Nutrition Made Simple!

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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How to Fix your Sugar Spikes (Science-Backed Hacks)

Uploaded 10-03-26

Reversing Diabetes:
https://youtu.be/yuFjwfP4nGo
https://youtu.be/M2huKrmoL9g
https://youtu.be/gdWe87YfFFc
https://youtu.be/y1oCBvkxkj4

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
IG:@gilcarvalho.md
TT:@nutrition.made.simple
Animations: Even Topland @toplandmedia

References:
Peanut Butter, Vinegar:
https://www.sciencedirect.com/science/article/abs/pii/S0002822305012228

Protein:
https://www.sciencedirect.com/science/article/pii/S0022316624003924
https://www.mdpi.com/2072-6643/15/1/85
https://www.sciencedirect.com/science/article/abs/pii/S0168822716308518

Fat, Fiber:
https://pubmed.ncbi.nlm.nih.gov/3001740/
https://www.sciencedirect.com/science/article/abs/pii/S0002916523173011
https://www.sciencedirect.com/science/article/pii/S002231662208470X

Food Order:
https://drc.bmj.com/content/5/1/e000440

Fruit and disease
https://academic.oup.com/ije/article/46/3/1029/3039477#112546252
https://bmjopen.bmj.com/content/4/11/e005497.short

Whole vs refined carbs:
https://www.sciencedirect.com/science/article/abs/pii/S0195666311005599
https://www.mdpi.com/2072-6643/16/16/2669
https://www.sciencedirect.com/science/article/pii/S002231662200044X

Resistant Starch
https://pubmed.ncbi.nlm.nih.gov/29659967/

Movement
https://pmc.ncbi.nlm.nih.gov/articles/PMC8912639/

Mulberry Leaf
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/8C7EE1A7FE83C1BA0726655D3C091B6F/S0007114522000824a.pdf/doseresponse_efficacy_of_mulberry_fruit_extract_for_reducing_postprandial_blood_glucose_and_insulin_responses_randomised_trial_evidence_in_healthy_adults.pdf
https://link.springer.com/article/10.1186/s12986-021-00571-2

Berberine
https://www.jstage.jst.go.jp/article/endocrj/66/1/66_EJ18-0109/_html/-char/en
https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.1015045/full

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 Cut spikes in half
3:03 Order
5:23 Worst Carbs
7:35 Body moving
8:33 Best Sweeteners
9:03 Natural supplements



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Can we have plaque in our arteries if we're not insulin resistant? Are "metabolically healthy" people still at risk of heart disease? Does Insulin Resistance raise heart disease risk? How does it do that exactly?

Uploaded 09-10-23

Introductory videos on ApoB and lipoproteins:
https://youtu.be/EfdwqypYAlU
https://youtu.be/ntD4eN-9t-Q

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

Dr. Cromwell on Twitter: @Lipoprotein

References:
1-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3810413/
2-https://www.ahajournals.org/doi/full/10.1161/01.ATV.0000032134.92180.41
3-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3040419/
4-https://www.ahajournals.org/doi/full/10.1161/01.CIR.93.10.1809
5-https://diabetesjournals.org/care/article/25/7/1177/21630/Homeostasis-Model-Assessment-of-Insulin-Resistance
6-https://cardiab.biomedcentral.com/articles/10.1186/s12933-018-0762-4
7-https://www.jacc.org/doi/full/10.1016/j.jacc.2018.06.046
8-https://www.ahajournals.org/doi/full/10.1161/ATVBAHA.108.179564

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 Intro
2:03 Insulin Resistance, an independent risk factor?
3:03 Insulin Resistance vs ApoB
9:29 Insulin Resistance, an early risk factor
13:55 ApoB, diet and individual variability
16:52 ApoB and risk
17:52 ApoB production vs clearance
21:09 Components of Insulin Resistance
23:10 Key takeaways
25:09 Recap



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Intermittent Fasting: does it even work? A new study casts doubt on Intermittent Fasting, but is it robust? A look at the science on Intermittent Fasting.

Uploaded 21-02-22

Intermittent Fasting is incredibly popular. People report weight loss, improved glucose metabolism, lower cholesterol, etc

Just less calories or specific benefit of fasting?

is eating less every day just as good as fasting, or does fasting deliver some special benefit?

popular books promise specific benefits of fasting, autophagy, and therefore we should all fast to get those benefits

when matching for calories, Intermittent Fasting wasn't any better than eating less calories

so who’s right? What’s the truth?

new study had volunteers fast without caloric deficit. does fasting deliver special metabolic benefit aside from calories?

2nd expt: 2 groups eat 25% less calories, one fasting, one not, if fasting is special we should see an advantage of the intermittent fasting group

intermittent fasting protocol inhibited fat loss
Why would they lose less fat if they’re eating the same calories?

fasted group had less physical activity. not an absolute limitation of fasting. "main practical message if planning to use alternate-day fasting is to consciously insert physical activity”

meta-analysis: intermittent fasting vs continuous energy restriction:
“no apparent superiority of a dietary regimen”

meta: intermittent fasting comparable to continuous energy restriction

review: intermittent fasting appears equivalent to daily energy restriction

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

References:
https://www.science.org/doi/epdf/10.1126/scitranslmed.abd8034
https://translational-medicine.biomedcentral.com/track/pdf/10.1186/s12967-018-1748-4.pdf
https://pubmed.ncbi.nlm.nih.gov/29419624/
https://pubmed.ncbi.nlm.nih.gov/31023390/
https://onlinelibrary.wiley.com/doi/epdf/10.1002/oby.22345
https://www.frontiersin.org/articles/10.3389/fnut.2020.586036/full
https://www.mdpi.com/2072-6643/12/8/2349
https://www.nature.com/articles/ijo2017206.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



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5 healthy food hacks that will help you eat cleaner with less effort, get organized and get healthy! It’s all about finding the hacks that deliver max results with minimum sweat.

Uploaded 01-09-18

References:

nuts are associated with weight loss:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5715655/#CR4

shoppers who use lists tend to eat and be healthier:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4430323/

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 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!.



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Chances are even your doctor is making these 7 COMMON mistakes that raise your blood pressure by up to 30 or more points!

Uploaded 20-06-25

Clarification: while alcohol can reduce BP in a window of ~12h, it tends to raise it afterwards. The temporary reduction is NOT a good reason to consume alcohol! :)

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u

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

References:
Body and arm position:
https://www.nature.com/articles/1001573

https://www.hopkinsmedicine.org/news/newsroom/news-releases/2024/10/johns-hopkins-medicine-study-finds-commonly-used-arm-positions-can-substantially-overestimate-blood-pressure-readings

measuring both arms:
https://www.heart.org/en/news/2022/08/03/are-you-taking-blood-pressure-in-both-arms-you-should-study-finds

full stomach:
https://www.sciencedirect.com/science/article/abs/pii/S0022510X98002767

alcohol:
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD012787.pub2/pdf/full

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 7 mistakes
0:14 Correct body position
0:37 Correct Arm position
1:25 L vs R arm
2:16 Timing
5:44 Location, location, location
6:35 Cuff size and placement (demo)
9:16 Rash judgement



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New trial flips our thinking on coffee and a form of heart disease on its head

Uploaded 17-11-25

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

References:
https://jamanetwork.com/journals/jama/fullarticle/2841253
https://jamanetwork.com/journals/jama/fullarticle/2841252

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 Arrhythmia
0:45 New trial
2:04 Heart Disease and Coffee
2:59 Mechanism
3:38 Caution



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Is it possible to lose 58lbs by eating ONLY McDonald´s food? A man proved it possible and generated a media storm. What does this tell us about food and health? Are anecdotes reliable? Are they useful? Should we simply ignore them all?

Uploaded 12-06-23

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

References:
1-https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.114.03946
2-https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/582848
3-https://pubmed.ncbi.nlm.nih.gov/1200726/
4-https://www.acpjournals.org/doi/epdf/10.7326/0003-4819-31-5-821
5-https://www.sciencedirect.com/science/article/abs/pii/S0022073614001654

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 Losing weight at MdDonald´s
0:56 The problem with anecdotes
3:03 The Rice Diet
4:50 Our emotions blind us
6:25 Usefulness and danger of anecdotes



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Wondering how to cook beans to maximize health benefits? Today we cover the science on cooking beans, best methods for soaking etc. A one-stop shop on how to cook beans and get maximum health benefits

Uploaded 12-10-20

Let’s look at how to cook beans, the soaking, the cooking methods, what the science says is the best way to get the most benefit out of them

soaked beans cook faster, but there are other benefits. Beans contain great nutrients but also lectins and phytates.
beans are seeds, so they store nutrients for when they sprout and need them to grow - that's what phytates are for. but phytates bind to calcium, iron, zinc. Soaking breaks down phytates

how long to soak? Beans swell in water. one day is a good ballpark.

When you soak beans, phytates keep dropping up to 3days of soaking

sprouting: drain soaking water and leave beans in jar or bowl. Sprouting gets rid of the most phytates and makes the nutrients in beans more absorbable; it also increases the antioxidant power of beans, peas and chickpeas etc. exception: lentils (lose antioxidant power with sprouting)

You can sprout beans or just give them a good soak

The water changes color when you soak beans. With black beans it gets dark, with chickpeas it gets yellow. Soluble constituents of beans leach out

Before cooking, bean experts recommend discarding the soaking water to get rid of phytates

Beans and gas: oligosaccharides. they leach out during soaking. discarding the soaking water helps get rid of them to get the best of beans

if not used to eating beans, start slow.

Cooking beans reduces phytates and lectins. Lectins are thermolabile (destroyed with cooking). lectins have been linked to benefits. Should we go buy lectin supplements or eat purified lectins? no. it’s about amount and context. tomatoes are not suddenly made unhealthy for containing lectins

Well--cooked beans are beneficial. their net effect is massively positive

lectins are not a problem

how should we cook beans? some studies suggest steaming over boiling and pressure steaming in particular (steaming basket inside the pressure cooker). regular steaming or pressure cooking generally looks better than regular boiling. lentils are the odd man out, regular old boiling seems to work best

unless you eat raw beans, they’re a great food no matter what. Civilizations have been enjoying their benefits without reading studies on how to cook beans so don’t stress over this

How long to cook beans? ~1h for boiling/steaming, 10-15mins for boiling in pressure cooker

Cooking water: some bean components leach into cooking water, just like during soaking. You can discard cooking water or consume the cooking water e.g. in soup. If you can eat beans like a champ, no prob

Iron: the iron in beans is non-heme, you can enhance absorption with vitamin C (red bellpepper), with onions and garlic or beta-carotene, they all boost absorption of nonheme iron

More ideas for plant protein sources and more on iron, maximize absorption and get all the iron you need

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

References:
Soaking, phytates, oligosaccharides etc:
www.sciencedirect.com/science/article/abs/pii/S0308814605008794
www.sciencedirect.com/science/article/abs/pii/S0308814608001210
https://ifst.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.2010.02395.x
Sprouting:
www.sciencedirect.com/science/article/abs/pii/S0889157504001218
Lectins:
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1990.tb06789.x
https://www.mdpi.com/1420-3049/20/3/3791
Benefits of Legumes:
https://www.nature.com/articles/ejcn2014228
https://academic.oup.com/ajcn/article/100/1/278/4576571
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.035225
https://www.bmj.com/content/338/bmj.b2337.short
http://citeseerx.ist

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