I Read 250 Studies: 10 Things I Learned about your Health

[@Physionic]

*ONE AMENDMENT (READ BELOW)* Videos on Studies: GlyNAC (Full Analysis): kzbin.info/www/bejne/bH3QlGCjotarr7M Collagen (Full Analysis): kzbin.info/www/bejne/pn6YfZeAoM-sb7M OMAD (Full Analysis): kzbin.info/www/bejne/gHzadGupfap4oLs Reversing Aging/TRIIM Study: kzbin.info/www/bejne/qIfSqZl3d9R7npY Obese & Autophagy: kzbin.info/www/bejne/fGnEo5mmgNecZq8 Insulin vs Calories: kzbin.info/www/bejne/rXvLamupg9d1sK8 LDL on Heart Disease (Full Analysis): kzbin.info/www/bejne/Z6Wbo6ScfJZ2g6M Urolithin A: kzbin.info/www/bejne/mXvHcp-mZ9OYrZY Omega-3 on Cognition (Full Analysis): kzbin.info/www/bejne/a2LWhZyqlrqtgJo Reversing Heart Disease (Full Analysis): kzbin.info/www/bejne/pZOnYnp4ip2an80 AMENDMENT: At 19:19, I say that there are a vocal minority of people who argue LDL is a cause of heart disease risk - that is reversed, it should be "a vocal minority of people who argue LDL is NOT a cause of heart disease risk" - thanks to @mkvalor for pointing it out.

[@brianwnc8168]

I love your channel but I'm disappointed that you did not include research on nattokinase around its ability to remove arterial plaque. Also, berberine has been shown to remove arterial plaque. These are very important supplements to help people who can't exercise due to physical limitations or simply to help people who really struggle to get in shape. Many supplements can help people have an advantage until they can reshape all the other lifestyle factors needed for optimal health. They just give you an advantage even if you are healthy but you're older.

[@trentriver]

@@brianwnc8168 The evidence that berberine removes plaque is very early and needs more research - double blinded, case controlled study with enough participants. I do take it for that reason and it also does seems to lower blood sugar, BUT the only reason I take it without more evidence is that it does not seem to do any harm. So, I am hoping we eventually do get more robust/solid data. Nattokinase - not sure the evidence is there ... can you point me to some high quality studies? I AM SURPRISED HE LEFT OUT CREATINE MONOHYDRATE.

[@Edward-b3r]

New subscriber. Just found your channel. Love it!🙂

[@markaldridge5089]

This is great analysis - independent, evidence-based and with context and nuance that is absent from the influencers and supplement sellers who are everywhere on KZbin. Much appreciated.

[@Physionic]

Thanks, Mark

[@m4inline]

I second this.

[@ericsonhazeltine5064]

I third this.

[@cattleprods911]

He’s buying the lipid hypothesis, but hiding behind “one of the contributors…”, otherwise excellent summary.

[@whendarknessfalls6969]

A minority also thinks that males can be females, and females can be males. So take that with a grain of soy😂

[@hopesgrandchild]

I am back in school finishing my Nursing degree at 50 partially because of this man. His videos help me stay fit by running to KZbin every time he posts. He's had me print out and read studies he's mentioned on here. It's like he's our own personal TLDR superhero. I trust his analysis.

[@salmanuel4053]

Who wouldn't want to learn the 10 best tips for your health that a Ph.D. student has gleaned from reading 250 research reports? At the least, it can point up vitamins that you should look at more closely. Immense value in this channel!

[@g33k37]

Glynac has definitely been my Grandmother is 88. She was starting to show signs of cognitive decline and becoming increasingly frail. Started her on glynac 2.5g and 1.5g taurine twice daily, and the results have been astonishing. Moves faster gets up better, and her cognitive capacity and memory have come back to baseline.

[@pavman42]

I've been taking glynac since last summer and taurine since the fall and I must say it has vastly improved my energy levels and I think it's actually improving the speed of my thinking, no small feat, despite being under 50. I also think NAC generally acts as a detoxifier which is beneficial.

[@SkyRiver1]

I have a 95 year old aunt who I am going to try this on.

[@Ensource]

let us know your anecdote @@SkyRiver1

[@joejojo5966]

​@@SkyRiver1 Please let us know how it goes! Well wishes!

[@m4inline]

MDMA works wonders on pensioners too.

[@melimoo6656]

Your channel and nutrition made simple are the only 2 I trust. Independent non-biased clinical evaluation of data. and no products or gimmicks being sold to me! ❤

[@Physionic]

Gil is awesome. Humbled to be in his company.

[@StanDupp6371]

You should only get diet advice from a real Ph.D in nutritional biochemistry with awards and honors and or a Nobel Prize with a long term track record of being right such as Roger J. Williams, Frederick Gowland Hopkins, Fred Kummerow, George H. Whipple, William Parry Murphy, Edward Adelbert Doisy. All 6 would say the same that Linus Pauling said that meat, poultry, fish and eggs are good for you in moderation and that dairy is ok in small amounts if you like it and are not allergic to it. Gil Carvalho has zero experience in anything.

[@ImJarlen]

What a great video! The fact that people can get acces to this kind of useful knowledge for free and with so little effort is awesome

[@RickNuthman]

I am 48 and have suffered from severe chronic depression and anxiety for years. I have used all of the drugs, psychological treatment modalities and nothing ever gave me much relief until a couple of years ago I hears about glycine and NAC. I had seen a study somewhere that chronically anxious people were often found to be depleted in glutathione. Obviously this can lead to all kinds of problems. At the time, I started taking about 2 grams of NAC along with 2 grams of TMG daily. I started noticing after a few weeks everything was changing. It was like reality was becoming brighter. I could also breathe more deeply and freely (nac also helps the lungs) On top of that, my blood pressure normalized and my energy increased 10x. It was like getting my life back. I just wanted to point this out because I think people who have generalized anxiety even in their 20s and 30s could recover using glycine and nac. I think this needs more attention!

[@shahzamanhaque]

Thank you for this. When you take this ? During or after meal ?

[@oolala53]

So you are now less bothered by critical thoughts about yourself and the world, past and future?

[@RickNuthman]

@@shahzamanhaque I try to take it on an empty stomach. I usually take a NOW 1G NAC pill with a glass of water mixed with glycine powder. Lately I have added 3 grams of Taurine to the mix as well as 2.5 grams of creatine.

[@RickNuthman]

@@oolala53 I think what the glycine/nac combination did for me was end the constant exhaustion, depression and edginess I experienced every moment of every day. It has given me space to work on the critical thoughts and destructive thinking patterns. Self enquiry and meditation have been extremely useful. anything that brings circulation to the prefrontal cortex. I really like the meditation devices like the Muse 2 and the Mendi.

[@LK-pc4sq]

Where did you buy it?

[@grantlikes2sing]

You are a gifted teacher. Great dissemination of useful information!

[@amrs7762]

Thank you @Physionic for being a voice of reason. I LOVE your videos! I'm so glad I found you and now I can stop wasting hours of my time watching all the others debate. Please never stop what you're doing! We need you!

[@thirdworldperspective2409]

That’s some great stuff Nic, really proud to see how far you’ve come and happy to have been here since the start. Keep up the awesome work…Richard

[@Physionic]

Thanks so much for the kind words, Richard. :)

[@chrissparrowhawk]

An abundance of information using minimal words. No flashy intro, no yo yo music, just the facts and nothing but the facts. Information at it's best.

[@harku123]

You have so many views nowadays!! Awesome! I've not followed anything nutrition related in a while because I started working in politics lol! But I'm so glad to see your current success!

[@Physionic]

Hope things are going well on your end. :)

[@mattshelfreliance]

Glad to see how much your channel has grown and you are getting better and better each year with the delivery 👊 Brilliant vid bro🤙🔥

[@mybjj9643]

Excellent Nic! Well done sir! I enjoy your more in depth analysis but this sort of summary overview is also very useful. I like the way that you give references and allow the listener to dive deeper with some of your other videos if they choose to. Please keep up the great work!

[@tracymullane8818]

Thanks for your summary. Terrific content as usual.

[@dylanatkinson1426]

You’re totally awesome! I so really appreciate all the unbelievable hard work you’ve put in. I can’t imagine doing 5% of what you manage. I can blame my ADHD, but I’ve met too many highly productive people with ADHD to feel I have an adequate excuse.

[@RashidMalik-LabVIEW]

Love your humor (and you too), my good young man! Stay well, stay healthy, stay wise, and keep sharing the goodness of your heart! May the universe bless your good life!

[@robbroyles2544]

appreciate your insights and opinions. Good to see the science community come out on these hot topic items circulating today.

[@stargazerbird]

So take glynac and omega 3 if you are over 60 and do the usual (weight,exercise,whole foods) for heart health.

[@nvrancher]

Toss in taurine and creatine monohydrate.

[@elchappo1320]

Best health channel by far!

[@traviscutler9912]

I remember when I first came to your site I think 3 years ago and if I recall yours was one of the only ones that was very heavy into statistical analysis and broader cross study analysis. But more importantly, a broader respect for the lack of information and or the oversimplification as well as just the general lack of respect for science and most of these style of youtube informationals. I'm really glad to see that you are blowing up as I really think that your style of information is really helpful as the granular detail on this type of stuff is really what makes a difference & what makes you different because real results are always made in margins of 2 to 5% if you're lucky and anything promising more than that needs to be taken with a massive, massive grain of salt!! Congratulations dude, good on you!! P.s I'm currently struggling with type 2 diabetes. As a result to get my blood sugar down, I massively reduced my carbs for the obvious reason. However, as a result of the initial diabetic cannibalization of my muscle mass as well as my fat, I went from 240 lb to 155 lb is less than ideal for the obvious reasons of not just being considerably less strong. But as we will continue to lose muscle mass over time, it will be an issue moving forward as I am 48 years old. I guess all that being said, is if you end up coming across anything about how to maintain or keep muscle mass as a aging type 2 diabetic I would super appreciate it. Mostly, because everything is geared towards losing weight, but I actually just stopped eating. I'm mostly carb diet and switch to primarily protein, greens that don't add any carbs and then low and glycemic index vegetarian carbs. Obviously this will need to be. How is the consideration overall? But I would love to hear some strategies on building if not, at least maintaining muscle mass as a type. 2. Diabetic. Everything I've read about building or maintaining muscle mass is about carb intake which is not going to work for me. No worries if this isn't anywhere close to your wheelhouse, but I couldn't help but shake the feeling that you might have ran across some research that would be relevant to my situation. I can't imagine but I'm the only skinny type 2 Diabetic!! We're not all fat, some of us got this way cuz you were either just lucky or drunks 😉

[@EduardQualls]

RE: Human growth hormone ("Reversing Aging/TRIIM Study) Studies indicate that betaine [anhydrous] (aka, trimethylglycine (TMG)) at c. 3g a day (in split dosages, morning and evening, with meals) increases serum HGH naturally. (Glycine, in its various forms [like glynac], appears to be very actively important to maintaining/optimizing health.)

[@pavman42]

By day two of a water fast you will feel HGH in your body. So if you can do a 3 to 5 day water fast you will generate your own HGH. In my opinion the most efficient way to maximize water fasting is 7 days but it's not easy for a lot of people. The key here is that when you come off of the water fast your body will make up for the protein deficit by maximizing efficiency and rebuilding once you start adding protein as it leverages the HGH that was used to preserve muscle mass during the fast to build up even further; it might be 3 days of water fasting @ a minimum to see the HGH effect, I don't usually pay attention until I start feeling it in the morning and that's not until I'm already well into the fast.

[@SkyRiver1]

I am going to check you on the TMG, but thanks in advance for the info if it checks out.

[@thierryvidal63]

The thing is can you produce any HGH when you're 50+ ? or Testosterone ? No... not really, the charts crash badly. You produce very little, there's not much to stimulate "naturally". You have to supplement.

[@mmimoman]

@@pavman42how does one feel HGH?

[@juliedevine4695]

Thank you Nic, I really appreciate your sharing all this info to me as an aging young person, keep them coming. Its definately helping to educate me making my decisions.

[@petermoliner7250]

You might do a segment on the following relationship: Hruby A, O'Donnell CJ, Jacques PF, Meigs JB, Hoffmann U, McKeown NM. Magnesium intake is inversely associated with coronary artery calcification: the Framingham Heart Study. JACC Cardiovasc Imaging. 2014 Jan;7(1):59-69. doi: 10.1016/j.jcmg.2013.10.006. Epub 2013 Nov 27. PMID: 24290571; PMCID: PMC3957229.

[@shastsanieh]

That was a quick review of past videos. It was beneficial for me.

[@_negentropy_]

Thanks so much for this, Nic! As a student I’m grateful for the lessons in research literacy, and I so appreciate the way you approach analysis with equal parts intelligence, tenacity and humility. From a student’s perspective that is rare in both academia and wellness communication spheres, and highly worthy of emulation. 🙏

[@midnightodellewest1999]

Wow. I don’t know why the algorithm suggested this video (though I suspect you do), but I am sure glad it did. Thank you for the wealth of trustworthy information.

[@girlofanimation]

I just got this recommended. Idk why not earlier, but at least I got it within a year.

[@saskhiker3935]

I love how this man embraces his nerd, and I am here for it!

[@jeffkilgore6320]

Thanks for your work.

[@ChuckleberrySoup]

Thanks for the Roundup! .. Maybe when you get time maybe you could analyze the literature on Aspirin/Salicylic Acid's benefit for CVD & Cancer treatment

[@timpitts9256]

Thank you! I appreciate your hard work and no BS approach.

[@dmenace9288]

NAC definitely has a difference for people above 60, based on my own experience. My joints are less achy, my slight pre diabetic signs disappeared, I’ve noticed more strength as well. I’ve also got Covid recently, and unlike all my previous flu and lung infections, I had the least symptoms, and lasted only 5 days, which is phenomenal based on how I suffered every time I get some kind of lung infection. Still working and learning as I go. My eyesight seems a bit better, although my optician said it’s no change from my last eye examination.

[@littlevoice_11]

How many grams per day do you use?

[@dmenace9288]

@@littlevoice_11 Initially I bought 600mg capsules and I had 1 in the morning and 1 in the evening. Now I have them as 400mg, and still trying 1 morning and 1 evening. I'm usually giving it a little break every 2 week cycle. 2 days off it every 2 weeks for now. I'm thinking of 3 times a day at the moment.

[@kygo]

I really like these recap videos you do, please keep doing them!

[@jjktng]

You deserve way more subscribers ! !

[@susankovacs8678]

❤Thank you for inspiring many to do more research. You make me 🤣 and learn!

[@rosaflorpuig3971]

This is great! Thank you so much Nicholas! QUESTION: can you do (or, did you do) a video on CA-AKG?

[@garjog1]

Nic is the best! LOVE this channel.

[@spockboy]

Love your channel. Keep up the good work!

[@GYMETRIUS]

I was legitimately expecting you to discuss high dose Vitamin K2 and reversing atherosclerosis at the end.

[@w8what575]

And boron

[@larryc1616]

Nattokinase can do that

[@KatieMcTalmage]

Because it's high in k2, right? I've heard it is not tasty 😂

[@littlevoice_11]

Saw the title... clicked immediately! This is THE Physionics video I've been hoping for. Thank you

[@filippo85betti]

great analysis, mate! 🙌 thank you so much 🤩🤗

[@oleinkar3933]

Thank you for your hard work. I really enjoy your videos!

[@kennethyuman1940]

This is an awesome analysis. I wish you could update this once a year and make it an event we look forward to. Then the title needs a bit adjustment: It needs an edition marker, such as "2024 Edition".

[@offontangent]

The more I watch your videos, the more I realize simple things are the best - weight loss, exercise and nutrition.

[@proudtobeweird]

So clear and well explained…thank you 😊

[@easyacademy8110]

Thank you so much for your great content!!

[@ChrisSterr]

Thanks!

[@gregoryhatt6475]

Thx yet again, you are doing your fellow man a great service! Cheers, to our health, and to science!

[@jimmychan9138]

This is so informative. Thank you very much. This is one of the best and most comprehensive videos out there.

[@lumskeja3278]

Love all the content you put up, been following for a while and the sheer amount of work you put into your videos is astounding. Keep it up, we really appreciate you! Lum S.

[@trentriver]

Top Drawer commentary - thanks!

[@mrdev5281]

Exactly what ive been waiting for. A Perfect video.

[@gad3iii532]

That was awesome info! Thank you!

[@atanasivanov881]

Thank for putting in the hard work to make this easy to understand.

[@jeffreydeuitch2146]

Regarding the insulin versus total calorie argument, I would really like to see an explanation of the differences of efficiency of conversion of molecule type into body fat disposition. Meaning, for a given calorie content of carbs versus same calorie content of fats, which results in the greater amount of resultant body fat. Is there some % metric of conversion to body fat? There is an argument amongst keto participants that dietary fat is less efficient at creating body fat then the same calories ingested as carbs. Can of worms here perhaps? Invigorating to hear discussions about cell/molecular biology. Studied this way back in the day but never went into the field. You never lose the passion for the science. Great work.

[@jpintero6330]

You should do a video on ellagic acid and osteoclast differentiation. If pomegranates can build bone, everyone needs to know about it!

[@thiagodumont719]

Excellent work, brother. 👏🏻👏🏻👏🏻👏🏻👏🏻🫶🏻

[@1947froggy]

Thanks Nic!

[@silviahayakawa6655]

It’s be super helpful to place your videos linked in a playlist so it just plays one after another. Thanks!!

[@perdex]

Awesome work. Thank you so much!

[@looking4leasuretime]

Awesome. Thankyou for making me double check my routine.

[@mikeroll9868]

Thanks I really appreciated all of your analysis . Looking forward to the one on CVD.

[@meltedsnowman9637]

Hi. For the Thymus rejuvenation, have you seen Brian Johnson talk about him trying this? He mentioned on Dr Mike’s podcast that it had the most negative health effects of anything he’s done due to the human growth hormone because of increased intracranial pressure and maybe some other negative health effects that I’ve forgot.

[@krazyk500]

Been watching your vids this one earned a sub. Great work 👏

[@fishnski9211]

Thx for all your hard work...very much appreciated!

[@asdf8asdf8asdf8asdf]

Humor with mild snark works great Nic. Never change.

[@janiceg7661]

Great video! New sub here! I’ve been feeling defeated by post menopausal hashi hypo 25 lbs. Im not sure where I go next as I feel I’ve tried sooo many diets, coaches, purchased food, FMD, omad, keto, vegan, it’s been exhausting! I think I could seriously become a nutritionist which it shouldn’t be that hard. I’m going to give low carb, adding macadamia nuts for good fat, sardines and see how that works. Thank you ❤

[@pierrebaril3]

Merci beaucoup pour cette synthèse.

[@Physionic]

De rien, Pierre.

[@rdo1231]

excellent work!

[@bryanspicer90]

Great video. Thanks for sharing.

[@Joy80JJ]

LMAO on your charming sense of humor. Yes Nick your charming. Thanks for sharing your research with us & most important explaining it for the non nerdy tribe.

[@Star-Bright]

Can you share your workout & nutrition routine?

[@NewDarkKnight]

Really important video. Nic deserves Huberman level of audience.

[@michaelblacktree]

This is good stuff! Thanks for sharing. 👍

[@jp7357]

Excellent summary .. thank you

[@OTISWDRIFTWOOD]

Thanks for respecting truth

[@hefferonjoe]

Dude this is excellent

[@Physionic]

I'm glad you like it!

[@jasons4425]

Good one man! 🎉👍

[@mmv8416]

Excellent video. Thank you!

[@edwardnino9896]

You remind me of a proto Huberman, keep up the good work!!

[@smudge78]

Do you have any idea what a suitable dose would be for GlyNAC? Thanks for your great videos!

[@ash9x9]

3 gm/day(min)

[@joebartles3986]

Fantastic video. Bravo.

[@WholeCosmos]

Wow I just saw a video you did 3 years ago on that old anecdote of a carnivore guy in GB a hundred years ago. You appear much heathier now in weight and confidence. However now you appear pasty white and puffy under the eyes. maybe dial back the sodium and creatine intake and ingest more potassium for less water retention and get more sleep. It could be the lights/lighting but I do recommend getting more sun, sleep and a little less sodium/creatine. Also eating more carotenoids will give your skin more pigmentation and UV protection. Great info BTW and thanks for the synopsis of your due diligence. I commend your efforts. We need more people like you as influencers.

[@jonfreelove]

This was a great analysis

[@victoriaburgess700]

I listen to my own body. Period. As we all should. My triglycerides went way up when I was eating more carbs and experiencing stress. And I became pre-diabetes. Now I’m none of those on a low carb diet. LDL is high, but HDL is higher. You did no talk on stress or herbs such as tumeric . Listen to your body people….and I’m an RD. I also exercise as well

[@adityasangore5323]

Thanks for these videos

[@consciouscactus]

Youre doing great work

[@postnubilaphoebus96]

Hello, thanks for the in-depth video. Can you do a supplement special on autoimmune diseases? I have Long Covid and am trying to figure out how to recover. Studies are few and far between, so it's tough to get your hands on useful information. Maybe some general strategies that work for autoimmune could work with LC? Who knows. I'm gonna try Glynac in any case, as LC is supposed to at least partly be due to oxidative stress

[@SG-vk4cq]

Good stuff!

[@TheReminderChannnel]

Amazing! Thank you for this! Still unsure about Urolithin A - think I’ll wait for further studies as it’s quite an expensive supplement.

[@stevemc2626]

Another great video. Could you please do one on Lp(a). For those of us that suffer very high numbers, we really need your take on the subject. Worry/don’t worry? Niacin/no niacin? Carbs/no carbs? Thanks.

[@Physionic]

I’m on it. 3 months of work. I expect the video to release in 2 weeks.

[@stevemc2626]

I’ll be counting down the days. Thanks so much. Just for your info, I’ve been taking niacin in large doses (1000mg) and it has dropped my Lp(a) significantly. But of course I can’t be sure that lowering it alone will actually reduce my risk of atherosclerosis.

[@christaherron5759]

Hope you will look at future research on LDL increases post-COVID infection. 21:31

[@DeepGreenForest]

As part of my preferred lifestyle, I eat just one largish meal a day, at the end of the day. I find eating (at any time of day) saps my energy, mood and motivation, thus brings an end to my useful day.

[@forgottensage-o5o]

I took Omega 3 for the advertised reasons for years (and still do). What kept me taking it was how much it calmed my psoriasis. I had no idea that it could do that. I suppose it calms the inflammation down? It's the only reason I keep taking it.

[@skl73-ich-nur-ich]

Hi Nicholas, I really enjoy your videos and learned a lot. One question: I’ve heard many times the most important information in a study is, who provided the funding. 😉 What’s your take on that? Thx from Germany 👍

[@Physionic]

I cover funding in my analyses. I agree that funding is important, but it's often overblown in importance as if it is *the* deciding factor to believe or not believe a study, and I disagree with that notion.

[@wmichaelh29]

Thanks, Nic

[@georgelewis5740]

I recently came across something saying basically that if you are overweight and insulin resistant you have a hell of a time switching to fat burning(meaning that when you try to exercise to burn fat you end up out of energy because you cant make the switch and you feel like crap)...I experienced this when I started getting back in shape 3 years ago. I couldnt lose weight my old school way of training hard first then having my body ask for a better diet...Instead I had to eat once per day and go walking for my exercise. Once I dropped about 8 kilos in two months I was able to exercise normally and off I went. I can now eat reasonably and train hard....like a psycho. To me eating once a day is a good way to get the weight lose going but once you are in decent shape you can expand the window..and have to in order to build some muscle and train properly. Just my experience and thoughts

[@lexvtd]

i used to eat once a day for years and was 140kgs and miserable when i started eating 3 to 5-6 times a day in an 10h interval since waking up with 14h pause i got down to 100kg and felt amazing, no gym or exercise, just doing basic stuff + work. for reference i am also 1.95m tall

[@gur262]

I think it really depends. I can see the point in not eating for a long time as kind of exercise in restraint. But I lost 20 kg last year with frequent small meals. Often just a protein shake as snack at work. I feel that helped shrink down my stomach making me feel full being less full. Couldn't have happened with Giant 1-2 meals

[@zbyszeks3657]

Absolutely brilliant! the only thing I'm not sure about is calorie model vs insulin model as a mean to weight loss. It should be simple to decide, just put two groups on same calorie load and make a difference in insulin level. There shouldn't be any ambiguity cause none - I think - argues against that calorie restriction do not cause weight loss, it does. If the only parameter you change will be less calorie, than you will loose weight. The claim of minority is that eating food causing high insulin causes: 1. More energy from food will be stored as fat or less fat will be used for energy. 2. You will feel more hungry, and than you will eat more, in effect, in normal life, you will gain weigth.