Nutrition Made Simple!

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.

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Facebook: https://www.facebook.com/DrGilCarvalho/
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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

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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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Science-backed Best Meal to Reverse Fatty Liver and Visceral Fat In WEEKS

Uploaded 06-04-26

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:
Green Mediterranean Diet: https://gut.bmj.com/content/70/11/2085

Curcumin: https://www.mdpi.com/2072-6643/16/23/4150

Protein: https://pubmed.ncbi.nlm.nih.gov/32652799/

DIRECT: https://pmc.ncbi.nlm.nih.gov/articles/PMC3168743/

Healthy fats:
https://www.nature.com/articles/s41430-020-00778-1

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-replacing-ghee-with-rapeseed-oil-on-liver-steatosis-and-enzymes-lipid-profile-insulin-resistance-and-anthropometric-measurements-in-patients-with-nonalcoholic-fatty-liver-disease-a-randomized-controlled-clinical-trial/9EE45F2B72761228E6DD2BE5FCB8B50A

https://www.sciencedirect.com/science/article/pii/S000291652302782X

Resistant Starch
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(23)00297-8

RS2 product:
https://www.alibaba.com/product-detail/Resistant-Starch-RS2-High-Amylose-70_1600992442048.html

https://www.myworldhut.com/products/Hi%252dMaize-260-Resistant-Starch-All%252dNatural-Fiber-Bulk.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 Visceral and Liver Fat
1:10 Polyphenols
3:34 Best Proteins
5:52 Best Fats
7:32 Worst Carbs
8:39 Misleading Foods
9:22 Putting it together
10:33 Impressive Supplement



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Watched The Game Changers documentary and want to eat more plants? And do it in a healthy way? I cover all the basic info you need to get started and crush it in 2020.

Uploaded 29-12-19

Download the infographic here: https://twitter.com/NutritionMadeS3/status/1211368039184314371

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

Join the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/

Link up with me on Twitter: https://twitter.com/NutritionMadeS3

References:
Processed plant foods and disease risk: https://www.sciencedirect.com/science/article/pii/S0735109717375216

Edamame + beans + salad recipe video:
https://www.youtube.com/watch?v=NjzUsZHvzRk&t=229s

Red lentil curry recipe: https://gamechangersmovie.com/recipes/keema-madras/

More plant-heavy meal ideas and recipes:
https://www.forksoverknives.com/recipes/
https://gamechangersmovie.com/food/recipes/
https://www.pcrm.org/good-nutrition/plant-based-diets/recipes
https://www.pickuplimes.com/blog/category/Meals

Attrition on plant-heavy diets:
https://faunalytics.org/wp-content/uploads/2014/12/HRC-Study-of-Current-Former-Vegetarians-Vegans-Dec-2014-Tables-Methodology-1.pdf

https://faunalytics.org/a-summary-of-faunalytics-study-of-current-and-former-vegetarians-and-vegans/

Simnett sauces video:
https://www.youtube.com/watch?v=SzH9DNRCQgQ

Chris Gardner paper on protein:
https://www.mdpi.com/2072-6643/11/11/2661/htm

calcium in kale and collards:
https://academic.oup.com/ajcn/article-abstract/51/4/656/4695196
https://www.sciencedirect.com/science/article/pii/S0889157504000377

EPA/DHA:
https://www.cochrane.org/CD005379/DEMENTIA_fish-oils-for-the-prevention-of-dementia-in-older-people
https://academic.oup.com/cercor/article/24/11/3059/304487

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!.

#EatMorePlants #GameChangers



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New trial looks at Intermittent Fasting for fatty liver disease. Does fasting help reduce fatty liver more than just cutting calories? A look at the effect of Time Restricted Eating in fatty liver disease.

Uploaded 24-04-23

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

References:
1https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802553
2-www.nature.com/articles/s41467-022-28662-5
3-https://www.cell.com/current-biology/fulltext/S0960-9822(20)31669-9

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 What is fatty liver?
0:25 New trial
2:17 Results
4:54 Caloric intake
6:14 Main takeaway
7:11 Time of eating and metabolism
8:11 Should we all fast?
8:36 Main dietary factors for health



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

Uploaded 11-01-21

Eating is a routine, so we develop automatic subconscious habits that guide our day to day choices without us even realizing it.

Today we’re gna take a look at 8 bad food habits that keep us unhealthy

Before I realized these bad habits, I was getting unhealthy. When I replaced my bad food habits with good food habits, my health changed dramatically.

you’re probably thinking it takes a lot of time to eat healthy and it’s a sacrifice, you can never eat anything you like. truth is I spend LESS time cooking and I enjoy my food more due to good habits being in place and dodging the bad habits

bad food habit #1 is relying on willpower

we’ve all made new years resolutions but time goes by and we go back to old habits. we put pressure on ourselves to change but don’t set up the conditions to succeed. success is less about willpower and more about skillpower.

willpower instinct: great willpower is not about fighting instincts, its about harnessing them

We can make our willpower battles easier by using leverage

self-control is rooted in self-knowledge

bad food habit #2: fear of standing out. eating is a cultural and social event

It’s normal for people to notice your change of habit and ask.

What if you live with people who have different habits?
In some ways it strengthens the habit

the 3rd habit to kick to the curb is shopping for the advice we wana hear

most common health concerns, losing some weight, lowering cholesterol or glucose are doable with some tweaks to our lifestyle

Bad food habit #4 is the one-size-fits-all diet. why shouldn’t our health goals be personalized?

We decide to eat xyz, then we don’t stick with it and we feel like a failure.

basic principles apply to everybody. Smoking isn’t healthy for anyone and neither is a diet full of ultraprocessed foods, added salt and sugar and saturated fat. But there is a lot of wiggle room

If your eating plan is so strict it requires u to cheat, maybe you're going too far too fast.

it’s ironic that one of the main obstacles when trying to fix our eating habits is to bite off more than we can chew

Who wants to lose 3lb in a month? We wana lose 30 or 40. or overhaul our entire diet overnight

The yo-yo of losing weight and putting it back is destructive. So kick the habit of choosing goals made by and for other people.

4 habits down. Bad food habit #5 is identifying with our habits

We say things like I wana get fit but I just don’t like to exercise. I wana eat healthy but I just like junk food too much. our preferences are just habits we built

Bad food habit #6 is confusing simple with easy

Eating healthy is simple but not easy. Fresh fruits and vegetables, easy on the processed stuff. that’s 90% of nutrition. you already know how to eat healthy

Bad food habit #7 is obsession with the short term

the habits you built 10y ago are still with you. losing weight is good, but it’s 1 component of health. Every healthy dietary pattern will help you move towards and maintain a healthy weight, but not every diet that helps you lose weight is healthy.

what goes for weight loss, goes for the obsession with muscles and six pack abs. I see people throwing their health to the wind for the promise of bigger muscles

theories that you need to load up on saturated fat or cut fiber-rich foods to get buff and lean. None of that is true, you can get fit and build muscle on a health-promoting diet with adequate protein intake and the right physical activity

you don’t need to compromise your long-term health to get short-term results so do not settle

last bad food habit is minimizing the impact of food habits

Warren Buffet: chains of habit are too light to be felt until they are too heavy to be broken.

get started as soon as you can. you don’t need a grand new years resolution lik

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Estimate your visceral fat in 5minutes for free with this simple science-backed test

Uploaded 15-08-25

Visceral fat calculator: https://www.lih.lu/en/visceral-fat-calculator/
(NOTE: make sure to enter in metrics units or result will make no sense. Height in meters, weight in kg, waist and thigh circumference in centimeters. See below for conversions)

(some viewers have reported weird results e.g. a visceral fat of zero when entering unusual body proportions e.g. a thigh circumference significantly larger than the waist. We´re attempting to clarify with the authors)

formulas used:
Women: 2.15 × Waist C − 3.63 × Proximal Thigh C + 1.46 × Age + 6.22 × BMI − 92.713
Men: 6 × Waist C − 4.41 × proximal thigh C + 1.19 × Age − 213.65

lb to kg converter:
https://www.unitconverters.net/weight-and-mass/lbs-to-kg.htm

inch to cm converter:
https://www.unitconverters.net/length/inches-to-cm.htm

ft to meters converter:
https://www.unitconverters.net/length/feet-to-meters.htm

Visceral fat index beats waist circumference alone (and is at least as good as DXA):
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20033

Visceral fat index associates with cancer deaths, cardiovascular deaths and all-cause deaths better than BMI or waist circumference alone:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5241265/pdf/nihms799665.pdf

Visceral fat index associates with fasting glucose, HbA1c, inflammatory markers, ApoB, LDL-cholesterol, triglycerides, Metabolic Syndrome better than BMI or waist circumference alone:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5513780/pdf/nihms875923.pdf

Visceral fat index associates with hypertension, prediabetes/diabetes:
https://www.nature.com/articles/s41598-021-88587-9.pdf 2021

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 Measuring visceral fat
0:48 Waist circumference
1:40 Smart idea
3:21 2 Body measurements
4:53 Crunching the numbers



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RFK Jr´s New Food Guidelines just dropped. They shocked everyone.

Uploaded 10-01-26

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

Links:
Guidelines: https://cdn.realfood.gov/DGA.pdf
Daily servings: https://cdn.realfood.gov/Daily%20Serving%20Sizes.pdf
Guidelines website: https://realfood.gov/

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

0:17 The Good
2:17 The Surprises
5:11 The not so good
8:28 Funding
10:00 Conclusion



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New study claims saturated fat is harmless after all. Here´s how to make sense of this once and for all.

Uploaded 04-08-25

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

References:
Recent analysis:
https://www.jmaj.jp/detail.php?id=10.31662/jmaj.2024-0324

Minnesota: https://www.ahajournals.org/doi/pdf/10.1161/01.ATV.9.1.129
https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
https://ora.ox.ac.uk/objects/uuid:88eada84-ca2a-4532-a368-a19d9505a661/files/m55f7ec1f33ea125862304f45f21cc936

Cochrane: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/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 Who´s lying?
0:58 New study
5:27 An outlier
7:13 Followup
10:13 On and off
11:44 Age
12:46 Trans Fats
13:00 Other metas
15:00 Exclusion
16:53 Guidelines
18:04 My diet decisions



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The healthiest salt you've probably never heard of! Science-backed, easy and effective, this hack can deliver results overnight with no effort or big change to your diet.

Uploaded 09-05-22

excess of sodium (salt) among top 3 causes of death and disease

why is sodium problematic?

The more sodium, the more water our kidneys retain. This increases blood pressure, i.e. more stress on the heart, raising risk of CVD

moderating sodium is associated with less CVD

high sodium may raise risk of kidney disease, osteoroposis and stomach cancer

so just go easy on the salt?
eating salty food builds the habit, and reducing salt intensifies the taste of salt and we start preferring less salty foods

is there something that makes food salty but doesn’t raise blood pressure?

Turns out we have something even better. Potassium chloride. Its salty and lowers blood pressure. Potassium helps the body excrete sodium and it can also relax blood vessels directly

recent trial replaced people´s salt to be lower in sodium and higher in potassium. the salt lower in sodium reduced strokes and mortality and the salt only reduced sodium 25%

If salt had even less sodium, effect could be even stronger.

only swapping salt (still salty) reduced total death. in the US, people eating the most sodium have higher risk of dying; higher potassium associated with lower mortality.

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

References:
https://www.thelancet.com/article/S0140-6736(19)30041-8/fulltext
https://www.bmj.com/content/334/7599/885.short
https://pubmed.ncbi.nlm.nih.gov/3797487/
https://pubmed.ncbi.nlm.nih.gov/7148734/
https://www.nejm.org/doi/full/10.1056/NEJMoa2105675
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1106080

Amazon links (I have no affiliation):
https://www.amazon.com/Morton-Sodium-Free-Salt-Substitute/dp/B00XMZ0S9S/ref=sr_1_20
https://www.amazon.com/Sweet-Low-Nu-Salt/dp/B00N7JWM2A/ref=sr_1_5
https://www.amazon.com/Morton-Lite-Sodium-Table-2pack/dp/B079M94H6X/ref=sr_1_6
https://www.amazon.com/dp/B09885XP3L/ref=sspa_dk_detail_0r
https://www.amazon.com/3-Pack-Table-Potassium-Chloride-Substitute/dp/B074JDGK81/ref=sr_1_6

check out Kevin Bass´ video on the same topic: www.youtube.com/watch?v=NCz5AmvtiZc

royalty free Music by Giorgio Di Campo for FreeSound Music
http://freesoundmusic.eu
https://www.facebook.com/freemusicfor...
https://youtube.com/freesoundmusic
original video: https://youtu.be/BdGqWPkBehg

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 #1 diet hack
0:55 Excess sodium, a risk factor
2:42 Benefits of Potassium Chloride
5:14 Trying potassium salt for myself
5:51 Where to find it
7:02 How does it taste?
7:39 Can we go too far?
8:35 Where most sodium comes from



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