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Dr Shireen Kassam – What to eat to reduce the risks of cancer

Dr. Shireen Kassam, MBBS, FRCPath, PhD is a UK-based Consultant Hermatologist with a specialist interest in the treatment of patients with lymphoma (cancer of the lymphatic system). She is passionate about promoting plant-based nutrition for the prevention and reversal of chronic diseases and for maintaining optimal health after treatment for cancer.
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So thanks, everyone. I’m going to take you through some aspects of nutrition and cancer
prevention and go through the evidence for this. And what I hope to cover in this talk are
the following:

– how diet contributes to cancer development

– how to reduce your risk of cancer

– how you might improve survival after a cancer diagnosis and of course what we feel is the
components of a healthful diet

What we know is that cancer is the top cause of premature death in the UK, accounting for 42 percent of cases of premature death and one in two men in one or two females now develop cancer. And this trend is only increasing and more than 50% of all cancers are due to lung breast prostate and colon cancer. And I’ll use these as examples as we go through and the best estimate is that around 10 percent of your risk comes from genes.
So, you can influence more than 90 percent of your chances of getting cancer. But overall Cancer Research, UK states that 40% or more of all cancers are print preventable through civets, through sensible lifestyle approaches. So, where have we gone wrong and these are my thoughts on this. So I think we continue to doubt and disbelieve epidemiological data. If we continue to rely and only accept randomized controls and studies we are not going to take on board all the evidence that we have in front of us. Now, and I’ve already used the example of smoking, there is not a single randomized study showing that smoking causes cancer. There is an overemphasis on the understandings of the genetics of cancer once the cancer is actually developed. And it’s just too late at that stage. We continue to separate diet into its individual components, you know fat protein carbohydrates whereas we have to start thinking about healthful patterns of disease. Sorry, not disease diet, We continue to hope that supplements can compensate for an unhealthy diet and there’s not a single study that shows that supplementing your diet can prevent cancer. We allow Pharma and sorry Farooq. If you’re still in their audience we continue to allow Pharma to design and run our clinical trials because as society and governments, we can’t afford these big trials. And Pharma relies on drugs that are going to make the money and not diet interventions. And we fail to apply precautionary principle and I’ll come back to examples of this. So, going back to 1892 Scientific American published, this cancer is most frequent among those branches of the human race. We’re carnivorous habits prevail and a few years later in new york times, it was noted in Chicago that cancer was increasing amongst meat-eaters, particularly among foreign-born using foods derived from diseased animals. And on the other hand, Italian and Chinese, practically vegetarians, show the lowest mortality of all. And since this time, we have a wealth of data that confirm these associations between a predominantly animal-based diet and the rising incidence of cancer. And here are just a few of them in the ethic study, which is close to home. It’s the European prospective investigation into cancer and nutrition followed more than half a million individuals and ten European countries for over 15 years. And we’ve learned a lot from it. The Adventist studies have given us a wealth of information. Harvard University has produced two large studies in women, the Nurses Health Study and in men, their health professionals follow-up study and the National Institute of Health American Association of Retired Persons followed half a million people between the ages of 50 and 70 and is one of the largest ever studies.

And overall the conclusions are clear, from all these studies that not only does a vegetarian diet reduced heart disease, but it reduces your overall incidence of cancer by up to 18 percent. And for some cancers, as even more than this. And so, what we know is that cancer is predominantly an environmental problem and we know about smoking more than 90 percent of lung cancers are caused by cigarette smoke but what we fail to recognize is that diet is equally important. Maintaining a healthful weight, limiting alcohol sensible exposure to Sun and exercise are equally important. And where do these environmental lifestyle aspects sit in their process of cancer development?! So cancer develops in three stages like initiation, promotion, and progression. Initiation happens all the time as cells in our body minute. But on minute are being damaged by our genes, by viruses, by chemicals, by toxins, but not all of these damaged cells survive and not all of them become cancer. But over a period of years and decades, there’s promotion where these damaged cells can either lie dormant or they can develop and grow because they’re being given a growth environment and become clinically evident. And the later stages where it’s too late is where it, it’s progressed and there are metastases all around the body. So what do we know about our current animal-based diet? So, one of the major factors and this is not about fat shaming or, it’s stating facts that obesity is rising and obesity is increasing our risk of cancer. So at the moment, seven out of ten of us are overweight and three out of ten of us, are obese and these trends are only going to increase. And we know that at least 13 types of cancer associated with obesity. So some of our Communists such as breast cancer and bowel cancer and some of the rare really difficult ones to treat such as pancreatic and esophageal associated with being overweight weight. But what we know about diet and this slide is from following 60,000 Adventists in California, that those that maintain a healthful weight are predominantly plant-based. You can see here that the vegans are the only group that is within the normal healthy. BMI and how do we believe Abby City is causing cancer?! Mainly because fat cells lead to the production of hormones.

So we’ve heard a lot about estrogen and estrogen is fueling female cancers such as ovarian womb cancer and breast cancer there are higher levels of incident and insulin-like growth factor. When there’s an abundance of fat cells and in addition being overweight and having excess fat cells as an inflammatory environment in the body which leads to the production of chemicals and cytokines as promoting growth. And the other consequence of obesity that we’ve heard a lot about, is the increased risk and rise of chronic disease and this study was published just earlier this year in the BMJ looking at more than 400,000 people from Taiwan and showing that cancer death and cancer incidence was much higher in those who already had an underlying chronic disease, whether it be lung disease kidney disease heart disease or diabetes and up to a third of cancer deaths are being contributed to by an underlying chronic disease. So, despite the fact that I don’t want to break down diet into individual components. we have known for a long time that animal components, whether it be fat or protein, is associated with rising cancer rates. And this is from the China Study, which quotes a study published in 1986 in the Journal of cancer, showing that as countries increase their intake of fat on the x-axis. You can see the rising rate of cancer and there is breast cancer and the rate of dying of breast cancer increases with the amount of animal fat but when you do the same graph and look at plant foods and plant fats, you don’t get this linear Association.

And since this time, we have further studies that have shown that the higher intake of saturated fat which only or predominantly comes from animal-based foods there’s a higher risk of breast cancer, aggressive prostate cancer and interestingly even if you’re a smoker you know the amount of saturated fat you’re eating and influences your rate of getting lung cancer. And of course, you can’t separate fact from protein and this study followed more than 6,000 Americans over 18 years and showed that as the amount of protein, particularly animal protein, in the diet increases, you can increase your risk of cancer by four times. Whereas, a low protein diet mainly played May made up of plants results in a lower incidence of cancer and the w-h-o in 2015 based on a large number of dates. Data and studies produced by the International Agency for research into cancer, have classified processed meats and red meats as a carcinogen. So processed meat causes cancer. It’s a group one carcinogen and it’s contributing to 20% of all colorectal cancer in the UK and red meat’s a probable carcinogen.

So this is where I come back to the precautionary phew you know we don’t know for definite. It causes cancer, but if it probably causes cancer, of course, we should limit it in our diet. and why is this so, we’ve heard about the heme iron and causing a pro-oxidant environment and giving rise to high levels of free radicals so he- toxic to cells it also leads to the formation of nitrosamines which are carcinogens the nitrates and nitrites that they are used in the processing of meat and give it it’s red color and stop the production of botulism toxin, also cause the production of nitrosamine and for an example one hot dog results in the same amount of nitrosamine in the body as for cigarettes. And of course if you’re taking in these toxins and with the processed and red meats, you’re denying yourself the benefits of the health of the plants, which other that animal foods are devoid of fiber antioxidants and phytochemicals.

And it’s not just about animal foods. It’s about the type and the quality of diet that we’re eating. So this is just hot off the press and the BMJ that processed foods and they talk about ultra-processed foods that are so far removed from their initial ingredients that have used additives chemical salt sugar. And that have used cooking methods such as frying that result in the generation of carcinogens like acrylamide. And these processed foods are resulting in a 10 percent rise in the risk of overall cancer and just briefly to touch on dairy. I mean this quote really says it all for Michael clapper, the great proponent of plant-based nutrition. The purpose of cow’s milk is to turn a 65-pound calf into a 400-pound cow as rapidly as possible. So it’s full of growth fluid and it’s clear now that dairy, whether it’s milk and cheese is associated with increased risk of a number of cancers. But particularly prostate cancer and a large number of meta-analyses confirm this association. So why do we think that animal foods dairy result in increase in cancer rates? And it’s one of the main mechanisms, Is the role of insulin-like growth factors our igf-1 and we know this is important in the development of cancer because there is a group of individuals who have a rare form of dwarfism called larren syndrome. And they have a genetic defect in the growth hormone receptor they have particularly low levels of igf-1 and they’re virtually immune from cancer and also from diabetes, despite being overweight. And what we know is, our diet influences the level of igf-1 so this graph shows that on the left-hand side, a vegan diet results in the lowest levels of igf-1 in the blood and it also leads to a 40% rise in its finding pod proteins as mopping up all this free i GF one and that’s compared to a low-calorie diet in the middle and a Western more traditional anime animal-based diet on the right-hand side and we can influence our levels of igf-1 within a few days.

So, this study took a group of overweight middle-aged men and put them on a plant-based diet and asked them to exercise and within 11 days they had a significant reduction of igf-1 levels in their blood. And in the longer term, this reduced further the other hormone that is significantly different in the blood of plant eaters compared to animal eaters as estrogen. And so the hashed line at the bottom is data from the China study looking at individuals in rural China and the graph above in solid is comparing it to British women at the time and the lifestyle lifetime exposure to estrogen is about 30% less on a plant-based diet. And then we come back to the precautionary principle. We know that viruses cause cancer HIV htlv1 hepatitis B hepatitis C, we know that animal viruses can be transmitted to humans so slaughterhouse workers in the poultry industry killing chickens and turkeys all day long have a 9 times increased risk of pancreatic cancer and liver cancer and we know this is due to the transmission of a wart virus. So when it comes to viruses that we can detect in our blood, this is an example of bovine leukemia virus which this study showed to be present in not only normal breast tissue on the left-hand side but in 60% of breast cancer specimens you can see find evidence of the bovine leukemia virus.

Now people will say this as just correlation and not causation, which is true at the moment. But what are we doing with bovine leukemia virus in our blood? And surely we should have a take a precautionary view and not ingest the virus until we know it’s safe to do so. And then just touching on and what we drink alcohol, unfortunately, is a toxin and it’s associated with increased risk of at least 7 different types of cancer and when it comes to cancer risk, there is no safe amount to drink. So just to move on to what we consider a healthful diet and anti-cancer type diet, we come back to this power plate and we’re talking about fruits, grains, legumes and vegetables. And we’ve already heard about Denis Burkitt, an irish surgeon who did a lot of missionary work in Africa. And back in the 70s, he noted the beneficial effect of fiber. So he noted that those on a minimally processed diet eating mainly plants that virtually never got bowel disorders, whether that’s bowel cancer appendicitis inflammatory, bowel disease but as soon as your diet shifts onto processed food and animal foods the risk of tumor increases and since his study and his anecdotal evidence and we’ve had a large number of meta-analysis showing that the more we eat in our diet, the lower our risk of colorectal cancer. And also, last year the World Cancer Research Fund published a statement saying that the consumption of whole grains probably protects against colorectal cancer. And it’s not only the fiber but also the other nutrients in whole grains. And some of these nutrients we’re talking about are phytates, which are particularly good for protecting, preventing cancer and phytates are particularly high in legumes.

So beans and pulses and beans and pulses have been shown to reduce your risk of cancer. And this paper that’s quoted here, is a subanalysis of the pretty med study, which showed a 30% reduction with the more beans and legumes that you’re eating. And there’s also a phenomenon called the Hispanic paradox, where Hispanic Americans are living longer and getting less cancer despite the fact that they are just as overweight and obese as the non-hispanic Americans. And it’s thought to be their bean consumption or at least one of the factors as their bean consumption they eat about a third of all the beans eaten in America. And when we talk about beans, we also have to include soy and we’ve already learned today that soy is good for us, whether it be for reproductive health or heart health. But for certainly for cancer, we’ve got enough in our evidence to support the role of eating soy in the diet and this reference here is from a meta-analysis of 18 studies, looking at breast cancer incidence. And there’s a lower incidence in those who eat soy, there’s a lower risk of recurrence if you’ve had a diagnosis of breast cancer. And also it’s associated with living longer, after a diagnosis of soy. And it’s those isoflavones, the phytoestrogens that are acting in a slightly different way from human estrogen. And the other food that is also high in a phytoestrogen, is flax seeds. And they really should be incorporated into our daily meal plans because they are precursors of lignin and in the food then lignans are also phytoestrogens and they’ve been randomized studies in breast cancer and prostate cancer showing a beneficial effect in those who already have a diagnosis of cancer. And of course, fruits and vegetables are full of anti-cancer properties. The phytonutrients, the polyphenols, all those things that we know about.

But this study from 2017 brought together 95 different studies showing that increasing your intake of fruits and vegetables probably up to 10 portions a day leads to a significant reduction and not only all-cause mortality but around a 14% decrease in cancer incidence. And there’s some particularly healthful fruits and vegetables. So the red color in tomatoes green red peppers and chilies have lycopene, which is particularly anti-cancer properties cruciferous vegetables which are broccoli and kale and cabbage have precursor substances to sulforaphane which has anti-cancer properties. Berries are probably one of the most healthful fruits and vegetables to incorporate daily in your diet and then the Allium family which is the onions, the garlic leeks that lead to the generation of organosulfur compounds and for the medics and the audience we are beginning to understand how cruciferous vegetables work particularly in the gut. So stomach acid converts the indoles from these cruciferous vegetables into ligands for the aural hydrocarbon receptor, which is found on the lymphocytes in the gut. And this activates the lymphocytes into having a pro immune effect and preventing damage to the gut lining so it’s never too late. This study again bringing in Dean Ornish, he randomized 93 patients with early-stage prostate cancer, putting them on a plant-based plus exercise and stress relieving activities. And he had a control group that carried on their normal lifestyle and after a year, there was a significant reduction in the prostate-specific antigen level in the lifestyle group. And whereas, in the control group, there was an increase in the PSA suggesting cancer progression. And after two years the control group 27% of them needed intervention such as radiotherapy or surgery compared to only 5% in their lifestyle group. And when he took the blood of these individuals in the lifestyle group and dripped them over the cells of prostate cancer in the laboratory at baseline before the intervention they could only stop the growth of prostate cancer in the laboratory by 9%. But after a year this had increased to 70% and there is evidence now to suggest that changing your diet and altering your lifestyle after cancer diagnosis, can improve your chances of surviving and reduce your risk of recurrence for colorectal cancer, prostate cancer, and breast cancer. And when it comes to drinking, the most healthful drink appears to be green tea. There’s a lot of laboratory evidence supporting this, not so much in humans, but it seems to be beneficial for precancerous lesions such as in the gut, in the cervix, in the oral cavity and particularly prostate cancer as well.

The cautionary note here is, that probably shouldn’t take them as pills because they’ve been associated with liver damage. And also they’re certainly chemotherapy agents that interact with green tea so do check if you’re on chemo whether green tea is okay or not. And with all these foods and plant substances they appear to act to all stages of development of cancer so initiation promotion and progression and then talking about spices we should incorporate them liberally into our diets and the king or queen of spices is to murica there’s a lot of data on what we believe to be the active ingredient which is curcumin. But actually, they’ve been studies done with tumeric that is that has curcumin taken out and there still has healthful properties. And again, we believe that it works for all the different stages of cancer development. And the studies are mainly supportive in colorectal cancer, some data, and pancreatic cancer, but probably the best data and there are randomized control studies are in early stages of myeloma a type of bone marrow cancer. And again when we look at this as a little busy but what it shows is that curcumin works at all aspects of cancer development, whether it’s to prevent damage to DNA, whether it increases the death of these damaged cells or whether inhibits the growth of blood vessels such that the cancers can no longer grow any larger. So in summary, I hope I’ve explained how a large proportion of cancers are preventable through our dietary choices and of course, I haven’t mentioned other really important things like exercise, stress relieving active activities. An animal-based diet is contributing to this high cancer rate, but so are processed foods. So we can, we can’t afford to be junk food vegans and a whole food plant-based diet will reduce our overall risk of cancer. And I’ll leave you with this quote, just to read for yourselves thank you.

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8 Puerto Rican Vegan Meals

Hispanic vegan meals or as non- Hispanics like to say Spanish vegan dishes. We had all Puerto Rican meals this week. Here is a list of what we ate.
Sopa De Guandules y Bolitas De Platano (Pigeon Pea Soup and Plantain Balls https://www.youtube.com/watch?v=kSXYUQSBdb8
Arroz con Habichuelas y Calabaza (Rice with Beans and Pumpkin)
Arroz Con Maiz (Rice with Corn) https://youtu.be/gSwIL8gTSTo
Arroz con Vegetales (Rice with Vegetables) https://youtu.be/gSwIL8gTSTo
Tofu Guisado (Tofu Stew) https://youtu.be/35ib5BHvdkI
Arroz con Guandules (Rice with Pigeon Peas) https://youtu.be/gSwIL8gTSTo
Ensalada de papas (Potato Salad) https://youtu.be/e0l8nWcTiNE
Tostones (Twice fried green plantain)
Maduros (Fried Ripe Plantain)
Aguacate (Avocado)

Positive vibrations. I’m grateful you’ve been led to this channel. I hope something I’ve said hasn’t just inspired you, but has moved you into action

 

 

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Easy Vegan Meal Prep (Healthy + Gluten Free)

Hey everyone its Caitlin and welcome to another video in this video I’m going to show you some easy recipes that would be a perfect for meal prep for the school or work week we’re going to be making some golden milk chia seed pudding for breakfast some tasty beans and rice for lunch and last but certainly not least some sheet pan fajitas for dinner with chipotle lime tofu before we get into these recipes I am legally obligated to inform you that this video is sponsored by thrive market as you guys know I team up with thrive on a monthly basis to bring you all these awesome recipe videos and if you live in the US and haven’t checked out the rice market yet what are you waiting for but you can click the link in the description of this video to get $60 worth of organic grocery credits plus a free trial plus free shipping so you know a very good deal I’m sorry guys I don’t really know what’s coming out of my mouth today I think I had too much caffeine or something but anyways let’s just get into the video so first we’re going to make some golden milk chia seed pudding this recipe is so easy and it is perfect for meal prep so to start out you’re just going to add some chia seeds to a bowl I’m using some white chia seeds because it makes the pudding look prettier TBH but you can use black ones to thrive market cells both then we’re going to add in some turmeric cinnamon ginger cardamom cayenne and black pepper you can’t taste this but it helps with the absorption of curcumin in turmeric which is healthy and they were also adding a pinch of salt then we’re going to add some plant-based milk I am using some coconut milk I got this one on 5 market and I like how it is unsweetened because I prefer to just sweeten my breakfast with fruit but on that note if you do want to make this sweeter you can also add in a few tablespoons of the maple syrup I’m also adding in some vanilla extract then you’re just going to whisk everything together until all the spices are well incorporated and you don’t get any clumps of anything then you’re going to let this sit for about 5 to 10 minutes and then just whisk it one more time because sometimes you get these really big clumps of hard chia seeds and it just helps everything to be more evenly incorporated so then you can plop this chia seed pudding into some mason jars or Tupperware for an easy breakfast and then before serving you can top it with fresh fruit like some blueberries as well as whatever else you want I used some coconut and pumpkin seeds but like I said the world is your oyster that’s not very vegan but you know do what you want with your toppings but anyways I love this breakfast it’s so warming and cozy and it keeps me full until lunch speaking of lunch we’re going to be making some instant pot rice and beans and this actually only requires five ingredients but tastes so good so first you’re going to add your dried beans to your instant pot I’m using some red kidney beans from thrive market I like buying dry beans because it’s more cost effective but you can use any beans that you want in terms of variety then we’re just going to add in some vegetable broth some rice and then some water just to top everything off and make sure there’s enough liquid in the instant pot then we’re just going to give that a good stir to make sure the rice and beans are evenly distributed throughout the liquid then we’re going to be adding in some chopped cilantro I chopped my cilantro stems for the most part because they still have flavor and are going to like sort of dissolve into this and you won’t get big bites of them and then you could save the leaves for a garnish or something else then we’re also going to add in a little bit of salsa and this combination it just makes the flavors amazing ooh and I also wanted to note that this is the vegetable broth I use I actually buy it on thrive market and it is a paste and I like it because you get 38 cups out of this container and it’s super convenient to use rather than buying those cartons of vegetable broth over and over again so just going into it set your instant pot to ceiling and then it cook this for around 25 or so minutes then afterwards you’re going to let it naturally release for 10 minutes then release the pressure and then just give everything a good stir and Europeans and rice are done this meal doesn’t look the prettiest but I promise guys the flavors in it are so good so if I was taking us on the go for meal prep I would probably serve it with some of those fresh cilantro leaves and some avocado as well and you can also add any other snacks that you want from lunch so there for dinner we’re going to making some sheet heeda’s which a poll a lime tofu I saw someone post sheet pan fajitas with chicken once and I was like oh my gosh that’s genius I need to do it so for our veggies we’re going to start out with some portobello mushrooms I’m just cleaning them with a cloth and then slicing them into big chunks and to season our portobello mushrooms we’re going to add some tamari and some chili powder just mix that all up and then add it to a greased or lined baking pan I’m using a reusable silicone mat I can link it in the description below next up we’re going to chop our onions for our fajitas so I kept them pretty big because I like how they give texture to the fajitas and for these I’m just adding some black pepper and some sea salt mix it up again and then put that on the train next to the mushrooms then we’re using some bell peppers you can use any colors you want but I used red orange and yellow for the Instagram because you know it looks prettier so then after you chop all of those up you’re going to add them to a bowl and also wanted to note that I get all of my spices from a thrive market I like to purchase organic spices because non-organic spices are often irradiated with heat which takes a nutritional value away from the spices and some cheaper spices also have fillers or other gross things in them so that’s why I buy organic but anyways here we’re using chili powder cumin cayenne and salt then you can place this on the tray and last but not least we have our tofu I pressed my tofu and then cut it into these rectangular sort of cubes I wanted them to be a little bit thicker for these fajitas so they had a nice bite to them and to season our tofu first we’re going to add the juice of one lime then we’re going to add some nutritional yeast so much Chipotle powder and some salt and just mix that up until all the tofu pieces are pretty evenly covered in this cheesy delicious Chipotle a mixture and then we’re going to plop them onto the tray with the rest of our veggies that we’re going to bake these in the oven for 30 minutes but after 15 minutes we’re going to take them out of the oven and flip the veggies and the tofu and then pop it back in the oven for another 15 minutes and this is what they look like when they come out also I didn’t include it in the video but I do want to say that this recipe makes 2 trays worth of oh geez I also toasted up some tortillas to serve with my fajitas you could also serve them with some rice on the side if you want a little bit of a heart of your meal but that is pretty much it they store really easily for meal prep and then when you’re ready you can just assemble your tacos eat however many you want and then I topped mine here with some salsa and some fresh cilantro plus some lime as well also for the record I used to work at a tex-mex restaurant and I think these behaves were better than the ones we sold and that is it for the recipe portion of this video let me know in the comments below which recipe was your favorite and which one you went to try out first also let me know if you like these meal prep style of videos and if you like me to film more like them it’s really helpful when I get your feedback because at the end of the day I do make these videos to help you guys also don’t forget to check out that awesome offer to a thrive market that I have linked in the description below I’ve personally been using fresh market for over a year and I genuinely love the website and love the company and I love how they carry all of my favorite healthy and organic brands and products so I don’t have to go to the health food store and pay like twice as much for them and I also can go grocery shopping for my non perishable items in my pajamas if this is your first video of mine that you are seeing and you like what you see here feel free to hit that little subscribe button right down there I post two new videos every single week ranging from easy vegan recipes to vlogs to meal prep to a budget-friendly recipe so we got a whole lot of things going on they’re all delicious and they’re all vegan so if that sounds interesting you know what to do other than that thank you all so much for watching I really appreciate it and I hope you have a great rest of your day whatever time of day it is for you I will see you in the next video bye.

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The Science of Vegan Fat Loss

Hey it’s Mike here and today fat loss particularly the science of why a vegan diet gives you a major advantage in achieving a healthier less disease promoting body composition and what I’m most excited about is that we’re going to cover a little-known compound which is essentially an appetite off switch which is pretty much missing from everybody that eats a Western diet system we’ll look at research on how that switch actually reduces desire for high energy foods how to turn that switch on and so much more all with some epidemiology sprinkled in now first I want to mention that fat loss is a sensitive subject and that’s why I want to look at this from more of a public health angle this isn’t about aesthetics this isn’t about being hot this is about increasing the amount of years that you could have where your quality of life is good where you’re mobile and so forth so let’s go now for some background I could go on and on and on about obesity statistics but something that’s still lesser-known among people is that vegans average normal BMI in terms of Western groups they’re the only diet group to do so and that’s been shown in the epidemiology both in the UK and the US so it’s across the board but what’s probably more amazing is all the clinical trials on ad libitum vegan diets that result in weight loss ad libitum meaning eating as much as you want of course these aren’t processed foods from this one we see a notable weight loss after just seven days and from this study the broad study what the authors described as the most effective weight loss diet at six and twelve months without restricting calories or adding exercise which is incredible and for some grade-a anecdotes I know several people who have lost over a hundred pounds on a vegan diet but focusing back on the studies because that’s what really matters this isn’t just theory we’re talking about this is a measurable reality so why what’s going on here I want to emphasize that this isn’t the main force at work here but vegans do have some basic behavioral advantages if you’re just walking into a gas station going to a party going anywhere the chances of a vegan being able to eat cake is just way lower in the words of Marie Antoinette let them eat cake unless they are vegan then though that is changing vegan junk foods and snack foods are becoming much more ubiquitous but the main difference here is the attributes the qualities of the foods that are making it into vegans mouths first other people and possibly the most power full body trimming tool in the vegan diet other than maybe just relinquishing all animal fat is fiber I know it’s just fiber yeah we’ll get to the exciting appetite switch stuff in a second but first we got to cover the basics firstly in the u.s. about 97% of people do not get enough fiber according to the Institute of Medicine they are fiber deficient and this is such a simple point but fiber rich foods have more volume for the amount of calories they have and so if we’re zooming in on the stomach we have this network of neurons wrapping around our stomach that go oh I’ve eaten enough volume my stomach is getting full then it sends signals to your brain and says don’t eat anymore and across-the-board animal products are high in energy and fat and low in volume they are devoid of fiber and therefore it takes a lot more to fill up your stomach and tell your brain that you’re full but a diet high in fiber is what our stomach what our whole system is used to from this study quote evidence suggests that for most of history the human lineage consumed more indigestible plant material such as grasses sedges and tubers than is present in a typical western style diet over hundred grams per day of dietary fiber compared with less than 15 grams per day in the average modern day diet but our body’s appetite system is much more complicated than just how expanded our stomach is and how hungry are throughout the day depends on a lot of things and that brings me to that appetite switch that I talked about at the beginning of the video and it is propionate be amazed it is a short chain fatty acid which is ironic because it prevents fat gain which is created as a result of your gut bacteria breaking down fiber I know it’s kind of a weird word propionate my name is nate propia Nate hey man I just wanna let you know I’m a pro oh yeah pro what PIA Nate yeah like a pianist you play the piano no a pro Pia Nate okay now you’ll never forget this word cuz that’s how you remember things make them weird that’s how they when memory competitions from this study quote in humans increased colonic production of the short chain fatty acid propionate acutely reduces energy intake so how does it actually work though well you eat some fiber the little microbes in your gut digest it they spit out propionate propionate eventually signals the appetite centers of your brain the hypothalamus that you are less hungry saying what are your fall now and from this study you can actually take an MRI do a brain scan of somebody and measure the increase in signals to the hypothalamus the appetite center of the brain after eating fiber further suggesting a satiating effect so it appears that this is just part of our natural appetite regulation system from eating so much fiber throughout human history that fiber meant food but for the average modern person it’s as if we have just taken that out extracted that system and people are just missing it it’s almost akin to surgically removing all those nerves around your stomach just removing a part of the you get what I’m talking about back to that study most amazingly propionate was shown to reduce calorie consumption by about 14% at a buffet meal America needs this America needs propionate propaganda 2020 seriously if that rate of calorie reduction can be extrapolated to all of the u.s. then we would bring our calorie consumption back to like 80s levels and looking at this familiar map it’d be like rewinding it back to about here and that is a very different United States but the fascinating wonders of propionate don’t stop there it also has to do with our reward system and food desire this study found that after giving people appropiate their brain reacted less dramatically to high energy foods so comparing say chili cheese dogs to cucumbers with the propionate that the difference was less dramatic from the researchers quote our results suggest that colonic propionate production may play an important role in attenuating reward based eating behaviors because propionate works with the reward system in this way it definitely has some implications for food addiction and binge eating simply put if you’ve had enough fiber in the last 24 hours then you’re gonna be less likely to crave these unhealthy foods less likely to reach for foods that you’re addicted to foods that you don’t actually want to eat and I want to emphasize that this isn’t cutting off people’s appetite to some unhealthy degree this is just resetting the system to where it’s supposed to be now I want to address a concern that I get really whenever I talk about vegan diet and weight loss on this channel which is completely understandable because statistically there gonna be some more robust vegans and obviously it’s pretty frustrating probably to watch me just talk about how a vegan diet leads to weight loss all the time when it may be din for somebody but let’s investigate this firstly not all vegan foods are created equal we have the health foods we have the less healthy foods and I want to emphasize just how dramatic that difference is we can simply compare corn tortillas regular tortillas to corn chips which are really sliced up tortillas with oil ok corn tortilla without oil is 11 percent of total calories from fat and one ounce is about 60 calories well a corn chip corn with oil is 55 percent of calories from fat and one ounce is over a hundred and fifty calories that’s like three times as many calories once again I have to say it’s not a health food in theory you could eat almost three times as many corn chips as regular corn tortillas until you get the same appetite triggers until you get the same amount of fiber and so forth and this principle of oil plus food equals just way way way more calories applies to all sorts of foods just cooking foods and oils fries are just potatoes with oil I’m getting really heated about this and maybe you do require a higher fat food to feel completely satiated whether you are a vegan coming off a standard American diet and so let’s compare some whole plant high-fat foods vers some animal foods for example let’s just compare one ounce of avocado verse one ounce of cheddar cheese America’s favorite cheese wouldn’t that be American cheese the avocado actually has 60% less calories per ounce than the cheese despite having a higher total fat content in terms of macronutrients in terms of the total percentage of calories from fat which is actually 77% because of the fiber and because of the water so not to be a broken record but once again whole plant foods are just the best and moving on to a major concern I just talked so much about how great fiber is but a lot of people go oh my god if I eat more fiber than I’m gonna get stomach issues and bloating and stomach pains and so forth I do have a whole video dedicated to reducing bloating when transitioning to a vegan diet but I have some new information particularly from gastroenterologist dr. Angie sadeghi she was Leon the nutrition rounds podcast a new podcast you should definitely check out and she made some points that really really made me think first of all she’s just a living example of somebody that did lose weight and get super fit going on a plant-based diet the images speak for themselves but the point here is that if you want to dodge getting an upset stomach from fibre when you’re transitioning not only do you need to ramp up the amount of fiber that you eat but you also need to diversify the sources of that fiber and the reason for that is that we have a ton of different types of bacteria and they all eat different things and so if you have a limited amount of pinto bean eating bacteria then maybe you eat a ton of those pinto beans and you end up with a bunch of undigested material and gas and so forth but if you split the same amount of fiber in those pinto beans between yams and maybe lentils and veggies then you’re gonna have a bunch of different bacteria that could do the job hopefully she also mentioned upping the types of plants that you already eat because you probably already have the bacteria to digest those and that way you can eat more fiber without having a reaction in the end as a nation and a Western society in general we definitely need to eat more fiber to tell our stomach when it’s fall as well as to get that propionate and make those propionate gains and all I think willpower around diet is a subject for an entirely different video at least propionate gives you a little bit of an advantage in terms of how much you’re craving those high-fat foods those foods that are not good for you in the end it’s about your body using its natural satiation system to know when to stop eating and I’ll go ahead and throw my bloating prevention video in there because there are a ton of points I didn’t even talk about in that video and let me know down below if you have any video suggestions I’m gonna try and crank out some extra videos through January cuz that’s when a lot of people are like I’m gonna do it I’m gonna go vegan

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BBCs Most Positive Vegan Item EVER – Paul Kerton

Hi it’s Paul firm hand chair ball saying recently I spent a couple of days filming with BBC online for a settlement all about vegan health and sports performance it was so same positive couldn’t believe how well it came out awesome in it it did so well it was actually the second most watched I am on BBC News Online and it also made it onto the BBC TV daytime show victoria derbyshire now you know I watched it on the TV I thought you know generally when you get a real positive thing about veganism on mainstream media then then put on someone you know with a counter-argument to pre-clear it so I just watched and I saw they prefaced it without the studies come out and we need to cut down on all our meat consumption to save the environment they put my little clip on and then they cut to the next segment so awesomely positive comment down below guys do you believe like me that this is the single most positive piece the BBC have ever put out about veganism my philosophy is that we can have an awesome physique we can optimize our health without harming animals and with causing less harm to the environment so why would it be some did an incline dumbbell press and if if the upper chest would be a benefit also to the front delts and triceps always eating more animal products than anyone that I’ve ever met I’m 10 kilos of chicken breasts a week I just drink 42 points of milk either tuna their eggs the steak two typical bodybuilding fair being a bodybuilder of course have to weigh everything out back in the day when you said the word vegan people would think of a tall lanky long-haired kind of hippie nowadays we’ve got top-level sportsmen we’ve got actors actresses singers nowadays it’s all about health and performance last summer at age 44 always the most ripped up everything I had razor-sharp ABS the number one thing people say about a vegan diet where do you get your protein you need meat for protein my argument why am i twice your size then if you’ve enjoyed this video and you feel like it may be of benefit to others why not help grow our wonderful community by sharing this out on your social media and together we’ll help inspire everybody it’s going vegan for victory