The Best Diet According To [18] Studies

Summary

The 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

00:00

🍽️ 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.

05:02

🥚 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.

10:03

💊 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.

Keywords

💡Longevity Diet

A longevity diet refers to a dietary pattern aimed at promoting health and extending lifespan. In the video, the concept is explored in the context of different diets like keto, vegan, carnivore, and Mediterranean, and how they may or may not contribute to longevity. The script emphasizes that the best longevity diet is one that can be adhered to over the long term, with a focus on weight control and overall health.

💡Obesity

Obesity is a medical condition characterized by excessive body fat. The script highlights the importance of controlling obesity rates, which are linked to various health issues such as diabetes, high blood pressure, and arthritis. The goal of a great diet, as mentioned, is to prevent, treat, or reverse the complications of obesity and improve the quality of life.

💡Weight Loss

Weight loss is the reduction of body mass, typically through a combination of diet and exercise. The video discusses various studies that show significant weight loss can be achieved with different types of diets, such as low-carbohydrate or low-fat diets. However, it also points out the difficulty of maintaining long-term weight loss, which is a central theme in the discussion of diet effectiveness.

💡Carbohydrate Insulin Model of Obesity

This model suggests that diets high in carbohydrates are fattening because they increase insulin secretion, which in turn drives fat accumulation. The video mentions this concept in the context of low-carbohydrate diets and their reemergence to combat weight regain. However, it also notes that this model has not held up under experimental scrutiny.

💡Protein Intake

Protein intake is the consumption of protein-rich foods, which are essential for muscle growth and repair. The script discusses the role of high protein diets in reducing weight regain and their association with lower all-cause death rates, as supported by a 2020 meta-analysis. It also mentions the optimal amount of protein intake per body weight for maximizing the benefits of exercise.

💡Muscle Mass

Muscle mass refers to the total amount of muscle tissue in the body. The video points out that higher muscle strength is associated with lower all-cause death rates, emphasizing the importance of maintaining muscle mass throughout life. High protein diets and resistance exercise are suggested as ways to achieve this.

💡Saturated Fat

Saturated fat is a type of fat found primarily in animal products and some plant-based oils. The script discusses the negative health impacts of high saturated fat intake, such as increased risk of heart disease, and suggests replacing saturated fats with unsaturated fats for better health outcomes.

💡Unsaturated Fat

Unsaturated fat is a type of fat that is considered healthier than saturated fat and is found in foods like avocados, nuts, seeds, and olive oil. The video mentions the benefits of unsaturated fats, citing a study that found the Mediterranean diet, rich in unsaturated fats, to be superior for preventing cardiovascular events.

💡Sodium Intake

Sodium intake refers to the consumption of sodium, typically in the form of salt. The script explains that high sodium intake can lead to increased blood pressure, which is a risk factor for heart attacks and strokes. It suggests reducing sodium intake, especially from processed foods and restaurant meals.

💡Fruits and Vegetables

Fruits and vegetables are rich sources of vitamins, minerals, fiber, and potassium. The video emphasizes the importance of including these in a longevity diet for their health benefits, such as helping to lower blood pressure and promoting a feeling of fullness.

💡Microv (Supplement)

Microv, or a vitamin supplement, is mentioned as a way to ensure the recommended daily intake of vitamins and minerals without the risk of over-supplementation. The script notes that while the speaker takes a supplement, it is not a recommendation for everyone, and individuals should consider their own needs.

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