The Best Diet According To [18] Studies
Summary
TLDRThe video explores the best longevity diet, debunking popular diets like keto, vegan, and Mediterranean. It emphasizes weight control due to rising obesity rates and their health implications. Research from 2014 to 2020 suggests any diet can lead to weight loss, but maintaining it is challenging. The video advocates for a diet that includes high lean protein intake, unsaturated fats, low sodium, and prioritizes whole foods, fruits, and vegetables. The key takeaway is that the best longevity diet is one that is sustainable and tailored to individual needs, focusing on overall health and well-being.
Takeaways
- 🍽️ The best longevity diet isn't specific to any one trend like keto, vegan, carnivore, or Mediterranean, but rather focuses on what the individual can adhere to long-term.
- 📉 A key priority of a longevity diet is to help control weight, as obesity rates are high and linked to various health issues like diabetes and hypertension.
- 🔍 Research from randomized control trials shows that both low-carb and low-fat diets can lead to significant weight loss, with little difference between the two after a year.
- 🔁 The difficulty lies in maintaining weight loss long-term, as the body tends to fight against it, with over half the weight lost typically regained within two years.
- 🥩 The concept of a carbohydrate-insulin model of obesity has been proposed, suggesting that high-carb diets are more fattening due to increased insulin secretion, but this has not held up in trials.
- 🥦 Fundamentals for designing a longevity diet include reducing refined carbs and sugars, replacing sugary drinks with water, and prioritizing whole foods, especially non-starchy vegetables for their fiber content.
- 🥚 High protein intake, particularly lean protein, can help with weight control and is associated with lower all-cause death rates, potentially due to its role in maintaining muscle mass.
- 🏋️♂️ Resistance exercise combined with a high-protein diet can maximize muscle strength, which is linked to lower all-cause death rates.
- 🍳 The type of protein matters, with animal-based proteins typically being rich in leucine, an essential amino acid for muscle protein synthesis, important for plant-based diets to consider.
- 🥑 Unsaturated fats, found in foods like avocados, nuts, seeds, and extra virgin olive oil, are beneficial for heart health and should replace saturated fats in the diet.
- 🧂 Reducing sodium intake, particularly from processed foods, can help lower blood pressure and reduce the risk of heart attacks and strokes.
- 🥦 A diet rich in fruits and vegetables provides essential nutrients like potassium and fiber, which help to lower blood pressure and promote satiety.
Q & A
What is the main focus of the video script regarding diets?
-The main focus of the video script is to explore the best longevity diet that helps control weight and improve the quality of life, while also discussing the effectiveness of various diets in weight loss and maintaining muscle mass.
Why is controlling obesity a top priority when selecting a diet?
-Controlling obesity is a top priority because it is linked to numerous health issues such as diabetes, high blood pressure, arthritis, severe back pain, sleep apnea, and fatty liver, which can significantly impair the quality of life.
What did the 2014 review of diet literature find regarding weight loss?
-The 2014 review found that significant weight loss was observed with any low carbohydrate or low-fat diet after a 12-month period, and the differences between the different diets were small, suggesting that adherence is key to weight loss success.
How does the 2020 study published in the British Medical Journal differ from previous analyses?
-The 2020 study is more comprehensive, involving over 121 randomized control trials with nearly 22,000 participants, testing 14 different diets and reinforcing the idea that weight loss effects are broadly the same over the long term, regardless of the diet type.
What does Professor Kevin Hall's research suggest about weight loss?
-Professor Kevin Hall's research indicates that more than half of the lost weight is regained within 2 years, and by 5 years, over 80% of the weight is regained, suggesting that the body fights against weight loss.
What is the carbohydrate-insulin model of obesity, and has it been supported by research?
-The carbohydrate-insulin model of obesity posits that diets high in carbohydrates increase insulin secretion, which in turn drives fat accumulation. However, multiple randomized control trials have shown that this model has failed experimental interrogation.
What are the critical fundamentals for designing the perfect longevity diet?
-The critical fundamentals include reducing refined carbs and sugar, replacing fizzy drinks and juices with water, prioritizing whole foods and non-starchy vegetables, ensuring whole grains are not refined or mixed with sugar, and having a small early dinner followed by brushing teeth to signal the end of eating for the day.
How does protein intake affect weight regain and muscle mass?
-High protein intake has been shown to help with less weight regain compared to low protein diets. It also contributes to maintaining muscle mass, which is associated with lower all-cause death rates.
What is the recommended daily protein intake per kilogram of body weight according to a 2018 meta-analysis?
-The recommended daily protein intake is 1.6 grams of lean protein per kilogram of body weight, which appears to maximize the benefits of exercise.
What are some of the best plant-based protein sources mentioned in the script?
-Some of the best plant-based protein sources mentioned are chickpeas, lentils, pea protein powder, and soy protein.
What is the relationship between sodium intake and blood pressure, and why is it important to reduce sodium intake?
-As sodium intake increases, so does blood pressure, which puts unnecessary strain on blood vessels and contributes to heart attacks and strokes. Reducing sodium intake, especially from processed foods, is important for cardiovascular health.
Why are unsaturated fats considered beneficial, and what are some examples?
-Unsaturated fats are beneficial because they can help reduce the risk of heart disease. Examples include avocados, nuts, seeds, extra virgin olive oil, and certain types of fish.
What is the best longevity diet according to the video script?
-The best longevity diet is the one that an individual can adhere to over the long term, making them feel energized and reducing their risk factors for chronic diseases like cancer and heart disease.
Why is it important to take a multivitamin according to the script?
-Taking a multivitamin helps to reach the recommended daily intakes of vitamins and minerals without the risk of mega dosing, but it's important to note that this is a personal choice and not a necessity for everyone.
Outlines
🍽️ The Quest for the Best Longevity Diet
The first paragraph introduces the topic of the best diet for longevity, emphasizing the importance of weight control due to the rising obesity rates and their associated health risks. It highlights a 2014 review of diet literature that found significant weight loss with any low-carb or low-fat diet, but with minimal differences between diets. The paragraph also mentions a 2020 study from the British Medical Journal that supports the idea that various diets can lead to weight loss, but maintaining this weight loss is challenging. It introduces the concept of the carbohydrate-insulin model of obesity and the recent resurgence of low-carb diets, but notes that this model has not held up in experimental studies. The paragraph concludes by suggesting that a high-protein diet, combined with resistance exercise, can help maintain muscle strength and potentially improve longevity.
🥚 Balancing Protein Intake for Optimal Health
The second paragraph delves into the debate over protein intake, referencing studies that suggest both high and low protein diets may have benefits. It discusses the importance of leucine, an essential amino acid found in animal-based proteins, and the need for plant-based dieters to consume more protein to achieve the same leucine intake. The paragraph addresses concerns about high protein intake and kidney health, citing studies that show no adverse effects. It also emphasizes the importance of unsaturated fats over saturated fats for heart health, and the benefits of reducing sodium intake to lower blood pressure. The paragraph concludes with a call to prioritize high lean protein intake, replace saturated fats with unsaturated fats, reduce sodium, and increase potassium and fiber intake from fruits and vegetables for a longevity diet.
💊 Supplements and Personalized Diet Approach
The final paragraph touches on the use of dietary supplements, such as microv, to help meet daily vitamin and mineral requirements without the risk of over-supplementation. It emphasizes the importance of personalization in diet choices, suggesting that what works for one person may not work for another. The paragraph also encourages viewers to watch the next video for strategies to reduce the risk of heart attacks and expresses gratitude to the patrons supporting the channel.
Mindmap
Keywords
💡Longevity Diet
💡Obesity
💡Weight Loss
💡Carbohydrate Insulin Model of Obesity
💡Protein Intake
💡Muscle Mass
💡Saturated Fat
💡Unsaturated Fat
💡Sodium Intake
💡Fruits and Vegetables
💡Microv (Supplement)
Highlights
The best longevity diet is not strictly keto, vegan, carnivore, or Mediterranean, and the video will reveal the best diet at the end.
A top priority of a diet is to control weight, as over 42% of people are now obese, which is linked to various health issues.
A 2014 review of 48 randomized control trials showed that both low-carb and low-fat diets resulted in significant weight loss after 12 months.
The 2016 analysis confirmed that various diets can aid weight loss, but long-term weight maintenance is challenging.
A 2020 study in the British Medical Journal included 121 trials and found similar weight loss effects across different diets after 12 months.
More than half of lost weight is regained within 2 years, and over 80% by 5 years, indicating the body's resistance to weight loss.
Low-carb diets have reemerged to combat weight regain, based on the carbohydrate-insulin model of obesity, but this model has failed experimental tests.
There is no one-size-fits-all diet for weight loss, but some fundamental principles can be used to design the perfect longevity diet.
Refined carbs, sugar, and unhealthy beverages should be reduced, with an emphasis on whole foods and non-starchy vegetables.
High protein intake, especially lean protein, can help with weight control and is associated with lower all-cause death rates.
A 2020 meta-analysis showed that higher protein intakes are linked to lower mortality rates, possibly due to increased muscle mass.
The optimal protein intake per kilogram of body weight per day is 1.6g to maximize the benefits of exercise.
Some longevity scientists suggest lowering protein intake, but human clinical research should be prioritized over lab animal studies.
Lucine, an essential amino acid in animal-based proteins, is crucial for muscle protein synthesis, which is important for plant-based diets as well.
High protein intake and its impact on kidney health have been studied, with no clear evidence linking it to adverse outcomes.
Reducing saturated fats and replacing them with unsaturated fats like avocados, nuts, seeds, and olive oil can lower heart disease risk.
High sodium intake is linked to increased blood pressure and should be reduced, especially from restaurant and packaged foods.
Fruits and vegetables are rich in potassium and fiber, which help lower blood pressure and promote fullness.
The best longevity diet is one that can be sustained long-term, reducing cancer and heart disease risk factors.
Diet fundamentals include reducing refined carbs, sugars, and sodium, prioritizing whole foods, high lean protein, unsaturated fats, and fruits and vegetables.
Taking vitamins and supplements can help reach recommended daily intakes without the risk of over-supplementation.
Transcripts
the best longevity diet isn't keto or
vegan or carnivore or Mediterranean and
as we go through the research in this
video see if you can figure out the best
longevity diet and I'll reveal it at the
end a top priority in selecting a diet
is making sure that that diet helps to
control our weight obesity rates are
skyrocketing over 42% of us are now
obese this is bad for diabetes blood
pressure arthritis so I see a truckload
of patients in the clinic with severe
back pain can sleep apnea and fatty
liver the goal of a great diet is to
prevent treat or reverse the
complications of obesity and improve the
quality of life so which diet is best
for weight loss well one of the most
famous reviews of the diet literature
was published in 2014 it combined over
48 unique randomized control trials that
looked at a variety of different diets
and included a total of over 7,000
individuals after a 12-month period
significant weight loss was observed
with any low carbohydrate or lowfat diet
and the differences between the
different diets were small this supports
the practice of recommending a diet that
a patient will adhere to in order to
lose weight but that was 2014 what has
happened since then another analysis was
done in 2016 that also found that a
variety of different diets can help with
weight loss but the 2014 and 2016
analyses pale in comparison to the one
that was published in the British
medical journal in 2020 this one
involved over 121 randomized control
trials involving just under 22,000
people the individual trials tested 14
different diets and once again at the
12-month period the weight loss effects
were broadly the same over and over
again the studies show the same thing
people can lose weight over the short
term but it's incredibly difficult to
keep that weight off over the long term
so why does this happen and what can be
done about it well one of the most
famous diet researchers Professor Kevin
Hall wanted to answer this in 2018 in a
shocking statistic more than half of the
lost weight is regained within 2 years
and by 5 years more than 80% of the lost
weight is regained unfortunately it
appears that the body fights this weight
loss so in recent years there's been a
reemergence of low carbohydrate diets to
help fight this weight regain it centers
around a concept called the carbohydrate
insulin model of obesity which posits
that diets high in carbohydrates are
particularly fattening because they
increase the secretion of insulin and
thereby Drive fat accumulation
unfortunately though multiple randomized
control trials have been done which were
included in the metaanalyses that we
went through in this video and overall
it shows that the carbohydrate insulin
model of obesity has failed experimental
interrogation so overall what diet is
best to help us stay at a healthy weight
and fight the weight regain well there's
no one siiz fits all diet for weight
loss but there are some critical
fundamental that we're going to build
upon when designing the perfect
longevity diet we know that we need to
reduce refined carbs and sugar I don't
need to tell you that we need to cut
down on chips biscuits and cupcakes we
want to replace fizzy drinks and juices
including fruit juice with water we want
to prioritize Whole Foods including
non-starchy vegetables for the fiber
content and if someone wants to consume
whole grains like I do we need to make
sure that they are truly whole grains
not refined and not mixed in with sugar
we want to eat a small early dinner and
then immediately brush our teeth that's
an incredibly powerful signal that
eating has finished for the day but most
of us already know all of that instead
what most people don't know is how we
can use protein to help keep the weight
off in a randomized control trial of 773
participants the group that was on the
high protein diet had less weight regain
compared to those in a low protein diet
and a high protein intake is not just
for weight control a 2020 metaanalysis
public in the British medical journal
showed that higher protein intakes are
associated with lower all cause death
rates that effect is probably to do with
muscle mass a growing body of evidence
suggests that higher muscle strength is
associated with lower all cause death
rates we want to maximize our muscle
strength in youth maintain that muscle
strength in adult life and minimize the
loss in older life and high protein
diets mixed in with resistance exercise
can help us do that specifically from a
2018 metanalysis the magic number that
we're after is 1.6 G of lean protein
intake per kilogram of body weight per
day that amount of protein appears to
maximize the benefits of exercise now it
used to be thought that we had to have
hits of protein intake as in we had to
have multiple meals of protein spaced
throughout the day and while that
strategy may offer a small additional
benefit most of the benefit comes from
Total daily protein intake as per an
important study that was published this
year 24 but before considering high
protein intake for the optimal longevity
diet we need to have a look at the other
side because some longevity scientists
such as Professor Volta Longo suggest
that we should be lowering our protein
intakes referencing studies such as this
one from 2014 this study tested 25
different diets on mice and it found
that the diet that had the lowest
protein intake was associated with the
longest lifespan but it's important to
remember that our lives are vastly
different to those of lab mice we need
to optimize for resiliency in the real
world we're exposed to viruses bacteria
pollution attacks on our immune system
and it's a classic case that we need to
put far more attention on the human
clinical research rather than what
happens in lab animals to wrap up the
high protein section of this video what
types of proteins are best well When
selecting protein sources an important
factor to consider is their Lucine
content Lucine is an essential amino
acid and it plays a role in initiating
muscle protein synthesis animal-based
proteins are typically rich in Lucine so
for those following a plant-based diet
achieving the same amount of Lucine
intake requires a higher overall protein
consumption and there are fantastic
plant-based protein sources that you can
consider for example chickpeas lentils
and pea protein powder soy protein is
another option and despite all of the
noise on social media we've got
fantastic human research showing that
soy protein has no effect on
testosterone levels or estrogen in men
speaking of social media you may hear
some people talking about the concerns
of high protein intakes and Kidney
Health multiple human Studies have
looked at this and overall there's a
lack of scientific evidence linking
higher protein intakes to adverse
outcomes so in addition to the longevity
diet fundamentals that we've already
gone through we should add High lean
protein intake to that list but why do I
mention lean protein and this leads us
nicely into talking about different typ
of dietary fats we've got fantastic
evidence from Cochran that cutting down
on saturated fat intake leads to a 17%
reduction in the risk of heart disease
saturated fat is typically from animal
sources but it's important to remember
that unsaturated fats can be brilliant
for us in 2022 a study called the cordio
priv study was conducted and it compared
the Mediterranean diet which is rich in
unsaturated fats to a lowfat diet over
1,000 patients were included and they
were followed up for 7 years the study
found that for secondary prevention the
Mediterranean diet was superior to the
lowfat diet in preventing major
cardiovascular events so unsaturated
fats can be brilliant for us this
includes things like avocados nuts seeds
extra virgin olive oil and certain types
of fish so we'll add to our list that we
should replace saturated fat with
unsaturated fat next is salt intake
specifically sodium we've got great
evidence showing that as sodium intake
increases so too does our blood pressure
not what we want it puts needless strain
on our blood vessels and contributes to
heart attacks and strokes and about 80%
of the sodium intake in the United
States comes from restaurant and
packaged foods and while many people
enjoy the taste of salt the taste of
salt is malleable meaning that if you
cut out salt from your diet your food
May taste a bit Bland for 4 to 6 weeks
but if you get through that the taste
buds adjust and your flavor comes back
so we'll add low sodium intake to our
list and the final concept I want to
discuss which I've briefly touched on
earlier in the video is fruit and
vegetable intake fruits and vegetables
are rich in potassium and potassium
helps to lower our blood pressure fruits
and vegetables are also rich in fiber
fiber helps us to feel Fuller for longer
so what's the best longevity diet to
help you live a healthy 90 plus years
the best longevity diet is the diet that
you can stick to over the long term one
that makes you feel energized and
decreases your canc cancer risk and
heart disease risk factors When
selecting and designing a diet there are
some fundamentals that we should try and
stick to we want to reduce refined carbs
and sugar replace fizzy drinks and
juices including fruit juice with water
we want to prioritize Whole Foods and if
you do consume whole grains make sure
that they're whole and not mixed in with
sugar have a small early dinner and then
immediately brush your teeth we want to
prioritize a high lean protein intake
aiming for 1.6 G of protein intake per
kilogram of body weight per day we want
to replace saturated fats with
unsaturated fats such as avocados nuts
seeds extra virgin olive oil and some
types of fish we want to reduce salt
intake and as part of that avoid
processed foods and watch out for
sources because often sauces are packed
with salt finally non-starchy vegetables
and fruits are fantastic for potassium
and fiber intake in addition to those
diet fundamentals I also take microv
vitamin to help me reach the recommended
daily intakes of vitamins and minerals
without the risk of mega dosing but
remember that just because I take a
supplement does not in any way mean that
you should as well and make sure to
check out this next video here about all
of the strategies available to us today
to significantly reduce our risk of
heart attacks and a massive thank you to
all of the patrons supporting the
channel
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