Honest Whole30 Diet Review | Doctor Mike On Diets | Wednesday Checkup

– I wanna try Whole30
myself for the next month. Hey guys, welcome to another diet review. You’ve seen me cover intermitting fasting, keto, well now it’s time
for me to cover another incredibly popular diet. This time were taking on Whole30. Are you ready? (vocalizing) (music) Let’s thank Thrive Market
right off the bat for sponsoring this video. If you don’t know, I’ve talked about Thrive Market in several of my other videos. It’s a great place to go online and buy affordable, healthy foods up to 25-50% below retail prices. Whichever diet you’re following, you can organize the foods and
shop exactly in that manner. I use it all the time and
I think really everybody should be using it. If you haven’t tried it out, click the link down
below in my description. You’re gonna get 25%
off your first order and a free 30-day trial, and if you already a member, you have something special
for you waiting in your inbox. All right, let’s talk Whole30. Many people call this a diet, and I feel that’s like
somewhat of a misnomer. I think it should be called
the Whole30 challenge or a Whole30 reset because what it does is it eliminates certain
food groups very strictly for the first 30 days, and then allows you to
gradually reintroduce them back into your diet and see how they affect your body. There are eight hard and
fast rules that you have to follow religiously during Whole30. If you break one of
these rules and slip up, you have to restart the 30 day cycle, because as the founders
describe in their book, it’s not just the reset
of the diet you eat. It’s an elimination diet
and if you reintroduce one of the foods in prematurely, that’s gonna skew the results
and you won’t learn as much from the 30-day period. Don’t consume any added
sugars or sweeteners, artificial or otherwise. Do not consumer alcohol in any form. Do not eat grains. This includes wheat,
rye, barley, oats, corn, rice, quinoa, and buckwheat. Do not eat legumes. This includes beans of all kinds, peas, chickpeas, lentils, and peanuts. This also includes all forms of soy, soy sauce, miso, tofu, tempeh. No go on dairy. This includes cow’s, goat’s,
or sheep’s milk products such as milk, cream, cheese,
kefir, yogurt, sour cream, ice cream, and frozen yogurt. The only exceptions are
clarified butter or ghee. No consumption of
carrageenans, sulfites, or MSG. Do not try and recreate baked
goods, treats, or junk foods with approved ingredients. You can’t weigh yourself or
take measurements of any kind. This means no calorie counting as well. While there are claims of
improved athletic performance, sleep, fat loss, improved cognition, decreased food cravings, the majority of the claims
really center around the fact that you’re gonna have an
improved relationship with food, that you’ll have understanding of how food affects your body, what
works, what doesn’t, and because of that, your ultimately gonna be a healthier person. I thought it would be
beneficial to do what I like about Whole30 and then state my concerns, and after that I’ll give you an overall guidance on what I would
recommend to a patient, generally speaking if they’re
sitting in front of me. My favorite thing about Whole30 is that it absolutely makes you swear
off sugary, over processed, junk food. Now if you watch any piece of my content, this is the first piece of
advice I’d give to anybody, because if you can eliminate that alone, you’re gonna see
tremendous health benefits, and if I’m gonna give
a little spoiler here, I think a lot of the benefits of Whole30 come from just eliminating that. It certainly can help
with weight loss because if your gonna go on an
elimination diet where you’re you’re taking foods out, especially foods that
are quite unhealthy and contribute to obesity. Odds are you’re gonna be
losing weight as a result. It puts a focus on real
and whole foods because often times when were dieting, we’re trying to find short
cuts and ways that we can still eat foods that are
unhealthy and over processed. This really makes you focus
and eat vegetables, plant-based foods, and that seems to
be at the core of Whole30. I love that it takes the
focus away from weighing yourself every single day. I have to many patients
that get over zeroed in on these numbers, and forget that eating
well is not just about losing weight, but it’s
also about being healthy, and if we get to focused on the numbers, we can often times neglect
other factors of our diets that can contribute
to health problems. It can increase consumer competency. What I mean is that your
gonna more away of what ingredients are found in your foods. For example, many people
don’t know that sugar is found in ketchup. Therefor, ketchup is not
a Whole30 approved food. Knowing those little insights and tidbits, can go a long way even if you don’t follow Whole30 for the rest of your life. It can change your eating
habits for the better by increasing your awareness
of how food integrates into your lifestyle. For example, if your
coming home every night and you’re having two
glasses wine to decompress. After doing Whole30 you
may find a different, maybe even healthier,
alternative way to decompress without needing alcohol. In addition, it highlight
how certain food choices can affect your cravings. It’s that gut-brain connection
we sometimes talk about where if you eat a lot of sugary foods, it’s actually gonna encourage
you to eat more of that. There’s actually a great
study that I covered on my YouTube channel about
how processed foods can affect the amount of calories you take in throughout the day. That’s definitely gonna be
dropped down below in my description, so check that one out. Here’s my first and main
concern with Whole30, I think it puts an over-emphasis
on anecdotal evidence of people who’ve had
tremendous success with the Whole30 platform. The next 30 days will change your life. They will change the way
you think about food, they will change your taste, it
will change your habits and your cravings, it will restore healthy
emotional relationships with food and with your body, the physical benefits
of Whole30 are profound, a full 96% of participants
lose weight and improve their body composition without
counting or restricting calories. Also commonly reported, consistently high energy
levels, better sleep, improved focus, mental
clarity, and a return to a healthy digestive system, improved athletic performance,
and a sunnier disposition. I know way doubt that there
were these benefits in some of the people that have done Whole30. To make this promise
that this is gonna happen to almost everybody that does it, I don’t like over-promising
results to my patients because I think that ultimately
provides them a disservice. It makes them believe that
this is the miracle cure-all thing that they’ve been waiting for, and in some cases it is, it may be true. Someone who has been eating
junk food their whole life, has disordered digestive
system because they’ve been eating this junk, this can help and this
can change their life, but to make it seem like
no matter who you are this is gonna change your life, I think it’s a bit of an over-statement. As a practicing physician,
I know that patients who are suffering with diseases are really susceptible to any
kind of marketing hype that’s promising them a
cure for their illness’s. On the cover of this book it says, more significant, many people
have reported the magical elimination of a variety
of symptoms, diseases, and conditions in just 30 days, and they go onto list a
whole host of conditions including eczema, psoriasis,
chronic fatigue, asthma, sinus infections, allergies,
migraines, acid reflex, Crohn’s, celiac, IBS,
bipolar disorder, depression, Lyme’s disease, endometriosis,
PCOS, and even autism. They don’t out right
state that Whole30 is the cure for any of these conditions because then they would be in legal trouble, but the fact that they’re even
conflating the possibility that Whole30 can be a
treatment for autism or a cure for autism, I think that borderline is
a little bit ridiculous and again is doing a
disservice to our patients. What I think is quite
interesting is that some of the symptoms that Whole30 aims to remove, can actually be caused by
a nutritional deficiency, and Whole30 on its own
can exacerbate some of these nutritional deficiencies. For example, imagine
I have a patient who’s chronically fatigued and
having difficulty with energy levels and sleep so on so fourth, and I find that there Vitamin D deficient, that they have a very low Vitamin D level. Now, eliminating all types
of dairy will certainly exacerbate that condition, but had I not run these
tests beforehand and the patient went on Whole30
without consulting me first, think about the negative outcomes
that could have occurred. Putting junk and processed
foods aside for a moment, the foods that you’re
eliminating while on Whole30, can be problematic to some people, but for most, eliminating
them will yield no benefit and in actually some
cases can fuel nutritional deficiencies or even
exacerbate medical problems. Something else that’s
problematic is that Whole30 tries very hard to be a
proper elimination diet, which is the gold standard
that doctors use trying to identify food sensitivities, but while it comes close, it’s not exactly accurate. For example, if were gonna
do a restrictive diet of any sort, we would do it for 90 days because that’s how long it takes for the
immune system to sort of shut down its response. On top of that, I rarely jump to saying let’s eliminate everything
and see what sticks. It’s kind of a shock on
approach that may work in some instances, but may
also make my patient’s life so much more problematic
than it needs to be, and in their reintroduction
protocol within the book, they say to introduce foods
every two, three days, but then they go on to say
to contradict themselves, that you may have a negative
reaction a week later. So, at that point you’ve
already introduced three foods. How do you know which one is
causing a negative reaction? It really becomes problematic
that this is not done in a systemic way like we
would do in a medical center, and finally I’m not a huge
fan of restrictive diets like this because generally
you they don’t have long-term success rates and I fear that
there could be psychological problems that develop
when you say to yourself, you absolutely can’t have a
single cookie or your a failure. I mean, that sort of anxiety
is not good for anybody, especially those who are
prone to disordered eating. So, what’s my overall take
on this Whole30 challenge? I think it’s quite interesting. I think it’s cool to be
able to give yourself a test of will power for thirty days. I am the main proponent
of removing junk food, processed food, increasing
whole foods in your diet, so I totally agree with Whole30 on that. However, if I have a patient
that’s having some sort of symptoms that their concerned about, I wouldn’t jump to giving
them a restrictive diet to figure out if it’s the result of food sensitivities without
doing some testing first. So my recommendation, if your having some sort
of weird symptoms going on and you’re considering Whole30, pump the brakes a little bit. Ask your doctor, talked
to a registered dietician, is this right for you, have you checked everything else that
can be contributing to your symptoms? Once you do that and you
have the all clear from a registered health professional, by all means check it out
and let me know how it goes. Whole30 isn’t for everybody
and it’s not perfect, but there’s some certain
core principles within Whole30 that are absolutely
ideal for everybody, and I think by following it,
learning a little bit more about our own bodies, that can actually do some good, so I’m a fan. I wanna try Whole30
myself for the next month. I’m gonna do exactly as it says, follow those eight principles, and I’m gonna vlog along
the way letting you know how my little journey is going. Are you excited? If you’re excited, definitely let me know
down below in the comments. If you have any outstanding questions, ask them down below. As you know, I’m very active
in the comment section and if you want to check
out a really cool video, click right here. As always, stay happy and healthy. (music)

100 thoughts on “Honest Whole30 Diet Review | Doctor Mike On Diets | Wednesday Checkup

  1. Random question that may not get answered but I'd like to know, is a "runner's high" a true condition you can experience from running?

  2. I lost 20 pounds on Whole30. All though I did measure daily and count calories, everyone’s Whole30 is different. Its truly amazing. I’m now Whole30 6 days a week and indulge a little once a week, and I don’t even crave those kinds of junk foods during the week. Also what this means is that there is a reduction of symptoms. My sister has psoriasis on her scalp and her feet and it went down to a certain degree.

  3. I’m on day 20 of whole30 right now! I did it mainly to have a healthier relationship with food! I would snack and snack and snack all day long on candy and cookies and donuts and so much junk! I’m so glad I decided to do this! Now, I’m curious to see what happens after the 30 days and if I’ll be able to keep up most of the practices!

  4. Even as a vegetarian I follow whole 30 and it helped me so much! I modified it so I could get sufficient protein by adding Greek yogurt and beans. It helped me feel full for longer (even after the 30 days) and made my relationship with food a lot better. Through it I discovered a gluten sensitivity that medical testing wouldn’t be able to detect. It’s not something I’d constantly do, but I’d definitely do it 2 times a year. It also showed me all the natural food options I have and I actually ended up liking food I previously thought was nasty. It’s not for everyone, but it helped me.

  5. Got a question
    I'm an athletes so I train about 7 – 10 hours a week but with a day or two rest day
    For the past two months I've had this bad pain in my lift hip
    I have a strict worm up and cool down ruteen that I've been doing for about 10 months
    I can do my normal daily things but at some stage it gets so bad I cant walk or bend ,at night it feels like my leg is paralized because I cant move or lift with out pain witch goes into lower back pain depends on the pain Rate
    I have tried everything I can think of from ice baths to resting to masages but nothing is working
    And when I warm up there is a grounding sound but it's not just when I'm in the gym or out and about it also at home doing the most easyist thing like walking from my lounge to get some food

    I'm really starting to worry about it due to it getting worse even with weeks of rests ?

  6. Question, after having done a proper restrictive diet (like cutting out wheat for 9 months) is it nornal to have some initial stomach problems like the first 2-3 days and then have it resolve itself? or is that actually a sign that you're sensitive to wheat?

  7. The fact that they claim Whole30 could cure or treat diseases like PCOS and mental conditions is enough to make me not trust them at all. I don't want to support them in any way. I really dislike people who take advantage of those with chronic medical issues or mental conditions to make money off of them and sell their books, shakes, whatever.

  8. Hello mike, i wanted to know is swallowing cough a bad thing because we unconsciously do it every time. Please do answer

  9. Hi dr mike im a new subscriber you have excellent content. I am 23 years old and starting to lose hair at the back of my head its not that noticeable but I wanna ask is there something i could do to reverse hair loss or maybe to reduce it? Thank you and PEEWOOOP! i really like that

  10. I really enjoy your videos. We forget just how important it is to confirm everything we read or hear with a professional. Looking forward to the end results.

  11. Watching this as I'm swearing no junk food for like the tenth time :'( It has become really hard for me, I feel so bad about myself

  12. Hi Dr. Mike. I'm from a small city called Mangalore in South India. Its a coastal region with tropical climate. I've noticed that doctors here have a protocol of prescribing de-worming tablets for 21 days. Do you know anything about why this is done? And if it is healthy to take this prescription.

  13. HOLISTIC SUPPLEMENTS. I have a co worker that takes these supplements and I'm not really sure the point because if you're eating "holistic" foods, you shouldn't need supplements, right? Just wondering your thoughts on the matter and if there are actual benefits OR if it's just another fad diet.
    P.s. I strongly believe you and Sarah's Day (fellow YouTuber/podcaster/health and fitness enthusiast) should get together and talk.

  14. Catching up to my subscriptions after falling behind and hearing you talk about restricted diets and touching on eating disorders came at a strange time..
    Heard on the radio the other day that some kid in my area with an undiagnosed eating disorder went blind from malnutrition.. I can't remember everything they listed but some of the things the kid only ate were pringles and fries and maybe like… 3 other things…
    Sad that no one tried to correct it before he got so bad…

    Found a article about it:

  15. If anyone has watched ants Canada or any of his music videos I wanna see them together. I think they could be fun they could do a funny song 🙂


  16. I absolutely agree with you! I've done two whole 30's and they are very clear that it is NOT a long term diet. It did help me become more aware of what foods contain some things I'm sensitive to. But I had already had a sensitivity blood panel done. It did introduce me to some great products though, like Nutpods coffee creamer. I agree with you that possibly those who have the biggest positive results are those that aren't already trying to eat clean or aren't aware of their sensitivities. I do agree with you that the idea if you eat one single grain of the wrong food you have to start the whole process over. I think the body is a tad more forgiving than that. Because I am sensitive to things like eggs, my breakfast option was limited to plain hamburger patties with approved condiments. Yup, that was breakfast. Maybe some veggies. I didn't lose weight that month either. I've stayed the same for years now, not where I want to be, but I am not as hungry when I include some carbs and legumes. Anyway, I think people should try it, but work with a naturopath or someone that knows more about holistic health.

  17. hey I know why you look weird to abducted monkey girl Butterfly
    it is cause Your "kind"" like sugar daddies and baby kawaii girls
    why does "your kind" call out daddy in bed??
    but in fact when it comes to real understanding in bed
    I think a woman staring in the eyes and calling out real names…..
    its looks like even with men who have cheeks like apples dipped in caramel agree

    to a monkey this means not satisfied and women insecure to what scares them.

  18. The point where it exacerbates eating disorders is huge for me. I don't necessarily have a "eating disorder" but due to my acid reflux I have a REALLY warped and unhealthy perspective on foods so eliminating more from my already limited "ok" foods would make my food problems not good. Aka I wouldn't eat anything cause there is nothing to eat.

  19. Dr. Mike can you do Paleo as your next diet video? I’ve had knee surgery but still have chronic joint pain. My surgeon has suggested the paleo diet to help with joint pain and I’d like to hear your thoughts about it. I haven’t started it because it’s a pretty strict diet and I’m not sure how it would work with my life style, but if it would really benefit then I would consider it.

  20. Hey Doc Mike! I like your videos and I feel sorry because that video about John Oliver content was amazing but receipt a lot of critics. For me and my husband that video was the best by far. Just now I’m trying to change the way I talk with my doctors in order to help them to understand me.

  21. I did whole30 for the first time a year ago and it completely changed how I look at the food I buy. Once you get past the first week it isn't that hard you just have to find the things that work for you to keep you full throughout the day. Excited to see your results!

  22. I was wondering if you have given a complete definition of "Junk food"? I drink diet pop… Is that junk food? Honey coated peanuts? I'm trying to eat healthy, and have great self restraint, so I get more bogged down trying to research how to eat well…

  23. I did whole 30 a while ago. I knew going into that I had a bit of an issue with dairy and possibly gluten. I liked how it forces you to be a bit more creative with your meals. I still don't eat dairy and I feel like I'm a bit more aware of inflammation in my body. I also have multiple Sclerosis so figuring out what works with my body was important.

  24. Hey Dr Mike, I would love to see a video about autoimmune diseases. I have one (Hashimoto Thyreoiditis) and I think does diseases are underrated

  25. So you talk a lot about how diets like keto and whole 30 are not sustainable in the long term. So what would you recommend for long term health/weight loss?

  26. dr. mike, my mom is always tired, she drinks not enough water and eats much sweets. she can't even walk 30 minutes before she's out of breath. she saw a lot of doctors but they never really took it serious. i don't know how to help her, do you know something? (besides cutting sweets and drinking more water)

  27. This sounds like a starvation diet.. And way to much work not only because you cant wat anything but also because you have to really look at the ingredients… I hate cooking and now we just doubled the time with searching for what i can eat

  28. Could you review the low FODMAP diet? I have some health problems that it supposedly can help with and it would be great to know the benefits and drawbacks!

  29. I did something similar to the 30 whole food diet. I had to do acupuncture to see if it would improve and “cure” my eczema and had to limit what foods I could eat. It brought me to a depression because I couldn’t eat any sweets as a dessert and soon brought me to eating disorders. In the end though, I found out that dairy products worsen my eczema, but I still go through a bit of trouble to stay away from dairy.

  30. I don't like diets that restrict me from eating plants. I eat meat and dairy, but it's avoidable since I live in LA County, but take away all the other grown foods and I'm just gonna be eating plain greens and meat.

  31. Hi mike this is my 4th time doing the whole 30 and I have a few friends doing it with me and I have a fb group with recipe sharing, info and support we started on September 3rd a couple ppl have restarted or started a day after

  32. Why on earth would you say no legumes? It's "whole" food..?
    Nah, I say – eat healthy, varied, enjoy a snack now and then and make sure you stay hydrated and get in your micronutrients by getting enough veggies, fruit, grains, milk(or fortified plant milks) etc. No need to overcomplicate it!

  33. I have no doubts that eating unprocessed whole foods helps people stay healthy and live longer. From what it sounds like some people have become happier and developed a better eating habits overall with some of these diets, but like you said Dr. Mike, these are anecdotal claims. Do these elimination diets really work for everybody? I cannot see myself being happy with this sort of diet in the long term. It’s like telling me I can never ride a motorcycle or go skydiving. Sure these activities are dangerous and carry risk of death, but this brings me to the idea of quality over quantity. Would I rather live a longer, more cautious life, or live a shorter, more fulfilling life? Not saying that people should not pay attention to their health. They certainly should, and your videos are full of so much great information on how to do test. I have certainly benefitted from them.

  34. [Up until 1:40]
    Me: Hmmm sounds interesting
    [Rule N° 1 & 2]
    Me: Ok, I can do that
    [Rule N° 3]
    Me: But I love grains!! So… a little more difficult I guess.
    [Rule N° 4 & 5]
    Me: Seriously? No legumes and dairy!? Those are my main ingredients! (Vegetarian)
    This better be good, cause I'm not convinced anymore (2:09)

  35. Dr. Mike, I just can't get with this one. It seems too restrictive and it seems like another diet media wants us to try. Limit processed foods, limit added sugars. Eat those things in moderation. Saying NO only sets you up to fail and quit your diet.

  36. I wish you would talk to a dietitian or give us healthy food and drink recommendations. Because every time I tried dieting I just get hungry and anxious.

  37. I feel like you would have to consume very large quantities of meat, fish,vegetables, and fruit in order to be full without any grains or legumes. For milk I guess coconut or almond, non-sweetened would be allowed since there are some without careegenan I would hope. That would be hard if someone isn’t used to cooking or eating that way. Plus i wonder what the GI effects would be? Definitely not something to do long term. Maybe get some vegetarian recipes before your start… a lot of salad dressings have sweetener. Is honey allowed or no? Otherwise I guess use fruit to sweeten salad dressing…

  38. Can you please do a video around this new “weight loss coffee” called, Valentus. It is becoming increasingly popular in Asian cultures and I feel like there is a lot more that needs to be understood about the product.

  39. Whole 30 is too harsh. When I changed my health (Keto, IF, and plant parodox), I did it all slowly. Like you should lower over time. Like first week, lower junk food, second week, lower sugar, and than within the end of the month, zero junk food or just once a week. You should worry about lectins, dairy, and “truly” eat A LOT of greens later on.

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