Nutrition Made Simple!

What happens after the quarantine is lifted? Does the coronavirus strike again? A new Harvard study looks at the evolution of COVID-19 and provides some answers.

Uploaded 17-04-20

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References:
Harvard study:
https://science.sciencemag.org/content/early/2020/04/14/science.abb5793
one of the authors discusses the paper on radio interview:
https://www.wbur.org/commonhealth/2020/04/15/social-distancing-2022-coronavirus-research
article on the study at MIT Tech Review:
https://www.technologyreview.com/2020/04/15/999618/2022-social-distancing-science-lipsitch/


Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#Coronavirus #COVID19 #quarantine



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Diabetes is often undiagnosed. Here are some common signs of hidden diabetes.

Uploaded 15-09-25

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
Wound healing:
https://www.plasticsurgery.theclinics.com/article/S0094-1298(02)00066-4/abstract

Infections:
https://journals.lww.com/indjem/fulltext/2012/16001/Infections_in_patients_with_diabetes_mellitus__A.6.aspx

Urination, weight loss, blurry vision and other symptoms:
https://crsubscription.com/journals/pharmacy/pharmacology/articles/2020/Diabetes%20mellitus%20[48-58].pdf

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 Hidden Diabetes
0:21 Healing
1:00 Immunity and Infections
1:40 Peeing and Thirst
3:40 Eyesight
4:23 Fatigue
5:09 Hunger
5:45 Finger and Toe Sensations
6:03 Skin
6:56 Mood
7:21 ED
7:34 Weight
8:01 What to do



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We investigated 15 common foods sold as "healthy". What we found left us shocked

Uploaded 20-04-26

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IG:@gilcarvalho.md
TT:@nutrition.made.simple
Animations: Even Topland @toplandmedia

References:
https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
https://pmc.ncbi.nlm.nih.gov/articles/PMC3311458/
https://www.nejm.org/doi/full/10.1056/NEJMoa2105675
https://lipidworld.biomedcentral.com/articles/10.1186/s12944-022-01685-z

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 "Healthy" Drinks that damage your health
05:21 Soups damaging your blood vessels
8:12 Protein Deception
10:42 Plant-based but harmful
13:44 Low Fat and Low Carb junk
17:30 Oreos and Yogurt



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Here's a better way to think about food.

Uploaded 30-09-24

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho



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OMAD (One Meal a Day) has become incredibly popular. What are the pros and cons of OMAD? Is eating one meal a day healthy? Is OMAD hype? An objective look at the science on OMAD.

Uploaded 20-07-20

OMAD or one meal a day is a form of intermittent fasting where you eat once a day. OMAD has become extremely popular
So I went over the science on OMAD

1. OMAD is simple. You eat once a day, within a 1h window, and you’re doing OMAD. No counting calories, no cutting out entire food groups, no complicated meal plans

2. OMAD can help cut calories. you eat less in one meal than if you ate all day. So it naturally cuts calories even if people aren’t focused on them. That can help lose weight with the usual metabolic improvements (glucose, etc)

3. OMAD saves time. Less time eating and cooking

I don’t have anything for or against OMAD. As long as people are healthy, OMAD or IF, fine with me.

concerns:
1. OMAD: it can be hard to fast for 23h/day. But that’s personal

2. Quality. I raised this in the intermittent fasting video. Fasting focuses on quantity. most people who promote fasting promote healthy foods? but OMAD marketed as cheat code: ‘You can eat or drink pretty much whatever you want on OMAD and as much as you want, as long as you do it during your scheduled mealtime’

Fasting won’t fix a bad diet. the real issue is not the fasting, it’s the feasting. It’s possible to lose weight and remain unhealthy. OMAD may help lose weight. then what? OMAD doesn't teach how to eat healthy so people go back to eating the way that created the problem. weight lost during fasting is regained unless there is a change to how people eat. So I hope everybody who’s fasting is eating super healthy!

3. Look at nutrient requirements on OMAD. run your OMAD meal through cronometer

4. if you have conditions like diabetes talk to your doctor before fasting (OMAD or otherwise)

So: make sure I eat healthy foods between fasting, make sure I get my daily nutrients and make sure I don’t have a condition that makes it dangerous. Anything else?

5. OMAD may worsen glucose metabolism? 3 meals a day vs one. effect could come from eating only one meal or from when the meal was eaten

time restricted feeding video: our circadian rhythm can affect our physiology and how we react to food. It’s part of chronobiology

effect of meal timing: if people eat a snack late at night, they can have higher cholesterol and burn less fat than if they eat the same snack in the morning

your body uses up more energy to process food in the morning than at night, so when you eat earlier you end up with less calories even if you eat the same amount of calories (diet-induced thermogenesis)

we get hungrier, feel less satiated and crave more fatty foods at night than in the morning. many studies point to this circadian effect and suggest we front load our calories, a strong breakfast and lunch and lighter meals later

I would do the OMAD meal in the morning or early afternoon (benefit of cutting calories from OMAD + chronobiology benefits of eating earlier in the day)

with new diets it’s an educated guess. unanswered questions with OMAD. marketing claims are hypey. here’s the video on intermittent fasting and the one on meal timing

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia
Video by Polina Tankilevitch, Pexels

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4122067/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2121099/
https://journals.physiology.org/doi/pdf/10.1152/ajpregu.00115.2012
https://www.mdpi.com/2072-6643/12/5/1506
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460
https://www.sciencedirect.com/science/article/pii/S1550413118302535

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagn

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A new study of Intermittent Fasting found little benefit. Have the benefits of Intermittent Fasting been hyped beyond the science? An objective look at the caveats of the study and Intermittent Fasting in general.

Uploaded 05-10-20

A new study on intermittent fasting was written up in the NEW York times.
Half the subjects ate 3 meals with no time restriction, half were on intermittent fasting and ate in a 8h window. This is a common intermittent fasting protocol, 16/8 (eat for 8h, fast for 16). It’s also called time restricted eating

There was no significant weight loss on intermittent fasting. People on intermittent fasting lost less than 1kg. This was surprising, previous studies have shown weight loss on 16/8 intermittent fasting. Also, that weight they lost seems it was mostly lean mass, not fat. Cholesterol, glucose weren’t improved on intermittent fasting either, they track with weight loss.

Does this mean intermittent fasting doesn’t work? Some people lost quite a bit of weight and others didn’t. some even gained weight. People were instructed to eat in the 8h window and were left to decide everything else.

Most people try intermittent fasting but aren’t too strict so this is a good reflection.

They told them when but not what to eat. They didn’t measure calorie intake. No difference in calories could mean no weight loss but some studies have shown weight loss on intermittent fasting even in isocaloric conditions.

Weight loss study that doesn’t measure calories eaten? but intermittent fasting is pitched as simple, eat within a window, forget the calories and the carbs and lose weight.

intermittent fasting researcher: “there are no limitations during the eating window. There is no carb or calorie counting.”

So there’s this idea that as long as you eat in the 8h window you lose weight and this study says things aren’t that simple.

People are being told fasting detoxes you, it lets your gut rest, but the evidence indicates it's not about the fasting. It's often calorie balance or chronobiology (what time u eat), not fasting per se. We covered all of this in detail in the time restricted eating video.

People are being told autophagy will do wonders, based on extrapolations from mice. Intermittent fasting works in some contexts.

Refine the msg: eat within this time window, it makes it easier to control how much you eat, AND don't overeat calories, AND eat high quality foods.

If they tell people use this time window but still cut calories, it won't sell.

What can you do if you're interested in intermittent fasting?

1) intermittent fasting doesn’t necessarily mean losing extra fat. that may require calorie deficit
2) earlier time window. Frontloading meals and skipping dinner (early time restricted eating) instead of skipping breakfast. Shifting meals later can harm you metabolically. If I was going to try intermittent fasting I would go earlier.
3) the best diet for you is the 1 you can stick with. If intermittent fasting works for and you're losing extra fat, great
4) Losing weight vs losing fat. avoid overfocus on the scale and the numbers, loss of lean mass. it’s normal to lose some muscle during weight loss, you minimize that loss through resistance training and adequate protein.
5) losing extra fat is good but to lose weight and harm one's health beats the purpose. Whatever fat loss approach you choose, eat high quality foods
6) Beware the hype

more on intermittent fasting: full video on intermittent fasting and one focusing on time restricted eating.

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2771095
https://www.nytimes.com/2020/09/28/well/eat/a-potential-downside-of-intermittent-fasting.html

Disclaimer: The contents

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These foods have been shown scientifically to combat aging and prolong life

Uploaded 31-07-25

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
Food and Longevity calculator:
http://158.39.74.196:3838/Food4HealthyLife/

foods and long life:
https://www.nature.com/articles/s41591-025-03570-5
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889

RCT:
www.bmj.com/content/380/bmj-2022-072003

genetics of longevity:
https://www.aging-us.com/article/100930/text
https://www.biorxiv.org/content/10.1101/856351v1.full
https://onlinelibrary.wiley.com/doi/abs/10.1111/joim.13196
https://onlinelibrary.wiley.com/doi/10.1111/acel.13497
https://www.nature.com/articles/s41591-022-01957-2#Sec10

coffee:
https://academic.oup.com/ije/article/45/6/1938/2731240
https://link.springer.com/article/10.1007/s00394-021-02650-9

alcohol:
https://www.nature.com/articles/s41598-024-73333-8
https://academic.oup.com/ije/article/53/2/dyae046/7632292

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 Foods that prolong life
3:10 Best diets
5:26 How to tailor a diet for you
14:36 Mediterranean diets vs low carb/carnivore
18:52 Protein and Aging
28:07 Coffee and Aging
29:21 Alcohol and Aging
32:53 Tea and Aging



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A new study looks at the effect of lifestyle on insulin resistance. A look at how to improve our insulin resistance using foods and exercise.

Uploaded 04-09-23

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Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

Link to the study:
https://www.nature.com/articles/s42255-023-00829-4

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 New Insulin Resistance study
2:12 The twist
3:10 Effect on Insulin Resistance
4:38 Exercise and Insulin Resistance
6:00 Strengths and Weaknesses



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We've all heard the recommendation to drink 8 glasses of water a day. But is it based on sound science?

Uploaded 01-05-23

Do we really need or 8 glasses of water a day? We’ve all heard this advice but I’ve never seen any evidence so I decided to dig around.

I found a lot of interesting research on hydration but nothing pointing to 8 glasses specifically.

There’s mixed evidence on heart disease and cancer and nothing about the 8 glass range.

The evidence on skin health suggests people who drinks very little and are dehydrated may improve some skin properties by upping water intake.

Several experts recommend just trusting your thirst, drinking when thirsty and not obsessing over drinking more water.

Special situations where it may make sense to try to drink more:
If you exercise you lose more water so you need to increase intake; if you live somewhere warm; If out working or exercising in the sun you’ll lose water very fast so it’s a good idea to hydrate in advance even before thirst hits; pregnant or breast-feeding; in children and older people sometimes thirst alone isnt effective. E.g. the thirst reflex goes down with age; If you have kidney stones or a family history, you definitely want to drink more water; extra hydration can help prevent UTIs and it can help with chronic constipation as well

Can drinking more water help us lose weight? Energy expenditure goes up after we drink water. Drinking water before meals can help eat less and lose weight.

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
1-https://academic.oup.com/aje/article/155/9/827/58224
2-https://pubmed.ncbi.nlm.nih.gov/20456812/
3-https://www.nejm.org/doi/full/10.1056/NEJM199905063401803
4-https://www.nature.com/articles/1601903
5-https://journals.physiology.org/doi/full/10.1152/ajpregu.00365.2002
6-https://pubmed.ncbi.nlm.nih.gov/16827695/
7-https://www.tandfonline.com/doi/pdf/10.2147/CCID.S86822
8-https://www.mcgill.ca/oss/article/health-nutrition/water-myth
9-https://journals.physiology.org/doi/epdf/10.1152/ajpregu.00365.2002
10-https://www.tandfonline.com/doi/abs/10.1080/07315724.2007.10719666
11-https://www.ncbi.nlm.nih.gov/books/NBK234935/?report=reader#!po=4.54545
12-https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009647.pub2/full
13-https://academic.oup.com/biomedgerontology/article/55/7/M361/2948068
14-https://pubmed.ncbi.nlm.nih.gov/19321253/
15-https://www.sciencedirect.com/science/article/pii/S2157171615321468
16-https://www.sciencedirect.com/science/article/abs/pii/S0270929508000508
https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12654
17-https://journals.sagepub.com/doi/pdf/10.1258/000456307781646030
18-https://www.science.org/doi/10.1126/science.abm8668
19-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6584323/
20-https://europepmc.org/article/med/9684123
21-https://academic.oup.com/jcem/article/92/8/3334/2598681
22-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209729/
23-https://onlinelibrary.wiley.com/doi/pdf/10.1038/oby.2009.235
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809630/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4121911/
24-https://academic.oup.com/jn/article/144/11/1742/4590067
25-https://publications.aap.org/pediatrics/article-abstract/123/4/e661/71356/Promotion-and-Provision-of-Drinking-Water-in
26-https://pubmed.ncbi.nlm.nih.gov/16128874/
27-https://www.ncbi.nlm.nih.gov/books/NBK234935/
28-https://www.mdpi.com/1648-9144/55/9/537
29-https://www2.hcmuaf.edu.vn/data/lhquang/file/Coffee/Caffeine%20ingestion.pdf
30-https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084154
31-https://www.mdpi.com/2072-6643/9/7/660
32-https://www.sciencedirect.com/science/article/abs/pii/0031938484901549
33-https://journals.physiology.org/doi/epdf/10.1152/ajpregu.00365.2002
34-https://pubmed.nc

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5 nutrient deficiencies you can spot just by looking at your hands

Uploaded 17-07-25

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
Iron:
https://pubmed.ncbi.nlm.nih.gov/17245838/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5838265

Zinc:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3746228/

Vitamin B12:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7654476/)
https://pmc.ncbi.nlm.nih.gov/articles/PMC9551622/

Magnesium: https://pubmed.ncbi.nlm.nih.gov/29522392/

Omega 3s:
https://journals.sagepub.com/doi/abs/10.1177/1203475420929925
https://pubmed.ncbi.nlm.nih.gov/26795198/

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 Iron
1:15 Zinc
1:40 Vitamin B12
2:45 Magnesium
3:12 Omega 3s



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