"Do you have time for an 8 hour episode?". Chris, if you made 8 hours of content, and it was half as engaging as this presentation, I would gobble all 8 hours!

Now I really want to see a similar study with two vegan diets: one low fat and one somewhat high fat for a typical vegan diet.

I just got back home from holiday. I went from 192 to 201 lbs. Which is about the same, so I'm real happy about that 😊

"So my total cholesterol went from 207-277.' So that is about the same ." He said that with a straight face & all. Clearly, he missed his calling. Should've been a politician instead .

"My total cholesterol went from 207 to 277 which is about the same." 🤣 I laughed out loud so hard after this. How can these guys be this out of touch with reality? Well, whatever you have to do to stick to your untruthful views of reality.. 🤷‍♂

Just at the beginning, but when I heard total cholesterol of 277 is the same as 207 I literally exclaimed, “WHAT!?” and then when I heard 136 to 201, I exclaimed, “IN WHAT WORLD!?”. EDIT: Made it further into the video - super interesting, especially considering my latest video on hunger and keto. I’ll need to look over the data again!

Your humor, editing are amazing !!! Please, please if possible make a health documentary!! It’s your calling!! At least a 30 minute long series. Please!!

When he said his numbers were the same (after eating those eggs) I was drinking tea and I have never been closer to doing a spit take in my life. We need spit take warnings!!! But seriously… completely nuts! Thank you for the videos! You and Dr Gil are my favorite go-to nutrition channels. You are very entertaining and yet scientific, who knew that was even possible!

I didn't know this either: "Satiety and satiation are related terms that are often used interchangeably, but they actually refer to different aspects of the feeling of fullness and satisfaction after eating. Satiety refers to the feeling of fullness and satisfaction that persists after a meal and suppresses hunger and the desire to eat again. It is a longer-term feeling that relates to the overall energy balance of the body and can last for several hours after a meal. Satiation, on the other hand, refers to the feeling of fullness and satisfaction that occurs during a meal and signals the end of eating. It is a shorter-term feeling that relates to the immediate sensory experience of eating, such as the taste and texture of food. In summary, satiation is the feeling of fullness and satisfaction *during* a meal that makes you stop eating, while satiety is the feeling of fullness and satisfaction *after* a meal that helps you maintain a healthy energy balance by reducing hunger and the desire to eat." (From ChatGPT)

As a 2 1/2 year carnivore it took me a good 3 to 6 months to become fully fat adapted and my ketone levels stayed high so I’m pretty sure that my clear brain zero brain fog depression and anxiety gone are benefiting me on a ketogenic diet.

Nice! As someone who has eaten mostly plant based for five years, but who occasionally falls off the meat wagon, I can tell you that I can notice the negative affects on my body as soon as a few hours. Before I started, I had acne, inflammation in my back and joints, ED, and explosive bathroom episodes. Two weeks of nothing but plants (with homemade baked french fries no oil as my main go to for curbing cravings) literally cured all those symptoms. No more acne, no more inflammation, #2 Lincoln logs in the morning like clockwork, and improved bedroom performance. Since then, my body has become extremely sensitive to eating what would be considered a normal western diet. I think it's just because I know what healthy feels like. Many people are suffering, and they don't even know it. If they do know it, they assume it's just ageing or genetics, and they turn to doctors and pills to treat the symptoms. Yep, they treat the symptoms, but they don't treat the cause. Great video, my man - keep it up!

The backgrounds, your family members, the interviewed experts, and especially the video content are always so entertaining, great job! I've never seen a cooler grandpa and KZfaqr, thanks so much for another awesome video, Chris! 🌱

Ive just recently started eating 2 good meals a day within about 7 to 8 hours. Lots of fresh veggies, spuds, chicken & fish & some fruit each day. Occasionally bread & rice & pasta, but not huge amounts. kind of everything in moderation. The BEST thing I did was make 2 rules for myself. No added sugar to anything I eat and, stop eating at 7pm. Nada. Finish! No crap while I'm watching TV at night. I cook from scratch & use yummy olive & avocado oil with the odd knob of butter. It's a delicious healthy mediterranean, leaning diet with some milk & eggs some days. So far 8 kgs have just dropped off me. If I am truthful, the food that I am eating now is pretty close to what I ate before. I've always eaten good quality fruit, vegetables and nuts and high-fiber foods BUT I have decreased the amount I eat and now have a start & finish time and dont just endlessly graze and eat unnecessary calories. Also, get rid of sugar, It's unbelievably fattening

This is the complicated but exceptionally explained we need more of.

Oh my, I'm biased in favor of keto (perhaps not decades uninterupted), but I have two points to make, which I think are free from that bias: 1) Keto doesn't always mean low fiber. The types of vegetables prefered on keto often have plenty of fiber. And if people bake then there is also for example psyllium, oat fiber and coconut flour. I ate more vegetables after I started keto than before, even though only a certain amount was allowed (I admit my eating habits before were poor). So while vegan low-fat surely wins over keto in terms of amount and variety of fiber, keto can contain enough fiber. 2) The calorie rich foods do make it easier to have a much higher intake when a person isn't counting their calories. And you even explain why. With the calorie (and fat) intake of the LC group, it's a proof that keto works, that they lost any body fat at all, when based on calories alone, they should have been gaining it. This excess intake also explains the blood tests results of this study. And elevated uric acid - how much meat were they consuming? Keto done right improves metabolic markers in the blood. Most people on keto, if they are on it to lose weight, DO watch their calories. And on keto the calorie restriction doesn't cause hunger, even if satiation isn't effective on it's own to keep the calories low or reasonable. Even if they stop counting, they DO know to keep the portions smaller. I think I remember seeing studies where the same calorie intakes on LC and LF diets were compared and then keto WAS the more effective option for losing body fat. PS: Which group enjoyed their food more? That's also important for a sustainable nutrition style.

I LOVE and look forward to your videos!! I’ve been keto for 4 years and had much weight loss but at what cost?? Thank you for the eye opening fact based information!! I know it’s time to go plant base for many reasons!

Loved this! Thank you for taking the time to put this together 🙂

Thank you Chris. Your excellent, informative, entertaining content continually inspires me. Loved seeing your beautiful grandchildren and Annie looks amazing!

I believe the vegan diet that Kevin Hall used in the study was also filled with refined carbs (white rice, white pasta etc) which makes the positive results even more interesting.

I do not beleive anyone I see online is thriving on animal based diets. I literally felt like I might die on the keto diet and suffered ketoacidosis and low blood sugar so bad I couldn’t get up. Eating a banana gave me life. There’s no way people live like that .

So excited when I see one of your videos pop up! So well researched. Thank you!

This is one of the best channels on KZfaq. The production is excellent. The way you weave the info together and correct mistakes as you find them. It’s a 10 from me. 🤩

I cant tell you enough how much I enjoy your videos! Thank you for sharing

Really enjoyed this episode… so eye opening… I had no idea about the Inuit’s mutation , keto doctors reference them so much…..you are my hero ❤

I can't get enough of your videos .... sometimes i just want to call you to tell you to hurry up and release more ,more ,more .... Thank you Cris ...you are national treasure..

❤I love your videos! You're so wise and your explanations are clear and entertaining! I enjoy watching your family members participating in your videos! So sweet!❤

LDL: 136 to 201, the same Imagine seeing a tiny grandma who is 136 cm tall, and a 201 cm basketball player, and thinking to yourself... It's about the same, lol.

Great video as always. Can't wait for the interview with Dr. Bulsiewicz!

"Do you have time for an 8 hour episode?" YES please :)

stick of butter i almost threw up ,seeing that

Feel free to make longer videos 🤗 I love your videos so much ❤

I _am_ OCD like you! And I sure do love your videos! Keep up the great work! You address so many of the same issues and questions rattling around in my own head. ;)

Congratulations on the new grand baby. Adorable full head of hair...

Imagine people are out there eating MEAT only diets right now lol

Thank you for your content! This video came up on my KZfaq recommendations, and the timing of it was perfect. I was 2 days into my latest low carb diet run and watching your videos convinced me to give it up. So instead cooking up bacon and eggs this morning, it's steel cut oatmeal and wild blueberries. While I thought a high carb low fat diet was probably healthier for me, I could never get my mind to fully commit to the diet. But the way you structured and edited your videos really helped me believe your message over all the videos i've seen promoting keto / low carb diets. Great video -- love the editing and the length and depth of and information shared!!

I hear many stupid things in my life but that "one stick of butter a day" woman, caught me off the guard.

This ignores the studies published by the acc, Ada, and aha, showing that high serum cholesterol and dietary saturated fat are not good indicators of health risk. ApoB IS, and LDLs and apob are NOT similar.

Man, Kevin produces such good studies, I think it was also his team that did the processed food diet. Definitely need a book :)

Just the best KZfaq channel. Period. Thank you so much for what you do. It is very helpful🙏

Thank you for the good work you do. Great video !

Love your content, Chris. So valuable to have voices speaking up for science and against quackery. Many will still fall for the quackery, but you, sir, are doing more than your part to bring good science to the public. Bravo 🎉to you!

Something to consider on caloric density and satiation is that cultures who traditionally eat very rich foods (french) do so slowly and in a social setting. So taking people who are used to eating food extremely fast (americans) will offer different results than people who eat slowly in terms of satiation. In my opinion at least.

You have an amazing family.. bless you guys.. I don't eat a lot of processed stuff (just not interested cuz they make me feel terrible) ...but I'm vegan for animals!

Interesting. Here's what i know from personal experience. My exercise regimen was unchanged. I went from an omnivore diet (what the FDA would consider to be balanced) to a keto (nearly carnivore) lost 35 pounds and got off bp meds... migraines stopped. Slept better. Excema improved asthma all but went away... evegy levels up amd kore mental clarity. Went back to the normal FDA diet and all that started to reverse. So went back to keto/carnivore and weight back off mood better... sleep better... etc.

Make those 8 hours Chris. Seriously. Put them into parts if need be. Do it!!!

35% increase in LDL. "That is about the same. Also, did you know that 5 = 7?"

My absolute favorite things to see when I get off of work are my wife, cats, and then new plant Chompers vids

😮 since when is a 48% increase (LDL from 136 to 201) staying the same??

(I don't promote ketogenic diets or very low carb diets. Hypocaloric diets with low inflammatory agents tend to reduce insulin exposure and A1C fastest regardless of the macro breakdown). Glucose tolerance tests are contraindicated as diagnostic for people who have been on a low carb diet because glycolytic enzyme synthesis is suppressed when insulin levels are chronically low. In addition, the muscles load with free fatty acids in lieu of some glycogen, so the muscle cells remain "loaded" and there is less room to take on glucose, in addition to the pancreatic response to glucose being blunted (as the doctor indicated). We KNOW however that low insulin exposure reduces the disposal of glucose at the cellular level because emerging type 1 diabetics often have a reduction in insulin needs after a few weeks of insulin therapy. I mean we absolutely know that newly diagnosed type 1 diabetics HAVE glucose in their muscle cells, but aren't burning them. In a hypocaloric situation, ketogenic diets don't produce as profound a spike with a glucose tolerance test. It has been shown to reverse within 2-3 days of eating over 25% carbs. Insulin actually increases insulin sensitivity in the short term by stimulating synthesis of glycolytic enzymes. Keep in mind that while high glucose levels (140+) can destroy beta cells, insulin exposure is regarded by researchers as the primary mechanism of the development of insulin resistance at the cellular level. The pancreas' ability to produce and release insulin is not equivalent to insulin resistance but is often misinterpreted as being so. Here's the problem. Work with type 1 diabetics have shown that on a per carb gram basis, starches that have low GI, like al dente pasta and legumes actually require 150-200% as much insulin to manage over an extended period of time of 8-12 hours. The rise in glucose is very slow, but much of the glucose from those carbs is released and absorbed in a very delayed fashion as the fiber and intrinsic proteins are broken down, and it appears that there may even be sensors in the large intestine that sense the presence of "bulk" or stretch, and trigger the pancreas to release glucagon which raises blood sugar, and requires extra insulin to counteract. There is no doubt that high gluten pasta requires more insulin on a carb gram basis than carbs with less fiber and associated proteins. The gluten forms a gelatinous covering around starch granules that causes the delay and also the glucagon release signal. Harvard has confirmed this with high gluten wheat products. (I wanted to add that excessive fructose gets turned into liver fats which can make the liver insulin resistant, and fructose (and alcohol) also yields uric acid that also causes insulin resistance so basically you have three options for carbs: 1) Fructose yielding sugars-see Uric acid and fatty liver. 2) Slow digesting glucose polymers like beans and some grains which provoke glucagon release, demanding more insulin to manage and 3) Easily digested glucose polymers like rice, potato and yams and a few other sources like plantain and tapioca that don't provoke gut irritation leading to glucagon release or possibly other mechanisms of spiking blood sugar in a delayed fashion, however, these starches provoke a fast increase in blood sugar that may be above the euglycemic range. This can be blunted by combining with cellulose and resistant starch, protein and fat, or by consuming around activity. I've seen people drink 75 grams of glucose polymers during a 1 hour workout and not had their blood sugar go much over 100.

Thanks again, Chris -- your videos give my "new broom syndrome". I often think the one I just watched is the best one yet!

I love your science based, level headed videos. Thank you from the bottom of my heart. You do the study so I don't have to. Thank you.

Thank you again for all your research! Awesome!

This channel is like a shining light in the dark of night. 💡🔦🕯️

Another great video, I'm always stoked when a new video of yours pops up!

More Gold Chris,. Thank you for all your hard work.

That's not a more or less trained pancreas that affected the glucose tolerance test. It was the fatty blood in the LC diet that caused insuline resistance. It is explained in detail on Liver Rescue by Anthony William.

According to Dr. Paul Saladino, glucose intolerance in ketogenic diets are due to cells that can take in ketones, preferring ketones as the energy source rather than glucose, as long as the fat fuel is available, and thereby leaving elevated glucose in the blood and give the appearance of insulin resistance. I would like to see the glucose test performed on someone who is on a keto diet where they regularly have a post-prandial insulin spike due to adequate intake of protein per meal, not the "stay in ketosis even during meals" version of keto. Or the glucose test performed on someone that has just done steady state cardio and/or HIIT to test how well glycogen stores that were depleted soak up the elevated blood sugar. As for LDL cholesterol, the study with coconut oil and pigs is suspect if the pig feed was primarily starchy grains. Chronically high insulin due to meal frequency and blood sugar spikes wear down the arterial wall, while causing the liver to not recycle small LDL particles into larger forms, allowing these small particles to stay in the blood and enter the gaps of the arterial wall created by insulin (and insulin resistance) remaining in the blood for prolonged periods of time to lower blood sugar. (Randle Cycle) These small LDL particles then get oxidized in the arterial wall, attacked by white blood cells, and plaque is then formed. The original study decades ago, for LDL cholesterol utilized a diet that consisted of 30% net carbohydrates and labeled that "Low carb" when that is approximately 150g's of carbohydrates based on a 2kcal diet. That is too high to be considered a low carbohydrate diet, and due to the Randle Cycle, too many carbohydrates and saturated fat will cause triglyceride levels to rise if exercise (both cardio and strength training) aren't used to help utilize the blood glucose and potential fat fuel. Furthermore, ketogenic omnivorous diets can make use of monounsaturated fats (from avocado, avocado oil, nuts, seeds, olives and olive oil) to supplement their fat intake. Monounsaturated fat is shown not to raise LDL cholesterol. As well as stearic acid. If you're going to have net carbohydrates in your diet, fiber becomes necessary (soluble) to blunt the blood glucose spike. Insoluble fiber can also help with blunting fat absorption(good for cholesterol control) and protein absorption(not good). Without many carbs in the diet, fiber isn't necessary at all.

i am always looking up books to read after your videos :-)

Probably the best KZfaq video that i have watched. You have finally proved to me what diet i should be eating and the world is being conned by highly paid spin-doctors. Confusion keeps the peasants in their place. Thank you, Thank you. Keep up your great work and I appreciate all your hard work reading all those technical reports. Victor

Oh, I also love your family escapades and the natureful scenery in your videos. I truly believe those who enjoy carnivore really do not or rarely care at all about studies that citicize their dietary choices. They smile and enjoy what they eat and seem to consistently say they feel better, and great. I still believe in saving animals lives however.

Another incredible, insightful video my friend, gaining more and more wisdom every time. :) And i really mean it, i appreciate the effort you put into all the research you've done over time. I don't personally have the dedication or desire to do research as i have other interests i devote my time to, so watching scientifically-minded people like you is incredibly helpful. I have no doubt that even the future generations, including your grandchildren could benefit from this. After all, what can better than looking back and knowing and being proud of how great/smart your grandpa was no? :) All my grandparents are long gone, but i still have the memories and knowledge they shared from the time they were alive. Keep up the great work, for yourself and all those who are yet to come :)

My grandparents were lifelong diabetics. I remember as a kid going to visit and the house always smelled like grease. This was in rural Indiana. Meat was a mainstay. I honestly didn't even know what lentils or quinoa was until my mid 20s. I remember even at a young age being struck by the cognitive dissonance, because they had lists of "Good", "Bad", and "Sometimes" food planted on the fridge that my dad had written up for them with one of their kidney doctors. But all the "Bad" foods like rice, potatoes, grains, and fruit were things I almost never saw them eat, and certainly weren't staples except maybe as an occasional side dish usually loaded with butter. All the "Good" stuff like meat, cheese, and eggs you couldn't get away from if you tried, nevertheless they never got better. My dad used to accuse them of sneaking in oats and stuff. It was hilarious because you couldn't have paid my grandfather to eat a bowl of steel-cut oats with some berries, that wasn't drowning in added fat or served alongside some bacon and eggs. I think you can do low carb in a healthy way, really emphasizing unsaturated fats and low GI veggies, but that certainly wasn't the message they were getting.

So good (as always)! Thanks Chris & Co.!

I cured, not "managed" my T2diabetes as did my wife who came off insulin ang metformin on keto. It also fixed my arthritis and my wife has not had a gout attack since keto, over 4yrs. My blood work is excellent. Its not as easy as some make it out to be and takes discipline and commitment and takes a bit of time to get used to, but becomes a way of life. Ps If people want to get their LDL cholestrol down just fast longer before your blood test about 12-14 hrs, it will plumett and shows what a pointless metric it is.

I could never live on a high fat animal based diet. I need my carbs- my lentils, chickpeas, tofu, oatmeal, rice veggies and fruit... Besides there's a history of ❤️ heart disease in my family. My father died of a heart attack at 74!!!! He ate meat every day!

I will be patiently (and excitedly) waiting for an interview with Dr. B whenever you can make that happen!

I did keto and 20 hour fasts everyday for 4 months. Lost 3 stone. I had no energy. Stopped keto because I had no energy to do anything but kept the fasting lifestyle and now I have energy I can workout which means I can get back the muscle I lost whilst on keto. It's processed foods we should avoid. Not any macronutrient. Lesson learnt.

Love your videos, so full of relevant information and great humour too: very entertaining and informative. Thanks Chris 😊

As someone who is also trained to sniff out good and bad info, due to my academic background, thank you for doing an episode on this.

How valid a conclusion could you get from 14 days then swing to polar opposite without resetting to base conditions? How much is body adaptation and how much is purely influenced by the foods?

Hi. Do you mind sharing what camera you used in this video? Thanks.

Thank you. Wonderful!

Nice video as always. I'm curious about how the mediterranean diet was described in the study at 10:06 as even in the mediterranean area there is much confusion about its proper definition

Thanks for another fun but super informative video!!

Excellent as always, thank you!

This was interesting to watch because I just got my blood panel results back and could compare mine to the study results. I love these Plant Chompers videos and appreciate all the time you put into them.

Thanks! WFPB here (11 years, 68 yo). Also follow some of the aging research and noticed two relevant measurements which were a lot better in the PBLF group - BCAA and hsCRP. Generally both have been associated with longer lives when lower. Work from the Lamming Lab implicates isoleucine as the key BCAA to keep low. Also encouraged by ApoB delta and fiber difference (which was huge). Would have been nice to see kidney and liver function data as well as more hormone data but nevertheless very helpful.

I tried to go low carb and within a few months my cholesterol levels just about doubled. Not sure why. Heard something about a Lean body mass hyper responder. I have no idea what is the best diet.

I think I love you. That was amazing. Thank you. I’ve been reading everything I can get my hands on about these two diets and this was perfect.

Chris, yet another wonderful, evidenced based yet balanced set of observations. The more people that engage with your work, the better global and planetary health will be. I salute you sir!

As a young researcher, I love how scientific study/evidence is carefully and well explained in your videos. Your channel has absolutely become one of my favorite ones to learn. Please share more of your wisdom with us!

Just the info I needed. As a critical care RN, seeing ppl coming to the Cath lab, and favoring a plant based diet, I recently started questioning plant based versus popular keto. Of course who doesn’t want to eat chicken thighs with skin, bacon, steaks, cheese, eggs,,, and want to drop a few pounds. Sounds wonderful. But I still can’t see how oatmeal, fiber, beans (I love lentil taco meat) is bad. But do think we need to cut out processed breads,,, work in progress.

Sten Ekberg: Who you gonna believe, me, or yer lyin' eyes? I really enjoyed this exploration of Dr Hall's findings--not a surprise to most of here, I'd wager--and enjoyed the scenic but dynamic springtimey vistas accompanying your narration. Thanks for posting!

I enjoy every video you make. You don't convince me scientifically that vegan is better than keto more than Sten Ekberg convinces me of the opposite, but the confusing mix of facts and opinions you subject me to makes me struggle with these questions, and that's a good step in the right direction. Keep up the good work, brother.

I think it's really hard to eat a lot of fat when you are not used to it, so it probably has something to do with the gut microbiome. I used to feel VERY satiated on small amounts of fat before I got used to it. It's easier to eat it now, after some training.

14:40 maybe you have time to make a video about the difference between blood sugar and insulin output. Generally, I think this is where the key differences are. From my perspective the goal should be to have use the least amount of insulin to prevent insulin resistance. Interestingly enough, there isnt a one to one correlation between insulin production and blood sugar levels. I dug down that hole when I tried to figure out why some people think potatoes are bad ("waaay to high" GI), but ended up finding a study that showed that even though your blood sugar might be higher, the insulin response in comparison to pasta ("good" GI food) is a lot lower, especially over time.

Thank you so much for investing the time and energy into all this and staying open for new information. We need a voice of reason in the mids of all the confusing emotional and often radical opinions of KZfaq food & diet 'experts'.

Keto vegan here, for years. The literature shows that this might be one of the healthiest possible diets.

I've just watched the ZOE interview with Professor Christopher Gardner on "Should you eat more protein?" and different types of protein. He'd be a great person to talk with you and spread the message that most of us overeat on protein and why it's useless.

Thank you for your work and your perspective. It is helpful and insightful. The use or abuse of language in nutrition and culture is fascinating. Hope you enjoyed your visits to Enchanted Forest , OMSI & Silver Falls State Park.

Love this channel, only seen like 5 videos but I can listen to you for hours on end.

I always look forward to new content from you!

Really interesting video, thanks again for all your effort! Can't wait for the "Fiber" video 😅

It might be interesting to compare a vegan keto diet to a meat based keto diet and/or a low fat vegan diet.

Have you measured iron and hepcidin on the carnivore? My anemia worsened after 4.5 years on beef/organ diet to the point of going for IV iron infusion next week.😢

Chris Thanks for another great video!!

You made a point about not focusing on just one number, such as glucose. While glucose numbers are important, especially to diabetics, I would love to hear about the other aspect of added sugar, fructose.

Thank you so much for your video ❤

I like that he's ocd like me and goes way into everything and he's years and years ahead of me so i can see what his findings are and trust he didnt skip a beat.

I have to admit that I don't find the extreme diets (keto/vegan) all that appealing. I don't think I could sustain either one for long. I like variety and while I watch my carbs and sugars as I'm T2 I also try to watch my saturated fat intake as well but I'm not obsessive about it. I usually let my glucose meter tell me what foods I can get away. So far I like being in the middle. My A1c and my weight are down and I feel I can sustain this long term.