Whole-food plant-based vs. Ketogenic diet

and rely hello everybody hi everyone welcome to our home I should indeed here we’re going to talk about a very important topic today kind of controversial so it doesn’t have to be there making it controversial agree we’re actually coming live to you from our kitchen this is our kitchen counter this is where we raise our kids this is where we solve our daily problems and we thought that it would be great to talk about something that is very important in our opinion a green health is concerned from our kitchen so there’s there’s a lot of controversy and the contribution controversies being created because it’s a it’s an easy way to get attention to create a following when you say something controversial we know that that’s the world we live in and facts are not always popular science is not always popular imperfect data-driven decision making is not always popular but that’s where we live and and one thing we’ve decided is it’s not that just food that we’re gonna talk about and exercise and lifestyle but decision making and doesn’t mean oh we know it challenges talk to us argue with us that’s the foundation of all the progress if you if there is no conversation and just today we’re talking about how conversations are silenced by calling names by by a pill to Authority a pill tintin to any kind of bias you can think of conversation ultimately is the most important thing and especially when it comes to health especially when it comes to the most important thing which is food that makes your body your brain every second every minute absolutely absolutely so the specific topic that we’re talking about is ketogenic diet so ketogenic diet has been purported as a healthy diet a health solution for a lot of diseases including brain diseases prevention of neurological and degenerative diseases and there’s such fervor and such passion about it and we understand that yeah that’s fine – it is great so the whole purpose of this talk today is for us to present the data and to show you what has been published over the last few decades there as far as the healthiest diet for the mind and the body is concerned and there’s no way we can do it all it’s impossible there are thousands of papers thousands of documents on both sides although ironically on the ketogenic side as it pertains to outcomes there’s very little if it’s there’s some on seizures someone cognitive improvement temporarily but beyond that we look at this there isn’t much yet it’s almost a conspiracy theory kind of a thing on the Bexar size at the vet you know that’s it’s it’s if there is somebody saying something controversial and new and others from the from the regular institutions are not supporting it it must be a conspiracy silencing it there is it there isn’t the data on nutrition is 100 years old if not longer well the data driven the information is it’s quite long and hundreds and thousands of articles on nutrition and what kind of our new nutrition works for health in general and brain in our book also a solution which we’re not overstating we’re not saying we must we’re curing all centers we’re saying basically that we’re helping for those who are early enough or who have risk in their family to push back the disease and there’s nothing controversial about that we’re just giving data behind that we’re telling you that we didn’t normal life what can you do and after that after ath baby what can be done but it’s all about nutrition lifestyle and what happens in your home absolutely so with that let’s talk about what is actually a ketogenic diet ketogenic diet is essentially a diet that is very high in fat very high in protein and very very low in carbohydrates ideally less than 5% agree so 95 percent of your diet comes from essentially fats it’s a combination of animal fat and plant fats and a lot of times when people actually try to understand what ketogenic diet is it looks like something that has a lot of meat and a lot of poultry and AIDS and oil and very little sources of carbohydrate which includes a lot of fruits and vegetables and possibly everybody kind of have cells it’s bacon and steak and well who doesn’t like a diet and and and you will fight for that diet and and and especially if you’ve lived with that diet that’s something to defend agree yes so fulfilling yet at a cellular level when when somebody adheres to a ketogenic diet it’s something like going through starvation yes so you’re basically starving your body and instead of glucose your body starts to use alternative sources of energy so you have about how much in your muscle that you store glycogen 2 pounds about 2 pounds and you in water that’s about 6 to 10 pounds oh great yes bound exactly so and that’s why a lot of people actually lose a lot of weight within the first 2 or 3 days or maybe within a week of being on a ketogenic diet because along with the the energy source of your body you lose a lot of water with it as well so it’s a lot of water away and then and then the body butter starts using these ketone bodies that are released and the ketone bodies are used by brain cells let’s talk about weight by the contras the rest of you yes mitochondria what the energy plants of your cell can use ketone bodies much easier than it can use glucose and so for the first few days are the first few even we actually people feel better because it’s readily available correct for glucose to be accepted into cells there’s needs to be a receptor that has to be turned on either by insulin or other receptor gatekeepers and then the sugar goes in for ketone we can go then it directly so it’s a shortcut and so there’s a boost and people feel like there’s a boost and and that’s been actually extrapolated beyond that momentary game to something to stand for something like chronic disease prevention exactly all the way to depression and PTSD and all kinds where there’s no data on all of this absolutely so so you know this has been recorded by a large group of people as a brain healthy diet or a diet that actually helps you lose weight and things of that nature and those are very very passionate people who follow this diet we’ve experienced that yes we did and you know we we understand that food can be very personal before us so it brings everybody around the table it’s something that you celebrate with it’s something that you feel better about and so it’s I we understand why people are very passionate about a particular diet but it’s also very important that we live in a day and age where you know diseases like Alzheimer’s disease have become rampant yeah and we deal with it on a day to day basis literally seventy to eighty percent increase in prevalence in the last ten years and from our experience from data yes part of it is because the population is aging but a greater part is lifestyle yeah there’s no doubt of that so it’s very important to actually just talk about the facts and talk about what the data has shown as far as this is concerned now it’s almost ridiculous to say that high high fat diet can be compared to a low carb diet there actually isn’t anything like that to begin with when you categorize a big macronutrient as bad and although another one as good that’s not how it works because there are different types of that there are different types of carbohydrates so a low-carb diet is meaningless a high carb diet is meaningless a low-fat diet our versus a high-fat diet is meaningless there are different types of micronutrients that are good and bad for you and it’s important for all of us to understand what is good and what is bad and what can we do on a daily basis to increase the once work towards increasing yes the good ones and work toward eliminating the bad ones in fact we have terms are w te and wi and that’s what we’ve actually described in our book and we’re really proud of it because it’s very complex than just you know clinging to a particular micronesia it is it is I mean complexity is always something that’s tion it’s easy to say just eat meats that why is that papi that’s right you see all these 20 30 year old bodybuilders having these million-person following and they just push these one little nutrient one little molecule one it’s not like that we don’t have that luxury it’s a little more complex that’s food groups and yes you have to reduce the simple sugars and and also take care of the complex carbohydrates you don’t want to go out of control and reduce the fats but if you’re going to have fats it should be the saturated you know eliminate the saturated fats and and stay with mono and poly polyunsaturated fats if you have to so it’s complex and it’s not just a binary thing all-or-none it’s working to increase WTI and work working to eliminate that’s the pattern and that’s the whole point of the book and our passion comes from our communities where we see the difference those who claim these things none of them have worked at the community level the way we have yeah we live in a place where we have the healthiest people in the world the Blue Zone the center Blue Zones Loma Linda that people live this is well documented a hundred thousand people and JAMA a peer-reviewed document a live 10 years longer and healthier than everybody else but around Loma Linda when it comes to San Bernardino the unhealthiest the population is not much different as far as genetic background it’s a lifestyle and we’re actually doing this in other communities as well and and the lowest denominator of change is not the person where I see you in the clinic you had you know I do the cursory Paul’s blood pressure and then out the door said by the way eat healthy it happens in your homes that’s why we’re here it happens in your clinic in your communities in your kitchen the book 100% of it goes back to the of the profits go back to the communities that’s where health care is the best the rest is disease care absolutely not a digression but no I I think it’s really important to have a premise of you know what what the talk is all about so coming back to you know the details about ketogenic diet and why we feel that it’s actually a diet that is completely ruining our health I’m nervous to be honestly clear about that we it’s not even an opinion there is so much data out there and we’ve known for decades since 1993 I would say when you know the most prominent paper came out in a very respectable Journal that said if you need a lot of whole foods that have no labels that is not processed and if you eat plants food foods vegetables legumes nuts seeds and the fact that are derived from plants you’ll live a long healthy life and you can actually prevent a lot of the chronic diseases of aging heart disease diabetes high cholesterol dementia and everything else that is you know spectrum of those diseases and a diet that is high in animal fats you know beef chicken pork even dairy products and eggs that is associated with poor outcomes poor cardiovascular health and early onset of chronic diseases of Aging and right there those were dogmatic about these things oh no that’s it the egg eaters will you know will say that it’s not about this is the beauty of science it’s not dependent on there is no authority yeah yeah it’s not an opinion we’re just the beauty of Sciences the data is there so even if it’s not perfect let’s just talk about that dan is never perfect you know the epidemiological studies have a lot of flaws there’s no causality we never imply any causality but when you get similar results over and over and over again in a lot of the large populations I mean you name it and we deal with this on a regular basis in epidemiologists and neurologists and clinicians and clinicians nurses health study that help professional follow-up study the Adventist Health Study of course the California Teachers study and all of these large databases where thousands and thousands of people are followed for decades for 20 30 years and then you look at patterns you look at patterns of dietary and dietary intake and you follow them over you to see how they do almost all of them actually do very very well on a whole food plant-based diet and it’s interesting this is a nice little like I call cognitive jujitsu the alternative side says well this is not perfect data and then they hold you to that lack of perfect data which is ecological retrospective some some prospective data but on their own site they don’t have the same expectation exactly and there’s no data we have population studies after population studies we’ve seen post-world War two where populations and we call it the affluence paradox in countries in China in India where people who are doing well and then they became affluent and I change to a more fact-based saturated fat and also sugars and everything all of a sudden the chronic diseases became rampant there is no question when it comes to those kind of data do we have causal data there is no causal data and science and we’re okay with that yeah yeah on the other side the ketogenic diet or a diet that is high in fat and high in protein and very low in carbohydrates that is promoted by bloggers by journalists and by anyone who just you know yeah actually the biggest most popular was a journalist just decided to write to me they call themselves you know experts in science and then they start blogging and dispersing all these messages about you know diet and how it should affect health they usually see a very short span of time of how this particular diet affects it like I said earlier you know for a short period of time it actually helps you and that’s how we have evolved you know humanity human beings our bodies evolved to withstand long periods of starvation so if we don’t take carbohydrates or if we don’t take energy our body has mechanisms to use different sources of energy to keep us going but is that you’re not going to perpetuate life is that going to make us live along a cognitively healthy long life I don’t think so there’s no in fact that’s their argument that starvation is a protective mechanism and and eating a fat high-fat diet is a form of a starvation when are we going why would we use a model where the average person lived up to age 20 and died as our model for long-term sustaining of brain health past age of 60 70 that’s not our model our model is a more comprehensive plant-based low sugar or definitely as simple sugars low simple sugars and low fat diet that we can actually make very tasty very healthy that’s the key that’s where the the effort should be spent and that by itself could change our health care system not just Alzheimer’s heart disease and every other chronic disease by 80 to 90 percent one of our the people that I endorsed us was that dr. Colin Campbell which did the largest study in the epidemiological study and the China study he’s written a wonderful thing about us and about the book but most importantly about why this kind of lifestyle works at large-scale population level and the most important paper done in 1990 by Dean Ornish another friend of ours who showed that when you put people at risk on a diet which is plant-based and whole food that they actually reversed their cardiovascular disease the fact that was the first great study and well documented well done study that showed that you can actually reverse disease that reversal is significantly more per partner when it comes to brain which is under a constant attack using 25% of the body’s energy absolutely and so you know the message that we want to disperse today is that diets don’t work it has to be a lifestyle and the type of lifestyle that has helped us understand the relationship we have with food over and over again is this if we eat a whole food plant-based diet food that doesn’t have any label meaning not processed and food that is wholesome we don’t have to worry about our protein we don’t have to worry about that we don’t have to worry about carbohydrate we live at a day and age that it is very easy for us to eat unhealthy foods there are vending machines there restaurants that promote fried foods there is a lot of fat there’s a lot of sugar and everything there’s fat and sugar exactly so that’s why we’re trying to tweak and see what actually works for us like I said earlier we know since 1990s since 1980s actually are even going back to the 1950s from dr. Ansell Keyes’s studies that a whole food plant-based diet works and we can actually prevent 80 to 90 percent the rest you know trainers or journalists or bloggers coming in and telling you you know sprouted beans is much better than regular beans or for example you know alkalization of of the blood is much better than acidification which I really don’t understand it very well yeah that really you know it’s it’s for those people that actually want to tweak and personalize their diet and please don’t fall for appeal to Authority appeal to masses because if it’s those things we will fall for a lot of things but for thousands of years we have done that peel to Authority where somebody says I’m the authority and and and we followed it or there is no authority in science only the latest data that’s been validated and supported but my multiple out of the data and data changes and they are changed and we’re having be on top on top of exactly our appeal to masses you don’t have somebody came on our blog done today and says I have anybody something young young that you would go back I have thousands of people following me and doing this they feel good well and it kind of made fun of us not having followers it’s not really about oh it’s not about that it’s about the fact that we are here in the battleground doing the work in the clinic in the community doing the research all of that and promote getting a more complex but true and evolving information and the evolving information that’s there right now says plant-based whole food diet works for all and organs let brain heart and everything else why we actually less than yq– genic diet might be bad so when you rely too much on high fat low carb diets what happens is initially like we said there is a response and there’s no question of that and at both weight loss and a sense of energy but long term we know for a fact that you actually there’s accumulation of fat in the liver there’s actually accumulation of fatty streaks in the arteries and veins and arteries mostly and and especially in the brain because the number of vascular change brain is much more especially micro vasculature and the dam is done the only thing that kill Janek diet has been temporarily shown to be beneficial for is in certain not all in certain types of seizure and that’s even there it’s as a shock because the alkaline structure has changed so the cells that would usually be instigated two cc’s would be stopped but that’s under a very specific situation it’s not even a healthy response and it’s actually not a long-term solution is it it’s only for short-term solution where you want to control it and for certain people they always make some tweaks to act on carbohydrates because it’s just not sustainable it bewilders me that how we close our eye to data and either find appeal to masses Authority or conspiracy like there’s a group of health care AMA that’s trying to hide it there isn’t any anything that like that that we know at least we’re enough part of it and and the reality is the data has shown that you can reverse cardiovascular disease and brain on our side we’ve seen this in our communities the populations that live in a whole food plant-based diet have a much lower risk of dementia and Alzheimer’s in particular and those that don’t suffer profoundly from it profoundly we’ve seen it over and over and over again and we’re actually instituted most of the money that goes goes into San Bernardino County we’ll be going some we do carry educational programs and LA and Orange County and others and hopefully hopefully throughout the world but that’s where where we are the data for ketogenic diet high-fat food is not only not there its harmful and a few people that dr. Harmon when then you hear the whole talk you actually see that they say oh but it’s good to not eat a lot of meat and stuff because it’s not good for environment it’s also athletes and all that and which well then where’s the argument then where is the sort of you don’t know if we don’t have the data and at the same time we’re also couching and then where is the argument so I think it’s really critical that we take a stand here because it’s the healthcare system in general absolutely so bottom line the messages so far we know that a whole food plant-based diet which essentially means that plants are good for you vegetables fruits legumes nuts seeds are good for you and any source of meat sources of fat that come from you know that come from animals whether it’s meat whether it’s cream butter lard or chicken eggs they’ve actually been associated with poor outcomes as far as grain Hollis’s and there’s a gradient of course it’s not binary in fact in your in our book absolutely about the 8020 oh yes yeah 80% at the time if you can eat plants and then 20% of the time go ahead and do whatever you want whatever you can’t be went to Tennessee I had fried to be at 23 I have to say this interesting that’s true so try to try to be as healthy as possible and and that’s why you and I don’t really believe in the concept of moderation you know a lot of our patients say well balanced diet it’s good for you let’s just do everything in moderation moderation is very dangerous word because moderation might be completely something different for you compared to me moderation for somebody who smokes two packs of cigarettes might mean one pack of cigarette a day and it might mean not being around secondhand smoke for me exists so it’s it’s a very dangerous word when we try to shy away from it but it’s also important to kind of set a standard of what’s good for you on a regular basis exactly absolutely I will go to more detail of the mechanisms of ketogenic diet versus the standard not dying but lifestyle and how it works in the body and another talk at this point I think it’s a little too much detail it is too much detail we’ll talk about that and you know and if you go and read our book I think Dean and I have done a good job at you know just serve certain sorting up through the diet we and nutrition research and kind of putting everything in there for you and giving you lots and lots of examples of what’s been out there and we’ve put references that you can actually go and check for yourself and you know we’re not really pushing a particular diet per se we’re pushing where we’re trying to give you the data of what is out there and let you understand it better and I think more important than that yeah so there’s this is a page of our book which which actually describes a spectrum of food you know all of us want to be in in the good zone and then there’s an intermediate zone and then there’s a dangerous done and it’s okay to go to the dangerous zone once in a while just but if you put your put your toe in the dangerous elements in a lot but if you live ninety five percent of your time in the green zone or the good zone I think you’re gonna live a very I think this is the most valuable exact and it comes from data yes and we’ve also gone into detail of how a healthy lifestyle doesn’t really mean deprivation no not at all healthy food healthy life that can be a lot of fun and and that’s what we’re passionate about that’s what we shared with you in the book yes so let’s go ahead and move on because we’re running out of time there are some really good questions from our audience and they’re ones that actually posted us one of them too one of them actually posted and said do not to share size my doctor and my trainer have always been pushing ketogenic diet for weight loss and for how what should I do again I go back to the same thing not just your doctor we’ve had people say you know I know sometimes people exaggerate we understand the nature of conversations and they say you know I have lots of followers and I have multiple doctors doesn’t matter don’t even listen to us it’s not about authority this is some of the arguments we make forget about appeal to Authority appeal to numbers appeal to the past it’s about where the data is please check the data yourself the data according to people who have done reviews comprehensive reviews that have been validated in large peer-reviewed papers and journals not in a newspaper like we we’re a journalist that summarizes their understanding and all of a sudden goes viral because he or she made an interpretation I can’t even imagine that’s okay thinking in times with it yeah the cover showed that butter is good for you our butter is that something of that nature I mean basically and you gotta go to her that way yeah and we gotta be who wrote it and where is their data not at all so the reality is the data is what should promote the the direction and the data is clear among while documented and centers that doctor called cannibal Dean Ornish word other people that have supported us dr. Michael Greger Katz is amazing and others what they do is they take the data they summarize it and and distribute it in a very supported upon palatable manner where you can actually see that their data see the flaws in the data more importantly we always say that you respect the paper that in their limitation section and every paper scientific paper there’s a limitation they actually eviscerated themselves more than anybody else could they know their flaws they actually say what the flaws of the peer is so so yeah it would be wonderful if all of us got into a habit of reading the paper rather than an interpretation by a journalist in a magazine and I know that for some of us we’re not really into the habit of that but it would be wonderful if everybody had access to that data and try to spread their own results and by the way we’re open to discussion and even logical reason based arguments so if you have any questions or this many or discomfort and you want to argue discuss it in and that’s the basis of change that’s the basis of promoting and even even if we know a certain amount about plant-based hopeful diet it’s not the end it must evolve it must become more personalized that’s another thing we wish for it has to be a personal life so that’s what conversations come in which promote certain types of research yes ben says be careful of when labels say organic not that reliable I agree with them on plant-based diet now this thanks Ben this is a very important point a lot of us actually go into this rabbit hole of health sometimes you know we get so engrossed in you know what to eat and what not to eat organic versus non-organic and then starting the idea that it’s all the chemicals that actually are affecting us it’s not the food it’s actually the chemical and the food that is that you know raw food raw milk raw cheese the pre range beef get grass-fed beef yeah for you it’s so that’s a very even sorry sexy concept grass-fed as if as all the couples of all of sudden changes because it was grass-fed not recognizing the outcome product yeah even if meat doesn’t have a streak of fat in it the meat cells themselves are made of cholesterol our bodies do not need cholesterol we actually make cholesterol enough that is necessary for bodily function and if we replace that if we replace our meals with a plant-based diet we’re go so let’s not get lost into you know the small nuances that people actually try to protect and confuse the situation and I agree there’s a lot of clutter there’s a lot of noise out there organic we don’t push it too much yes it’s important to eat organic food but don’t relative don’t try to ruin good for the reason for the for the sake of perfection perfection are the best so we just eat plants and then the other question is egg was bad for so long nowadays it is good again this is because of all the noise in the cloud or out there eggs were never good one has more than 250 grams of cholesterol and our body can tolerate only that so one egg goes beyond what your body actually needs as far as cholesterol is concerned and yeah I mean you know it’s it’s unnecessary so if you can replace it with plant foods that’s much better but again if you are very much into certain foods our approach is not a binary one overnight change no it’s small steps where you see your success happening that’s where you should make the change as soon as you see success in that area then you can go to the next one area that we actually fight for more than any other even more than Kido it is sugar which we’ve spoken in previous talks but one small step and going from that absolutely the other question is is a high protein diet healthy in the long run I think we should even worry about a protein you know plants give us plenty of protein a high protein diet is actually not good for you it’s not good for your kidneys in the long run it it changes your metabolism a lot and the toxic byproducts that it produces for brain and is known well no as a matter of fact if there’s been a paper that came out that compared animal protein versus plant proteins and plant proteins did much better as far as heart disease diabetes cholesterol and dementia scripts and for God’s sakes don’t worry if you’re getting your enough protein just go search the internet you see the biggest bodybuilders are plant-based bodybuilders there’s plenty of protein and and and and food that around you any food unless you’re becoming a world-class bodybuilder then in that case you can do all the steroids well no I should say that but everything else but other than that you shouldn’t worry about protein the biggest animals you know are plant eaters from – Rhino and other animals and at this point you want to say thank you for coming we actually went over our half an hour time some of the questions we do some of the questions that haven’t been answered I that I really really appreciate your questions I will answer them separately as a message to you happy that you guys were engaged and you joined us today in our messy kitchen yes which is okay this is by the way I opened up all these beans she wasn’t very happy because they weren’t cleaned up I know it looks fabulous this is what we eat hey really appreciate you supporting out a book this is more than just a project for us this is our life’s work we none of this goes for us no all of the profits of this book goes to our foundation the healthy minds initiative which goes toward supporting communities creating great health workshops creating pamphlets and educational material telling people what they need to do not to end up in the clinic not to end up in the hospital so that they can actually be healthy we get out of our hospitals and go into the community to teach people how to live a healthy life everyday life not rely on us anymore so if you support that you support that we really appreciate it any other thing if you want us to come to your communities to your churches to your synagogues to your mosque to your faith in communities to your senior centers to you name it we’re available just get the group together and we’ll come and talk and have conversations for for anybody who wants us there and I want to thank my daughter for arranging this videography and she’s right there to press all the buttons for us so thank you so much again for joining us and we’ll see you next week

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