Nutrition Made Simple!

Intermittent Fasting vs Time Restricted Feeding. What are the health benefits of Intermittent Fasting and Time Restricted Feeding? Does meal timing impact our health? An objective look at the research on health benefits of Time Restricted feeding and how it compares with Intermittent Fasting in general.

Uploaded 01-06-20

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Time restricted feeding is a type of intermittent fasting where you eat within a time window. The most popular is 16:8.

Last time we looked at the benefits of fasting for 24h or more (alternate day fasting and 5:2 where people fast 2 days a week).

Benefits of intermittent fasting include weight loss and many metabolic benefits that come with it.

Human trials comparing fasting to other methods of calorie control by and large show a tie. Time restricted feeding has unique benefits not explained just by calories.

When people restrict their eating window they tend to eat less overall and lose weight. Are those benefits unique?

People eating the same calories at different times show different benefits. Early eaters have several metabolic benefits: lower insulin, blood pressure and less oxidative stress.

So this is different from 24h fasting, where the benefits track with calories.

How are the benefits of fasting for 24h are all about the calories, but fasting for 16h gives us benefits beyond calories? Fasting may not be the key factor

Early time restricted feeding: circadian rhythm determines health benefits of meal times.

Summary of intermittent fasting and time restricted feeding: fasting can help lose weight, with the metabolic benefits that come with it. Does it provide benefits beyond the calories? Maybe not the fasting per se, but meal timing seems to. Shifting most of our intake earlier in the day, maybe having a light dinner or an early dinner seems to provide extra benefits beyond the calories, at least for some of us.

References:
https://pubmed.ncbi.nlm.nih.gov/26384657/
https://pubmed.ncbi.nlm.nih.gov/29778565/
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/9C604826401917A6CAD9CD10B72FEA32/S2048679018000137a.pdf/pilot_feasibility_study_exploring_the_effects_of_a_moderate_timerestricted_feeding_intervention_on_energy_intake_adiposity_and_metabolic_physiology_in_freeliving_human_subjects.pdf
https://www.sciencedirect.com/science/article/pii/S1550413118302535
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460
https://www.mdpi.com/2072-6643/11/6/1234
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC389363/

Stock Images/video:
https://pixabay.com/users/doodlartdotcom-10326932
https://www.pexels.com/@cottonbro
https://pixabay.com/users/rkarkowski-289667

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 trial suggests olive oil may not be heart-healthy after all. I took a deeper look.

Uploaded 23-09-24

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Animations: Even Topland @toplandmedia

References:
https://www.ahajournals.org/doi/full/10.1161/JAHA.124.035034#supplementary-materials

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 makes waves
2:00 Calories and weight
3:16 LDL-cholesterol
8:57 ApoB and glucose
10:41 Olive oil raises cholesterol?!
13:01 Summary and takeaways



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New study of brain cancer patients on a Ketogenic diet reports fascinating results

Uploaded 17-03-25

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

References:
new study: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1489812/full

complete vs incomplete resection in glioblastoma and prognosis:
https://jamanetwork.com/journals/jamaoncology/fullarticle/2528564
https://www.frontiersin.org/journals/oncology/articles/10.3389/fonc.2020.00151/full

glutamine and cancer:
https://www.ncbi.nlm.nih.gov/books/NBK573682/

low carb diets and cancer:
https://www.spandidos-publications.com/10.3892/ol.2017.7362
https://pubmed.ncbi.nlm.nih.gov/32619561/
https://link.springer.com/article/10.1007/s12032-017-0930-5
https://link.springer.com/article/10.1007/s12032-020-1337-2
https://link.springer.com/article/10.1007/s10238-021-00710-2
https://www.mdpi.com/2072-6643/13/5/1388
https://www.mdpi.com/2075-4426/14/9/929

Interesting view on the study by statistician Nassim Nicholas Taleb:
https://www.youtube.com/watch?v=GqxoNctdYOI

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 Can we starve cancer??
2:36 Brand new study
4:34 Menus
6:45 Results
8:01 Limitations
12:31 Cancer Recurrence
14:39 Additional Qs
15:52 What else is known?
17:24 Guidelines vs personal decision



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A recent new trial tested the effect of Creatine on Hair Loss. Here´s what they found.

Uploaded 28-08-25

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

References:
2009 Rugby trial:
https://journals.lww.com/cjsportsmed/abstract/2009/09000/three_weeks_of_creatine_monohydrate.9.aspx

2021 FAQ paper:
https://link.springer.com/content/pdf/10.1186/s12970-021-00412-w.pdf

2025 trial:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12020143/

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 Creatine and Hair Loss
2:00 Testosterone, DHT and Hair Loss
3:44 Scientists speak out
6:00 A new trial sheds light
7:00 Unanswered Qs
8:03 Conclusion



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FDA Commissioner Dr Marty Makary talks about research he hasn´t read.

Uploaded 29-01-26

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Animations: Even Topland @toplandmedia

References:
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/full
https://www.ahajournals.org/doi/pdf/10.1161/01.ATV.9.1.129
https://pubmed.ncbi.nlm.nih.gov/27071971/

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 Saturated Fat and Heart Disease
1:44 Minnesota Coronary Survey
4:54 Hand-picking
6:41 Internal contradiction



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How to make vegan cheese. An easy recipe for delicious vegan cashew cheese. I've always wondered how to make vegan cheese so here we go! :)

Uploaded 28-12-20

VEGAN CASHEW CHEESE
1 cup raw cashews
1 clove garlic, minced
1/4 tsp garlic powder (or to taste)
lemon zest (0.5 medium lemon)
lemon juice (1 medium lemon)
~1/4 cup water
1 Tbsp nutritional yeast
salt to taste (optional)
1 Tbsp olive oil (optional)

Instructions:
Place cashews in a bowl and cover with cool water. Cover with plastic wrap and refrigerate overnight (~12h). If you can’t get to them right away, drain, place back in bowl, and cover with plastic wrap. They will keep refrigerated for 24-36 hours.

Drain cashews thoroughly and add to food processor. Add garlic, garlic powder, lemon zest, lemon juice, water, nutritional yeast, salt and olive oil.
Process until creamy and smooth, scraping down sides and adding additional water as needed. Taste and adjust seasonings as needed, adding more lemon zest for tartness, nutritional yeast for cheesiness, garlic for zing, or salt for flavor + balance.

Place mesh strainer (or colander) over bowl. Lay down cheesecloth or a clean, fine, absorbent towel.
Scoop all cheese over the cheesecloth, gather the corners and twist the top to form the cheese into a “disc.” Secure with a rubber band.
To remove more moisture and firm up faster, add folded paper towel to colander and place wrapped cheesecloth on top.

Refrigerate for 6-24h. Firmness increases with time. Replace paper towel when saturated with moisture to speed up moisture loss.

Unwrap cheesecloth and gently invert onto a plate. Reform with hands or utensils as needed.
Optional: coat with chopped herbs or serve garnished with nuts.

Vegan cashew cheese keeps well covered in the refrigerator up to 5 days.

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Animations: Even Topland @toplandmedia

References:
herb vegan cheese recipe: https://minimalistbaker.com/garlic-herb-vegan-cheese/
3 ingredient vegan cashew cheese recipe: https://insideouthealthwellness.com/three-ingredient-homemade-cashew-cheese/

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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Benefits and Concerns of the Carnivore diet

Uploaded 09-06-25

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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 2 categories
2:38 Processed vs unprocessed meat
5:05 Different versions of carnivore
6:22 Simple tips



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Coffee enemas, raw meat/milk, Sun-staring or drinking urine. The craziest practices on the Internet reviewed with a scientific eye

Uploaded 03-10-25

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

References:
coffee enema:
https://pubmed.ncbi.nlm.nih.gov/32899046/
https://pubmed.ncbi.nlm.nih.gov/22249393/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3603218/

Sun gazing:
https://pmc.ncbi.nlm.nih.gov/articles/PMC1041624/

Nyquil:
https://www.drugs.com/medical-answers/you-overdose-nyquil-3566161/
https://www.fda.gov/consumers/consumer-updates/recipe-danger-social-media-challenges-involving-medicines

Raw milk:
https://edition.cnn.com/2025/08/05/health/raw-milk-florida-outbreak

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 Coffee enemas
1:17 Science of enemas
4:00 Coffee and Health
4:57 Raw meat
5:46 Sun gazing
7:04 Retina damage
8:21 Nyquil chicken
9:18 Nyquil overdose
9:55 Bizarre milk
11:38 Raw milk
13:10 Raw milk and allergies
14:07 Aged Urine
15:48 Drinking urine



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Beyond Meat and the Impossible Burger have taken the food industry by storm. Are they healthier options? I break down the Beyond and the Impossible Burgers and look at their health risks compared to a regular beef patty.

Uploaded 25-01-20

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References:
Univ Michigan study: http://css.umich.edu/publication/beyond-meats-beyond-burger-life-cycle-assessment-detailed-comparison-between-plant-based

Red meat and pollution:
https://www.thelancet.com/pdfs/journals/lancet/PIIS0140-6736%2818%2931788-4.pdf
https://www.pnas.org/content/pnas/116/46/23357.full.pdf

red meat studies shown:
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.035225
http://www.sciencedirect.com/science/article/pii/S0048969715001308
https://www.nature.com/articles/ejcn2014228

burger nutri info:
impossible: https://faq.impossiblefoods.com/hc/en-us/articles/360018939274-What-are-the-nutrition-facts-
beyond:https://www.beyondmeat.com/products/the-beyond-burger/
red meat: https://fdc.nal.usda.gov/fdc-app.html#/food-details/336867/nutrients (also Cronometer.com, used 70-90% lean range)
BK whopper:https://company.bk.com/pdfs/nutrition.pdf

coconut oil and serum cholesterol: https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.119.043052

animal vs processed plant products and disease risks:
https://www.sciencedirect.com/science/article/pii/S0735109717375216

black bean burger recipes:
https://www.youtube.com/watch?v=9OMunBJ8egE
https://www.markbittman.com/recipes-1/the-simplest-bean-burgers
optional oil-free: https://holycowvegan.net/spicy-vegan-black-bean-burgers/
(extra natural option: use 100% whole wheat flour bun, or skip bun altogether)


Beyond meat and the impossible burger blew up in 2019
The beyond stocks were beyond hot
There’s a general idea that these imitation meats must be healthier since they’re made from plants
but does that really pan out?
even if you’ve been living under a rock you’ve heard of beyond meats and the impossible burger
a study from the Univ of Michigan concluded the Beyond burger generates 90% less greenhouse gas emissions than beef, it requires less energy, less than 1% of the water and 93% less land
this study was commissioned by beyond meats so we can take the numbers with a grain of salt
but the 3rd reason people are excited about beyond meat and the impossible burger is the health angle
we have lots of studies on beef, what about beyond meat and the impossible?
So what all these blogs have been doing with the head to head comparison, beef vs imitation meats, is comparing nutrient composition
are the imitations better or worse than beef?
calories: the impossible and the beyond are around the same, about 250cals. Beef, 205-290
protein, 19g for the impossible, 20g for beyond. beef: 16 - 28g
saturated fat 8g for the impossible, 6 for beyond, and about 6 for beef
in the impossible they also added heme iron, leghemoglobin
The beyond on the other hand doesn’t have any heme iron
soy: impossible burger has it, the beyond doesn’t.

background image credit: Vladimir Mokry @Unsplash


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!.

#BeyondMeat #ImpossibleBurger



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Mikhaila Peterson shared her traumatic experience with autoimmune disease at Oxford University. Can science explain Mikhaila´s and so many others´ extreme food intolerances? A look at Mikhaila Peterson´s Oxford Union meat debate speech, food intolerances, elimination diets and healing.

Uploaded 04-04-22

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

References:
Original video:
https://www.youtube.com/watch?v=6ai1xpi8bW0
Peer-reviewed literature:
https://www.sciencedirect.com/science/article/abs/pii/0049017291900522
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1289727/?page=1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6823017/
https://onlinelibrary.wiley.com/doi/full/10.1111/jgh.13695
https://pubmed.ncbi.nlm.nih.gov/3698765/
https://jamanetwork.com/journals/jama/fullarticle/2790291
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(21)02390-4/fulltext
https://www.science.org/doi/10.1126/science.aba7357

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 Mikhaila Peterson at Oxford
2:09 Condemnation and Guilt
3:11 Can science explain it?
5:07 What if doctors can't help us?
6:13 Food reintroduction
8:58 Science: truth vs peace of mind
11:06 Food intolerances and communication
11:53 The 3 issues with meat
14:03 Lab meats to the rescue



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