YT YouTube2Text

YouTube2Text → Transcripts → Why This Diet is Strongly Suspected to be the Best

Why This Diet is Strongly Suspected to be the Best — Transcript

by Dr Brad Stanfield · 2,594 words · 392 segments · language en · Watch on YouTube

Open in transcriber Summarize with AI Download SRT/VTT

Full transcript

0:00what if the secret to avoiding heart
0:02attacks and feeling full of energy isn't
0:04the keto or even the Mediterranean diet
0:06in this video I'll reveal the surprising
0:08history of diet advice including the big
0:10mistakes that held us back I'll share
0:12new research that's giving us a better
0:14idea of which diet could help prevent
0:16heart attacks assist with weight loss
0:18and keep our muscles strong and the
0:20results might surprise you to understand
0:22why this diet is so powerful we need to
0:24have a look at how our thinking has
0:25changed about the three big nutrients
0:28protein fat and carb let's start with
0:31protein where the latest data is finally
0:32giving us a clear picture how much
0:35protein do we really need each day the
0:37basic recommendation for protein is 0.8
0:40G per kilogram of body weight per day
0:42but it's important to know that this
0:44amount is the bare minimum needed to
0:46prevent illness not the ideal amount
0:48that's best for our health however
0:50longevity scientists like Professor
0:52Volta Longo suggest sticking with these
0:54lower protein levels they point to
0:56studies like this one from 2014 where
0:58mice were given 20 five different diets
1:01that varied in protein fat and
1:02carbohydrate content the study found
1:05that mice lived longer when they ate
1:07less protein and more carbohydrates it
1:09seemed that lower protein intake
1:11increased their lifespan so what could
1:13explain these surprising findings well
1:15one potential reason is linked to
1:17something in our bodies called mtor mtor
1:20helps our cells build proteins and it's
1:22activated by protein intake especially
1:25the amino acid Lucine the idea is that
1:27by eating less protein we reduce mtor
1:30activity which might help us live longer
1:33adding to this theory is research on a
1:35drug called Romy which blocks mtor in
1:38mice Rapa has been shown to extend
1:40lifespan but our lives are drastically
1:43different from those of lab mice we Face
1:45viruses bacteria pollution all sorts of
1:48challenges that mice and a lab don't
1:50humans need to be strong and resilient
1:53we know that muscle strength is crucial
1:55not only for feeling strong today but
1:57for our long-term Health as well studies
1:59show that people with better muscle
2:00strength tend to live longer and have
2:02fewer health problems especially heart
2:05related issues unfortunately though
2:07starting from around the age of 40 our
2:09muscle mass and strength they begin to
2:11decrease by about 1% per year and to
2:14prevent this Decline and stay strong as
2:16we age we need to exercise especially
2:18resistance training like lifting weights
2:21and to get the most out of that exercise
2:23we need a high protein diet so what's
2:25the perfect amount of protein to
2:27maximize the benefits of exercise well
2:29if fantastic study led by Professor Brad
2:31shanfeld and Professor Stuart Phillips
2:34looked into this they found that muscle
2:36building was maximized at about 1.6 g of
2:39protein intake per kilogram of body
2:41weight per day so for an 80 kg person or
2:44176 lb that's around 128 g of protein
2:48per day now that's a lot of protein for
2:51example beef is around 25% protein so
2:54you need to eat over half a kilogram of
2:56beef per day to reach that Target now
2:58I'm not saying you should do that I'm
3:00just using that as an illustrative point
3:02about how much protein that is but what
3:04about lifespan sure high protein is
3:07great for muscle strength and quality of
3:08life but will it shorten our lives like
3:11the mice studies suggest well
3:13interestingly some research suggests the
3:15opposite a 2020 analysis published in
3:17the British medical journal showed that
3:19as protein intake increased death rates
3:22decreased and the same was found in 2021
3:25by the American Heart Association and
3:27again in 2023 but how should are we that
3:30a high protein diet is safe because some
3:33people worry that eating a lot of
3:34protein can strain the kidneys or weaken
3:36the bones by causing calcium loss so
3:39let's have a look at the data first the
3:41idea that high protein harms the kidneys
3:43it doesn't hold up in healthy people
3:46studies show that even high levels of
3:47protein they don't hurt kidney function
3:49of people without kidney disease it's
3:52important to note that this might not be
3:53the case for individuals with
3:55pre-existing severe kidney disease the
3:58second concern about bones isn't
4:00supported by the research either in fact
4:02protein works together with calcium to
4:04strengthen bones getting enough protein
4:06is essential for bone health especially
4:08as we age so a high protein diet is
4:10likely the First Fundamental of a great
4:13diet for individuals with obesity a
4:15quick way to guesstimate the protein
4:17needs is to multiply height and
4:19centimeters by
4:200.75 but when should we be eating this
4:23protein because it used to be thought
4:24that we needed to spread the protein
4:26intake throughout the day to maximize
4:28muscle building and while that might
4:30offer small additional benefits a
4:32pivotal new study published in December
4:342023 changed our understanding about
4:37protein timing it found that consuming
4:39100 gr of protein in one meal led to a
4:42prolonged muscle building response over
4:4412 hours compared to smaller amounts
4:46that suggests that our body might use
4:48protein from large meals better than we
4:50previously thought so the total daily
4:52protein Target is the most important
4:54factor rather than specific timing or
4:57frequency of protein intake this is
4:59especially helpful for those practicing
5:01time-restricted feeding to control their
5:03calorie intake as long as our daily
5:05protein targets are met and perhaps
5:07eating more in the morning compared to
5:09the evening it's likely that we can
5:10still maximize muscle building a final
5:13common question is protein timing around
5:15a workout because it used to be thought
5:17that we needed to eat protein within 30
5:19minutes after exercising but from the
5:21latest scientific findings again it
5:23appears that it's the total daily
5:25protein intake that's important not so
5:27much the timing overall it's strong L
5:30suspected that high protein intake is a
5:32fundamental aspect of the best diet but
5:35what about the types of high protein
5:36foods should we be eating meat or plants
5:39well to answer that we need to discuss
5:41the fat controversy so back in the 1950s
5:44a scientist named and siles wanted to
5:47find out why some people got heart
5:48disease he did a massive study in seven
5:51countries and he noticed that in places
5:53where people ate a lot of saturated fats
5:55like butter and fatty cuts of meat more
5:58people had heart problems whereas in
6:00countries that ate less of these fats
6:02and more unsaturated fats like an extra
6:04virgin olive oil and fish fewer people
6:07had heart disease and because of those
6:09findings doctors started telling
6:10everyone to eat less fat to stay healthy
6:13and by the 1970s and 80s lowfat diets
6:16had become extremely popular many foods
6:18at the store had low fat on the package
6:21but there was a problem when food makers
6:23took out the fat the food didn't taste
6:25as good so they added lots of sugar and
6:27other things to make it taste better
6:29people thought they were eating healthy
6:31foods but they were actually eating more
6:33sugar and that led to new health issues
6:35it turned out that cutting out fat
6:37wasn't making people healthier
6:38especially when they just ate more sugar
6:40instead to make matters worse in an
6:43effort to replace butter early versions
6:45of margarine were made using a process
6:47called hydrogenation which turned liquid
6:49oils into solid fat and created trans
6:52fats now trans fats are a type of fat
6:55that has since been shown to be
6:56incredibly harmful increasing the risk
6:58of heart disease much more than
7:00saturated fat so these early margarines
7:02were high in trans fats and for years
7:05people thought they were making a
7:06healthy heart switch when in reality
7:08they were consuming fats that were even
7:10worse for their health thankfully trans
7:12fats have been phased out and modern
7:14versions of marine are much safer but
7:16it's important to understand how trans
7:19fats contributed to the confusion around
7:21fats and heart health all of this
7:23conflicting Health advice led to many
7:25people to reject the lowfat movement
7:27until finally in 2020 a Cochran review
7:30collected all of the relevant data and
7:32provided a clear path forward they found
7:35that reducing saturated fats from foods
7:37like fatty cuts of meat butter and
7:39coconut oil and replacing them with
7:41unsaturated fats from sources like extra
7:43virgin olive oil and avocados it
7:45resulted in a 177% reduction in the risk
7:48of heart disease and since then we've
7:50had the large cordio prev study which
7:52compared the Mediterranean diet which is
7:54rich in unsaturated fats to the lowfat
7:57diet and it ran for seven years it found
8:00that the group eating the unsaturated
8:01fats had about a 25% lower risk of heart
8:04attacks compared to the lowfat group so
8:07overall the evidence suggests that we
8:09want a diet that's high in protein and
8:12includes healthy unsaturated fats but
8:14low in saturated fat so what type of
8:17foods meet these requirements well beans
8:19lentils chickpeas and fish especially
8:22salmon are all great options and this
8:24matches the findings in the protein
8:26studies we looked at earlier so remember
8:28the 2020 British medic Journal study it
8:30found that higher intakes of plant
8:32protein were associated with longer life
8:35they concluded that when replacing foods
8:37that are high in animal protein with
8:39plant protein sources that could be
8:40linked to longer living the same was
8:43found in 2021 by the American Heart
8:45Association they also noted that
8:47substituting animal protein with plant
8:49protein was associated with a lower risk
8:52of death from all causes including heart
8:54disease and dementia and yes we can even
8:57include soy based protein despite what
9:00you might hear on social media the
9:01evidence that we have today suggests
9:04that soy protein has no effect on
9:06testosterone or estrogen levels in men
9:08the science is never settled but on
9:10balance it appears we might want to
9:12favor a more plant-based diet over meat
9:15based on the unsaturated fat content and
9:17the data that we have available today
9:19particularly when we factor in another
9:21advantage of plant proteins they have
9:24plenty of fiber fiber is the part of
9:26plants that our bodies can't digest and
9:29we have multiple lines of evidence such
9:30as this 2019 review from the lanet
9:33showing that higher fiber intake reduces
9:35the risks of heart disease type to
9:37diabetes and even some forms of cancer
9:40and from that data it appears that the
9:42more fiber a person eats the more
9:44benefits they'll receive up until the
9:45point of course while fiber is generally
9:48great too much can cause digestive
9:50issues like constipation or bloating so
9:52it's important to listen to your body
9:54some people criticize the fiber studies
9:56pointing out concerns about funding or
9:58healthy user bias so let's address those
10:01two concerns first the 2019 fiber study
10:04declared no conflicts of interest and
10:06the funders had no role in the study
10:08design data collection or analysis the
10:11second concern is regarding healthy user
10:13bias which is when people who engage in
10:16certain healthy behaviors are already
10:18more healthc conscious and the
10:19researchers anticipated this concern
10:21they didn't just rely on observational
10:23studies where people choose their own
10:25diets they also looked at randomized
10:28control trials where participants were
10:30assigned to higher or lower fiber
10:32intakes this isolates the effects from
10:34fiber itself because both the randomized
10:37control trials and the long-term
10:39observational studies showed similar
10:41benefits it's less likely that healthy
10:43user bias is the cause the consistent
10:46findings suggest that fiber itself might
10:48play a beneficial role in our health
10:50finally some critics wonder whether the
10:52researchers manipulated the data but
10:55that's not the case here the study was a
10:57comprehensive review that combined the
10:59results from many highquality studies
11:01whether the fiber came from fruits whole
11:03grains vegetables or whether it was
11:05soluble or insoluble the positive
11:07effects remained consistent there was no
11:09statistical trickery or cherry picking
11:11of the data so the evidence suggests
11:14that we might want to have a high
11:15protein diet particularly from plant
11:17sources healthy amounts of unsaturated
11:20fats reduced saturated fats and high in
11:23fiber unless you've got irritable Bale
11:25syndrome but what about carbohydrates in
11:28recent years many people have swung away
11:30from the lowfat diet to a low carb and
11:32keto diet they believe that drastically
11:35reducing carbs is the key to weight loss
11:37and Better Health but is it really that
11:39simple let's look at the data first a
11:422023 study published in the Journal of
11:44internal medicine examined over 371,000
11:48middle-aged and older adults over a 23
11:51and A2 year period the researchers
11:53looked at low carb diets and lowfat
11:55diets and their impacts on death rates
11:58they found that low carb C diets were
12:00associated with higher risks of death on
12:02the other hand diets with higher quality
12:04Cubs were linked with lower risks of
12:06death from all causes including heart
12:09disease and cancer second another 2023
12:12study published in the British medical
12:14journal conducted a systematic review of
12:16the randomized control trials they
12:18compared seven popular diet programs
12:21including the low carb and Mediterranean
12:23diet to assess their effects on death
12:25rates and also major cardiovascular
12:27events the find showed that the
12:29Mediterranean diet and the lowfat diets
12:32reduced the risks of death and heart
12:34attacks the Mediterranean diets also
12:36seemed to lower the risk of stroke other
12:38diets including low carb diets didn't
12:41show any significant benefits over
12:43minimal intervention the third study is
12:45another 2023 study titled a heart
12:48healthy diet for cardiovascular
12:49prevention where are we now and it
12:52highlighted that the Mediterranean diet
12:54DASH diet and plant-based diet Remain
12:56the leading heart healthy diets
12:58according to C ology professional
13:00societies so what do these studies tell
13:02us well it's not just about cutting back
13:04carbs but also choosing the right kinds
13:07whole unprocessed carbohydrates like
13:09whole grains whole fruits and
13:11non-starchy vegetables are packed with
13:13nutrients and fiber that support the
13:15heart and overall well-being it's the
13:17refined carbs and sugar from chips
13:20biscuits and fizzy drinks that we want
13:22to cut out now what about salt well we
13:24also want to reduce salt from our diet a
13:272021 study published in the Journal of
13:29circulation looked at 85 trials and
13:32found that as sodium intake decreased
13:34both systolic and diastolic blood
13:37pressure decreased across all levels and
13:39most of the sodium from our diets about
13:4180% comes from restaurant and packaged
13:44foods and while many of us enjoy the
13:46taste of salt our taste for it can
13:48decrease over time as we get used to
13:50eating less so what is the best diet
13:53well the best diet is the one that you
13:55can stick to that has these fundamentals
13:57a vegan diet can work paleo diet can
14:00even work Mediterranean is an option
14:02even a well-designed low carab or keto
14:04diet can fit most of these fundamentals
14:07for example you can have a low carb
14:09pizza that's high in fiber and protein
14:11low in salt and saturated fat and uses
14:14cauliflower for the crust and again the
14:16best diet is the one that you can stick
14:18to over the long term that follows these
14:20fundamentals and make sure to check out
14:22this next video here on how
14:24time-restricted feeding can also be a
14:26part of a healthy diet and a massive
14:28thank you to all of the patreons
14:30supporting the channel

About this transcript

This page contains the full transcript of Why This Diet is Strongly Suspected to be the Best by Dr Brad Stanfield, generated from the public captions YouTube serves with the video. The transcript has 2,594 words across 392 segments, with the original timestamps preserved so you can click any line to jump to that moment in the embedded player.

What you can do with it

Use the transcript to take notes, quote the speaker, build a study guide, generate a summary with ChatGPT or Claude via the YouTube Summary tool, or export it as a timed subtitle file with YouTube to SRT. You can also re-open it in the transcriber to translate the transcript into 100+ languages.

Free YouTube transcript tool

YouTube2Text is a free YouTube transcript generator — no signup, no daily limit. Paste any YouTube link and get the full transcript instantly, with timestamps, click-to-jump, translation to 100+ languages, AI prompts for ChatGPT, Claude, and Gemini, and exports to TXT, SRT, VTT, or Markdown.