

1241
00:53:35,647 --> 00:53:38,215
and say we think
meat consumption

1242
00:53:38,258 --> 00:53:39,520
causes heart disease.

1243
00:53:39,564 --> 00:53:41,087
And then you can
do an experiment,

1244
00:53:41,130 --> 00:53:43,002
which is called a randomized
controlled trial

1245
00:53:43,045 --> 00:53:44,438
to test that hypothesis.

1246
00:53:44,482 --> 00:53:47,049
And that experiment
has never been done.

1247
00:53:47,093 --> 00:53:50,923
As we discussed
in the last film, money
has a lot to do with this.

1248
00:53:50,966 --> 00:53:53,055
When you don't spend
the money on the studies,

1249
00:53:53,099 --> 00:53:56,581
it's easy to say,
"There's no study
that says keto works."

1250
00:53:56,624 --> 00:53:59,453
These studies are
extremely expensive,

1251
00:53:59,497 --> 00:54:01,760
and there have been
enough good studies done

1252
00:54:01,803 --> 00:54:04,197
to support our
moderate approach,

1253
00:54:04,241 --> 00:54:06,765
which is looking
at balanced foods,

1254
00:54:06,808 --> 00:54:10,812
vegetables, fruits, grains
and lean meat
and dairy products.

1255
00:54:10,856 --> 00:54:13,032
How do you
know it doesn't work

1256
00:54:13,075 --> 00:54:15,643
if there's never been
any large scale studies?

1257
00:54:15,687 --> 00:54:18,603
Back before I wrote my book
Fitness Confidential,

1258
00:54:18,646 --> 00:54:22,302
I only had my clients
in LA who I worked with.

1259
00:54:22,346 --> 00:54:26,654
After the book came out,
and then the podcast
got popular,

1260
00:54:26,698 --> 00:54:30,136
now it wasn't just
20 or 30 students.

1261
00:54:30,179 --> 00:54:32,921
It was first hundreds,

1262
00:54:32,965 --> 00:54:35,489
and then thousands and then
tens of thousands.

1263
00:54:35,533 --> 00:54:37,535
So once you have

1264
00:54:37,578 --> 00:54:40,364
that many people
doing N=1,

1265
00:54:40,407 --> 00:54:44,455
and it's working, well,
it's not an N1
experiment anymore.

1266
00:54:44,498 --> 00:54:48,067
It's actually been
known for a long time
that the root cause

1267
00:54:48,110 --> 00:54:53,899
is eating too much,
and specifically,
carbohydrates.

1268
00:54:53,942 --> 00:54:57,032
So, um, 150 years ago,

1269
00:54:57,076 --> 00:54:59,731
the first treatment for obesity

1270
00:54:59,774 --> 00:55:02,516
was actually a low carb
ketogenic diet.

1271
00:55:02,560 --> 00:55:04,866
It was written about
in England,

1272
00:55:04,910 --> 00:55:07,869
and I find myself, um,

1273
00:55:07,913 --> 00:55:10,829
in a curious situation
where I'm just
reminding people

1274
00:55:10,872 --> 00:55:14,223
of something that
we've known
for 150 years.

1275
00:55:14,267 --> 00:55:19,968
That one, you know,
solution for the obesity
and diabetes epidemic

1276
00:55:20,012 --> 00:55:22,362
is a low carb,
ketogenic diet.

1277
00:55:22,406 --> 00:55:24,321
If you go back
to the 1970s,

1278
00:55:24,364 --> 00:55:26,540
Dr. Atkins
was considered a kook!

1279
00:55:26,584 --> 00:55:28,847
I remember the big
joke back then was,

1280
00:55:28,890 --> 00:55:31,110
"Do Atkins.
You'll lose weight,

1281
00:55:31,153 --> 00:55:33,547
"and then you'll be
a really good looking corpse

1282
00:55:33,591 --> 00:55:35,288
"because you're gonna
die from this diet."

1283
00:55:35,332 --> 00:55:37,290
Telling people that,
you know, beef is good

1284
00:55:37,334 --> 00:55:38,987
and so on is, you know,

1285
00:55:39,031 --> 00:55:40,685
or that butter is good or,

1286
00:55:40,728 --> 00:55:42,774
you know, telling people
what they want to hear

1287
00:55:42,817 --> 00:55:44,776
is a good way to sell books.
It's a good way to,

1288
00:55:44,819 --> 00:55:47,344
you know, magazines
are hurting for business
now on the Internet.

1289
00:55:47,387 --> 00:55:49,650
Everyone's looking for
something controversial

1290
00:55:49,694 --> 00:55:52,610
that they can tell people
what they want to hear,
and I understand that.

1291
00:55:52,653 --> 00:55:54,699
But it does people
a tremendous disservice.

1292
00:55:54,742 --> 00:55:59,443
The low carbohydrate
keto community is
based on science,

1293
00:55:59,486 --> 00:56:03,316
and I understand that
there are lots of ways
to be healthy.

1294
00:56:03,360 --> 00:56:06,406
You don't have to do
a low carbohydrate
ketogenic diet

1295
00:56:06,450 --> 00:56:09,366
if you don't have
carbohydrate tolerance.

1296
00:56:09,409 --> 00:56:11,542
Or if you don't have
insulin resistance,

1297
00:56:11,585 --> 00:56:13,326
you can eat lots
of different things.

1298
00:56:13,370 --> 00:56:16,285
And it's this insulin
resistance that can
drive so many

1299
00:56:16,329 --> 00:56:19,941
downstream markers
of inflammation

1300
00:56:19,985 --> 00:56:23,205
and glycation and other

1301
00:56:23,249 --> 00:56:25,425
detrimental processes
in our body

1302
00:56:25,469 --> 00:56:27,471
that can then lead
to heart disease.

1303
00:56:27,514 --> 00:56:30,648
So whether obesity
itself causes heart disease

1304
00:56:30,691 --> 00:56:34,913
or whether it's this
constellation of
health problems

1305
00:56:34,956 --> 00:56:38,873
that occur in people
who are obese,
that seems more likely.

1306
00:56:38,917 --> 00:56:42,137
People will say
to me emphatically,
"Well, keto is bad,"

1307
00:56:42,181 --> 00:56:44,226
and I'll ask them why,
and there's no answer.

1308
00:56:44,270 --> 00:56:47,273
They'll just go, "It's bad.
My doctor said it was bad."

1309
00:56:47,316 --> 00:56:51,756
And it throws your body
into a state of emergency.
That's what ketosis is.

1310
00:56:51,799 --> 00:56:53,584
As we said
in the first movie,

1311
00:56:53,627 --> 00:56:58,153
ketosis and ketoacidosis
are two completely
different things.

1312
00:56:58,197 --> 00:57:01,635
Nutritional ketosis is
quite a different scenario.

1313
00:57:01,679 --> 00:57:04,421
Blood sugar's
absolutely under control.

1314
00:57:04,464 --> 00:57:06,553
The patient is healthy
in every single way.

1315
00:57:06,597 --> 00:57:10,818
Electrolytes, insulin, glucose.Perfectly, perfectly controlled.

1316
00:57:10,862 --> 00:57:12,385
We have now trained the body

1317
00:57:12,429 --> 00:57:15,083
to switch over from
burning carbohydrate

1318
00:57:15,127 --> 00:57:16,520
as the primary fuel.

1319
00:57:16,563 --> 00:57:19,436
Now the individual
becomes fat adapted,

1320
00:57:19,479 --> 00:57:21,307
and that's really
the difference between

1321
00:57:21,350 --> 00:57:24,092
a very unhealthy and
a very healthy state.

1322
00:57:24,136 --> 00:57:27,313
If we're going
to even pretend
we're on the same page,

1323
00:57:27,356 --> 00:57:29,489
we need to know
that basic fact.

1324
00:57:29,533 --> 00:57:32,666
A lot of the times
when even medical
professionals especially,

1325
00:57:32,710 --> 00:57:36,409
TV nutritionists describe
in essence what ketosis is,

1326
00:57:36,453 --> 00:57:38,498
they always point out
completely harmless

1327
00:57:38,542 --> 00:57:41,370
and sometimes
unproven things
to get you to not do it.

1328
00:57:41,414 --> 00:57:43,111
There are some
really interesting

1329
00:57:43,155 --> 00:57:44,548
side effects that
come with it.

1330
00:57:44,591 --> 00:57:47,594
Your autophagy process
is totally out of whack.

1331
00:57:47,638 --> 00:57:48,943
Disaster pants.

1332
00:57:48,987 --> 00:57:51,250
Zero calorie restriction
on a ketogenic diet.

1333
00:57:51,293 --> 00:57:52,599
Keto crotch.

1334
00:57:52,643 --> 00:57:53,905
If you have a sandwich
or something right now,

1335
00:57:53,948 --> 00:57:55,515
you might just want to go
ahead and put that down.

1336
00:57:55,559 --> 00:57:57,386
Animal fats
and animal proteins.

1337
00:57:57,430 --> 00:58:01,608
Unless you have epilepsy,
I'm not seeing a whole lot
of upside to this.

1338
00:58:01,652 --> 00:58:04,219
They're just...
They're desperate.
They're just desperate.

1339
00:58:04,263 --> 00:58:05,960
Bacterial vaginosis.

1340
00:58:06,004 --> 00:58:07,832
Rich in saturated fats.

1341
00:58:07,875 --> 00:58:11,575
Um, so, actually have not
done keto myself,
as you might guess, but...

1342
00:58:11,618 --> 00:58:13,968
The keto diet is

1343
00:58:14,012 --> 00:58:16,536
the sort of latest thing

1344
00:58:16,580 --> 00:58:19,539
which is already promoting
pushback from the community.

1345
00:58:19,583 --> 00:58:21,585
Like they're trying to tell
people don't even try it

1346
00:58:21,628 --> 00:58:24,675
because it's gonna give you
bad breath or constipation.

1347
00:58:24,718 --> 00:58:27,852
And therefore, you know,
if you weigh 300 pounds,

1348
00:58:27,895 --> 00:58:30,724
you should just continue
weighing 300 pounds.

1349
00:58:30,768 --> 00:58:34,554
Because if you lost 100, but

1350
00:58:34,598 --> 00:58:37,601
your breath smelled
like ketones,
that would be a tragedy.

1351
00:58:37,644 --> 00:58:40,865
Get all the benefit over here.
None of the negatives
over here,

1352
00:58:40,908 --> 00:58:42,736
and all the benefits
over there.

1353
00:58:42,780 --> 00:58:46,087
For a ketogenic diet is
a particularly, um,

1354
00:58:46,131 --> 00:58:49,221
I want to use the word
magical diet for many

1355
00:58:49,264 --> 00:58:50,744
neurological conditions.

1356
00:58:50,788 --> 00:58:54,705
Many brain and, uh,
body nervous
system conditions.

1357
00:58:56,707 --> 00:58:58,143
When you eat
a ketogenic diet,

1358
00:58:58,186 --> 00:59:01,538
you're using fat
primarily for energy,

1359
00:59:01,581 --> 00:59:04,671
and the brain is using,
uh, to a large extent,

1360
00:59:04,715 --> 00:59:06,717
ketones instead of glucose.

1361
00:59:06,760 --> 00:59:08,501
It can't use 100% ketones,

1362
00:59:08,545 --> 00:59:12,940
but about two-thirds
of its energy
can come from ketones

1363
00:59:12,984 --> 00:59:17,162
if you're eating a fat based
diet as opposed to
a carbohydrate based diet.

1364
00:59:17,205 --> 00:59:22,602
So we're not entirely
sure why this diet is so
healthy for the brain

1365
00:59:22,646 --> 00:59:24,299
and has been able to,

1366
00:59:24,343 --> 00:59:27,781
you know, help people
with early Alzheimer's disease

1367
00:59:27,825 --> 00:59:29,870
and Parkinson's disease
and seizure disorders,

1368
00:59:31,350 --> 00:59:33,526
but it stands to reason that

1369
00:59:33,570 --> 00:59:38,444
if these diets, which have
been used to treat epilepsy
now for almost 100 years,

1370
00:59:38,487 --> 00:59:40,359
perhaps longer,

1371
00:59:40,402 --> 00:59:44,232
if these diets can
be helpful in calming
brain chemistry in that way,

1372
00:59:44,276 --> 00:59:47,018
uh, perhaps they could be
helpful for other brain
disorders as well,

1373
00:59:47,061 --> 00:59:48,585
including
psychiatric disorders,

1374
00:59:48,628 --> 00:59:51,675
which have a lot in common
with neurological disorders...

1375
00:59:51,718 --> 00:59:54,808
Psychiatric disorders are
neurological disorders.

1376
00:59:54,852 --> 00:59:57,419
It's simply that
they manifest, um,

1377
00:59:57,463 --> 01:00:00,118
as changes in behavior
and emotion

1378
01:00:00,161 --> 01:00:02,990
as opposed to changes
in the sensory motor system

1379
01:00:03,034 --> 01:00:07,125
with the muscular system,
for example.

1380
01:00:07,168 --> 01:00:08,996
So the ketogenic diet,

1381
01:00:09,040 --> 01:00:10,650
with the way we think
it works is that

1382
01:00:10,694 --> 01:00:13,522
ketones burn cleanly
and more efficiently

1383
01:00:13,566 --> 01:00:16,700
than glucose does in the brain,

1384
01:00:16,743 --> 01:00:20,268
so you create
less oxidation,
less inflammation.

1385
01:00:20,312 --> 01:00:23,663
So I tell my patients
to think of refined
carbohydrates,

1386
01:00:23,707 --> 01:00:27,667
in particular, sugar, flour,
fruit juice, cereals

1387
01:00:27,711 --> 01:00:29,234
as mood destabilizers.

1388
01:00:30,670 --> 01:00:32,846
I think that there's a lot
of potential benefit here.

1389
01:00:32,890 --> 01:00:36,154
The science
is very, very new

1390
01:00:36,197 --> 01:00:39,679
when it comes
to psychiatric disorders
and ketogenic diets.

1391
01:00:39,723 --> 01:00:43,117
But it's emerging,
and it's all pointing
in the same direction.

1392
01:00:43,161 --> 01:00:45,119
It's very, very promising.

1393
01:00:45,163 --> 01:00:48,645
If we get this message out,
I think that there are
many doctors out there

1394
01:00:48,688 --> 01:00:50,690
who really want
to understand this

1395
01:00:50,734 --> 01:00:52,431
and would be open minded

1396
01:00:52,474 --> 01:00:54,825
and would be curious
to incorporate some
of these principles

1397
01:00:54,868 --> 01:00:56,522
into their practice
because we have

1398
01:00:56,565 --> 01:01:00,047
so many patients who
do not respond to medication

1399
01:01:00,091 --> 01:01:02,049
or who get side effects
from medication

1400
01:01:02,093 --> 01:01:06,706
or who don't want to take
medication or can't
afford medication.

1401
01:01:06,750 --> 01:01:08,490
And so isn't it wonderful

1402
01:01:08,534 --> 01:01:10,754
if we have something else
to offer those people?

1403
01:01:10,797 --> 01:01:13,713
When I got
into this field
in the early 2000s,

1404
01:01:13,757 --> 01:01:16,194
the sort of medical orthodoxy,

1405
01:01:16,237 --> 01:01:18,239
the dominant hypothesis

1406
01:01:18,283 --> 01:01:20,154
in the nutrition establishment

1407
01:01:20,198 --> 01:01:25,725
was that fat, saturated
fat, uh, cholesterol,
are terrible for health.

1408
01:01:25,769 --> 01:01:29,250
And if you believe otherwise
or if you wrote otherwise,

1409
01:01:29,294 --> 01:01:31,296
you would really
suffer as a scientist.

1410
01:01:31,339 --> 01:01:34,952
If you said
anything against that
orthodoxy in the field.

1411
01:01:34,995 --> 01:01:38,999
So here I come along, saying,
"Oh, you know, but this paper,

1412
01:01:39,043 --> 01:01:41,175
"the conclusions
don't reflect the data.

1413
01:01:41,219 --> 01:01:42,524
"Can you explain
that to me?"

1414
01:01:42,568 --> 01:01:44,483
Or, "This doesn't
seem to add up."

1415
01:01:44,526 --> 01:01:47,791
And people were terrified
to go on the record

1416
01:01:47,834 --> 01:01:51,229
saying anything against
this dominant hypothesis.

1417
01:01:51,272 --> 01:01:53,797
Because the cost to them...
There are real costs

1418
01:01:53,840 --> 01:01:57,757
to a scientist in challenging
that orthodoxy.

1419
01:01:57,801 --> 01:02:00,542
People who couldn't get
their papers published,

1420
01:02:00,586 --> 01:02:04,546
uh, because they had
said something that was
challenging to this orthodoxy.

1421
01:02:04,590 --> 01:02:06,853
They were disinvited
from expert conferences,

1422
01:02:06,897 --> 01:02:09,943
they could not get research
grants or their research
grants were canceled.

1423
01:02:09,987 --> 01:02:13,686
Scientists learn
to self-censor because

1424
01:02:13,730 --> 01:02:15,340
what they want to do
is they want to do science.

1425
01:02:15,383 --> 01:02:18,038
That's their job.
And if they
can't get money,

1426
01:02:18,082 --> 01:02:19,953
and if they can't
publish their papers

1427
01:02:19,997 --> 01:02:24,349
because they're talking out
in ways that their seniors
disapprove of,

1428
01:02:24,392 --> 01:02:26,655
then they can't
do their science.

1429
01:02:26,699 --> 01:02:29,397
So they really did not
want to talk about this issue

1430
01:02:29,441 --> 01:02:31,399
that was so deeply
risky to them.

1431
01:02:31,443 --> 01:02:34,881
But I've been told that
in order to get NIH funding,

1432
01:02:34,925 --> 01:02:36,970
they actually look
at how many times

1433
01:02:37,014 --> 01:02:39,320
your name appears
in the news media.

1434
01:02:39,364 --> 01:02:42,584
So there's this incentive
to make your studies

1435
01:02:42,628 --> 01:02:46,240
into this kind of click bait,
which is completely
irresponsible.

1436
01:02:46,284 --> 01:02:49,374
You know,
consumers don't know.
They're completely confused.

1437
01:02:49,417 --> 01:02:53,421
One of the clever kind
of rhetorical things that
Harvard and others, uh,

1438
01:02:53,465 --> 01:02:56,816
somebody like David Katz
at Yale do is they always
say like,

1439
01:02:56,860 --> 01:02:59,514
"You poor consumers,
you're so confused.

1440
01:02:59,558 --> 01:03:01,952
"And all these
Internet crazies out there,

1441
01:03:01,995 --> 01:03:04,781
"and book authors are
making you confused."

1442
01:03:04,824 --> 01:03:07,044
We are here,
assembled in Stockholm,

1443
01:03:07,087 --> 01:03:08,306
and all seem to agree

1444
01:03:08,349 --> 01:03:09,916
that we need a more
plant based diet

1445
01:03:09,960 --> 01:03:11,962
and they're talking
about how to achieve it.

1446
01:03:12,005 --> 01:03:17,097
And yet the public is
fascinated by the currently
prevailing meme

1447
01:03:17,141 --> 01:03:20,535
that we should all eat
more meat,
butter and cheese.

1448
01:03:20,579 --> 01:03:22,668
We have lost
the faith of the public.

1449
01:03:22,711 --> 01:03:25,845
We are like firefighters
who bicker among ourselves

1450
01:03:25,889 --> 01:03:28,195
about who has
the right caliber hose.

1451
01:03:28,239 --> 01:03:32,025
The mission is to get
there from here, and there
is a beautiful place,

1452
01:03:32,069 --> 01:03:34,636
the place we want
to bequeath to our children.

1453
01:03:34,680 --> 01:03:36,464
What is making people confused

1454
01:03:36,508 --> 01:03:40,164
is the publication of this
weak epidemiological data,

1455
01:03:40,207 --> 01:03:44,385
which almost 100%
of the time turns out
to be wrong.

1456
01:03:44,429 --> 01:03:48,041
I mean, what is the list
of things that epidemiology
has been wrong on?

1457
01:03:48,085 --> 01:03:50,087
Vitamin E supplements,
vitamin A supplements,

1458
01:03:50,130 --> 01:03:51,784
vitamin C supplements,

1459
01:03:51,828 --> 01:03:54,961
hormone replacement therapy
turned out to be killing women.

1460
01:03:55,005 --> 01:03:57,007
Uh, dietary cholesterol caps,

1461
01:03:57,050 --> 01:04:00,662
why we all ate egg white
omelets and avoided shellfish
for all that time.

1462
01:04:00,706 --> 01:04:02,795
That turned out to be
wrong and was retracted.

1463
01:04:02,839 --> 01:04:04,318
The low fat diet.

1464
01:04:04,362 --> 01:04:06,233
The government and
the American Heart Association

1465
01:04:06,277 --> 01:04:07,713
have backed off
the low fat diet.

1466
01:04:07,756 --> 01:04:09,236
Why were we eating
a low fat diet?

1467
01:04:09,280 --> 01:04:10,716
Because of epidemiology.

1468
01:04:10,759 --> 01:04:12,326
So the people confusing us

1469
01:04:12,370 --> 01:04:14,981
are the epidemiologists,
the experts themselves.

1470
01:04:15,025 --> 01:04:18,637
Most of the current
social media argument
is over extremes.

1471
01:04:18,680 --> 01:04:20,117
Go all vegan

1472
01:04:20,160 --> 01:04:21,640
or go all meat.

1473
01:04:21,683 --> 01:04:23,381
No one knows
who to trust,

1474
01:04:23,424 --> 01:04:26,384
and then both messages
get commercialized
and bastardized.

1475
01:04:26,427 --> 01:04:28,429
Now you're in fad diet land.

1476
01:04:28,473 --> 01:04:30,954
Now it's de facto quackery.

1477
01:04:30,997 --> 01:04:33,086
Because if it wasn't quackery,

1478
01:04:33,130 --> 01:04:36,655
why would you need this
cardiologist in New York,
this gynecologist in Brooklyn

1479
01:04:36,698 --> 01:04:40,528
writing about it instead
of it coming out of Harvard
or Cornell or Yale?

1480
01:04:41,878 --> 01:04:45,577
They've been fighting
this thing for 50 years,

1481
01:04:45,620 --> 01:04:48,319
and the longer you fight it,

1482
01:04:48,362 --> 01:04:50,495
again, now we're into
the cognitive dissonance,

1483
01:04:50,538 --> 01:04:52,671
the more you have to be right.

1484
01:04:52,714 --> 01:04:54,760
I have a lot of patients
who are confused,

1485
01:04:54,803 --> 01:04:58,503
or, at least tell me
about, uh, the vegan diet

1486
01:04:58,546 --> 01:05:01,114
and how, especially
among young women,

1487
01:05:01,158 --> 01:05:04,204
uh, my daughter included,
one of them,

1488
01:05:04,248 --> 01:05:07,164
um, it's very fashionable
to be a vegan,

1489
01:05:07,207 --> 01:05:11,342
and you feel like
you're doing the right
thing for animals,

1490
01:05:12,865 --> 01:05:14,823
but as a scientist,

1491
01:05:14,867 --> 01:05:17,217
I wanna promote
or recommend a diet

1492
01:05:17,261 --> 01:05:19,045
that's actually
healthy for humans,

1493
01:05:19,089 --> 01:05:20,917
not just for animals, right?

1494
01:05:20,960 --> 01:05:24,355
So I'm here to help
the person in front of me
in a clinic.

1495
01:05:24,398 --> 01:05:27,836
So I want the diet
to be as healthy
as possible,

1496
01:05:27,880 --> 01:05:30,187
and it's possible
with a vegan diet

1497
01:05:30,230 --> 01:05:32,972
to have, uh,
nutritional deficiencies.

1498
01:05:33,016 --> 01:05:35,279
Some of the nutrients
of concern in the vegan diet

1499
01:05:35,322 --> 01:05:40,240
include vitamin B12,
iron, calcium, vitamin D,

1500
01:05:40,284 --> 01:05:45,506
Omega-3 fatty acids,
including EPA and DHA,
and protein.

1501
01:05:45,550 --> 01:05:48,248
We found that
some of these nutrients,

1502
01:05:48,292 --> 01:05:51,251
which can have
implications in
neurologic disorders,

1503
01:05:51,295 --> 01:05:55,386
anemias, bone health
and other health concerns,

1504
01:05:55,429 --> 01:05:57,562
can be deficient
in vegan diets.

1505
01:05:57,605 --> 01:06:03,089
Low carb diets
for a vegetarian is possibly a successful approach.

1506
01:06:03,133 --> 01:06:06,223
We actually have
low carb vegetarians

1507
01:06:06,266 --> 01:06:08,486
who, um, perhaps can add

1508
01:06:08,529 --> 01:06:12,272
dairy or eggs or fish
and chicken to the diet.

1509
01:06:12,316 --> 01:06:14,535
And in this way, um,

1510
01:06:14,579 --> 01:06:16,102
they can lead a healthy life.

1511
01:06:16,146 --> 01:06:21,847
But I think it is fair to say
that, uh, we are omnivores

1512
01:06:21,890 --> 01:06:24,154
and animal based proteins

1513
01:06:24,197 --> 01:06:27,896
as well as plant based
proteins can be healthy for us.

1514
01:06:27,940 --> 01:06:29,768
You know, you can say
what the science says,

1515
01:06:29,811 --> 01:06:33,815
and then you can say what
people actually do
and actually stick with.

1516
01:06:33,859 --> 01:06:35,948
And you want a diet,
a nutritional program

1517
01:06:35,992 --> 01:06:39,082
that's gonna make
you feel good,
give you energy,

1518
01:06:39,125 --> 01:06:41,040
make it so you're not
hungry all the time,

1519
01:06:41,084 --> 01:06:42,955
so you don't have to think
about food all the time.

1520
01:06:42,999 --> 01:06:45,523
We get a lot of pushback
from the vegetarian community

1521
01:06:45,566 --> 01:06:49,048
where I think they,
I wish they would see
they were all arguing.

1522
01:06:49,092 --> 01:06:51,485
We all want people to be as
healthy as humanly possible,

1523
01:06:51,529 --> 01:06:54,401
and we want the ethical
decisions to be made on

1524
01:06:54,445 --> 01:06:55,924
the correct implications.

1525
01:06:55,968 --> 01:06:59,624
So if I'm going to risk
my health for the health of...

1526
01:06:59,667 --> 01:07:02,105
other species,
I want to know
that's what I'm doing.

1527
01:07:02,148 --> 01:07:06,413
I don't wanna
have the misconception
that I'm gonna be healthier

1528
01:07:06,457 --> 01:07:08,198
because that's what
I'm, you know...

1529
01:07:08,241 --> 01:07:12,028
Also that the ethical decision
is also the one
that's supported,

1530
01:07:12,071 --> 01:07:15,335
by, you know,
medical science.

1531
01:07:15,379 --> 01:07:17,816
All we do is talk and talk and talk about health

1532
01:07:17,859 --> 01:07:21,950
and at the same time,
we're just getting fatter
and more unhealthy.

1533
01:07:21,994 --> 01:07:26,216
If America is so worried
about its health,
how did we get so fat?

1534
01:07:26,259 --> 01:07:30,220
Because we have such
big problems with obesity,

1535
01:07:30,263 --> 01:07:32,004
Type 2 diabetes,
high blood pressure,

1536
01:07:32,048 --> 01:07:35,094
all kinds of diseases,
it's not surprising

1537
01:07:35,138 --> 01:07:36,574
that people
are more interested

1538
01:07:36,617 --> 01:07:39,881
in their health than ever
because they have to be.

1539
01:07:39,925 --> 01:07:42,014
You don't have to be
interested in your health

1540
01:07:42,058 --> 01:07:44,103
if everything's
all right, right?

1541
01:07:44,147 --> 01:07:48,499
It's only when you have
a problem that you need
to do something about it.

1542
01:07:48,542 --> 01:07:51,850
The myth is that, is that
the health care system

1543
01:07:51,893 --> 01:07:53,765
is the best place
to go to get healthy.

1544
01:07:53,808 --> 01:07:56,115
That's another
terrible myth

1545
01:07:56,159 --> 01:07:58,639
that so many people
are falling into that trap.

1546
01:07:58,683 --> 01:08:00,772
And, you know,
if you're acutely ill,

1547
01:08:00,815 --> 01:08:02,904
if you need a surgery,

1548
01:08:02,948 --> 01:08:05,124
if you have a bad infection,

1549
01:08:05,168 --> 01:08:07,039
the health care system
is fantastic.

1550
01:08:07,083 --> 01:08:10,738
But when it comes
to these chronic diseases
we're facing, unfortunately,

1551
01:08:10,782 --> 01:08:14,568
it is a myth that the health
care system is the best place
to address those.

1552
01:08:14,612 --> 01:08:17,484
There's a lot of information
today on the Internet.

1553
01:08:17,528 --> 01:08:20,096
It's a wonderful thing,
and it's a terrible thing.

1554
01:08:20,139 --> 01:08:23,577
There are people
who have their own
agendas to promote,

1555
01:08:23,621 --> 01:08:27,451
saying the darndest things,
and my patients watch those
and read them,

1556
01:08:27,494 --> 01:08:29,496
and I have to try
to correct them.

1557
01:08:29,540 --> 01:08:32,717
Based on the research,
we cannot say with
any certainty

1558
01:08:32,760 --> 01:08:38,070
that eating red or processed
meat causes cancer, diabetes
or heart disease.

1559
01:08:38,114 --> 01:08:40,159
The study recommends
adults continue

1560
01:08:40,203 --> 01:08:42,857
current red and processed
meat consumption.

1561
01:08:42,901 --> 01:08:46,426
It's a finding that's
prompted calls
for a retraction.

1562
01:08:46,470 --> 01:08:49,864
The most prominent critic,
Harvard School
of Public Health,

1563
01:08:49,908 --> 01:08:53,999
which labeled that conclusion "irresponsible and unethical."

1564
01:08:54,042 --> 01:08:56,915
It's crazy because
the more that we learn
that meat is healthy

1565
01:08:56,958 --> 01:09:00,092
and people are getting healthy, with these hundreds
of thousands

1566
01:09:00,136 --> 01:09:01,963
of N1 experiments,

1567
01:09:02,007 --> 01:09:05,663
the more the chasm grows
between the meat eaters
and the vegans.

1568
01:09:05,706 --> 01:09:08,970
I was watching one vegan
propaganda film about
a year ago,

1569
01:09:09,014 --> 01:09:13,149
and they were claiming
that eating one egg
is equivalent

1570
01:09:13,192 --> 01:09:14,933
to smoking five
cigarettes a day.

1571
01:09:14,976 --> 01:09:16,369
One egg.

1572
01:09:16,413 --> 01:09:18,154
I never really
thought about eggs much.

1573
01:09:18,197 --> 01:09:20,504
I just thought of them
as a standard part
of a healthy diet.

1574
01:09:20,547 --> 01:09:23,159
But then I found a study
suggesting that eating

1575
01:09:23,202 --> 01:09:25,204
just one egg a day
can be as bad as smoking

1576
01:09:25,248 --> 01:09:28,425
five cigarettes per day
for life expectancy.

1577
01:09:28,468 --> 01:09:31,558
In that case,
I'm smoking a pack
every morning.

1578
01:09:31,602 --> 01:09:34,082
It makes absolutely no sense.

1579
01:09:34,126 --> 01:09:38,130
The problem is, is people are
gonna watch these movies
and believe this.

1580
01:09:38,174 --> 01:09:41,133
Researchers found
a stepwise increase in risk

1581
01:09:41,177 --> 01:09:43,657
the more and more eggs
people ate.

1582
01:09:43,701 --> 01:09:45,964
Even just a single egg a week

1583
01:09:46,007 --> 01:09:49,620
appeared to increase the odds
of diabetes by 76%.

1584
01:09:49,663 --> 01:09:52,927
The reality is that a food
that has just fat,

1585
01:09:52,971 --> 01:09:55,408
or an egg, for example,

1586
01:09:55,452 --> 01:09:57,715
doesn't raise
the blood sugar at all.

1587
01:09:57,758 --> 01:09:59,978
It has a glycemic
index of zero,

1588
01:10:00,021 --> 01:10:02,850
and so if a site is
claiming that

1589
01:10:02,894 --> 01:10:07,464
the egg has a glycemic effect,
it's just not true.

1590
01:10:07,507 --> 01:10:09,727
Uh, eggs don't cause diabetes,

1591
01:10:09,770 --> 01:10:13,644
not unless you're eating
carbohydrates and you
put it all into

1592
01:10:13,687 --> 01:10:15,428
one mix together.

1593
01:10:15,472 --> 01:10:18,214
But, uh, the interesting
thing when you look at

1594
01:10:18,257 --> 01:10:20,259
the glycemic index
of different foods

1595
01:10:20,303 --> 01:10:24,350
is that the foods that
have no carbohydrates
are not on that list.

1596
01:10:24,394 --> 01:10:29,312
So oils, butter, eggs
have a glycemic
index of zero.

1597
01:10:29,355 --> 01:10:31,096
There is a fear,

1598
01:10:31,139 --> 01:10:34,665
unfounded fear
of the cholesterol
going up,

1599
01:10:34,708 --> 01:10:37,972
eating more fat,
more eggs.

1600
01:10:38,016 --> 01:10:43,326
And we now know that
it is an increase in
good cholesterol as well,

1601
01:10:43,369 --> 01:10:46,720
and a reduction
of the bad cholesterol
called triglyceride

1602
01:10:46,764 --> 01:10:49,288
or bad fats in the blood,
for example.

1603
01:10:49,332 --> 01:10:53,249
So the extreme case
of some people being
told not to do this

1604
01:10:53,292 --> 01:10:57,165
even though there're clear
benefits, based on a worry

1605
01:10:57,209 --> 01:10:59,298
about a long term
effect of cholesterol

1606
01:10:59,342 --> 01:11:01,779
is just sadly wrong,

1607
01:11:01,822 --> 01:11:06,174
and through the lens
of today's understanding
of the science.

1608
01:11:06,218 --> 01:11:07,828
So you look at who
gets heart disease.

1609
01:11:07,872 --> 01:11:09,917
You look at how many
eggs you're eating
and lo and behold,

1610
01:11:09,961 --> 01:11:13,486
people who eat eggs get more
heart disease
than people who don't.

1611
01:11:13,530 --> 01:11:16,663
They're probably not
as health conscious
as people who don't eat eggs,

1612
01:11:16,707 --> 01:11:20,188
'cause for 50 years
we've been told
don't eat eggs.

1613
01:11:20,232 --> 01:11:24,062
So very health conscious
people in the '90s...

1614
01:11:24,105 --> 01:11:27,326
I probably boiled
10,000 eggs in the '90s,

1615
01:11:27,370 --> 01:11:30,198
and I probably threw out
10,000 yolks.

1616
01:11:30,242 --> 01:11:32,636
Okay? Because the yolks
have fat and cholesterol

1617
01:11:32,679 --> 01:11:35,073
and we were taught
they were killing people.

1618
01:11:35,116 --> 01:11:36,988
So you do these studies,
and lo and behold,

1619
01:11:37,031 --> 01:11:39,817
you find out that people
who eat eggs have a higher
rate of heart disease.

1620
01:11:39,860 --> 01:11:41,993
That's a correlation.
And then you pretend

1621
01:11:42,036 --> 01:11:45,779
correlation is causation,
because that's why you did
this study to begin with.

1622
01:11:45,823 --> 01:11:47,868
And then you make this claim,
and then you have this
whole world,

1623
01:11:47,912 --> 01:11:51,437
then the people
who want to believe
that's true,

1624
01:11:51,481 --> 01:11:53,918
embrace the claim
and act like it's true

1625
01:11:53,961 --> 01:11:55,789
because they had a single
published study

1626
01:11:55,833 --> 01:11:57,269
that said it's true.

1627
01:11:57,878 --> 01:11:59,706
I don't think

1628
01:11:59,750 --> 01:12:02,187
these people really care
that much about whether

1629
01:12:02,230 --> 01:12:04,015
it makes us healthier.

1630
01:12:04,058 --> 01:12:06,887
Maybe they do.
I think they care
about the animals,

1631
01:12:06,931 --> 01:12:08,454
and that's a wonderful cause.

1632
01:12:08,498 --> 01:12:11,501
But that's not what
I'm trying to do
at the moment.

1633
01:12:11,544 --> 01:12:14,242
The group
says that activism
isn't violence,

1634
01:12:14,286 --> 01:12:15,983
and that they have
a love-based approach.

1635
01:12:16,027 --> 01:12:17,898
Not everyone's like you
that don't care about animals.

1636
01:12:17,942 --> 01:12:19,117
I do care about animals.

1637
01:12:19,160 --> 01:12:20,423
-You care about animals?
-Yeah, absolutely.

1638
01:12:20,466 --> 01:12:21,598
But you condemn them
to a slaughterhouse

1639
01:12:21,641 --> 01:12:22,903
when you eat them.

1640
01:12:22,947 --> 01:12:24,775
But if somebody
gives up meat

1641
01:12:24,818 --> 01:12:28,779
and goes vegetarian
or vegan and gets healthy

1642
01:12:28,822 --> 01:12:31,259
and they can control
their weight and they control

1643
01:12:31,303 --> 01:12:33,653
their blood sugar,

1644
01:12:33,697 --> 01:12:36,700
you know, then geez,
that's the greatest
thing in the world

1645
01:12:36,743 --> 01:12:38,005
and I'm happy for 'em.

1646
01:12:38,049 --> 01:12:42,967
But if they can do it
by eating a, you know,

1647
01:12:43,010 --> 01:12:47,450
a low carb, high fat diet,
which clearly people can,

1648
01:12:47,493 --> 01:12:50,931
then I think we should be
happy for them
and support it.

1649
01:12:50,975 --> 01:12:53,586
A high fat diet
is not unhealthy on its own

1650
01:12:53,630 --> 01:12:57,068
and should not be avoided,
even if you're
a green-only vegan.

1651
01:12:57,111 --> 01:12:59,287
Unless, in fact,
you don't like the food.

1652
01:12:59,331 --> 01:13:02,421
The myth still persists
that fat is going to kill you

1653
01:13:02,465 --> 01:13:04,858
or at the very least,
make you fat.

1654
01:13:04,902 --> 01:13:06,512
It's what I call
the tragic homonym.

1655
01:13:08,122 --> 01:13:10,124
The fat in bacon
is not the same
as the fat on your hips.

1656
01:13:10,168 --> 01:13:12,866
It's different, and another
idea that is just

1657
01:13:12,910 --> 01:13:15,739
deeply ingrained in us
is this idea that you know,

1658
01:13:15,782 --> 01:13:18,263
all green things are good,
all vegetables are good.

1659
01:13:18,306 --> 01:13:19,917
And vegetables
are good.

1660
01:13:19,960 --> 01:13:22,267
But again,
it's not "either or".

1661
01:13:22,310 --> 01:13:24,487
What does a doctor
say about adding fat?

1662
01:13:24,530 --> 01:13:27,620
Well, it sure seems logical
that the fat in the food

1663
01:13:27,664 --> 01:13:30,101
would become the
fat on your body,

1664
01:13:30,144 --> 01:13:32,364
you know, on your
bottom, for example.

1665
01:13:32,408 --> 01:13:37,064
But it turns out that it's
the insulin hormone inside

1666
01:13:37,108 --> 01:13:41,591
that creates the situation
for you to be able
to deposit the fat

1667
01:13:41,634 --> 01:13:45,986
and insulin is actually
generated by eating
carbohydrates.

1668
01:13:46,030 --> 01:13:48,685
So it's actually the dietary
carbohydrates, the sugars

1669
01:13:48,728 --> 01:13:51,078
and the starches
that are fattening.

1670
01:13:51,122 --> 01:13:54,473
But the confusion
comes into play because

1671
01:13:54,517 --> 01:13:56,954
if you're eating
carbohydrates and fats,

1672
01:13:56,997 --> 01:13:59,086
then you will get fat.

1673
01:13:59,130 --> 01:14:01,654
But it's not the fat
that caused it.

1674
01:14:01,698 --> 01:14:04,788
It was the carbohydrates
that led to the insulin

1675
01:14:04,831 --> 01:14:06,703
that caused the fat
to be fattening.

1676
01:14:06,746 --> 01:14:11,359
So another part
of the confusion is that
low fat diets work.

1677
01:14:11,403 --> 01:14:14,145
And, the problem is that
they cause excessive hunger

1678
01:14:14,188 --> 01:14:15,581
for most people,

1679
01:14:15,625 --> 01:14:19,193
and so they don't practically
work for many people.

1680
01:14:19,237 --> 01:14:21,457
And we've seen that
to be true because

1681
01:14:21,500 --> 01:14:26,113
the US has been advocating
low fat diets
for the last 30 years,

1682
01:14:26,157 --> 01:14:29,595
and it hasn't worked
practically for most Americans.

1683
01:14:29,639 --> 01:14:34,078
It's not that it can't work.
It's just that it hasn't been
a practical solution.

1684
01:14:34,121 --> 01:14:35,949
I've always thought
that our government

1685
01:14:35,993 --> 01:14:38,212
should operate according
to the principle,

1686
01:14:38,256 --> 01:14:42,173
like medical doctors,
when they swear an oath
to their profession,

1687
01:14:42,216 --> 01:14:44,305
that they should
at least do no harm.

1688
01:14:44,349 --> 01:14:46,177
You know, when they started
off the dietary guidelines,

1689
01:14:46,220 --> 01:14:49,267
they didn't even
have to know what to tell
Americans what to eat.

1690
01:14:49,310 --> 01:14:51,443
They just simply said,
have seven to 11 servings

1691
01:14:51,487 --> 01:14:52,662
of bread every day.

1692
01:14:52,705 --> 01:14:54,141
That was what
they told people.

1693
01:14:54,185 --> 01:14:56,709
Then they actually went
and told the food industry,

1694
01:14:56,753 --> 01:15:00,365
"You must go out and create
thousands of more low fat,

1695
01:15:00,408 --> 01:15:03,890
"and therefore high carb
food products for us."

1696
01:15:03,934 --> 01:15:07,459
The defenders of the nutrition
establishment say,

1697
01:15:07,503 --> 01:15:10,897
"Oh, we could not have
anticipated that people
would eat more sugars."

1698
01:15:10,941 --> 01:15:14,988
"It's not our fault that
they all went out and scarfed
down SnackWell cookies."

1699
01:15:15,032 --> 01:15:18,557
Well, the government told
the industry to make
those foods.

1700
01:15:18,601 --> 01:15:21,299
New SnackWell's
reduced fat candy!

1701
01:15:21,342 --> 01:15:24,781
Yes, like luscious
chocolate caramel,
not clusters.

1702
01:15:24,824 --> 01:15:26,913
And the American
Heart Association
was also putting its,

1703
01:15:26,957 --> 01:15:30,438
you know, heart healthy
check mark on, you know,

1704
01:15:30,482 --> 01:15:33,616
Frosted Flakes and Cocoa Puffs and all these foods

1705
01:15:33,659 --> 01:15:35,922
that were super
high in sugar.

1706
01:15:35,966 --> 01:15:37,924
But because they
didn't have a lot of fat,

1707
01:15:37,968 --> 01:15:39,578
they were considered healthy.

1708
01:15:39,622 --> 01:15:41,972
The only measure of health was
that it didn't have fat in it.

1709
01:15:42,015 --> 01:15:43,843
What a creamy
way to cut the fat.

1710
01:15:43,887 --> 01:15:48,456
Is the pendulum swinging?
That is a big question.

1711
01:15:48,500 --> 01:15:53,853
I think clearly it is,
in that there is a bottom-up
revolution going on.

1712
01:15:53,897 --> 01:15:56,029
The people who end up
in an obesity medicine

1713
01:15:56,073 --> 01:15:57,553
clinic like mine

1714
01:15:57,596 --> 01:16:00,599
happen to be the ones
who have the bad metabolism,

1715
01:16:00,643 --> 01:16:05,691
where a very small amount
of sugar or starch or grains
can be detrimental.

1716
01:16:05,735 --> 01:16:07,432
And so that's why
we're very strict

1717
01:16:07,475 --> 01:16:10,653
about teaching people
how to stay away
from those foods.

1718
01:16:10,696 --> 01:16:13,003
Teaching people
to have great foods,

1719
01:16:13,046 --> 01:16:14,657
things that they thought
they couldn't have,

1720
01:16:14,700 --> 01:16:18,051
like bacon
and pate and brie

1721
01:16:18,095 --> 01:16:20,837
and, you know,
depending where you live,
there's just

1722
01:16:20,880 --> 01:16:23,970
a wide array of foods
that don't have carbohydrates,

1723
01:16:24,014 --> 01:16:26,320
that are very
tasty and healthy.

1724
01:16:26,364 --> 01:16:27,974
It takes motivation
to do a diet.

1725
01:16:28,018 --> 01:16:29,585
And I've not really
been very motivated

1726
01:16:29,628 --> 01:16:31,369
to make a dietary change
the last few years.

1727
01:16:31,412 --> 01:16:33,023
I don't know why.

1728
01:16:33,066 --> 01:16:34,807
I don't know,
my head wasn't in that space,

1729
01:16:34,851 --> 01:16:36,896
but this is one
of the important
psychologies about dieting.

1730
01:16:36,940 --> 01:16:39,246
You have to decide
to make a change,

1731
01:16:39,290 --> 01:16:41,335
and I was doing
a podcast about
health and fitness,

1732
01:16:41,379 --> 01:16:44,904
so I thought,
"Walk it like you talk it,
so I better do it."

1733
01:16:44,948 --> 01:16:47,820
But I remember
it was a moment.
It's like any major change.

1734
01:16:47,864 --> 01:16:49,866
There's a moment
where you go,
"Okay, I'm gonna do this."

1735
01:16:49,909 --> 01:16:52,651
A lifestyle that
you can stick with,

1736
01:16:52,695 --> 01:16:57,177
that is going to help you
control your hormones,
your insulin hormones,

1737
01:16:57,221 --> 01:16:58,918
your fat storage hormones,

1738
01:16:58,962 --> 01:17:02,139
that's gonna be the best way
to lose weight in the long run.

1739
01:17:02,182 --> 01:17:03,531
Because we don't care

1740
01:17:03,575 --> 01:17:05,664
if you're gonna lose
weight in two weeks,

1741
01:17:05,708 --> 01:17:08,362
four weeks, six weeks.
That's not where health is.

1742
01:17:08,406 --> 01:17:12,279
Where health is, is permanently
reversing any metabolic damage,

1743
01:17:12,323 --> 01:17:14,455
making you healthy
on the inside,

1744
01:17:14,499 --> 01:17:16,066
and then weight loss
will follow.

1745
01:17:16,109 --> 01:17:17,676
You have to be ready to do it,
just like stopping smoking,

1746
01:17:17,720 --> 01:17:18,895
anything else.

1747
01:17:18,938 --> 01:17:20,723
If you're ready to do it,
you have to do it.

1748
01:17:20,766 --> 01:17:23,943
The great thing about
this diet is it's painless.

1749
01:17:23,987 --> 01:17:25,858
The diet itself is painless.

1750
01:17:25,902 --> 01:17:28,992
And once you make the change,
you feel so good,
it's self-sustaining.

1751
01:17:29,035 --> 01:17:31,342
You want to stay with it,
you want to optimize it,

1752
01:17:31,385 --> 01:17:33,387
and you certainly don't
want to lose what you've got.

1753
01:17:33,431 --> 01:17:36,521
There is a Credit Suisse
report that came out
a little while ago

1754
01:17:36,564 --> 01:17:41,352
saying the market
is going to shift on fats.

1755
01:17:41,395 --> 01:17:44,921
So you know, telling business,
"Get ready for this.
It's gonna change."

1756
01:17:44,964 --> 01:17:47,140
You know, we see butter sales
going through the roof.

1757
01:17:47,184 --> 01:17:50,187
We see meat consumption
actually increasing.

1758
01:17:50,230 --> 01:17:53,103
There are, there's signs
in the market

1759
01:17:53,146 --> 01:17:55,322
that consumer driven
demand is changing.

1760
01:17:55,366 --> 01:17:57,716
So there seems to be
somewhat of a groundswell.

1761
01:17:57,760 --> 01:17:59,718
You walk into grocery
stores and things.

1762
01:17:59,762 --> 01:18:02,721
There's now paleo,
the way things
used to be vegan.

1763
01:18:02,765 --> 01:18:05,724
You walk into bookstores
and there's books on low carb

1764
01:18:05,768 --> 01:18:09,293
and the computer is just
full of all of this stuff.

1765
01:18:09,336 --> 01:18:13,689
Look, I get it. We live
in a society where everyone
wants everything fast.

1766
01:18:13,732 --> 01:18:16,648
Just tell me what to do. You want no sugars, no grains.

1767
01:18:16,692 --> 01:18:20,304
Eat bacon, eat beef,
eat an avocado.

1768
01:18:20,870 --> 01:18:22,567
That's NSNG.

1769
01:18:22,610 --> 01:18:24,569
NSNG, you have gray areas.

1770
01:18:24,612 --> 01:18:26,963
-I know you want
the whole 30 right?
-Yep.

1771
01:18:27,006 --> 01:18:29,443
-It's like either you're in,
or you're out.
-Yeah.

1772
01:18:29,487 --> 01:18:30,618
-Eh.
-Yeah.

1773
01:18:30,662 --> 01:18:32,577
NSNG, you could mess up
at noon time,

1774
01:18:32,620 --> 01:18:34,753
and you're right back
in that evening, you know?

1775
01:18:34,797 --> 01:18:36,189
And you just go with it.

1776
01:18:36,233 --> 01:18:38,496
As long as you're
cutting out sugars
and grains,

1777
01:18:39,149 --> 01:18:40,585
you're on point.

1778
01:18:40,628 --> 01:18:43,675
I've done well over
1700 podcasts at this point,

1779
01:18:43,719 --> 01:18:46,983
and I use one line in
each and every podcast.

1780
01:18:47,026 --> 01:18:49,420
Your good intentions
have been stolen.

1781
01:18:49,463 --> 01:18:51,552
I'm just here to try to help
you get them back.