Nutrition Made Simple!

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...

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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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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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Do Dr. Eric Berg's ideas on cholesterol, diet and health match the science? Dr. Eric Berg goes over his wife's cholesterol values. Here's a look at Dr. Eric Berg's views on cholesterol and heart disease.

Uploaded 28-02-22

We got a ton requests from you to comment on dr. eric berg going over his wife’s blood work.
Total cholesterol=not the best marker, but it associates with cardiovascular disease, with heart disease.

2018 American Heart Association Guidelines:
“optimal total cholesterol=about 150. populations with cholesterol in this range manifest low rates of atherosclerotic cardiovascular disease"

scientific advisory on dietary cholesterol: ‘no significant association with cardiovascular disease risk’. this is the science advisory on dietary cholesterol

dietary cholesterol= cholesterol in your food. Serum cholesterol=level in the blood, in our blood work.

He’s talking about serum cholesterol, total cholesterol= total cholesterol in your blood. but the link is on dietary cholesterol

total cholesterol associates with cardiovascular disease risk but there are better markers. LDL-cholesterol is better. nonHDL-cholesterol is even better. apoB is the best. Dietary cholesterol associates with cardiovascular disease in some studies, not others

Lipids travel in lipoproteins. cardiovascular disease (CVD) is about lipoproteins, but most public discourse focuses on lipids, the cholesterol, good/bad cholesterol, but its high lipoproteins that raise risk

lipoproteins=vehicle, cholesterol=passenger. apob=best metric. apoB measures vehicles. lipids, total cholesterol, LDL cholesterol etc measure passengers

sdLDL = harmful, large LDL = fine? high cholesterol ok as long as particles are large??

if 2 populations have same cholesterol, those with smaller particles tend to have higher risk. but for the same cholesterol People with smaller lipoproteins have more of them

Particle size could be the cause of risk or an innocent bystander

at a given level of LDL cholesterol, individuals with small LDL particles have higher risk. but at same LDL-cholesterol, the ones with smaller particles also have more particles

it is the number of LDL particles, not LDL size or the amount of cholesterol, that is the principal determinant of heart disease risk

association of LDL size with risk loses significance when adjusted for particle number, Apo B

apob measures particle number. particle size correlates with risk but after you remove apob, or particle number from the equation, particle size no longer predicts risk

1) statins, lower risk yet reduce large LDL

2) patients with familial hypercholesterolemia have mainly large LDLs, and are at high risk, indicating large LDLs are not benign

All ApoB lipoproteins under 70 nm in diameter, including VLDL remnants and LDLs, flux across endothelial barrier

all ApoB-containing lipoproteins, including VLDLs and their remnants as well as LDLs, have approximately the same effect on risk of cardiovascular disease per particle

the decrease in risk per VLDL decrease was the same as the decrease in risk per LDL decrease. Thus VLDL and LDL pose equal cardiovascular risk

LDL subclass measurement does not add independent info to LDL concentration (number of particles, apoB) along with standard risk factors (diabetes, smoking, BP, family history)

don’t know your apoB? LDL-c and HDL-c are rough estimates but they can be off. when in doubt get ur apoB

‘sdLDL is a marker of inflammation’. sdLDLs are markers diabetes, IR, obesity. they associate well with heart disease because they’re a marker for many issues

Replacing refined carbs (table sugar, candy, white bread, cookies, pizza etc) with unrefined carbohydrate from whole grains or unsaturated fats associated with lower CV risk

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Supposedly, banana makes smoothies less healthy... Is this fact or fad?

Uploaded 14-07-25

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References:
https://pubs.rsc.org/en/content/articlelanding/2023/fo/d3fo01599h

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 Bananas ruin smoothies?
1:55 Banana vs time
3:14 The real effect
4:24 Relevance?
4:49 Verdict
5:27 Actionable take away



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Uploaded 23-05-22

Dr. Ovadia´s social media:
https://twitter.com/ifixhearts
https://ovadiahearthealth.com

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

References:
1. https://pubmed.ncbi.nlm.nih.gov/30484738/
2. https://pubmed.ncbi.nlm.nih.gov/19081406/
3. https://jamanetwork.com/journals/jamacardiology/fullarticle/2775559
4. https://www.sciencedirect.com/science/article/pii/S0735109721001911
5. https://www.sciencedirect.com/science/article/pii/073510979390213K
6. https://www.jacc.org/doi/abs/10.1016/j.jacc.2019.08.012
7. https://jamanetwork.com/journals/jamacardiology/article-abstract/2786334
8. https://www.cdc.gov/diabetes/pdfs/data/statistics/national-diabetes-statistics-report.pdf
9. https://pubmed.ncbi.nlm.nih.gov/23426032/
10. https://ourworldindata.org/diet-compositions
11. https://www.prb.org/resources/u-s-trends-in-heart-disease-cancer-and-stroke/
12. https://www.ahajournals.org/doi/epdf/10.1161/ATV.0000000000000073
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774022/
14. https://www.bmj.com/content/353/bmj.i3283
15. https://academic.oup.com/eurheartj/article/37/11/908/2398344
16. https://jamanetwork.com/journals/jama/fullarticle/2584057
17. https://academic.oup.com/eurheartj/article/38/32/2459/3745109#112366442
18. https://www.heart.org/en/healthy-living/healthy-lifestyle/my-life-check--lifes-simple-7
19. https://www.ahajournals.org/doi/pdf/10.1161/CIR.0000000000000678
20. https://pubmed.ncbi.nlm.nih.gov/12716665/
21. https://www.sciencedirect.com/science/article/pii/S0022227520384868
22. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/415074
23. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/full
24. https://www.ahajournals.org/doi/pdf/10.1161/01.ATV.9.1.129
25. https://www.bmj.com/content/353/bmj.i1246.full.pdf+html
26. https://www.bmj.com/content/346/bmj.e8707
27. https://europepmc.org/articles/pmc2988224/bin/mmc1.pdf
28. https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(21)00086-6/fulltext
29. https://www.sciencedirect.com/science/article/abs/pii/S0140673694905665
30. https://www.nejm.org/doi/full/10.1056/NEJM199811053391902
31. https://www.nejm.org/doi/full/10.1056/NEJMoa0807646
32. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.117.027966
33. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(08)60104-X/fulltext
34. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774022/
35. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1105661
36. https://www.thelancet.com/journals/lancet/article/PIIS0140673605673941/fulltext
37. https://www.proquest.com/openview/c8e265fd285df54d6569bffc036e10f4/1
38. https://www.sciencedirect.com/science/article/pii/S0140673610613505
39. https://www.sciencedirect.com/science/article/pii/S0140673610621745
40. https://jamanetwork.com/journals/jama/fullarticle/2749533
41. https://www.sciencedirect.com/science/article/pii/S0735109717412320

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 Introduction
2:24 Introductory remarks
3:31 What is metabolic health?
7:40 Cholesterol and ApoB
23:43 Low fat diets and obesity
28:32 Statins
35:37 ApoB lowering
40

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We keep being told fiber is healthy. Did scientists get it wrong?

Uploaded 11-12-25

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References:
https://www.thelancet.com/article/S0140-6736(18)31809-9/fulltext
https://www.sciencedirect.com/science/article/abs/pii/S221226722030650X
https://academic.oup.com/nutritionreviews/article-abstract/67/4/188/1901012

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 Fiber is not essential
1:30 Health impact of fiber
3:03 Randomized trials
3:42 Fiber, satiety and weight
4:42 Fiber and Cholesterol
5:28 Fiber, colon health and cancer
6:24 Fiber intolerance
7:18 Psyllium Husk
8:41 Reversing fiber intolerance
9:35 Many fiber types
10:48 Resistant Starch
11:35 Best bet
11:59 How much fiber
13:06 How to get it easily



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Whats more important for weight loss: diet or exercise?
Is there a healthy way to lose weight and keep it off?
Discover the best weight loss diet known to science and the healthiest way to lose that extra weight and keep it off.

Uploaded 22-10-18

References:
https://www.bmj.com/content/346/bmj.f2907.abstract
https://www.ncbi.nlm.nih.gov/pubmed/1454084
https://papers.ssrn.com/sol3/papers.cfm?abstract_id=2557003
https://link.springer.com/article/10.1007%2Fs11002-014-9301-6#page-1

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 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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Diets: we've all done them. And yet they rarely work, especially in the long run. So why do we keep turning to this strategy that is all sweat and no glory?

Uploaded 03-08-18

Learn how to change your food mindset and apply nutrition science to optimize your health without relying on painful, ineffective diets.

2017 study on consistency and weight loss:
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21925

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 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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Best workouts to CRUSH visceral fat according to science.

Uploaded 11-09-25

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Animations: Even Topland @toplandmedia

References:
https://diabetesjournals.org/care/article/20/3/385/22179/Mobilization-of-Visceral-Adipose-Tissue-Related-to
https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12406
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2011.00931.x
https://pmc.ncbi.nlm.nih.gov/articles/PMC10624584/
https://link.springer.com/article/10.1007/s40279-017-0807-y
https://pmc.ncbi.nlm.nih.gov/articles/PMC10423480/

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 Losing Weight vs Losing Fat
2:47 Exercise vs Diet
4:42 Cardio vs Weights
6:35 Cardio vs HIIT
8:27 What type of HIIT
9:16 High vs moderate intensity
10:53 Frequency



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Our critique of an article on The Hill led to them changing it.

Uploaded 27-05-21

On Monday we looked at a misleading headline on The Hill. A viewer contacted The Hill and they rewrote the headline and the article.

original headline: Vegetarians who drink and smoke a lot are still healthier than meat-eaters, big new study finds. the part about drinking and smoking was inaccurate, the part about healthier was oversimplified bc the researchers just looked at biomarkers and it wasn’t an actual peer-reviewed study, it was a poster

new article: Vegetarians have healthier biomarker profiles than meat-eaters, poster finds.

respect to the Hill for taking suggestions

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References:
https://thehill.com/changing-america/well-being/longevity/552976-vegetarians-who-drink-and-smoke-a-lot-are-still

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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