Nutrition Made Simple!

Do doctors understand nutrition? I learned almost nothing about nutrition in med school and it has taken me several years to become familiar with the astounding available science on nutrition.

Uploaded 04-02-19

References:

Maintaining a healthy diet in 2019 (video):
https://www.youtube.com/watch?v=EkdhQ7dF94Y

how to find and access scientific studies:
https://www.youtube.com/watch?v=GSYuvnKHREg

Nutrition in med school
https://www.aamc.org/download/451374/data/nutriritoneducationinusmedschools.pdf

doctors feel unprepared to discuss nutrition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2779722/

reversal of heart disease through dietary changes:
https://www.sciencedirect.com/science/article/pii/014067369091656U
https://www.ncbi.nlm.nih.gov/pubmed/25198208/In

reversal of diabetes and high blood pressure through dietary changes:
http://www.airitilibrary.com/Publication/alDetailedMesh?docid=21622477-201208-201402240042-201402240042-364-371
https://www.ncbi.nlm.nih.gov/pubmed/495550

57% of today’s children are expected to become obese adults
https://www.nejm.org/doi/full/10.1056/NEJMoa1703860

childhood obesity stats
https://www.cdc.gov/healthyschools/obesity/facts.htm

61% of ppl believe physicians are a “very credible” source of nutrition information:
http://www.eatrightpro.org/~/media/eatrightpro%20files/media/trends%20and%20reviews/nutrition%20and%20you/trends_2008_where_did_you_hear_that.ashx

almost 50% in the US have heart disease:
https://www.nbcnews.com/health/heart-health/nearly-half-americans-have-heart-or-blood-vessel-disease-new-n965421

https://www.ahajournals.org/doi/10.1161/CIR.0000000000000659

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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Dr. Paul Saladino's claims on the Joe Rogan podcast. Part II of the fact-check. Yet another Joe Rogan podcast touching on nutrition...

Uploaded 21-12-20

109:38 as long as you have high HDL, increasing LDL has very little risk. very little cardiac risk.

common idea that HDL-c makes up for high LDL-c. this idea of the protective HDL-C comes from correlation studies. bag 2. when it was tested directly, in randomized clinical trials, bag 3, raising HDL-C did not improve cv risk. meta-analysis of 39 clinical trials:
“observational studies suggest a simplistic hypothesis for HDL-cholesterol, that increasing it would reduce cardiovascular events, but substantial trials do not support this concept”

genetic studies confirm that higher or lower HDL-C determined genetically didn’t change cv risk

bottomline, for heart disease, raising HDL-C probably does nothing and certainly does not make up for high LDL-C

LDL-cholesterol and triglycerides are helpful markers but it's well understood that the real cause of heart disease is the number of lipoproteins, the vehicles that carry cholesterol and triglycerides. In most people, high LDL-C and high triglycerides indicates high concentration of lipoproteins, but some people are exceptions and may have high lipoproteins but normal LDL-C or vice versa.

111:21 insufficient evidence to say high LDL in someone who is metabolically healthy is the same as in someone who is metabolically unhealthy.

we’re acknowledging high LDL-cholesterol is a problem, but maybe if I’m metabolically healthy, if the high cholesterol is the only issue, maybe I'm an exception? meta-analysis: lowering LDL-cholesterol in different contexts.
‘there was a reduction in cardiovascular events (heart attacks, strokes) in people with diabetes which was similar to the effect observed in those without diabetes” and “There was a reduction in mortality with lower LDL cholesterol in people with diabetes, which was similar to the reduction in those without diabetes”. they conclude “Among all trials, the effects of cholesterol-lowering were similar with or without diabetes”

So whether they had diabetes or not, they benefited by bringing ldl-c down to normal levels.

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

References:
HDL-C: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103514/
LDL-C and context:
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(08)60104-X/fulltext
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774022/
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1105661
www.sciencedirect.com/science/article/abs/pii/S0140673605673941
https://search.proquest.com/openview/c8e265fd285df54d6569bffc036e10f4/1
https://www.sciencedirect.com/science/article/pii/S0140673610613505
https://www.kidney-international.org/article/S0085-2538(17)30725-1/fulltext
https://www.sciencedirect.com/science/article/pii/S0140673610621745
https://jamanetwork.com/journals/jama/fullarticle/2749533
Minnesota and Sydney:
https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
https://www.ahajournals.org/doi/abs/10.1161/01.atv.9.1.129
CAC: https://academic.oup.com/jcem/article/105/12/dgaa674/5909161
RCTs on plants:
https://pubmed.ncbi.nlm.nih.gov/15867404/
https://academic.oup.com/jn/article/149/9/1565/5512736
https://www.ahajournals.org/doi/full/10.1161/01.CIR.103.13.1823
https://www.nejm.org/doi/full/10.1056/NEJMoa1800389
https://pubmed.ncbi.nlm.nih.gov/29215971/
https://www.nejm.org/doi/full/10.1056/nejm199704173361601
https://academic.oup.com/ajcn/article/111/2/307/5675325
https://academic.oup.com/ajcn/article/99/3/479/4577353
https://academic.oup.com/ajcn/article/92/4/733/4597497
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221555/
https://science.sciencemag.org/content/359/6380/1151.abstract
https:

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are small dense LDLs (sdLDL) more atherogenic or is LDL particle number more relevant? a look at the evidence on particle size vs particle number

Uploaded 10-06-21

full podcast episode:
https://www.youtube.com/watch?v=8jg9devGbkU

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

References:
https://link.springer.com/article/10.1007/s11883-004-0050-5
https://link.springer.com/book/10.1007/978-1-59745-533-6 (chapter 29)

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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Do carbs cause diabetes? Should people with insulin resistance be wary of carbs? I join Dr. Ford Brewer to discuss these Qs.

Uploaded 13-01-25

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Animations: Even Topland @toplandmedia

Full video:
https://www.youtube.com/watch?v=9idbr0GIpoQ

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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Elevated Triglycerides on a plant-based diet. 8 tips to lower Triglycerides AND cholesterol on high carb diets. The solution for High Triglycerides on a plant-based diet.

Uploaded 29-03-21

High Triglycerides on a plant-based diet? Triglycerides are a type of fat carried in our bloodstream. high Triglycerides are associated with cardiovascular risk.

Seeing Triglycerides go up leaves people concerned
Some ppl say keep your cholesterol low, even if ur Triglycerides go up
Others say fix your Triglycerides. Cut the carbs, Triglycerides will drop, ignore cholesterol. focus on the Triglycerides

So we gotta pick! Cholesterol or Triglycerides…
we can have great Cholesterol AND great Triglycerides at the same time.
Scientists tested 3 diets, one higher in carbs, one in protein and another in fat. all diets were reduced in saturated fat, cholesterol, and sodium, and rich in fruits, vegetables, fiber, potassium"

can you optimize Cholesterol AND triglycerides, by playing with nutrients?
All diets lowered serum cholesterol. expected from low saturated fat. But effect on Triglycerides was very different. protein and fat diets lowered Triglycerides, carbohyrate diet didn’t

So this means carbs are poison? No, all diets were high in carbohydrate. very high carbohydrate can raise Triglycerides but it depends on context, e.g. type of carbs

Some ppl always have great Triglycerides. But for those who see Triglycerides go up, this gives us options. we can lower BOTH cholesterol and Triglycerides

LDL-cholesterol and Triglycerides are estimates of apoB (root of cardiovascular risk)

type of fat: fat diet favored unsaturated fat, specifically monounsaturated. olive oil, nuts, avocados. they kept cholesterol low.

carb diet = 58% of calories from carbs, others = 48. we don’t necessarily need to go super low fat or low carb. people message me complaining about low fat and low carb

Ok lets look at actual foods to lower Triglycerides AND cholesterol

(1)weight loss lowers Triglycerides
(2) dietary: refined carbohydrates. White pasta, white bread, artificial breakfast cereal, sweets, soda

if your Triglycerides are too high, try replacing refined grains with whole grains

chia helps lower Triglycerides
study showed both protein and fat lower Triglycerides. some may be fine with higher carb and not have high Triglycerides.

drinks that can spike your Triglycerides: sweetened tea, coffee drinks with a lot of sweet additives

(3) people don’t associate with high Triglycerides: alcohol. It can have a powerful Triglyceride-raising effect

if you don’t eat any processed food and still have high Triglycerides: Natural sugars can raise Triglycerides in some people if eaten in large amount.

(4) dried fruit in large quantities can raise Triglycerides

Triglycerides still high?
(5) replace 10-20% of whole grains (quinoa, corn etc) with avocado
(6) starchy vegetables.
Triglycerides on plant-based diets. if you eat animal foods and your Triglycerides are high the principle is the same!

(7) in some people, fruit in high amounts can bump Triglycerides. if you’ve optimized everything else and Triglycerides are still high...

some fruits easier on the Triglycerides

so we can get great cholesterol and Triglycerides. Replacing carbs with saturated fat lowers Triglycerides but raises LDL-cholesterol. replacing carbs with monounsaturated fat lowered both Triglycerides and LDL-cholesterol. replacing carbs with polyunsaturated fats actually worked even better for cholesterol

get double whammy LDL-cholesterol AND Triglycerides!

more info on cholesterol and Triglycerides

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/201882
https://www.ahajournals.org/doi/10.1161/CIR.0b013e3182160726
https://jamanetwo

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Avoid these Bad Sleep Habits that are Harming your Heart (+10 strategies to improve Sleep Quality)

Uploaded 21-05-26

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:
Short Sleepers:
https://www.nih.gov/news-events/nih-research-matters/gene-identified-people-who-need-little-sleep

Sleep duration and Disease
https://pmc.ncbi.nlm.nih.gov/articles/PMC3660511/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9403140/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3755488/pdf/nihms31291.pdf
https://pmc.ncbi.nlm.nih.gov/articles/PMC2064433/

Fragmented Sleep
https://academic.oup.com/eurheartj/article/42/21/2088/6239256

Sleep Timing
https://www.pnas.org/doi/epdf/10.1073/pnas.1516953113
https://pmc.ncbi.nlm.nih.gov/articles/PMC4030107/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10916535/#R8
https://pubmed.ncbi.nlm.nih.gov/19255424/

Shift Workers
https://academic.oup.com/eurjpc/article-abstract/25/12/1293/5926203

Social Jetlag
https://pubmed.ncbi.nlm.nih.gov/16687322/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12798825/

Late chronotypes
https://pubmed.ncbi.nlm.nih.gov/29642757/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6784249/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4542269/

Kindle vs cell phones
https://pmc.ncbi.nlm.nih.gov/articles/PMC4313820/

Sleep strategies
https://www.acpjournals.org/doi/10.7326/M15-2175

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 Sleep is Underrated
2:03 Sleep duration
05:37 Quality vs Quantity
08:15 Sleep timing
13:47 Morning Birds and Night Owls
17:27 Strategies for Sleep Quality
22:48 Insomnia



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New drug trial breaks new ground in Heart Disease prevention

Uploaded 08-12-25

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

References:
www.nejm.org/doi/full/10.1056/NEJMoa2514428

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 trial
2:29 Effect on Bloodwork
2:57 Heart Disease Risk Reduced
3:51 Absolute Risk
6:01 Side Effects
6:30 Funding
7:40 Genetics
8:56 Maximizing Benefit
10:51 lp(a)
11:42 Take aways
12:09 Cost



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Don't Look Up is the new Netflix movie with Leonardo DiCaprio and Jennifer Lawrence. Don't Look Up satirizes our society's attitude toward science and inconvient facts. Don't Look Up as seen by a professional scientist

Uploaded 28-12-21

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 analysis compares Very Low Carb (ketogenic-like) to Very Low Fat diets for weight loss, insulin resistance and lipids. A complete look at the results and implications of ketogenic low carb and low fat diets.

Uploaded 25-09-23

Dr. Aronica´s video: https://youtu.be/p1-e34iFRcg

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

References:
1-https://www.frontiersin.org/articles/10.3389/fnut.2023.1220020/full
2-https://www.mdpi.com/2072-6643/13/10/3299

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 study: very low carb vs very low fat
2:22 DIETFITS
3:24 Analysis of extremes
5:20 Recap
8:20 Results
9:13 Calories
9:57 Weight Loss
10:25 Insulin Resistance
11:08 Lipids
12:44 Low Fat caveat
15:54 Refined Carbohydrates
16:56 Under 10% fat
18:11 Summary and Takeaways
21:22 Additional resources



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Vitamin B12 is an essential nutrient. Let's look at best Vitamin B12 sources, pitfalls, Vitamin B12 requirements and how to secure them.

Uploaded 19-10-20

we need external vitamin b12 sources. we actually make B12 in our gut. B12 is produced by some bacteria in our colon but it’s past absorption

3 reliable sources of vitamin b12: Animal products, fortified foods and B12 supplements

liver: concentrated source of vitamin b12. Fish: salmon exceeds daily needs of b12. limits on B12 absorption: if you get your b12 from foods, it’s recommended you eat something with b12 a couple times a day. absorption: it requires 4 cups of cow milk to cover daily b12 requirements.

eggs have vitamin b12 but not very absorbable, low bioavailability. some animal sources have more b12, some less, with a variety of those foods b12 adds up

some animal products are more effective b12 sources, some less

are b12 supplements a vegan thing? milk and eggs are not the best sources.

in animal products, b12 is bound to protein, stomach acid breaks B12 apart so you can absorb it; b12 in fortified foods and supplements is in free form

With age, stomach acidity goes down, people can't absorb enough vitamin B12 from animal foods and turn to fortified foods or B12 supplements. if you rely on animal products for vitamin b12 keep an eye on those factors

fortified foods have b12 added: breakfast cereals, plant milks, nutritional yeast, imitation meats. can cover b12 needs in 1 serving. e.g. cup of cereal or fortified plant milk

americans get more vitamin b12 from cereal than any other food

those foods contain a ton of B12 but there’s the absorption issue, our gut can’t absorb all the b12 we eat. whether you rely on animal foods or fortified foods, eat a b12 source 2-3x a day. e.g. for B12-fortified foods: bowl of cereal for breakfast, cup of plant milk later

vitamin B12 supplements: B12 seems like a given but some studies indicate over 60% of vegetarians are b12 deficient
omnivores have surprisingly high rates of b12 deficiency too!

b12 stores last years so it can take a while for a B12 deficiency to set in. B12 is critical for red blood cell production, brain function and cardiovascular health.

symptoms of b12 deficiency: fatigue, weakness, pale skin, tongue swelling

b12 test kits for sale online. it’s possible to have b12 deficiency and have normal b12 levels. a more sensitive test of b12 status is methylmalonic acid

whatever you choose to eat, make sure to get b12. there’s a B12 pill and a sublingual tablet. Both work. b12 shots: for most people the oral route is fine

most B12 supplements contain a form of b12 called cyanocobalamin, if you have kidney issues methylcobalamin may be better

recommended dietary allowance or RDA: 2.4ug of b12 daily

some animal foods and B12-fortified foods cover B12 RDA but we don’t absorb all the b12 we take in, so it’s safer to eat b12-containing foods more than once a day

supplements: people used to recommend B12 daily supplements with hundreds of ugs but 50ug daily supplement is enough. 2000ug B12 once a week covered it

already b12 deficient? you may benefit from higher dosages daily

vitamin B12 supplements: are supplements unnatural? factory farmed animals given b12 supplements. so b12 in animal products often come from supplements

all 3 sources are effective for getting enough b12 if you plan accordingly

B12 has been detected in mushrooms, algae, duckweed etc but they have low b12 amounts and human activity is uncertain. inactive b12 forms. b12 must be functional

with current evidence, they’re not your safest B12 source

you can get b12 from animal products, daily supplements, B12-fortified foods or weekly supplements

more on supplements: video on omegas and healthy fats. tired of supplements? here’s 7 nutrition facts I wish someone told me about long ago

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