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Muscle-Building Workout and Diet


“Caloric Restriction vs. Plant-Based Diets” Hundreds of thousands of deaths in the United States
every year are attributed to obesity, now overtaking smoking as perhaps the main
preventable cause of illness and premature death. In particular, excess body fatness is
an important cause of most cancers, according to a meta-analysis
of studies done to date. For some cancers, about half
of cases may be attributable to just being overweight
or obese. What’s the connection, though? Why do individuals who are obese
have increased cancer risk? To answer this question we must consider
the biochemical consequences of obesity, like IGF-1, insulin like growth factor-1 is a cancer-promoting growth
hormone associated with a variety of common cancers
in adults, as well as children. Kids who got cancer had about 4 times the
levels of IGF-1 circulating in their bloodstream, whereas people growing up
with abnormally low levels of IGF-1 don’t seem
to get cancer at all. Zero cases out
of 300 people. I’ve talked about this
cancer-proofing mutation, the role animal protein intake plays in
boosting IGF-1 production from our liver, which may explain plant-based
protection from cancer, and how plant-based
one has to eat, but our liver is not the only
tissue that produces IGF-1. Fat cells produce
IGF-1 too. This may help explain this 21st century
cancer epidemic caused by obesity. So of course drug companies
have come up with a variety of IGF-1
blocking chemo agents, with cute names
like figitumamab, but with not-so-cute side effects
such as early fatal toxicities. So perhaps better to lower
IGF-1 the natural way, by eating a plant-based diet, as vegan
women and men have lower IGF-1 levels. Maybe, though, it’s just
because they’re so skinny. The only dietary group that comes close
to the recommended BMI of 21 to 23 were those eating strictly
plant based diets, so maybe it’s the
weight loss that did it. Maybe we can eat whatever we want
as long as we’re skinny enough. To put that to the test, we’d have to
find a group of people that eat meat— but are still as
slim as vegans. Long-distance endurance runners, running an
average of 48 miles a week for 21 years. If you run 50,000 miles you too can
maintain a BMI of even a raw vegan. So what did they find? If you look at the blood concentrations of cancer
risk factors among the groups of study subjects, you see that only the vegans had
significantly lower levels of IGF-1. That makes sense given the role animal
protein plays in boosting IGF-1 levels. But the vegan group didn’t just eat less
animal protein, they ate fewer calories. And in rodents at least, caloric
restriction alone reduces IGF-1 levels. So OK, maybe low IGF-1 levels among vegans
isn’t due to their slim figures, but maybe the drop
in IGF-1 in vegans is effectively due to their
unintentional calorie restriction. OK, so let’s compare vegans to people
practicing severe calorie restriction. They recruited vegans from
the St. Louis Vegetarian Society, and went to the Calorie Restriction Society to
find folks practicing severe caloric restriction. What did they find? Only the vegan group got
a significant drop in IGF-1. These findings demonstrate that,
unlike in rodents, long-term severe caloric
restriction in humans does not reduce the level of
this cancer-promoting hormone. It’s not how many
calories we eat. Protein intake may be the key determinant
of circulating IGF-1 levels in humans, and so reduced protein intake
may become an important component of anticancer and anti-aging
dietary interventions.

85 thoughts on “Caloric Restriction vs. Plant-Based Diets

  1. I liked this video,   my only criticism is that exercises raise IGF1  So of course ultra marathoners are going to have a higher IGF 1

  2. what's your opinion on high calorie, high protein vegan diet?
    what effects would it have on the body long term, compared to a non vegan one?
    thx 🙂

  3. Can someone answer this please anyone ? 

    Why are there people who eat animal products (i'm talking a couple times a day) who are very slim ??? I thought it was because they were young but now that I think about it I know adults who have passed 60 years old who are slimmer than I am (and I'm 18), is it because they don't eat enough calories to gain fat ?

    For instance my dad has been omnivorous all his life and never cut calories and yet he has a slim figure – with a 'lil belly – but like he's not overweight or obese…

    Also, I know a ton of people (this time young, teenagers) who can eat all the fatty foods in the world but not gain one ounce, is there some kind of scientific explanation to this ???

  4. It would be nice to see the last study done again with more people. One study alone should be taken cautiously until it has been replicated.

  5. Now we need a study that compares low intake of animal protein vs low intake of plant protein to see if it's just the micronutrient ratios/amounts or the source of the micronutrients that lowers Igf1…

  6. The next study they should do should compare the overall health of those who watch and those who do not watch Dr. Greger's videos. One guess as to who would win 😀

  7. Damm…..this guy's voice is so smug.  It's dripping with arrogance and smug boredom common to people who wear white lab coats. Bleh..I wish his videos were captioned, so I could turn off his arrogant junior college professor voice….. yeech.

  8. Caloric restriction vs. plant-based diets are put to the test to see which best lowers cancer promoter IGF-1.

    Watch below or click the link to watch on NutritionFacts.org: http://nutritionfacts.org/video/caloric-restriction-vs-plant-based-diets

  9. A diet high in starch and sugar is a lot of it when it comes to overweight. The problem is starch is cheap fuel and people are hard wired to love sweets. Many people can't even begin to afford what you want them to eat. One 20 oz soft drink a day at 250 calories and in 7 days they drink 1750 calories with no other nutritional value. That soft drink alone means they eat enough calories for another entire extra day and in a form that almost dumps all the calories in the blood stream super fast as they drink it. 

  10. Why did you show Nathan Pritikin when you said role in preventing cancer? He contracted leukemia after many years on plant based diet.  
    I am a big fan of Nathan but was wondering what happened. 

  11. everything on the human body is protein based…your skin, hair, muscles etc…this doctor is anti-muscle, anti-sex appeal …wish he would work out

  12. The last point would concur with Colin Campbell's finding in the China Study, that protein intake above 8% is linked to incidence of cancer. This percentage protein intake can be achieved on a plant based diet. Good vid., thanks

  13. IGF-1 causes cancer? You need to do more research on that… maybe cancer increases igf-1?
    You went from cancer to IGF1 and forgot all about cancer… What about the comparisons of the runners, vegans etc on cancer?
    Who lives longer?
    No vegan has gone 100+ years

  14. If I want to balance my diet on chronometer, which vitamins and minerals would not be necessary to get a 100% each day? I mean not because they are less important but because the body has at least a short term reserve of them?

  15. Two years ago I started a to be vegan after 31 years of being a vegetarian.

    I can feel my body fat has reduced but not enough considering that 5 months ago I gave birth my second daughter, I tried the raw vegan lifestyle as well and It was a good experience but I like eating potatoes, rice, etc… 😉

    The Low fat vegan lifestyle is great!!!

  16. This Dr. John McDougall pointed out very well, when he discussed the Rice-Diet he claims to be the best diet for severe illnesses. This diet will keep the protein-level and the fat-level very low this is why it even uses white rice because wholegrain rice has much more protein. I do not know yet, what my opinion is about that. I certainly like white rice very much, but my guts tell me, that wholegrain is far better! What do you think?

  17. If you want to lose weight, you should look up Fenoboci Diet Plan on the internet. They'll make it easier to get the shape you should have.

  18. Hi there, have you thought about this kind of diet plan called the Fenoboci Diet Plan? My work buddy says it helps people lost a lot of weight. Is that possible? I also read a lot of good review relating to this diet plan. Thoughts?

  19. In the animal studies the animals were given stellar nutrition, while being given just less calories. But in real life outside of the labs, are people able to get perfect nutrition, as did the lab animals? Further is IGF 1 the sole determinate of longevity?

  20. You really stress plant based diet.  However, I have a question:   What about meat flavorings?   I really like chicken broth, or use bouillon in my vegetable soup.   I could go without meat as a main item, but what about meat broth as flavoring or as base for veggie soups?

  21. "One gram of fiber for every one hundred calories." If you only eat food that meets this requirement and only drink water then you will maintain the appropriate weight. All plant based foods have fiber.

  22. Could it be that cancer cells cause an increase in IGF-1 and not the other way around? Also, the issue is so controversial and the findings between humans vs other species are different, that it is hard to make any decisions about manipulating IGF-1 for healthy individuals. Here is an excerpt from an interesting article: "A meta-analysis of studies examining the correlation between high IGF-1 levels and different cancers only found increased risk of prostate and pre-menopausal breast cancers, suggesting that perhaps it’s premature to say that high levels of IGF-1 would predispose someone to cancer. There are many more cancers, and many more deadly cancers, that did not appear to be highly correlated.

    A second meta-analysis observed that men with low IGF-1 levels actually had significantly higher risk of death due to cancer than men with normal (not high) levels. In this case, no studies involving cancer risk and IGF-1 in women were included, so we cannot assume the same will be true in women–though we might expect it to be similar given our knowledge of how IGF-1 affects the human body." http://www.saragottfriedmd.com/does-meat-cause-cancer-revisiting-the-meat-igf-1-and-cancer-connection/

  23. having a videos about high carb low fat vegans (who eat 3000/4500 calories a day) and the science behind it (would they have the same results as the lower calorie vegan group ? ) and also the ideal macro ratio for health (low fat ? moderate fat ? etc) would be awesome.

  24. True a low protein diet lowers ur growth hormone levels but if u want to repair damaged cells and neuropathways u need IGF-1 for this function.

  25. A really good resource to look into is a book called The China Study by Dr. Campbell. There are some great videos on youtube of his lectures. It would help shed light on some questions that this video may have raised. Similar findings but Dr. Colin T. Campbell really goes in depth about the roles of plant protein vs. animal protein and its effect on cancer, tumours, and other diseases. Then, to find out where he came from and his motives for conducting this huge scientific study is mind blowing. Don't try to guess…because you won't guess it.

  26. Great video. There is however one correlation that I wish you would have put in with your findings. You said it may just be the lower protein consumption overall by the vegans. But, the thing you didn't 'put to the test' was whether it was not just lower protein, but whether it was plant protein VS the animal protein?
    Being a 5 foot 7 200lb vegan myself I consume 130 plus grams of protein per day. So, this would be of particular interest to me.
    Thank you very much for all that you do.
    Patrick

  27. Maybe the best strategy is to eat all the meat and eggs and dairy products you want during childhood (including late childhood/adolescence), but once you hit 18, you should go plant-based! 😀

  28. it's amazing how hard the vegan diets hits it out of the ballpark here. even if caloric intake were held constant, veganism would win, but it's not, so veganism wins by twice the margin!

  29. Everything is fine and dandy, but when i starting eating nuts, seeds and avocados, i start to get jiggly "downstairs". So…should i limit them? like 1 tbsp on flax or? what do i do? (i'm a really big volume eater, and do great on starches, vegetables and fruits)

  30. Vegans have the lowest levels of IGF 1. Let's start with the fact (or assumption) that a man is a vegan, and in that context, let's look at an experiment with caloric restriction on rodents. Do vegans, who are exposed to calorie restriction, have even lower levels of IGF 1 than vegans that eat normal amounts of food?
    And, what about the vegans who apply a water fasting, say 7-15 related days for every 3 months, or 4-5 related days each month, or 36h once a week? Does the water post make sense and benefit from the vegan?

  31. Low protein intake is protective? But what if I wanna build muscle AND live a long life? Is eating alot of protein from plants risky too?

  32. My cousin was skinny like a toothpick. He was having a barbecue every end of the week and heavy meat and olive oil eater being italian. He died on his sleep at just 50 years of age leaving 2 very young daughters and a shocked, devastated wife. He died of a coronary arterial blockage. Skinny people are not immune from heart and arterial disease.

  33. Plant based diets CAN be compatible with diet restrictions, but not if you pack your self full of starch plant foods

  34. The world is waking up! Raw Vegan/Fruitarianism brings us back to our natural, species specific, diet. It’s no wonder all of our modern, man made, ‘dis-eases’ fade so quickly when we adhere to the natural laws of this bountiful planet. Live in abundance my friends, and say goodbye to the ails of this age.

  35. Biased. Long distance runners have been shown to produce high levels of inflammatory cytokines as well as atrial fibrosis on account of extreme physical exertion.

  36. Great video, very well put together. However, I was left a little confused at the end of the video. Does the conclusion mean that less protein consumption (from any food source) could lower the risk of potential cancer disease or lowering the consumption of animal protein alone can potentially lower the risk of cancer disease?
    I don't know if it's just me, but I would love if someone clarifies that for me!
    Nonetheless, an amazing video. I love ya'll stuff!

  37. If you read the book of Genesis, mankind was ordered by God to be vegan, up until the Great Flood. And while mankind was vegan people lived extremely long lives, up to 900 years of age,

  38. I´ve been watching some of the My 600lb life show, and I know that doctor is trying to help, but… He´s putting these obese people who suffer from eating disorders on a 1200 cal no carb diet :(… And then wonders why they fail. I´m really shocked he doesn´t know any better.

  39. well so is it the plant based diet that reduces cancer risk, or reduced protein intake? because one can eat mostly animal foods, and not eat too much protein

  40. Same study shows, when they took some of the CR individuals and reduced their protein intake by 56%, they get to 152ng/ml of IGF1 just after a few weeks. That’s almost vegan levels. Cherry picking data 👎

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