#1393 - James Wilks & Chris Kresser - The Game Changers Debate
NaN minutesEpisode #1393
James Wilks is a retired mixed martial artist. He was the winner of Spike TV's The Ultimate Fighter: United States vs. United Kingdom. He is also a producer of the documentary "The Game Changers" on Netflix. Chris Kresser, M.S., L.Ac is a globally recognized leader in the fields of ancestral health, Paleo nutrition, and functional and integrative medicine. Link to notes from this podcast by Chris Kresser:
Watch the full episode of #1393 - James Wilks & Chris Kresser - The Game Changers Debate.
Episode Timestamps
Discussion on Gladiators' Diet Misinterpretation
- Introduction to the dispute between James and Chris regarding the film 'Game Changers'
- Explanation of the misrepresentation of the gladiators' diet as solely vegan
- Debunking the claims about the gladiators' diet and discussing how it initiated a deeper investigation
Evaluation of Evidence Supporting Plant-Based Diets
- Debate on the credibility and interpretation of nutritional studies
- Discussion on the totality of evidence in nutrition and the importance of meta-analyses
- Explanation on plant-based diets and the varying perspectives on the inclusion of animal products
Debate Among Vegan Doctors and Meat Consumption
- Discussion involving the chair of nutrition at Harvard, the president of American College of Cardiology, and other notable figures on veganism and their behaviors.
- Controversy regarding the connection between cigarettes and meat as discussed by experts.
- Challenge between the health impacts of red meat consumption and the viewpoints of various medical professionals.
Analysis of Dairy Consumption Studies
- Detailed examination of multiple meta-analyses with conflicting data on the relationship between dairy consumption and cancer.
- Critique of the approach taken in a specific study regarding statistics and interpretations.
- Debate on the influence of industry-funded research and its potential impact on study outcomes.
Discussion on Dairy and Cancer Risk
- Debate on whether dairy causes cancer
- Consideration of studies showing no evidence or decreased risk
- Mention of industry-funded studies in meta-analyses
Industry Funding and Study Bias
- Concerns about industry-funded studies swaying results
- Questioning the validity of findings due to funding
- Emphasis on the need to interpret results considering all factors in epidemiology studies
Dairy and Prostate Cancer Correlation
- Two out of three people have an intolerance towards dairy in the world.
- Correlation between prostate cancer and dairy consumption discussed.
- Speculation on possible links between dairy intolerance, inflammation, and cancer.
Debate on Plant-Based Diet and Experts' Consensus
- Discussion about the film 'The Game Changers' and its support from experts.
- Arguments for a plant-based diet vs. a diet containing animal products.
- Differing opinions on the health impacts of meat and dairy consumption.
Debating the Health Effects of Meat Consumption
- Discussed the burden of proof in claiming a food is bad for health.
- Highlighted the results of observational studies and randomized controlled trials (RCTs) for and against meat consumption.
- Emphasized the importance of considering overall diet quality along with meat consumption.
Analyzing the Impact of Diet Patterns Over Individual Nutrients
- Stressed the concept of 'nutritionism' vs. focusing on overall diet quality.
- Shared examples of studies on diet patterns and quality from scientific research.
- Clarified misunderstandings related to studies on meat consumption and health outcomes.
Virta Health vs. Low Carb Diets
- Discussion on the effectiveness of low carb diets for individuals with metabolic issues like Virta Health practices.
- Debate on the role of ketosis in diet recommendations for weight loss and managing diabetes.
- Comparison of low carb and low-fat diets for weight loss and overall health.
Dietary Debate: Low Carb vs. Healthy Omnivorous Diet
- Argument on the benefits of low carb diets versus healthy omnivorous diets for weight loss and fat burning.
- Focus on the importance of dietary patterns and quality of food over specific diet categories.
- Discussion on the association of heme-iron from animal foods with health outcomes and the role of plant foods in mitigating oxidative stress.
Dietary Debate: Whole Plant Foods vs. Animal Products
- Debate on the consumption of whole plant foods versus animal products for health
- Arguments for an omnivorous diet being key to health
- Discussion on the benefits of meat in recovery and nutrient richness
B12 Misconceptions and Deficiency Rates
- Argument surrounding the origin of B12 and its sources for animals and humans
- Debunking misconceptions about B12 production and supplementation
- Comparison of B12 deficiency rates among vegans, vegetarians, and omnivores
Discussion on Vitamin B12 Levels in Soil and Water
- Vitamin B12 concentrations fluctuated between 100 and 3000 as discussed in the English Lake District.
- Strict vegetarians not practicing hand washing or vegetable cleaning may be untroubled by vitamin B12 deficiency.
- Chlorination and filtration systems in use today affecting B12 levels in water.
Clarifications and Controversies Regarding B12 Sources
- Debate on B12 sources and the impact of modern farming practices on B12 levels.
- Discrepancies in views on B12 deficiency from unwashed vegetables.
- Focus on the necessity of B12 supplements for both meat eaters and non-meat eaters.
B12 Deficiency in Vegans: The Importance of Supplements
- Referencing the Framium study which found no association between B12 levels and meat intake.
- Vegans are at higher risk of B12 deficiency compared to omnivores.
- Taking a B12 supplement is the safest way to ensure adequate B12 levels.
B12 Status Discrepancies Among Dietary Preferences
- Holotranscobalamin is a sensitive marker for B12 deficiency compared to serum B12.
- Higher homocysteine levels observed in vegans and vegetarians.
- Supplement users generally have better B12 status than non-supplement users.
Debunking B12 Misconceptions and Importance of Supplements
- Proven inaccuracies about B12 discussed, particularly in relation to vegetarians and vegans.
- Highlighting the necessity of B12 supplements for those not getting adequate intake.
- Addressing the affordability and practicality of B12 supplements for widespread usage.
Red Meat Debate and Plant-Based Diets
- Discussion on the pro-inflammatory components of red meat.
- Comparative analysis between all-animal products and plant-based diets, including concerns of nutrient deficiencies.
- Emphasizing the benefits of incorporating wild-caught animal products in a predominantly plant-based diet.
Impact of Plant Foods on Health
- Eating a lot of plant foods together with animal foods is beneficial for health.
- Plant-based diets naturally provide more fiber than other diets.
- High fiber intake, including fermented vegetables, has various health benefits.
Benefits of Increasing Plant Food Consumption
- A two-year study showed improved health markers by increasing plant foods and eliminating processed junk food.
- The benefit did not come from increased meat consumption but from incorporating more whole plant foods.
- A consensus exists emphasizing the importance of a predominantly plant-based diet for overall health.
Debunking the NutriRex Study on Red Meat
- Arnold, Nate, and other athletes interviewed were not 100% vegan, supporting a plant-based diet with some animal products
- Criticism of the NutriRex study claiming red meat and processed meat are harmless
- Discussion on industry-funded research and bias in nutritional studies
Controversy and Conflicts in NutriRex's Research
- Examination of NutriRex's industry ties with companies like Coca-Cola and Hershey
- Challenges to the reliability of NutriRex's studies on red meat and sugar
- Critique of the study's conclusions and manipulation of data to support industry interests
Investigation into NutriRex Leadership and Ties to Beef Industry
- Study tied to film presented as evidence despite scientific consensus against it
- Co-author from NutriRex linked to Texas A&M leadership in agriculture sciences
- Connection between Texas A&M, Beef Checkoff Program, and NAPERS discussed
Conflicts of Interest in Red Meat Studies and Meta-Analyses
- Debate on whether red meat is the cause of health issues
- Discussion on conflicting meta-analyses and varied study conclusions
- Challenges in assessing scientific evidence due to funding and methodology biases
Debate on Dietary Recommendations: Red Meat and Vegetables
- Discussion on the complexity of dietary requirements and health landscape.
- Agreement on the need for certain dietary components like vegetables and vitamins.
- Debate on the health impacts of red meat consumption, when eaten alone or with vegetables.
Protein Quality and Sources Debate
- Exploration of protein quantity, quality, amino acid profile, and digestibility.
- Comparison of protein content in animal products like beef and plant-based sources like lentils.
- Debate on the challenges of meeting protein needs on a completely vegan diet.
Comparison between Peanut Butter and Lean Beef Protein Content
- Discussion on the protein content of ground lean meat and standard American ground beef
- Debate on the protein content of peanut butter sandwiches and their comparison to lean beef
- Analysis of protein content in various food sources and understanding misconceptions around protein intake
Debunking Misconceptions and Quantity of Protein Sources
- Misinformation surrounding the protein content in peanut butter sandwiches clarified
- Comparison of protein levels in various foods including lentils, eggs, and organic ground beef
- Highlighting the importance of understanding protein quantity and caloric intake for optimal nutrition
Protein Comparison: Lentils vs. Peanut Butter vs. Beef
- Comparison of protein content and calories in lentils, peanut butter, and beef
- Addressing misconceptions about protein and calorie levels in different food items
- Discussion on the quality of protein and calorie intake
High-Protein Recipes: Omelet, Taro Hash, and Athlete's Breakfast
- Analysis of high-protein meals from different sources
- Examining protein content and calorie ratio in various recipes
- Debate on the protein requirements for athletes
Protein Intake Recommendations for Athletes
- Female athletes require 1.4 to 1.7 grams of protein per kilogram
- Male endurance athletes require 2.1 to 2.7 grams of protein per kilogram
- Discussion on protein intake variations based on training experience
Debunking Misconceptions About Plant-Based Protein
- Addressing misconceptions about protein availability in plant-based diets
- Debating protein quantity and quality in plant-based sources
- Exploring amino acid content and bioavailability in plant proteins
Protein Quality Assessment and FAO's Purpose
- Discussion on different digestibility rates and amino acid profiles in pigs
- FAO's role in preventing nutrient deficiency in developing countries
- Established science on protein quality and FAO's methods for evaluation
Long-Term Muscle Gain and Protein Dosages
- Importance of considering long-term muscular gains
- Need for longitudinal studies to measure lean mass changes with varying protein dosages
- Short-term muscle protein synthesis not solely indicative of long-term muscular gains
Optimizing Muscle Mass with Protein Intake
- Goal is to optimize muscle mass as quickly as possible
- Need to hit 1.6 to 2.2 grams of protein
- Maximize muscle protein synthesis by hitting amino acid and leucine threshold
Plant Protein vs. Animal Protein for Muscle Building
- Achieving muscle protein synthesis with plant protein
- Emphasizing that animal protein doesn't provide added benefit if protein intake is sufficient
- Discussions on supplementing protein and amino acids for elite athletes
Debunking Vegan Arguments
- Arguments made by vegans criticized for being terrible
- Discussion on vegans throwing blood on people wearing fur jackets
- Difficulty in including all relevant experts and athletes in the film
Research and Criticism Regarding Endothelial Function
- Comparison of low-carb and high-carb diets impact on endothelial function
- Studies showing improvements in endothelial function with animal proteins
- Debate on the effects of animal proteins on endothelial function vs plant-based diets
Arthosclerosis and Blood Flow Study
- Fat in the blood can cause endothelial dysfunction leading to arthosclerosis
- Acute conditions affect endothelial function, while chronic conditions impact heart disease
- Comparison of animal-based meal (8.2% decrease in FMD) vs. plant-based meal (2.7% increase in FMD)
Diet Comparison and Endothelial Function
- Results of a 12-week study on low-carbohydrate vs. low-fat diets
- Low-carbohydrate diet showed improvement in post-prandial vascular function
- Discussion on dietary proteins like milk and egg and their impact on endothelial function