Nutrition Made Simple!

How can we kick our sugar addiction? Many of us have developed an addiction to refined sugar and seek expert advice on how to kick the sugar habit. We cover tricks and tips to overcome the addiction to artificial sugar and replace it with healthy foods.

Uploaded 07-11-19

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References:
Sugar addiction:
https://journals.lww.com/co-clinicalnutrition/Abstract/2013/07000/Sugar_addiction___pushing_the_drug_sugar_analogy.11.aspx

https://www.ncbi.nlm.nih.gov/pubmed/19223127

https://www.sciencedirect.com/science/article/abs/pii/S0031938405000065

Sugar and dopamine release:
https://www.sciencedirect.com/science/article/abs/pii/S0306452205004288

Can we really get addicted to food? Podcast. Dr. Emeran Meyer
https://emeranmayer.com/podcast/

Are you addicted to sugar? You're not alone.

If there’s one thing in nutrition everybody agrees with, it’s we eat too much sugar.

Refined carbohydrates. They’re everywhere. White table sugar obviously, but also added sugar in every processed product at the store.

That’s why its so hard to avoid

But! It can be done. Many People are able to cut back and even eliminate refined sugar

I did it. I eliminated 100% of refined carbohydrates

So, let’s take a look at what experts advise to kick the sugar habit.

The places where you normally binge are environmental cues.

Mirror neurons.

We’re social animals. What we see others do influences us whether we like it or not.

Its not about knowing what to do, its about doing what we already know.

Food binging is a habit that often happens when we’re alone.

Overeating sugary foods give us a jolt of dopamine and some momentary pleasure, and it distracts us from the negative emotions.

For some of us the sugar binging is a way to cope with traumatic events.

Availability. I can organize my shopping, if I don’t have the junk food at home, I never eat it.

Processed foods are created in labs to have the right mix of sugar, salt, fat and crunchiness to hook you.

Avoid them altogether, replace them as much as possible with natural fruit and vegetables

The other common trap is people try to go from white sugar to other sweetners. You want to reeducate your palate to natural sweetness and the taste of whole foods.

Refined sugar is absorbed quickly and causes an unnatural, sharp peak of glucose in your blood.

You want to be especially careful with soda. Its really easy to overconsume calories in a drink, and it gets you hooked on the artificial sweetness.

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!.

#SugarAddiction #KicktheSugar



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Dr. Ken Berry and I discuss the health effects of oats. Do oats raise HbA1c? Do they raise blood pressure? Should we eat what our ancestors ate?

Uploaded 07-10-24

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

References:
Paleoanthropology and oats:
https://www.pnas.org/doi/abs/10.1073/pnas.1505213112
https://science.sciencemag.org/content/326/5960/1680.full

Oats, exercise and glucose:
https://diabetesjournals.org/diabetes/article/51/suppl_1/S271/11825/Intense-Exercise-Has-Unique-Effects-on-Both
https://www.nature.com/articles/s41430-018-0329-1
https://journals.physiology.org/doi/abs/10.1152/jappl.1991.71.3.924

Oats and glycation (HbA1c):
https://pubs.rsc.org/en/content/articlelanding/2016/fo/c5fo01364j/unauth
https://link.springer.com/article/10.1007/s00394-021-02763-1
https://drc.bmj.com/content/10/5/e002784
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446761/

Oats and BP:
www.sciencedirect.com/science/article/abs/pii/S2212267222011960
https://www.sciencedirect.com/science/article/pii/S0167527304001391
https://www.mdpi.com/2072-6643/9/2/89

Dr. Berry´s original video:
www.youtube.com/watch?v=bzXqoY7SKcw

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
2:15 Are oats a superfood?
3:30 Are oats ancestral?
15:06 Oats, glucose "spikes" and diabetes
48:32 Glycated Hemoglobin (HbA1c)
1:09:25 Oats and blood pressure
1:20:00 Summary and takeaways



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RFK Jr will wage war on Seed Oils. Except he´s got the science upside down.

Uploaded 25-11-24

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

References:
Seed oils:
https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.114.010236
https://link.springer.com/article/10.1186/s12916-021-01961-2
https://www.sciencedirect.com/science/article/pii/S000291652200778X

Calories and UPFs:
https://www.sciencedirect.com/science/article/pii/S0002916522001253

UPFs and disease:
https://www.sciencedirect.com/science/article/pii/S2667193X24001868

Disease rates over time:
https://www.jacc.org/doi/10.1016/j.jacc.2020.11.010
https://ourworldindata.org/grapher/cardiovascular-disease-death-rate-who-mdb?country=~USA
https://ourworldindata.org/grapher/life-expectancy

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 RFK Jr
0:41 Seed Oils and Disease
2:21 Seed Oils and Inflammation
4:12 What's making people fat?
5:50 Follow the money
7:20 Everyone´s sick
8:36 Anger and resolution



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A look at chia seed bioavailability. Ground/milled chia seeds? Soaked in a chia seed pudding? Whole?? How to get the most nutrition out of our chia seeds and how to locate and sift through reliable scientific information

Uploaded 21-09-20

Do chia seeds have to be ground up? This is a good question. If we eat chia seeds whole, do we get any of the nutrition or are the seeds just going for a ride in our gut?

On Google Scholar we get almost 70k results for chia seeds.
Structure of chia seed, chia seed oil, etc. Let's make the search more specific: "chia seed whole". Study on chia fed ground or whole but... in rats.

Second one talks about milled chia, that’s ground, and whole chia. "Chia seed supplementation and disease risk"

Abstract: "The study assessed the effectiveness of milled and whole chia seed. ALA increased 58%"

ALA is an essential fat that chia has a lot of. Its an omega3. So ALA increased 58% and EPA (that’s another omega3) 39% in the milled chia seed group compared to nonsignificant changes with whole chia seed. That’s what we’re looking for, comparing whole chia seeds and ground seeds.

Figure 1 shows ALA. With whole chia, before and after there’s no difference. With milled seeds you see a significant increase in ALA. We could go over how much chia they were fed and for how long. So this is saying we need to grind chia seeds to get those healthy omega3 fats. Whole chia seeds don’t do much.

What about soaked chia? When we make chia puddings we don’t grind. We soak. And the seeds look really different.

So if we search chia seed ALA water, 1st one talks about “Chia seed and placebo mixed with water and consumed after 10 minutes”. And it says something about ALA.

"ALA increased 24% in chia seed". So soaking also works

So both soaking and grinding seem to improve the absorption of omega3s from chia. One option: mix it up, have it milled on your cereal sometimes and as chia puddings other times. Last week’s video on omega 3s.

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

References:
https://www.liebertpub.com/doi/abs/10.1089/acm.2011.0443
https://www.sciencedirect.com/science/article/pii/S027153170900089X

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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Uploaded 08-10-19

References:
Video on basics of iron:
https://www.youtube.com/watch?v=h_sIN3EBo4A

Vit C boosts iron absorption:
https://academic.oup.com/ajcn/article-abstract/30/2/235/4650136

Heme iron and disease:
https://www.sciencedirect.com/science/article/abs/pii/S0939475314002889

https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0041641&type=printable

Garlic/onion enhance iron absorption:
https://pubs.acs.org/doi/abs/10.1021/jf100716t

carrots and iron absorption:
https://www.sciencedirect.com/science/article/pii/S0308814610002888

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!.



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3 simple methods to measure your Insulin Resistance plus a bonus one. Calculate your Insulin Resistance using fasting glucose, fasting insulin or triglyceride levels.

Uploaded 11-09-23

HOMA-IR/QUICKI calculator:
https://www.omnicalculator.com/health/homa-ir

TyG calculator: https://shorturl.at/ntJS7

References:
1-https://link.springer.com/article/10.1007/s00592-015-0782-4
2-https://www.tandfonline.com/doi/full/10.2147/IJWH.S387942
3-https://www.bmj.com/content/330/7504/1363.short

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

0:00 Why measure Insulin Resistance?
0:50 Gold standard
1:23 HOMA-IR
2:43 QUICKI
3:32 Matsuda
4:00 TyG
4:50 Trigs/HDL-C ratio
5:17 Waist circumference



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Physionic´s Nic Verhoeven joins me for our top Nutrition, Exercise and Supplementation tips to start Healthy 2025 with the right foot.

Uploaded 06-01-25

Nic´s video on lowering blood pressure with exercise: https://www.youtube.com/watch?v=SDR_B3Lwg3Q

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

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 Nutrition
2:16 Exercise
6:32 Supplementation



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New York Mayor Eric Adams and the *VEGAN FRIDAYS* controversy.

Uploaded 11-02-22

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

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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A new clinical trial compared cardio to weight training for glucose control. The results were unexpected.

Uploaded 16-10-23

The primary outcome was HbA1c (hemoglobin A1C), an average of glucose levels over the previous 3 months. A model of type 2 diabetes and glucose control is proposed tying in fat mass, appendicular lean mass and glucose metabolism.

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

References:
1-https://link.springer.com/article/10.1007/s00125-023-05958-9
2-https://apps.who.int/iris/bitstream/handle/10665/206936/0957708211_eng.pdf
3-https://www.acpjournals.org/doi/full/10.7326/0003-4819-147-6-200709180-00005
4-https://jamanetwork.com/journals/jama/article-abstract/186960
BMI categories: https://www.cdc.gov/obesity/basics/adult-defining.html

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 clinical trial
3:30 Results
4:30 A deeper look
6:58 Contrasting results
8:11 Diabetes and body types
8:44 A tantalizing model
11:02 Key takeaway
12:44 Many options



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Are Dr Malhotra´s views backed by science?

Uploaded 16-12-25

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

Related Videos:
Insulin Resistance and Heart Disease: https://youtu.be/pcp_uKo-wwM
Plaque Reversal with diet: https://youtu.be/aiKo5vyKv2Q
Statins and life extension: https://youtu.be/P-3TWA2lLXE
Saturated Fat: https://youtu.be/mBFe1QattAU
Minnesota Trial: https://youtu.be/taaEOY5E5Iw
How to measure Insulin Resistance: https://youtu.be/r_VmIaDbu1I
How to Lower Insulin Resistance: https://youtu.be/ndx3Y96sLLA

Additional Resources and References:
Risk calculator: https://www.lpaclinicalguidance.com/

Statins and life extension, original analysis:
https://bmjopen.bmj.com/content/bmjopen/5/9/e007118.full.pdf

Updated analysis:
https://pubmed.ncbi.nlm.nih.gov/31073857/

Different statins affect insulin resistance differently:
https://www.sciencedirect.com/science/article/pii/S0014299923001838

Plaque reduction with lipid-lowering agents:
https://www.jacc.org/doi/full/10.1016/j.jacc.2019.08.012
https://academic.oup.com/eurheartj/article/38/32/2459/3745109

Insulin Resistance vs ApoB:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3040419/
Video covering it: https://youtu.be/pcp_uKo-wwM

IR not necessary:
https://link.springer.com/article/10.1007/s00125-010-1803-z

Halving CVD deaths with diet:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3230082/#ref4

Reversal of plaque with diet:
https://pubmed.ncbi.nlm.nih.gov/1973470/
https://jamanetwork.com/journals/jama/article-abstract/188274
https://pubmed.ncbi.nlm.nih.gov/1347091/
https://www.ahajournals.org/doi/full/10.1161/atvbaha.113.302327
https://www.sciencedirect.com/science/article/abs/pii/S0021915011005727
www.ahajournals.org/doi/full/10.1161/STROKEAHA.120.033214
https://www.jacc.org/doi/full/10.1016/j.jcmg.2020.10.019

Video covering it: https://youtu.be/aiKo5vyKv2Q

Saturated Fat:
https://www.nmcd-journal.com/article/S0939-4753(17)30237-5/abstract
https://www.clinicalnutritionjournal.com/article/S0261-5614(20)30146-1/abstract
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/full
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2831265

Saturated Fat and IR:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4951141/

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 Dr Malhotra
0:50 Relative vs absolute risk
2:57 Risk over time
5:45 Low risk population
8:10 High risk population
9:53 Statins and life extension
14:26 Statin benefit over time
16:36 Insulin Resistance
21:15 Sugar vs Fruit
22:36 Ultraprocessed
23:34 Best foods
24:48 Reversing Heart Disease
27:47 Saturated fat
30:59 Butter vs olive oil
32:04 Saturated Fat and Insulin Resistance
33:37 Who can you trust
34:53 Claims vs Evidence



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