Layne is out here busting allll kinds of myths

Yes this was my experience. I lost 50 pounds eating lower calories, but eating healthy carbs and lean protein. And I have kept the weight off!

It's all a big puzzle and everyone is arguing that their piece is the most important.

I have been on keto for over a year now and have lost more than 50 pounds, some of which was lost before I went on keto. None of the "keto-ers" I listen to are saying that energy balance doesn't matter. It does. Period. The point of a ketogenic diet is to lower insulin levels, which in turn lowers your appetite and voila; YOU EAT LESS! High carb, low fat works for some, but not all.

Layne, I enjoy your videos and don't really disagree with anything in this one. Except one thing I think you are overlooking is insulin resistance: how you get it and its effect on metabolism and weight loss/gain. People who eat high carb (especially high sugar) diets and combine that with frequent eating never give their bodies a break from the insulin assault. The high carb foods shoot insulin up high and the frequent snacking never lets it fall all the way down. Over time, this wears out insulin receptors and in response your body has to send insulin higher each time you eat to do the same job. But that just means it takes even longer to fall and is even more likely to get knocked back up by the next meal or snack before it has fallen to base. This is what Dr. Jason Fung refers to as the "vicious cycle" that leads all the way to type 2 diabetes. Thanks to the work of Dr. Joseph Kraft and Dr. Fung, we now understand type 2 diabetes to be simply severe insulin resistance - the end stages of that vicious cycle that may have taken a decade or more to occur. What Dr. Kraft found was that most people who are overweight are also insulin resistant to some degree (he categorized them into 4 different buckets). When you are insulin resistant, it is much harder to lose weight because the high insulin you have all the time is preventing stored energy (carbs or fat) from being accessed. So when you run out of energy from the food in your blood, you get fatigued as your metabolism crashes due to lack of available energy. Yes, calories in calories out, but the rate of calories out goes way down when you get fatigued in these energy crises. There are 2 ways to reverse the insulin resistance and repair your metabolism: a very low carb diet or my preference, Intermittent Fasting. Both have the same goal - lower insulin for long periods of time in order to allow your damaged insulin receptors to heal. I prefer intermittent fasting for many reasons. The main two are because the keto diet is too restrictive and not enjoyable (and thus not sustainable for most) and also fasting gives your cells and even longer and deeper break from insulin than low carb which still has insulin release for protein and carbs (its not 0 carbs).

I tried Keto for years (three years and half), I lost weight at the beginning. Three years later I was slowly gaining weight. Because I didn't think calories mattered, I reached 135kg from 115kg when I started. I was using healthy oil liberally over eggs and steak and salad. I loved my "bullet-proof" coffee. Carbs only came from vegetables for me. I didn't eat sugar, bread or pasta for three years and half! I even reduced milk and yogurt (as per Dr. Berg advice) I was an anti-carb fanatic. I was pretty much in ketosis all the time. My hunger wasn't suppressed even when I tried 16 - 8 intermittent fasting, I was eating a lot of Keto friendly food. After this weight gain (and years of blaming the washing machine for tighter fit clothing :D), I realised the problem wasn't my diet. It was my relationship with food. I didn't want to assess what I was eating, or paying attention to the caloric density of it. I download an app to track my calories. I bought new smaller plates, reduced my portion and I'm back to eating carbs. It has been a year, and I'm 25kg lighter, feeling much better. I eat what I want but sacrifice the size. I exercise lightly (120 min walk a weeks). I'm about 10kg away from my ideal weight and body composition I have nothing against Keto, but it wasn't the solution to the problem of overeating I had.

The best results/fat loss I've ever experienced was from cutting off carbs

I admit this is anecdotal: I have been doing keto for less than 3 months now, NOT because I want to loose weight (though I need to) or to be healthier, but for one single purpose, to stave off diabetes that my doctor says I'm dangerously close to (from my a1c results). I'm a fat guy who loves to eat. I don't count calories, I eat when I'm hungry, I don't fast. I have a sedentary desk job and exercise sparsely. I've lost 25 pounds in less than 3 months and reduced my a1c number. I eat bacon and eggs every morning, my dinners are corned beef and cabbage, sausage and hamburgers with cheese always with a veggie. I even snack at night; macadamia nuts, pork rinds or pepperoni. I am eating more fat but I am not storing more fat. I'm losing it.

Layne Norton and Thomas DeLauer; fight to the death 🤛

I wish you had links in the description citing the studies referenced!!

My takeaway from this: In the context of fat loss, we could pick any of the two, as long as you're in a caloric deficit. I just happen to prefer low carb to manage my cravings 🤷‍♂️

Dr. Layne, I remember coming across your videos on the insulin hypothesis 5 years ago & being so angry it didn’t fit in with my Keto diet. 5 years later on a higher carb flexible dieting/tracking lifestyle at my leanest and healthiest @ 8%bf, can’t say I don’t find this video wildly scientific & entertaining. Thank you

It's a little more complex than that. Glucose is not a clean-burning fuel. The mitochondria produce larger numbers of free radicals burning glucose... as opposed to ketone bodies. Carbohydrates also down-regulate the production of antioxidant enzymes. Ketone bodies don't. Therefore, oxidative stress and inflammation is significantly increased with LFHC... as opposed to LCHF.

I am catching up on your videos, and what stands out to me is that they just make sense. No miracles, no tricks, no BS. Science trumps broscience. Keep up the good work.

“Or moderate amounts of carbohydrates and moderate amounts of fats.” 🤯 finally someone who is pushing common sense and moderation.

Thanks for this. Been having good results on keto, but I totally get where you’re coming from. Keto helps me surpress hunger, so basically I’m eating less.. If I eat carbs, I want more. At the end of the day it’s the calories that count.

Just discovered the is video. Wow, Layne has gotten so much better at his presentation skills as he’s grown his channel

Yes losing weight always requires caloric deficit but a low carb diet is still immensely beneficial. I am prediabetic and with a low carb diet my blood sugar is stable throughout the day and I always feel great instead of being drowsy and tired after a high carb meal. Also sugar is poison period. I get headache and very irritated with a cup of Starbuck with too much sugar in it.

İ was avoiding carbs,till see this video then what? İ started to eat them and man finally i felt that i ate a meal

I bet keto would lower insulin Vs moderate carbohydrate at a calorie maintenance

I watch a LOT of Keto videos from a LOT of Keto advocates, and I never hear any of them hyping Keto as a cure for everything. They all are pretty honest about what it is and the limits of what it can do.

Layne is spot on. If you do not believe it try the experiment yourself. I did and my keto diet of 1800 calories caused the same weight loss as one of reg high carb meal of 1800 calories . The exact same.

you keep quoting "the research shows". Need more than that to convince me

For a person who is not pre-diabetic he is right that you can lose weight on these other types of diets but for Americans who have the largest obese population per capita in the world it makes more sense that the ketogenic diet be recommended for people with sedentary lifestyles, who respond well to it. My sister's inflammatory markers have dropped significantly her blood sugar has dropped significantly and will be testing her A1C shortly. The ketogenic diet is not a magic diet but it is proper nutrition. If insulin in the bloodstream causes a person to retain fat instead of burning it then the ketogenic diet makes sense for everybody. The only stipulation being non pre-diabetic bodybuilders

Still preaching calories in/calories out. No, it's not that simple. You're not taking into account how metabolism changes in response to what you eat. Of course anyone can lose weight by restricting calories. The trick is not to gain the weight back. People almost always gain the weight back on a low calorie diet because they are always hungry and feel deprived. Dr Lane needs to watch The Oetiology of Obesity lectures by Dr Jason Fung, and read The Obesity Code. Ivor Cummings has a lot of good info as well.

Please do a more in depth literature review.

Good video! Unless you’re insulin resistant.. as I am.. this makes a lot of sense. I don’t care what research & science says.. I know my body. Even in deficit, I cannot lose weight with a moderate to high carb diet. This is why Keto has worked for me. Even before Keto, I lost 117lbs on low carb/high protein diet .

It's all about eating good quality whole foods and listening to your body! Intermittent fasting,and meditation. Wimm Hoff's breathing exercises! It has all changed my life dramatically! Cheers everyone!

Carbohydrates aren’t the problem and fat isn’t the problem. Hunger is the problem and carbs and insulin fluctuations trigger hunger while blocking fat metabolism.

Would love to watch him debate Jason Fung.

Insulin is the fat storing hormone period. It’s the key 🔑 too either storing fat or losing when it’s not present.

would be very interesting to watch a debate between Layne and Jason Fung or Ben Bikman. Veeeery interesting

You don't store more fat on a high fat diet. What BS.

THANK YOU!!! I've been saying this, but no one actually gets it. They hear one thing from a circumstance of one person, and then they freak out about the thing itself instead of actually realizing what's going on.

Sigh... yet another Keto denier. I don’t care about the “myriad” of studies Layne. Been Keto for a year and a half. Lost 78 lbs. I’m a 32 waist at 51 yrs old and benching the 100 lb dumbbells. If anyone can achieve sustainable results on other diets, more power to you.

Also, it's essential to recognize the role of a hormone known as ASP (Acylation Stimulating Protein). Much like insulin, ASP promotes lipogenesis, contributing to fat storage in a manner akin to insulin. Therefore, if you're aiming to reduce insulin by consuming less carbs and more fat, you will consequently trigger an increased secretion of ASP. This hormone will similarly affect your fat storage, yet it lacks insulin's advantage of enhancing the carbohydrate burning rate in the muscles. Moreover, your body doesn't have to convert carbohydrates into fat, meaning there's no caloric loss in any conversion process, as nothing needs to be transformed. This understanding underscores a common misconception: individuals attempting to manipulate their hormones may overlook that insulin isn't the sole hormone performing this function within the human body.

I was always my tiniest when I are very high carb very low fat. Then got keto and carnivore brainwashed and just have never been my petite self since then. Making the correct adjustments now🍌🥔🍉🫐

I love you Layne! So addicted to your busting myths! You are amazing! I wish i could have you as my coach!

This guy has a vast misunderstanding of the human endocrine system.

I feel mentally more healthy being high carb appose to high fat and I feel as though this has a lot to do with how carbs suppress the stress metabolism I don’t think keto long term is good for your health personally. In times of abundance carbs are present in the human diet historically speaking which would logically signal higher order functions in the body

The reason I like higher carbs and whole unprocessed foods is volume. I like big meals and I like to snack, and it makes it a harder to overeat on calories when my diet is mostly lean protein, whole fruits, and non-starchy vegetables.

Getting agitated isn’t attractive

Found this really beneficial Layne. Remember seeing a study some time ago stating even within the presence of no insulin response from olive oil but still gained weight because of the surplus of calories.

Everyone’s body type is different. Some people can’t lose weight as well on high carbs

Hormones>calories

I agree with most of what you are saying but I think you should also consider foods that cause inflammation (seed oils, chemical sweeteners, sugar etc) and how that chronic inflammation can effect long term health, or lack thereof.

Insulin is the most important factor in loosing weight, gaining weight and building muscle thus obsessing over it is natural and normal.

I agree to an extent. This works for some people, but the keto diet jist works for different people. I was lifting and running while eating carbs and i couldnt lose anything, i switched to keto, ate about the same amount of cals and lost like 30-40 pounds in a month. I wasnt doing any workouts.

Do what works for you, after 20 years of being moderately overweight I cut out processed foods, excessive sugar and Carbs including bread and I'm the cleanest I've been In my adult life. Also exercising regularly and feeling physically great. 35 pounds lost in 5 months. No Chips (fries) and very little beer helps enormously as well. Carbs are a problem when consumed in the amounts the average westerner devours.

I'd still love to see the experiment where you compare my red meat/veggie diet (2700cal/day) to an all Snickers diet at 2700cal/day and tell me that person and I will have the same metabolic result. Absolute garbage. Calories and hormones both matter.

I’ve lost 55 pounds and still going on a carnivore diet. So I’ll stick to it, but thanks.

I mean what I got out of this is that both calorie deficit and what kinds of food you eat matter when it comes to sustainability. Like staying on calorie deficit while on a high sugar diet sounds miserable, one "king sized" snickers bar is 440 calories so if I want to have 2000 calories per day that's only 4.5 snickers for the entire day.

Fuck it... I'm just going to eat pure protein

High fat = high NEFA = lipotoxicity, endothelial dysfunction, insulin resistance and much more. Weight loss is not everything!

Message to Biolayne...the 1970's wants their science back...

So am I understanding this right:, eat carbs, fats, protein so long as they add up to the calories you need to lose weight? For example, if you are eating 1200cal a day, it doesn't matter what the source is, you will lose weight? Just trying to keep it simple with my example. Thanks in advance for any responses.

Not all wrong. Just some wrong. Having lost 50lbs on keto and lived with horrible knee pain for years, I can tell you that inflammation is not reduced with the fat loss but during the fat loss. My knee pain returns, without much weight gain, if I eat inflammatory foods (sugars, high carbs, bad oils). My knee pain goes away again when I return to LCHF. Strictly cal reduction reduces metabolism. On a LCHF diet my body will burn more calories. My body tuned to HF will also work longer and harder without dips in energy level while fasting for 36 hrs. If I had pasta in moderation and a low-fat chicken breast, my body would quickly crap out begging for more fuel to burn and refuse to get fat fuel from storage.

This does make sense from a purely fat/weight control perspective. However he doesn't address two main points of why high carbs are bad. 1. The health risks of high carbs, carbs where never ment to be eaten in the amounts that we now do. 2. Fat is very filling, if you eat a high fat diet of the same calorie count you will feel more full. This will help you keep to your calorie intake.

Finally someone who knows what they are talking about lol. Calories in calories out that's what I did to lose 30kgs in 3-1/2 months on a high carb lean meat zero oil diet with potatoes,rice,pasta,and heaps of fruits like mangos,watermelon, mixed berries and bananas.This was three years ago and I haven't been sick in anyway ,I'm off all medication at the age of 49.Just eat clean ,do a little exercise and it's easy to stay healthy.I have one cheat day a month.

Great film quality Layne. What camera do you use? Btw great content as always.

What about the affects on your Metabolism? Maintaining your metabolism by replacing Calories from Carbs with calories from fat vs. constantly lowering your Metabolism by constantly lowering your Calorie intake just to continue to burn fat?

Dr. Norton, could you share a link to the best study(ies) that supports your opinion? Doesn't recent research call into question the calories in, calories out hypothesis? Thanks.

I still need to keep hearing that I'm afraid of carbs and insulin Lol 👍

Layne please, would you turn on community contributions for this video? I want to put Italian subtitles for the entire video, people need to hear this all over my country, please would you allow me to translate it? Thanks!!

very balanced and sensible summary in a world where the debate about food choices have become a, frankly absurd, subset of our evermore polarised political and social identities

At the end of the day you can eat whatever you want as long as you're on a calorie deficit some doctors say calories doesn't matter but it does also what you eat matters but even if you decide to eat junk but you wanna calorie deficit you will still lose weight but you won't be healthy and you also will not look healthy which is why you should eat more healthier and make it a lifestyle I don't believe in cutting carbs out it is not sustainable for life and people end up going back to their old ways and worse so people can eat from everything as long as they are on a calorie deficit and are trying to eat more healthier but also having their treats its fine

Wait, there is a confusion. Insulin does not shove fat into fat cells. It is HSL which transports fats via the lymph system...NOT via serum insulin...am I mistaking this somewhere?

Please for the love of god. Show this to Joe Rogan .. who’s just “ chuntered” on about insulin spikes ( which he knows absolutely nothing about ). In fact Joes bro science about anything except MMA sport is next to nothing. He even was forced to publicly apologise about his Covid “assumptions” . He’s entitled to,hid opinions.. but he has ABSOLUTELY no evidence based knowledge on anything … I’m sticking. With LAYNE who has impeccable credentials

He makes sense and the reason it makes sense is anyone who tells you calories don't matter just hasn't done their homework. Insulin is a natural hormone that is used precisely because the human body was developed to....process carbs. When I do keto, I still count calories because I did a little experiment. I made a cream cheese dessert. It was 2 blocks of cream cheese (16g carbs, 1120 calories), 1 cup heavy whipping cream (0g carbs, 800 calories), and 1/2 cup splenda (12g carbs, 48 calories). It was total of 28g carbs and 1920 calories. I ate about 3/4 of this amount and my weight loss stalled, because I had eaten my BMR for that day. Yet, it was 20g carbs which is keto friendly. So, calories still matter.

While you nod towards it, there is a difference between diet for younger fit people (your major audience) and obese, insulin resistant, pre-diabetic older folk for whom controlling number of insulin spikes from carbs becomes important. You often do not make this distinction clear in your videos so I have to read between lines. Would be good for instance to discuss optimal diet for older (post 60) overweight people trying to regain muscle against age (sarcopenia is rampent- and your time will also come). But appreciate your videos.

My problem is that I can't eat a couple of pieces of bread, I have to eat the whole loaf. It's all or nothing for me.

This has been very helpful. I've been experimenting with different diets and now I know what I'm doing wrong. I thought my diet was a calorie deficient but maybe not. So I have to make an allowance in calorie tracking for inaccurate food and activity calculations. I will focus on protein and fibre intake too. Looking forward to the next video.

Cutting carbs and manipulating insulin was the only method that worked for me to dropped my body weight and put on lean muscle. My gym regimen and good sources never changed; just the timing of my meals and incorporating intermittent fasting 4x a week.

low-carb/keto is still the best for initial fat-loss though. a metabolic state (ketosis) that burns fat as its primary source of energy means that a diet that is inducive of this (low-carb ketogenic) is obviously the logical choice. it also pairs excellently with fasting, they are perfectly complementary to one another. once desired fat-loss has been attained however, and you are as lean as you would like, then i'd essentially agree with you more or less. CICO and eating at maintenance is the main thing to stay lean, just make sure those calories are coming from good sources. ignore processed and refined junk foods, excess sugar, sugary beverages, trans fats, get adequate protein and fibre to ensure satiety; basically just eat real food. but if you're fat and are trying to get lean, keto and fasting is the way to go

Given that there is no (significant) difference between low carb and high carb diets when calories and protein is the same, why is it neccesary to track carbs and fats? Why not just track Calories and protein?

Misses the key words “insulin : glucagon ratio”. When this is high (on a high-carb diet) then the body is anabolic and storing fat and glucose, but when it’s low (ketogenic diet) the body is catabolic and tearing down fat i.e. it’s a fasting mimicking diet. So the problem with high-carb diets for weight-loss is the *necessity* to switch between anabolism & catabolism in order to lose weight, which involves a lot of hunger. No such difficulty on a ketogenic diet because you’ll be in a steady catabolic state as long as you don’t over eat…and you won’t because you naturally won’t feel hungry because your body has access to all the energy it needs via catabolism. Conclusion: sure you can lose weight on a high-carb low-fat diet, but it’ll be hard work as you’ll be hungry all the time.

Consider that over time the sugar consumption you mentioned will lead to a fatty liver and toxic visceral fat deposits. This will lead to inflammation and will inevitably cause a host of other health issues. So sugar consumption does matter a great deal. You might lose subcutaneous fat by simply restricting calories either way. But you will also increase damaging liver and visceral fat, that can't be seen, if you consume sugar in excess. However, this may be a recent discovery so 5 years ago this might not have been known. I also know, they don't know causation for the improved blood numbers. They do always assume it's the fat loss. But they never proved it. If you've ever had a family member with type-2 diabetes you'll understand exactly what it means to not be able to lose fat even though that's what the doctor says they need to do. Watch them eat. They'll limit everything but they'll graze all day. Ask yourself, if we know high insulin stops lipolysis then does it make sense that spiking insulin all day even with calorie restriction would be a great method?

Have u heard of Jason fung he wrote the obesity code. Basically he says it's not about calories because certain calories are worse than others if your insulin is high u can't burn fat. Refined carbs are bad compared to other calories for example fat. He said in a research paper that they induce a 300 calories deficit on a group of people but instead of losing weight they gained like 20 lbs because they injected them with insulin so their body just stored more fat even they were in a deficit. Of course it's still about calories you can't eat as much as you want but it's harder to lose weight with certain foods even if they are lower calories

You saying we need to compare diets based on their calories.. no.. we need to compare diets based on hormonal response. A high carb/low fat diet.. based on calories.. will result in more fat being stored.. a low carb, high fat diet will result in more fat being utilizised. Carbs get turned into fat. That’s why eating 2K calories of brownies wil make you gain more weight opposed to eating 2K calories of broccoli and salmon.

The thing is for most people who are battling weight, hflc doesnt make them as hungry so its way easier to eat less and be satiated.

I’ll defer to these Doctors, Researchers & Real World Athletes & Trainers Gary Taubes, Jason Fung, Arthur DeVany, Mark Scission, Luis Villasenor, Dr. Shawn Baker, Brad Kearns, Joseph Mercola, Josh Axe, Will Cole, Ben Greenfield, Alex Fergus, Rhonda Patrick & that’s just a few. Carbs are not evil but the over consumption & the type and timing are important when it drives insulin up. We know the two biggest factors in longevity are number one the amount of insulin you burn through & second the amount of inflammation you have in body. A Higher Fat, Reduced Carb & Adequate Protein helps tremendously with both. Any “diet” will “work” depending on what your definition of work is, but at what cost to your long term overall health. Another very important point our specific genetics will play a huge role on which eating style will work for a particular person. Any eating method that reduces overly processed “foods” and directs you to eating more single ingredient dense actual foods & less sugars in disguise is a step in the right direction. Also there is absolutely nothing wrong with a N=1(Self) experiment. If you are Sergio Olivia & you doing your RC Cola & Pepperoni Pizza Diet(He Did that for real) & you look as good as him & if your health markers are all good well great it works for you & your genetics & your situation. It may or may not work for me however but I’m not arrogant enough to say it’s stupid or doesn’t. The Food Industry wants us to continue to buy their cheaply made “foods”. They have a very, very high yield versus steak, chicken, pork, fish butter, asparagus, cauliflower, eggs & etc. Check out Dr. Fung’s The Obesity Code book or Mark Sission’s new book The Keto Reset Diet. Check out others if you want more well researched information on Ketogenic.

Such a brilliant video thank you!

What people need to understand is, when calories are equal, the fat loss is equal with both diets. All studies point to this and anyone who claims otherwise is as smart as people who believe the earth is flat. Now, the one benefit of a low carb diet is that more fat = more satiety, That’s it. No magic. Insulin doesn’t matter for shit when calories are equal. Which diet is better? The one you can stick to. IF you like eating more fat and low/no carb, go for it. IF you like eating more carbs/less fat, go for it. As long as calories are equal in the two diets, the difference in bodycomposition Will not be noticeable. Protein also plays a role, but that is another story.

If this is the case, why would anyone who is obese consume a high carb diet if they have high a1c, high glucose, high insulin and triglycerides that would be causing more excess sugar (carbs)to be stored as *triglycerides* makes no sense to eat high carb in that case.

In this video he emphasises the need to compare total calories. Sure. I just cannot see how high carbs can be defined as having low calories if the aim is to hit calorific deficiency. Perhaps he meant to say high carbohydrate dietary percentage.

The video is so straight forward it makes it seem obvious. Great job.

I lost the most stubborn fat by lowering carbs and insulin. Segment of population is unable to metabolize carbs properly. Once all underlying issues are addressed carbs can be re introduced.

What a great video I love it! I personally am a vegetarian for health reasons. I have one slight disagreement: Even though losing weight is beneficial regardless of method, imo most low carb diets are high in carcinogens and other bad things that don't show the bad results until 20 or 30 years later. IMO either low carb or high carb can show good results in the 10 to 20 year time frame (provided that both of these are using the healthy version of their foods). As you get older it becomes a percentage game ie: which diet is more likely to let you live to a healthy 90 years or 100 years. My opinion based on viewing hundreds of KZfaq presentations is that plant-based whole food (with adequate protein and good exercise) is your best bet.

try different things, what works for me: cut out or minimize junk food, processed foods, bad fats, alcohols, and all forms of sugars. prioritize quality protein. small portions of leafy vegetables. one fistful of starchy/complex carbohydrates like tubers and rice. no fruits.

I did paleo had good results, keto had good results, vegetarian had good results, doing no "diet" at all had good results. Now I kinda eat whatever taking all my favorite things I learned from doing each and its working great. Glad you kinda just summed it up for me.

What about the differences in hormone production? Wouldn't low carb high fat be better in terms of net effect due to improved test and GH production reducing muscle loss/increasing muscle gain during a cut? I don't know, I'm just asking.

Layne, I have seen you make this statement in many of your videos: "Make sure you're getting enough protein and enough fiber." I'm 5'10" and 182 lbs. How much is "enough protein and fiber"? And does this amount change if you're trying to gain muscle versus getting shredded?

Some people apply to the fact that they are sensitive to some foods , these people are those who are usually fat from their childhood , sugary carbohydrates increases insulin and cuases weight gain , for example I'm not like that for me it's all about overall calories , but for those with this hormonal issue it's about what they eat

So if a caloric deficit by itself can improve insulin sensitivity then how do some skinny or normal people get significant insulin resistence? Because they're ethier slightly in a caloric surplus or deficit and that shouldn't be enough to get to type 2 diabities level of insulin resistence to the point where you're at greater risk for all kinds of different neurodegenerative diseases.

Ok. the problem with this argument is that it's centered around one hormone, insulin. You need to talk about other hormones that take part in homeostasis, hunger and satiety hormones, stress hormones like cortisol, testosterone, etc. They all play a part. react differently with different types of calories. Some people cannot control their hunger on a high carb diet, they end up eating more than they can burn... if everyone could control their caloric balance then we would all be in good shape. The thing is, hormones are in control. A caloric deficit will have you lose weight in the short term, but it's hard for many to keep up.

Hi Layne, Beyond body composition could you speak to the overall health benefits of a low insulin diet? There seems to be quite a lot of research showing the benefits of fasting and low carb diets in relation to cancer and some other metabolic diseases. Dominic D'agostino in particular is a huge advocate for the ketogenic diet for diseases such as Alzheimer and Cancer. Do you believe the same results would be achieved by holding a normal BMI and not eating to excess?

I think this is a balanced view of the overall picture, I'm a high carber and it works absolutely fine for me. I've been low carb in the past and it did work for weight loss but I could stick it long term. It's really about what works best for the individual.

This is the best video on the topic in the internet. Amazing job as always, Layne.

When you talk about carbs, I think uneducated people think of: doughnuts, cookies, chocolate, pizza, cake etc. We mean things like: Oats, potatoes, yucca root, brown rice, quinoa, whole wheat (bread, pasta, wraps). These contain natural sugars that are good for the brain. When I said that I quit keto because it triggered my depression and anxiety, some keto-ers said my body is addicted to sugar and I am an emotional eater. I don’t think they know what are carbs.

I think the real question is if the caloric deficit is the same, will low-carb and low-fat have identical results?