Nutrition Made Simple!

Humans have canines. Does that mean our ancestors were carnivores? Does that mean we are?

Uploaded 12-02-19

The teeth debates are all over the internet. e.g. regarding the Paleo diet. Some argue our teeth shape means our ancestors ate ABC and because of that we have to eat XYZ.

Some say canines mean we evolved eating meat, others say this our canines are pathetic and some herbivores have canines.

Does it matter?

Mortality and life expectancy of our ancestors:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3029716/#!po=20.5882

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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Seaspiracy debunked. Let's fact-check the new Netflix documentary Seaspiracy. The controversies and evidence surrounding Netflix's Seapiracy.

Uploaded 05-04-21

many of you asked me to fact-check Seaspiracy, the new Netflix documentary. whats up with that title? Sea-spiracy? it’s from the team that made Cow-spiracy but seaspiracy makes no sense

Lets take a look at Seaspiracy. The 1st big question seaspiracy raises is about single-use plastics. Straws, plastic bags, packaging.
Main source of plastic pollution is the fishing industry with discarded nets? so the solution is to just eat less fish?

Is fishing the main source of plastic, not straws?

80% of plastic in the ocean is from land source e.g. plastic bags. in the remaining 20%, commercial fishing is the major contributor

so the fishing industry does not cause most of the plastic pollution in the ocean but does cause a significant chunk

seaspiracy oversimplifies things a bit but they have a point that fishing is a significant source of plastic

seaspiracy tells us shark populations have sharply declined. shark finning + bycatch. the movie is right about the alarming decline in sharks

Seaspiracy tells us its not just sharks. bycatch affects Porpoises, dolphins, whales, seals, seabirds

trawling.
next seaspiracy introduces us to Sea-sheppard. later seaspiracy circles back for more on Sea-sheppard

seaspiracy uncomfortable interviews with organization reps

next seaspiracy touches on farmed fish. which avoids bycatch
maybe they can innovate and farms can become ‘greener’?

seaspiracy talks about “sustainable” fishing

finally, seaspiracy looks at the health effects of eating fish. pollutants etc. mercury, heavy metals
fish and health. fish consumption largely linked to health benefits

eating fish a couple times a week (or not) are both compatible with health

for those who don't eat fish: omega3s? EPA and DHA? Seaspiracy explains algae are effective. supplements as effective as fish oil or fish itself, any of the 3 will get you those omega3s

seaspiracy shines a light on problems with the fishing industry e.g. overfishing

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

References:
Plastic:
www.sciencedirect.com/science/article/abs/pii/S0048969716310154
https://www.nature.com/articles/s41598-018-22939-w
https://www.nationalgeographic.com/environment/article/news-plastic-drinking-straw-history-ban

Species extinction:
https://www.nature.com/articles/s41586-020-03173-9
https://www.nationalgeographic.com/animals/reptiles/facts/sea-turtles
https://www.jstor.org/stable/pdf/40925326.pdf
trawling:
https://www.theguardian.com/environment/2021/mar/17/trawling-for-fish-releases-as-much-carbon-as-air-travel-report-finds-climate-crisis
climate change:
https://www.nature.com/news/earth-s-carbon-sink-downsized-1.11503
https://www.unep.org/news-and-stories/story/business-unusual-how-fish-carbon-stabilizes-our-climate
environmental impact of foods:
https://iopscience.iop.org/article/10.1088/1748-9326/aa6cd5/pdf
fish and health
https://academic.oup.com/ajcn/article/105/6/1462/4569801
https://www.sciencedirect.com/science/article/abs/pii/S0924224419310532
www.sciencedirect.com/science/article/abs/pii/S0273230009001433
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2540540
https://academic.oup.com/ije/article-abstract/50/1/223/6067620
www.nature.com/articles/s41430-018-0310-z
https://www.sciencedirect.com/science/article/abs/pii/S1756464614002229
https://pubmed.ncbi.nlm.nih.gov/18589030/

00:00 - Intro
01:00 - Plastic pollution
02:41 - Species extinction
05:16 - Sea Shepherd
06:00 - Seafood labels
07:55 - Climate change
08:30 - Fish farms
10:02 - Seafood and health
13:34 - Conclusion

Disclaimer: The contents of this video are for informational purposes only and are

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Want to know how to eat healthier but not sure where to start? You're not alone. In this series I'll break down a simple, step-by-step, science-based process to clean up your diet and start eating healthy.

Uploaded 20-02-19

Eating healthy is not as difficult as you think you have the right tools.

In this video I cover step 1 of How to start eating healthier.

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

References:
not enough fruit is #1 dietary risk factor for disease in the US https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4156511/

fruit and vegetable consumption and risk of disease and mortality
https://academic.oup.com/ije/article/46/3/1029/3039477

USDA fruit recommendation
https://www.choosemyplate.gov/fruit

12% of adults meet fruit recommendation
https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html


The most common Q I get: "I wana start eating healthier but I don’t know where to start"

So I'll break down a simple step by step process to clean up your diet.

I ate a typical western diet, lots of unhealthy stuff, for 35y and then transitioned to the healthiest diet science can deliver. Anyone can do the same so I’ll try to describe step by step how you can do it if you choose to

a great 1st step is Fruit

why should this be your 1st step? Why not broccoli or cutting sugar or any of the thousands of healthy things you can do?

1, we all know fruit’s healthy but few understand just HOW healthy it really is

a massive analysis of risk factors found that not eating enough fruit was the #1 dietary risk factor for disease. So if we’re going to fix things, why not start there

2, it’s an easy step to take. Fruit is delicious so its not a big ask

3, momentum

the most important thing with any change in habits is not making the change, it’s sticking with it

no point eating super healthy for a week and then falling off the wagon, its meaningless in the long run

never underestimate the power of small changes, they add up and before you know it you’ve made a 180

starting with the small changes builds your confidence. that kind of psychological tool is crucial when it comes to changing habits

Ok which fruit? Whichever you prefer.

ok how much? I recommend 1 serving/day. added to what you currently eat. So adding 1 more. If it’s a big fruit like apple or orange, 1 piece. If its grapes, a handful or a small bowl

you're shooting for a change you maintain daily, not a huge change you drop after a week

What if you already eat a lot of fruit? Chances are you can add one more and still see some health benefit.

pat yourself on the back for taking this 1st step to eating healthier and I’ll see you on the next one


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

Uploaded 02-06-25

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

References:
Original video:
www.youtube.com/watch?v=FADD9y9tdgA

meta-analysis:
https://www.gastrojournal.org/article/S0016-5085(17)30152-X/fulltext

Kempner´s rice diet:
https://pubmed.ncbi.nlm.nih.gov/14771097/

FGF21: https://www.sciencedirect.com/science/article/pii/S2212877816302617

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 The Sugar Diet
1:05 Protein
2:26 Metabolism
5:20 Rice diet
6:43 FGF21
7:21 High carb proponents
8:07 Carb quality
9:49 Anecdotes
12:19 Weight loss
13:31 Takeaways



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People with LOW cholesterol tend to die more (!). Heart Disease expert explains.

Uploaded 01-09-25

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

References:
Chronic disease lowers cholesterol:
https://journals.lww.com/co-lipidology/abstract/2018/08000/acquired_low_cholesterol__diagnosis_and_relevance.8.aspx

26 randomized trials: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)61350-5/fulltext

Adjusting for malnutrition:
https://www.clinicalnutritionjournal.com/action/showPdf?pii=S0261-5614%2822%2900037-1

Genetics:
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814089
https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(21)00086-6/fulltext

HbA1c and Blood Pressure curves:
https://www.nejm.org/doi/10.1056/NEJMoa1800256

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 Cholesterol and Death
2:05 Diseases lower cholesterol
2:58 Clinical trials
3:54 Adjusting for malnutrition
6:15 Genetics
8:06 Blood pressure and HbA1c



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Is gluten bad for us? A look at Celiac Disease, gluten intolerance and grains.

Uploaded 13-05-21

gluten free: is gluten that bad for us?

what IS gluten? gluten is not a carbohydrate, its a group of proteins. some of us are gluten intolerant. e.g. celiac disease

ppl with celiac disease need to avoid gluten

celiac disease: ~1% of us. typical GI symptoms: abdominal pain, diarrhea, bloating, gas

celiacs often have non gastrointestinal symptoms (headaches, numbness or skin rash)

if you suspect celiac disease, get tested. treatment for celiac disease: eliminate gluten

gluten free means no grains? 3 grains have gluten

Wheat, barley and rye. gluten-free beers for celiac disease

oats can get contaminated with gluten from wheat. gluten-free oats

avenin similar to gluten, tolerated by majority with celiac disease. if u have celiac disease, oats are probably ok if gluten-free. reaction to gluten-free oats? you could be in the minority who cant handle avenin

3 cereals have gluten, but wheat answers to many names

that’s Celiacs. what about those who don’t have celiac disease?
is gluten is bad for all humans?

evidence on gluten. study gave people gluten. Gastrointestinal symptoms went up. is Gluten poison? Maybe all grains are poison

was it the gluten? control group without gluten. bread with or without gluten. placebo without gluten also worsened symptoms. so we cant blame gluten

but maybe gluten was masked by their symptoms. test gluten vs placebo

trial: Gluten did not induce Gastrointestinal Symptoms. neither the placebo nor the gluten group reported symptoms. gluten is safe in general

gluten is like strawberries. gluten is ok for healthy people and Not ok for those with celiac disease. people negative for celiac disease but gluten intolerant: non celiac gluten sensitivity

symptoms after gluten-containing food and celiac disease and wheat allergy ruled out=NCGS

gluten intolerant people: gluten vs placebo. gluten intolerant people, some experience symptoms after eating gluten

trial: “symptoms increased with gluten in minority of participants”

16% of "gluten intolerant" were confirmed. some who test negative for celiac disease still show sensitivity to gluten but many lumped as gluten intolerant are intolerant to other components

study: gluten intolerant people on low FODMAP diet, gluten had no effect. some who appear gluten intolerant may have irritable bowel

wheat allergy? intolerance to wheat component other than gluten?
“is NCGS caused by gluten or other components of wheat?”

more accurate to call it “non-celiac wheat sensitivity”?

celiac disease may be missed, or a mild form. People without full blown celiac disease but are gluten sensitive may handle small amounts of gluten

gluten in junky foods, could be an artificial component rather than gluten itself

barley: if u feel a reaction, it may be gluten. if you're fine, probably not gluten intolerance

Harvard: “Gluten sensitivity is baffling”

negative for celiac disease but reaction to gluten? you could be sensitive to gluten

should we all cut gluten? Gluten is not essential. some concerns that cutting gluten may worsen dietary quality

gluten free diets = low in key nutrients

study: lower risk of heart disease associated with whole grains

“avoidance of gluten may result in reduced consumption of whole grains. promotion of gluten-free diets among people without celiac disease should not be encouraged."

probably not inherent to gluten free diets. Diets low in gluten don’t have to be low in fiber

if you have to avoid gluten, avoid replacing it with ultrprocessed gluten free foods. replace the 3 gluten grains with the 9 gluten free ones

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

References:
https://www.gastrojournal.org/article/S0016-5085(19)40896-2

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For most people Probiotic Supplements are a waste of money and can actually cause harm.

Uploaded 19-06-26

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:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7572142/
Individual variation
https://www.cell.com/cell/fulltext/S0092-8674(18)31102-4
Probiotics Can cause harm
https://www.sciencedirect.com/science/article/pii/S0092867418311085
Fermented foods
https://med.stanford.edu/nutrition/research/completed-studies/fefifo.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 Probiotic Caution
1:26 Limitations of Probiotics
3:31 Harm
5:25 Legit Indications
6:36 Probiotic Food
9:52 Ironic Twist
10:26 Decision Time



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A brand new study compared 5 different types of exercise for lowering blood pressure. The results are surprising.

Uploaded 02-10-23

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

References:
https://bjsm.bmj.com/content/early/2023/07/02/bjsports-2022-106503.info

full text access: https://repository.canterbury.ac.uk/download/4f01f6b7cb2edef4d2d28dbaa9d2e647a5fcea9b0af61fe227b94534427715ea/228938/Final%20Manuscript.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

0:00 5 exercises compared
1:30 Best exercise categories for systolic blood pressure
2:19 Best exercise categories for diastolic blood pressure
2:43 Best workouts for Blood pressure lowering
3:50 Bottomline
4:10 Example protocol



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Omega 3 fatty acids came up during Miley Cyrus' Joe Rogan appearance. A look at Omega 3 and vegan diets, best sources of Omega 3 and short vs long-chain forms of Omega 3 fats.

Uploaded 14-09-20

Miley Cyrus' comments on omega3 fats on joe rogan ruffled a lot of feathers. She refers to long-chain omega 3 fatty acids. ALA is an omega 3 fat, our body can take ALA and stretch it and make longer fats like EPA and DHA. So when people talk about fish and omega 3s, they’re usually referring to the long-chain omega 3s, EPA and DHA

Some studies show improved cognitive function with EPA/DHA omega 3 supplementation and others show no effect so it’s not completely clear, it may be context specific or only in certain people. Anyone worried about omega 3 levels can measure them.

Protein is not limiting on a vegan diet. Ethical vegans and people who go vegan for weight loss often remove the meat and dairy and just eat a small salad. so 1st suspicion is Calories. Not omegas. Doesn’t mean omegas couldn’t be an issue theoretically.

There is legitimate variation in elongation of omega3 fatty acids, from ALA to the long chain forms. Maybe ancestral humans who ate fish are worse converters and vice versa.

Eating a lot of saturated fat, trans fats, ratio of omega6s to omega3s, all influence elongation. Smoking also. Also it adapts to need. The less of the long form omega 3s you eat the more gets produced.

If she was she getting her ALAs and her long omega 3s EPA/DHA were still low, she could be a weak converter and maybe benefit from a dietary source of long chain omega 3s. Celery is not a good source of ALAs.

Common idea: avocado for the healthy fats. It has monounsaturated and omega6s but not omega 3s. Avocados are not good sources of omega 3s

1 avocado: 0.17g ALA; tbsp ground flaxseeds: 1.6g. You can get ALA from flaxseeds, walnuts, chia seeds. Avocado is not in the same league.

1 avocado=170mg ALA, 26mg/oz
Flaxseed=1.6g/ground tbspoon (7g). 6.4gALA/oz
Walnuts=2.5g/oz
Chia seeds=6g/oz

So she’s right, there’s only so much avocado you can eat and It’s hard to get some fats from there. That’s not where we get your omega3s.
So maybe she just wasn’t getting enough ALAs in the 1st place.

Dietary sources of long chain omega 3: if you want to get a direct source of long-chain omega 3s, EPA/DHA, 1) fish, 2) fish oil, 3) algae supplements 4) fortified foods with DHA

algae don’t come with heavy metals and other marine pollutants. Other than that all sources are effective. Fish oil vs algae supplements: algae were at least as effective. Authors claim a bigger effect of the algae but what's clear is it’s at least as good as the fish oil. Algae supplements vs salmon: same bioavailability for long omega 3 forms. So they all appear equivalent for bioavailability.

In farmed fish, omega 3s often come from supplements. Fish aren’t fed algae so they're given omega 3 supplements to make up for it. So the food people associate with omega 3 needs to get an omega 3 supplement...

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

References:
Omega 3s and cognitive function:
https://academic.oup.com/cercor/article/24/11/3059/304487
https://www.cochrane.org/CD005379/DEMENTIA_fish-oils-for-the-prevention-of-dementia-in-older-people
https://www.sciencedirect.com/science/article/abs/pii/S019745801100546X
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179753/
https://journals.sagepub.com/doi/abs/10.1177/0269881115587958
Omega 3 kit: https://www.algaecal.com/product/omegatest/
factors affecting elongation: https://www.tandfonline.com/doi/full/10.1080/10408398.2011.596292
algae oil vs fish oil: www.sciencedirect.com/science/article/abs/pii/S1756464614002229
algae oil vs fish: https://pubmed.ncbi.nlm.nih.gov/18589030/

Disclaimer: The contents of this video are for i

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A new clinical trial pits Fasting against Calorie Counting for weight loss and metabolic parameters. Which strategy will come out on top? How do they affect body weight, cholesterol, glucose and blood pressure? A detailed look at the new trial.

Uploaded 31-07-23

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Connect with me:
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Animations: Even Topland @toplandmedia

References:
1-https://www.acpjournals.org/doi/10.7326/M23-0052

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 pits Fasting vs Calorie Counting
1:51 The results
3:48 Weight maintenance
5:10 Weaknesses
6:40 Take-aways



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