Selen Dar

Muscle-Building Workout and Diet


Growing up in Texas, I thought that the weight
gain of people around me was just something that naturally happened. Though, I didn’t realize how big us Texans
were getting until I saw Morgan Spurlock’s “Supersize Me!” and he mentioned how 5
of the fattest cities in America were in Texas. This was surprising, but I was chubby when
I was younger and then in high school I exercised and slimmed up. I thought what to do to lose weight was obvious,
so I unfairly figured people in Texas were just lazy. Then in 2010 I went to Japan, and when I came
back 3 years later I realized people were significantly bigger compared to when I was
young – If there was an obesity epidemic then I was looking at it. At this point, I started to think it couldn’t
be just a matter of not trying hard enough. Because that would suggest that we really
have an epidemic of is not caring. Maybe what actually happened is that the advice
we’d been given for losing weight doesn’t work. This may be hard to believe considering 80%
of the USDA’s $140 billion budget goes to the Food and Nutrition Service program, but
hear me out. In my previous video, I talked about how weight
regulation isn’t just calories in calories out, which is justified mainly by bad Physics. As Dr. Blake Donaldson suggests in his 1962
book “Strong Medicine,” : Continuous success in any line of endeavor, including weight
reduction, demands rigid adherence to biological laws.” It is Biology, not Physics that will help
us to understand the human body, and that when your body is properly fed, it will not
choose to store fat in excess nor make you hungry all the time. First off let’s say you wanted to make an
animal fat. What would you feed it? If you want your cows produce steaks with
more fat on them, you feed them corn and grain instead of grass. To make Foie Gras, they force feed ducks primarily
corn. In this study, they found the best way to
fatten up rats was to give them a diet with ample amounts of cookies, cereals, chips,
crackers as well as some processed cheese and meats. Of course, Animals are not the same as humans,
so let’s look at a population of humans that intentionally try to get fat. Japanese Sumo wrestlers pack on as many pounds
as they can in order to be able to push their opponent out of the ring. According to the Sugahara Institutes’ examination
of Sumo wrestler’s diet and lifestyle while in training camp, the wrestlers, as expected
are eating massive amounts of food. Some days they are hitting as much as 15,000
calories. But what macronutrient do they rely on to
pack on the pounds? They’re getting more than twice as much
carbohydrates as they are fat or protein. It may not be surprising that carbohydrates
drive fat accumulation, considering low-carb has been a pretty big thing since 2002, when
the New York Times Magazine published a cover story entitled “What if Fat Doesn’t Make You
Fat?” What may be surprising is that “low carb”
is not new in the least. For almost 200 years, reducing carbohydrates
for weight loss was a common practice. In 1797 the Scottish Military surgeon John
Rollo successfully treated a diabetes patient with a low carbohydrate diet. Jean Savarin published a book in 1825 called
“the Physiology of taste” in which he talks about his patients not being happy that
they need to reduce tasty things like flour, sugar, bread, and potatoes and cookies in
order to lose weight. In 1844 Jean Dancel published a book called
“Obesity, or Excessive Corpulence: The Various Causes and Rational Means of a cure” that
recommended to avoid carbohydrates and eat meat in order to “cure” obesity. There are dozens more examples I could list
going up to the late 1900’s, but let’s jump to 1971. This is when Charlotte Young released a study
showing that “With fewer carbohydrates and more fat in the diet, greater weight loss
and fat loss would be observed in subjects” So for a while obesity was relatively under
control, if people needed to lose weight they knew what to do. That was until around 1977, when something
interesting happens. Any graph you pull up on the obesity trends,
you can see a very noticeable change around that year which shows a clear increase in
weight gain which leads ultimately to our current obesity epidemic. 1977 is the year when the USDA put out the
new dietary recommendations to cut fat and replace it with “heart healthy” starches,
bread, pasta and other carbohydrates. I guess it’s not that big of a surprise
that when you bury a method that worked for 200 years for reversing obesity and controlling
diabetes, that you get an obesity and diabetes epidemic. The history paints a pretty good picture,
but it’s important that we understand the biological mechanisms behind this. To save you the suspense, it’s not total
calories, but your hormones that cause weight gain. Particularly one called insulin, which you’ve
surely heard of. It’s known as the fat storage hormone. Where there’s insulin, there’s fat. And When people have to routinely inject insulin
in themselves, they experience something called lipohypertrophy – the site at which insulin
is injected has a clear accumulation of fat. So how does insulin work in the body? As you know, your blood glucose or blood sugar
rises when you eat carbohydrates, particularly ones low in fiber. This then causes insulin to be released so
the insulin can carry the glucose into the cells that have an insulin receptor, which
then allows the cells to break down the glucose and produce energy in the form of phosphates. So far so good. However this process can only happen at a
certain rate, so glucose needs to be put somewhere else. In the form of glycogen, you can store about
200 grams of glucose in the muscle and 70 grams in the liver. When those are filled up, insulin receptors
decrease on those cells so glucose can’t go in. But the glucose still needs to go somewhere
because if it sits in the blood stream it will bind to proteins in a damaging process
called glycation. Glycation is a process where sugar in the
bloodstream mucks onto proteins, creating something called advanced glycation end products
or AGE’s for short. It’s the cellular equivalent of pouring
maple syrup on your keyboard. One example is a banana. As it gets more ripe, you see some brown spots
on the peel and if you peel the banana you can see some dark spots which are particularly
sweet. The same thing happens to your skin over time:
proteins in your bloodstream get sugar stuck on them and the resulting AGE’s damage your
skin internally, creating age spots. You also see these spots from external damage
from the sun. Where these things become a real problem is
in diabetics who have trouble controlling their blood sugar, and end up with a large
amount of AGE’s. This is why diabetics can lose sight in their
eyes and may even end up having to amputate their toes because these are the places with
very small capillaries where it’s easy for these AGE’s to get stuck and cause serious
damage. So back to the glucose processing: Your muscles
and liver have stored as much glucose as they can, and your body really does not want glucose
overloading the cells, so it decreases the insulin receptors on most cells preventing
the glucose from getting in. Then, glucose is broken down and stored as
triglycerides in the only place where insulin receptors are actually increasing- your body
fat. So this is how carbohydrates and the insulin
response cause you to get fat. A couple years back before I learned about
intermittent fasting and this low carb business, there was an all you can eat Yakiniku- Japanese
barbecue place that I’d sometimes go to. It’s common to always have a bowl of rice
to accompany the meat when you’re eating, but one day I decided to skip the rice and
just focus on the meat. The next day I noticed something new: I felt
stuffed the entire day and I didn’t want to eat until dinner. Whereas when I usually had the rice with my
meat, I was already starving for breakfast by morning. Now, I finally understand what was going on. To use the energy within our fat tissues,
fatty acids are taken out of the tissue to be broken down for energy. Which obviously would make you shed fat. But when you have a high serum insulin level
from eating too much carbohydrate, you cannot break down your fat tissue because the enzyme
that allows that – hormone sensitive lipase, is sensitive to insulin, which will not allow
the fat to be broken down. So you then have this situation where insulin
won’t let you use your fat for energy, so when you’re low on energy, you’re going
to feel very lethargic and hungry until you get new glucose. This is how high blood sugar and insulin keeps
you fat and keeps you hungry. People don’t get fat because they want to
eat all the time, they want to eat all the time because they’re getting fat. So then, are people staying fat because they
don’t exercise, or do they not exercise because they don’t have any energy available
to do so? I would argue the latter. So the diet and exercise recommendations we’ve
been getting the past several decades ignore basic endocrinology and something natural
to all animals: the desire to keep their biological processes balanced and remain in homeostasis. For example: Your body always wants to stay
at a constant temperature, so when it’s too hot, your metabolism slows down so you
don’t overheat from the inside. When it’s cold, you start to shiver so the
glycogen stored in your muscles breaks down and produces heat to maintain your body temperature. Your body will also auto regulate your blood
pressure, as well as your sodium and other mineral levels. Physiologist Edward F Adolph back in the 1940’s
found that however he tried to trick his lab rats, he couldn’t get them to take in more
nutrients than usual. He would dilute their food with water and
they just drank more of it until they got the same amount of nutrients, and he would
even pump food into their stomachs and they would then just eat less. So why would we humans, the smartest and most
evolutionarily successful creatures on the planet, have to expend willpower and consciously
regulate how much we eat? The simple answer is that if you feed your
body properly, it will regulate consumption for you. In the 1960’s Ethan Sims conducted experiments
where he took prisoners from the Vermont State prison and tried to overfeed them with either
carbs or fat on top of their normal diet. He could get them to eat an excess of 7000
calories in carbs per day, yet getting them to eat 800 calories of fat, about 1 stick
of butter, took a heroic amount of effort. It takes willpower to overeat if you are on
the right diet, but it takes even more willpower to not overeat if you are on the wrong diet This is the issue. Humans have not had time to adapt to the massive
amount of low fiber carbohydrates recently introduced to our diet. The low fiber aspect is important because
Fiber reduces the rate of intestinal carbohydrate absorption, reducing the insulin response,
and essentially preventing all these problems I just talked about. Way back when we were hunting and gathering
and before the cultivation of sweeter and juicier fruit, we were getting about 100 to
300 grams of fiber a day, whereas today the average is more like 15 grams. So no, the people of Texas and others struggling
with their weight are not just lazy, we’ve just had the wrong food and the wrong advice
pushed on us the past 40 years. By the way, remember how I said I slimmed
up by exercising when I was young? That wasn’t really me, it was my hormones. I went through a massive hormonal change called..
puberty, which slimmed me up and gave me the energy to exercise- not the other way around. If you liked this video, make sure to subscribe
and if you’d like to help the channel please check me out on Patreon. If you still have some questions about the
significance of calories, or the potential harm from fats, take a look at these other
two videos of mine. Credit for some of the information in here
goes to Albert Lehninger’s principles of Biochemistry textbook, Gary Taubes’ book
“Good Calories Bad Calories,” his other book “Why we get fat”, Robert Lustig’s
book “Fat Chance” and Johnathon Bailor’s book “The Calorie Myth”

100 thoughts on “Why we get Fat AND Hungry | (Biology of Weight Gain & Low-Carb )

  1. Zero mention of the relative pice and availability of unhealthy sugary foods v healthy fruit n veg ….. A Very Biased vid…

  2. this isnt scientifically accurate fyi…. like yes low carb diets can help you lose weight in the short term just like snorting a line of cocaine every morning lmao…. but give it 2 years and enjoy a heart attack PER WEEK 🙂

  3. I decided one day to stop eating all carbs and sugar cold turkey. By the third day I was very lethargic, couldn't think clearly and was getting hot/cold flashes. I decided to eat some carbs and within a couple minutes I was back to feeling "normal". This is when I realized how much sugar I was consuming. My body was literally withdrawing from sugar the same as a drug addict withdrawals from heroin. Growing up in the 80's everything was "fat free" and we were told it was the fat that was making us fat. Turns out it was all the simple carbs and sugar that was loaded in everything. It makes sense. Sugar and carbs give us energy but if you don't burn off that energy your body stores it as fat. If you limit your carbs (keto) your body is forced to use the stored fat as energy and you lose weight. Easier said then done as sugar and carbs are in literally everything affordable.

  4. We are years away from learning that our eating habits are dictated by our microbiome, our gut bacteria. We all know that eating a lot contributes to weight gain but most humans don't want to gain weight.

  5. Low carb is not the answer. High amounts of whole food carbs and fiber and no meat and dairy is the healthiest path. It's heavily supported by science and research. It's also how I lost 50 lbs and am approaching my goal weight.

  6. Here in switzerland people eat a lot of carbohydrates as well but there arent many fat people here. And also you can get fat from just eating meat and fat. In the end it actually does all come down to the calories. If you eat more calories than you need your body will store it as fat and if you eat less than you need your body is forced to break down fat cells.

  7. The reason fat was made into the enemy was because doctors had to deal with another health issue, heart attacks which was attributed to high fat intake.

  8. When I first came to TX for work on 3 year contract, I could't eat many of things from your supermarkets because I could clearly feel sugar everywhere, even in milk, bread and "plain" yogurt. And not to mention how my wife feels about that food, when me, as a sugar addict couldn't eat it….after less than 1 year I was ok with it…I'm telling you this just to let you know (as an foriner) how huge amount of sugat they feed you with every day!!!

  9. 0:52 (sidenote: I'm from Germany) I am pretty sure that the food pyramid I was taught in school was different in that the group of vegetables was the base, carbs were second. I remember being taught that although fruits are very healthy, one had to account for the sugars (carbs) in them, which was why you should eat less fruits than vegetables. Also, I was educated, even though potatoes group as carbs, they are relatively low in that, at least compared to rice, bread etc., which is why you may count a serving of potatoes as a serving of vegerable as well. (Sweet potatoes weren't a thing yet when I went to primary school). I faintly recall a chart that grouped some things into one category as well as into another, like tomatoes into vegetables but also fruit, or obviously potatoes into carbs and veggies. It looked like the olympia rings.
    I don't know whether this contributes to an overall better understanding of foods in europe, hence the obesity rate is lower? I can't possibly judge, I've travelled many European countries but have never been in the US before.

  10. So the rats had a self-adjusting mechanism that stopped them over eating, but we clearly have no such mechanism if we'll readily adapt to a low fibre high carb diet. Your arguement falls over there.

  11. I'm not from USA but this applies for all over the World… I am on keto since 29.1.19. and lost 13kg without exercising (yet). I'm 50y old female, past menopause (early due to hiperactive thyroid i had for 8 y). My thyroid has been fine for 12 years then went into hypothyroidism hashimoto. Started watching compositions and labels on food in markets and sugar is EVERYWHERE 😤🤯 sugar in bacon!! My late uncle used to have his own meat smoke house and only used salt, water, pepper and/or smoked paprika for meat products and if someone would tell him 'sprinkle that prosciutto with sugar' he'd honestly beat that person up lol.

  12. Looks like I'm one of the lucky ones. I can eat all I want and never get fat. Shoot I actually stopped working out for a little and LOST weight hahaha. I literally eat all day and have never gained a pound.

  13. I see alot of people in your commentsection demonizing carbs, and I feel like they are misunderstanding your video, or your not giving the right information. Carbs, proteins and fats are all macronutrients your body needs. Carbs aren't the devil. And sugar isn't the only carb out there. Same as with the keto diet it is demonizing carbs, and 9 out of 10 times someone who has done keto, will regain their weight or more when they no longer can continue keto. If you want to lose weight do it in a healthy way, not by demonizing a macronutrient. STOP DEMONIZING CARBS.

  14. Got tired of convincing everyone about this. Its difficult to really educate about the correct things when all the textbooks in medicine tell us to avoid cholesterol and fat. Hopefully this video will convince some people.

  15. For real though, I’m asian and I thought that the fat American meme was a big internet exaggeration. But when I actually visited, I was so shocked omg

  16. Why do bodybuilders understand fat loss and u and the rest of America don’t ? Caloric intake matters more then insulin or low carb!

  17. Thx bro great video ! I’ve been experiencing this insulin hungry state without even knowing and the worst is that I couldn’t lose fat even with all efforts in Gym because of sugar intake and my insulin was high . Thx again

  18. Tell this to the people of Okinawa. They eat no meat and almost entirely carbs and have zero obesity, zero heart disease.

  19. Thank you! I've been trying to find an informative and easy to digest video to show my parents without any fear mongering or heart string tugging behind it, just facts! This is awesome. I'm trying to get them off the carb-wagon but they're very skeptical of what I say, unfortunately they still take their Doctors' and TV's words as gospel.

  20. Don't listen to the government; listen to science. Keto for 16 months. I've lost 35-40 lbs., feel fantastic and have had major improvements in body composition. (The scale isn't everything!)

  21. I mean, think about it, it’s not that complicated. Diets are all a money making scheme. What did we do before we had so called "experts". We ate when we were hungry, the food wasn’t man made, and we stopped eating when we weren’t hungry anymore. It’s that simple. And listen to your body! If something makes you feel like crap, don’t eat it. Every body is different!

  22. I did cut out carbs like 3 months ago and I lost 32 pounds… When I had my cheat "Day" it ended up at cheat week and I could not stop eating, especially candies lol… Then I came back and now I eat like twice a day and I have to push myself to eat at least 1500 calories…

  23. So before the pyramid what did people eat? What was breakfast, lunch, and dinner? I can't imagine life without grains. I make all my food from scratch as it is, but it's not helped at all…if grains are the issue I'm not sure how to replace them.

  24. Change way of thinking to make being fat more acceptable. “I’m not fat, I’m normal. Skinny people are unhealthy and anorexic.” “Saying someone is fat is fat shaming”.

  25. There is too much sugar in everything that our bodies can't take it so it converts all the excess sugar into fat

  26. Why did the government put out a food pyramid that made us fat in the 70’s? Was the original reason to reduce heart disease? If so, how has that experiment gone? Has heart disease diminished with a low fat diet? Before I start eating lots of fat to reduce my weight (which I understand has implications for heart health anyway) I’d like some experimentation on the effects of eating fat on heart disease. Just a thought.

  27. I along with my large organisation constantly meet americans all over the world. I find they are the most brainless idiots I have ever encountered. WHY do they keep stuffing themselves with food that their bodies DO NOT NEED ?????

  28. I go to beaches in Europe, 99% of people; men, women and children, all overweight. It's become the norm and that's so sad and fucked up. I'm shocked and fascinated by human behavior in today's world and their need to consume sugar and junk; foods that aren't natural for the body. Europe and the US is the same now. Europe can't laugh at America anymore, we (not me) have caught up…It's not even that new.

  29. People are overweight because of depression, computers, laptops, lack of exercise, addiction to junk food, thyroid issues, medical issues, medications that they are taking, changes in life for women like menopause,lack of mobility,stress and poor diet.

  30. Intermittent fasting, very low carbohydrates, 1 hour of walking.
    Voracious hunger, gone
    Feet pain, gone
    Improved eyesight, check
    Peace of mind.

  31. The narrator lost me within the first 30 seconds. He claims that he "slimmed up". Who TF slims up? No one, that's who. Why can't these useless millennials learn how to do anything correctly? Communication is a fundamental component of life and this video is another example of the careless, lax attitudes about everything that so many have today. It's annoying.

  32. Careful buddy, low carb diets cause low blood pH. Low blood pH is serious, even in low, but long-term variations.
    It’s not a matter of low carb, or to avoid carbs. Eat carbs. Vegetables are carbs. It’s more about where your carbs come from. Vegetables contain a lot less carbs that crackers, pasta, or other highly-processed carbs. Bottom line: eat more vegetables and less processed foods. I recommend the app daily dozen.

  33. The think is that as a person you are responsible of your body needs not the gouvernment or food organisations. They can assume some ideas but they are not food gods! If you choose to listen to them instead of your body this is your choice. I choose to listen to my body. I know my body more than anyone else more of if I am the only person who knows my body. They made themselves authority of food but I disagree with this idea too. Everyone tries to rule people on different subjects. I am my own ruler and nobody else, start here!

  34. So if carbs make you fat.. how do you explain dietary thermogenesis and the fact that if you get a biopsy of the fat in your body it will be unchanged animal fat cells.

  35. I just love vegetables and fruit. I can't see how people can eat over sized hamburgers and fries. They have sugar and unhealthy fats in them.

  36. what if its all planned lal. obese people get more health problems wich needs medical attention and/or medicine wich means more money for Healthcare industry 😛  i did a very strict keto diet and lost 21kg's in 2.5 months. i filled myself up with salmon and other fish and green veggies+lattace 🙂

  37. The answer is very simple: sugar and poor nutrient carb food (pasta, rice, pastries, bread, etc.)
    They raise your insulin resistance, don't give you enough nutrients, impede you from consuming your fat deposits and make you feel starved so you eat more and more poor nutrient foods. It's the vicious cycle of obesity.

  38. I watched this video a long time back (probably when it was uploaded) but never finished it. Because I wasn't really getting the entire picture here but now after several diets, weight lose and weight gain , research I can understand what he is saying. The latest diet I am on is Paleo. For those who don't know it's a gluten free, no grains/legumes/pulses/beans and dairy free diet. It's the way our ancestors ate millions of years ago. So I definitely can day that yes after eating jus meat and veggies I don't feel as hungry or at all sometimes as I feel when I eat a whole plate of rice or bread, to think this is so crazy but now I see why it is so.

  39. Ancient civilizations such as the Taoists in ancient China new the danger of carbs. They referred to bread and grains as corpse food because they knew it would lead to early death and health issues.

  40. After coming out of a big weight loss period in my life I can only say to remember a gram of fat is 7 calories while a gram of protein or carbs is 4 calories. If you use this as an excuse to be a gluten and ignore moderation your still getting yourself fat.

    Moderation of all food groups is the key to success

  41. I've heard some anecdotes from people that go on keto diet, they said it cured their depression and arthritis and tons of other health issues. I was always a man of research evidence. But, somehow I choose anecdotes rather than controversial research of our nutrition and food pyramid scandal.

  42. I eat just plants so much carbs ,my body fat is 14% and have so much energy and i don’t know what is that word hungry.

  43. I was intrigued until I realized just another idiotic Keto diet plug. No thanks to clogged arteries. Fruits and veggies I’ll stick with. FYI carbs are not the devil.

  44. Wow, this is so impressive. Do you have a background in biology or physiology or something like that? I’m in a banana phase right now. I like to eat maybe around 3-5 banana’s a day. Is that too many carbohydrates?

  45. As someone with a crazy small appetite I'd starve to death on low carb, honestly I went low-carb for a week and averaged 900kcals a day while still feeling uncomfortably full.

  46. What was missed here is, simple carbs (pasta, bread, fruit, sugar, etc.) vs. complex carbs (leafy green vegetation). Complex carbs and meat (most proteins) is the path to success… I am 6' weigh 195 lbs. very fit and strong at 64 years… I eat less than 1000 calories a day, many times eating it as snacks and just one main meal… I do cheat on this, eating fruit, potatoes, hearty bread, and other junk… but I just cut back when I see the number on the scale increase… Most often, I do hike about 20 miles a week…

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