Debunking The Many Myths Of Diet Soda

0:00 hey folks Dr Mike here for Ros sounds periodization and I'm here to talk to you about the many myths of diet soda we've made a few videos here and there before about uh myth this and myth that but people keep asking in those videos but what about this other thing and they don't know how the Google works so I Google it all for you and here are some very common myths of Dione I'm sure I missed a few please let us know in the comments which one I missed or if you have a contentious opinion about anything I say today but I think we have oh let me see here six myths that people think diet soda causes these bad things but it really kind of just doesn't can you just like Di and D's like okay whatever fine and then it doesn't here we go number

0:47 one diet sodas cause cancer okay if you look remotely at the scientific literature for this it's just not true the studies that claim that the artificial sweeteners and Di soda cause cancer seemly have a very hard time being replicated which we know in science is a pretty sure sign of it being bullshit and the preponderance of the evidence suggests that there is no net carcinogenic increase in Risk from consuming diet soda okay that one's done number two headaches and other neural symptoms some people say that when they have diet soda anything that has aspartame in it or insert sucralose or any other artificial sweetener here they get like headaches for a while they feel weird here's the thing these are profoundly rare events that happen to almost no one but if they happen to you try not drinking whatever it is that

1:33 you were drinking try drinking a diet soda with a different artificial sweetener and uh if it doesn't work out go see the doctor and if that doesn't work out then you can just not drink diet soda why did I mention this there's always like one or two people in the comment section they're like well diet soda gives me a headache and it's terrible and I think a lot of people see that and go wow if it gives this person a headache it's got to be doing some bad stuff under the hood to me even though I feel fine with it that's just not how it works some people have a bad reaction to all kinds of stuff that you would find to be great including regular things like roller coasters some people hate them but if you ride a roller coaster you could be like this is the greatest thing I've ever done I should have never listened to those people so keep that in mind number three as I burp gut health issues it has been fashionable to talk

2:19 about gut health recently and there's a lot to say but some of the stuff that people say doesn't really add up and it's been also fashionable to blame or assign causality for every single medical symptom or nutritional deficiency symptom to got Health you could be like hey man just kind of like fucking not digested shit properly someone's like got Health bro you're like yeah we up get that fucking handled next time you're like hey man what's up like fucking gain 20 pounds fucking eating shit all week like it's your gut health man like yeah yeah no yeah for sure for sure macrobiotics bro someone's like hey man like what's up I got hit by a a fucking car I fucking walked out a car hit me they're like it's your gut health man you're like I

3:04 fucking knew it man bacteria were driving that car and tried to fucking kill me bro gut health is not all-encompassing it is very important but it is not all-encompassing and here's another thing about gut health the gut is insanely adaptable if you start to consume diet soda or some weird protein bars you will have weird poop for a bit and then it goes back to normal in almost all cases like take it from me I used to poop really hardcore when I had one Quest bar now I can have like no joke four quest bars in one meal multiple meals through the day that's what road trips are like baby and legit just nothing magical happens I used to be fun to like try to pressure cook my wife in the car where you lock the doors and you're going 90 anyway lock the windows and then just beef her and I really kind of just do that to each other to be honest but it doesn't even

3:50 work anymore because my body is complet is completely adapted to sugar alcohols because the bacteria learn how to eat that shit the gut is very adaptable you are not as fragile as you think and diet soda sure shit does not destroy your gut in addition to that your gut can change measurably a lot of the studies will show that gut health is something that people say and then somebody relatively intelligent will be in the back of the room and ask a question be like how do you quantify gut health how do you know when your gut is healthy versus not what is how how do you find disbiosis versus U biosis and it turns is very difficult to do and there's not really one consensus opinion somebody to look up to here in this is Instagram uh Dr Gabrielle

4:36 fundaro she's excellent excellent specialist and gut health is one of her Specialties and she usually gets on her soap box if pressured enough to do so and says folks there are a wide range of gut microbiome States a bit of this bacteria a bit less of that that are totally fine and healthy we don't even know if there's a difference between them and often times there probably just isn't so you can read a paper that says sucos causes increase of this bacteria in the gut and decrease of that you're like you drop your teacup my word not the gut bacteria slight asymmetric disposes heavens and your butt was like ma'am oh stay calm oh Vapors and you have to sit down and let your dress out

5:22 like that before you sit down stay calm folks it turns out there's a lot of effective profiles of the gut your gut is not very fresh it is highly adaptive and here's one more kicker every now and again motherfuckers get clever in the comments and they go like yeah like aspart T's bad for your gut so like I have like natural sweeteners like stavia Stevia is it stavia or Stevia I want to say Stevia because it sounds cool then people correct me and say Stevia but then that's kind of weird it's like a guy named Steve it's that weird guy at your work like he's the at guy and you sort of like fucking hope to God your computer doesn't break cuz he comes over he stands too close and he kind of smells like Parmesan cheese cheese not the good kind like feet and he's like this seems to be a problem computer and you're like oh my fucking God I never

6:07 fucking breaking my shit again in any case whatever Stevia is I'll just say Stevia forgive my embarrassment they have done studies where they has been directly shown that the degree of disbiosis or alteration of your got microbiome is less profound from aspartame the evil aspartame artificial then it is from Stevia which actually in at least one pretty well conducted study generated more gut disbiosis than aspiran by a long shot uhoh so every now and again when people say that shit they're like well I do Stevia because it's like good for the gut because it's natural and I'm like study link they almost never reply strange times so gut

6:56 health issues with diet soda for the vast majority of people not an issue not a problem and if it does become a problem that science detects don't worry we'll let you know about it but for now seems like we're okay next tooth stuff I can't post a diet soda video without somebody in the comments being like yeah but it's bad for your teeth no fucking shit and the sun shoots fucking ionizing radiation at your fucking face because it's a giant almost infinitely exploding thermonuclear bomb in the sky yes that is also true okay nothing's good for your teeth I know I go to the dentist now the dentist it's kind of weird the dentist is almost like is this a totally non-religious profession but you absolutely you you you will you will feel morally guilty being around your dentist you go to the dentist he's like how you been with brushing and flossing and you're

7:42 like I just can never keep up oh my God he's like hey Jesus Christ stay calm and your teeth are great fuck out of here here's some floss by the way I lied your teeth look like shit tooth stuff it's true diet soda is not so great for your teeth however regular soda is worse for your teeth because it's got the carb mintion but it also has the sugars so in the grand scheme I don't seem to assess that it's a really big deal if you have few diet sodas here and there now again you know once a day uh a couple times a day then it really just does not affect your teeth in a way that you should be super worried about if you really care about your dental health if you genetically have kind of shitty teeth yes you may not want to drink diet soda too often but sure a shit don't drink regular soda and if you have great dental health and you drink plenty diet soda and your dentist is like yeah but

8:28 it's all good to me man you can keep doing whatever then you're good to go talk to your dentist don't just read weird internet comments about how your teeth are going to die number five insulin Dynamics doesn't like sort of like Spiker insulin like I know like like diabetes shut up valley girl no the answer is first that there's no clear relationship between taking in diet soda and your glucose Dynamics and ins Dynamic sarily at the end of the day you have another hormonal pathway way called glucagon that counteracts insulin and the carbohydrates therein and all of a sudden it can keep your blood sugar completely stable unless you're like injecting insulin or some shit like that so in the grand scheme especially if

9:14 you're human and not a lab rat turns out humans the calic insulin response probably isn't a thing so artificial sweeteners seem to have a nominal effect if any on glucose and Insulin Dynamics again nothing to worry about I know we can still worry but maybe about other things lastly what about rebound sugar cravings and satiety modulation if you're dieting super fucking hard and you have a Diet Coke it's so sweet you just want more sweets after so you drink a bunch more Diet Cokes or just have a bunch of Cheesecake if this is valid to some extent some people could benefit especially towards the tail of diet drinking just like soda water mineral water or just plain water diet soda too

9:59 tasty and it will cause a feedback loop or they just want to eat more and more and more when you're not dieted down to the bone this almost never happens so it's it's an artifact of being really really hypocaloric for a long time and if you have a situation where you're in a diet and you know the diet sodas make you want more sugary stuff just cap the number of diet sodas you drink so for example if you know like if you can't just have one get yourself a caffeine-free diet soda of some kind have have two of them with your dinner have one at first I go man I want another one I finished dinner I finished my soda I want another soda drink your soda slowly watch some TV talk to your family play with your kids and then boom you got two sodas every day you don't go over that because after that you start your bedtime routine Etc everyone's a

10:45 winner folks if you have any more questions about diet soda that you would like for me to address and say are they myth are they fact what should we do about them please put them in the comments below and I'll try to get to them and um yeah enjoy debating each other in the comments see you next time