Nutrition Made Simple!

How to stick to a diet long term? We struggle to stick to new dietary habits and think willpower is the key. Yet sticking with your diet has relatively little to do with willpower: research indicates it plays a minor role, whereas common, fixable issues underlie most people’s difficulties in sticking with a healthier diet. This video covers the top 5 issues people report when trying to stick to a diet, as well as 3 major strategies to rectify those issues and increase our odds of success.

Uploaded 19-12-18

80% relapse:
https://academic.oup.com/ajcn/article/82/1/222S/4863393

Study on former vs current vegetarians/vegans:
https://faunalytics.org/wp-content/uploads/2015/06/Faunalytics_Current-Former-Vegetarians_Full-Report.pdf

long-term weight-loss maintenance:
https://www.ncbi.nlm.nih.gov/pubmed/24355667

willpower and BMI:
https://www.apa.org/science/about/psa/2018/05/calorie-deprivation.aspx

ripple effect:
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22098

PlantPure Communities:
https://plantpurecommunities.org/

PlantPure Pods:
https://plantpurecommunities.org/plantpurepods/

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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When it comes to nutrition, confusion is rampant. Yet making healthy food choices can be simple and painless if our criteria are based on solid facts. Here's a simple system that anyone can use to tell healthy from unhealthy foods.

Uploaded 11-08-18

Survey on food confusion:
https://www.new-nutrition.com/nnbOutput/downloadPressRelease/1491

USDA Dietary Guidelines for Americans:
https://www.choosemyplate.gov/2015-2020-dietary-guidelines-answers-your-questions

Fiber requirements and low consumption in the US:
https://www.sciencedirect.com/science/article/pii/S0002822308015666

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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Nutrition is confusing for everyone. Even doctors. A key idea can dispel a LOT of confusion and give you peace of mind when it comes to food.

Uploaded 26-10-20

healthy food is confusing. fat is good, fat is bad, carbs make you fat, etc. how can we have peace of mind when it comes to food?

contradictions in nutrition: eggs are good, eggs are bad, it’s the fat, no it’s the sugar. smart people on both sides sure that the evidence is on THEIR side? How can that be?

scientific evidence comes in 3 bags. lab experiments, population studies and clinical studies. confusing messages in nutrition show one bag while hiding the other 2. VERY confusing

looking at all 3 bags = totality of evidence. lab experiments have less weight. human studies are stronger evidence. clinical trials weigh more than population studies

lectins: People who eat more beans in clinical trials or population studies have better health outcomes. Also, cooking inactivates lectins. So concentrated raw lectins can be toxic to cells in the lab but the net effect of cooked beans in living breathing humans is overwhelmingly positive

Saturated fat replaced with unhealthy food like processed carbs, risk stays high. in trials replacing it with whole grains, vegetables, nuts and seeds, some oils, the risk comes down

Gluten: People who eat diets rich in whole grains, in population studies or clinical trials, have lower disease risk. ~2% of people are gluten intolerant and should avoid wheat/barley/rye, can eat the other 15 whole grains. the other 98% of the population can and should include whole grains in their dietary pattern

People who eat olive oil have lower risk of CVD. Populations AND clinical trials. high levels of some fats are problematic, as we just saw, others are not. Nobody needs olive oil but eating some its not going to cause heart disease and if it replaces worse fats it's actually an upgrade

refined carbs in excess are a problem, whole carbs are health-promoting

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

Additional links:
more details on lectins/beans:https://www.youtube.com/watch?v=bY7of8J2s7g
more details on saturated fat and heart disease risk: https://www.youtube.com/watch?v=6GM6ObTo30M
more details on olive oil and heart disease risk: https://www.youtube.com/watch?v=bN6JJZw3m0A

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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Organic food prevents cancer? Do pesticides increase cancer risk and does eating organic vegetables lower cancer risk? A recent study reports that in people eating organic, cancer risk is ~25% lower. How believable is this organic food/cancer risk link? In this video I discuss whether eating organic truly prevents cancer.

Uploaded 03-11-18

References:
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2707948
https://www.ncbi.nlm.nih.gov/pubmed/20463045
https://www.ncbi.nlm.nih.gov/pubmed/22944875
https://www.tandfonline.com/doi/abs/10.1080/07352689.2011.554355?casa_token=hpiynoZD2-EAAAAA:GSuVbGNLavL5_ne5uPVJQlq6ByMr41UJyJUbi2dzHLBKvdvDErZpBG2J2DGE1bRI0JR4_SEi40xTwGI


Dr. David Katz on organic food and cancer: https://www.linkedin.com/pulse/does-eating-organic-prevent-cancer-david/

Photo credit: Anna Pelzer (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 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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2 studies made the headlines last week tying Seed oils to Cancer. A look at the science behind the uproar.

Uploaded 23-12-24

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

Zack´s article: https://zackw.substack.com/p/linoleic-acid-friend-or-foe-for-colorectal

References:
Lipidomics study:
https://gut.bmj.com/content/early/2024/11/26/gutjnl-2024-332535#ref-7

AA conversion:
https://www.ahajournals.org/doi/10.1161/circulationaha.108.191627

plasma AA reflects meat intake:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5331532

taking off the blinders:
https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.114.012534

AA pathways:
https://www.researchgate.net/figure/Arachidonic-acid-metabolism-and-signaling-Summarized-are-3-of-the-4-major-arachidonic_fig1_250920610

UCLA prostate cancer Trial: https://ascopubs.org/doi/abs/10.1200/JCO.24.00608

LA and prostate cancer metas:
https://www.tandfonline.com/doi/abs/10.1080/10408398.2023.2200840
https://onlinelibrary.wiley.com/doi/full/10.1155/2012/826254

LA and CRC metas:
1998: https://www.sciencedirect.com/science/article/pii/S0002916523005737
2020:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11067784/
2023:
https://www.mdpi.com/2072-6643/15/3/730

LA and heart disease:
https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.114.010236

LA and diabetes: https://diabetesjournals.org/care/article/44/9/2173/138865/Dietary-Intake-of-Linoleic-Acid-Its-Concentrations

LA and mortality:
https://www.sciencedirect.com/science/article/pii/S000291652200778X

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
3:10 Arachidonic Acid
5:35 A lipid shift
8:17 A simple concept
12:41 A second study
15:29 Linoleic acid and prostate cancer
16:21 Linoleic acid and colorectal cancer
18:52 Cracking a conundrum
22:28 Takeaways



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Headlines and TV pieces love to cite “a new scientific study”. But how accurate are these reports? Learn how to find and access the science directly and discover the tools used by professional scientists to mine the Internet for crucial information you can use to fact-check articles and advice.

Uploaded 20-07-18

Google scholar: https://scholar.google.com/
Sci-hub: https://sci-hub.tw/
Thumbnail image: https://www.freestock.com/free-photos/woman-pushing-wall-isolated-white-background-73145395

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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Can our cholesterol levels be too low? Do we need cholesterol? Does our body produce all the cholesterol we need?

Uploaded 22-04-21

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:
https://podcasts.apple.com/us/podcast/the-truth-about-cholesterol-with-gil-carvalho-md-phd-ep-72/id1451308876?i=1000489800171

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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The surprising science of Methylene Blue, memory and learning.

Uploaded 16-06-25

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:
https://psychiatryonline.org/doi/pdf/10.1176/appi.ajp.2014.13101407
https://pmc.ncbi.nlm.nih.gov/articles/PMC5084971/
https://associationofanaesthetists-publications.onlinelibrary.wiley.com/doi/10.1111/j.1365-2044.2005.04185.x
https://pmc.ncbi.nlm.nih.gov/articles/PMC3265679/pdf/nihms-343124.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 Methylene Blue and memory
2:47 A fascinating finding
4:27 Methylene Blue put to the test
6:50 Side effects
8:29 Supplement contamination



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A new study looks at low carb diets and heart disease risk and reveals more health-promoting low carb patterns.

Uploaded 16-11-20

low carb diets are popular, but there’s a concern about heart disease. people on low-carb often see their weight go down but their cholesterol go up

new study split people according to carbohydrate intake and measured heart disease risk

the group eating the least carbohydrate had the highest risk

People who don’t like low-carb gloated, and people who love low-carb tried to dismiss the study. who's right?

If less carbohydrate = higher risk, is it due to the lower carbohydrate or what I ate instead? when carbohydrates were replaced mainly with animal foods, meat dairy eggs, risk went up 50% but if replaced with plant foods, there was no change. so it may be less about the carbs and more about the replacement

but most people focus on whether cutting carbs is good or bad. "high carb" and "low-carb" says very little. Low carb can be designed to be healthy or unhealthy. Same for high carb. And same for low fat. the key is the type of carbs and types of fat.

The carb vs fat wars are a distraction. even a study screaming that its not about the carbs per se only led to people arguing more… about carbs

so many people condemn low-carb diets or low fat diets, adding to the confusion. a new report on people on low carb diets with high cholesterol was titled 'keto is not for everyone'. But the problem is not keto or low carb, it’s how it is designed

people are being told carbs are bad so they run to low carb diets then they’re told low carb diets are bad and they're confused. if someone does better on lower carbohydrate, or fat, I don’t see a problem. keys for health: fruits and vegetables, unprocessed plant foods, easy on the ultraprocessed and the saturated fat and salt. If they want to do that with a bit more carb or less carb, high fat or intermediate fat, fine.

The drop in carbohydrates in the study here was modest. Between 58 and 40% of calories from carbs. What happens in more extreme ranges? We don't know

Also, maybe the people eating more plants and less animal foods also had other healthy behaviors that couldn’t be completely adjusted for.

do other studies generally agree? people on low carb diets high in animal protein and fat have higher risk of heart disease and overall death than if the low carb diet is plant-rich and people who start a low carb diet after a heart attack tend to die more, but only if it’s high in animal protein and fat, not if it’s low carb but plant-rich

eating a high amount of animal foods rich in saturated fat lowers LDL receptor, risk of heart disease goes up

In controlled trials, people who replaced saturated fat with unsaturated fat (predominant in plant foods) had less heart attacks and were less likely to die of heart disease. a low carb diet that is plant-rich can improve blood markers like cholesterol, etc

some people may want to play it safe but are still interested in low carb. as the new study shows you can do low carb without your risk going up by replacing the carbs with more unsaturated fats, more plant foods. key is to not go overboard on saturated fat

The turkana get 75% of their calories from animal products and yet have an average LDL cholesterol of 60, values we normally only see in vegans or people on cholesterol-lowering meds. The average LDL-c in the US is 130

so for most of us going easy on the saturated fat rich foods is the safest bet, whether that’s low carb, high carb or anything in between

Another video on keto vs vegan diets, and one on different fats and their effect on health

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

References:
new study: www.ahajournals.org/doi/pdf/10.1161/ATVBAHA.120.314838
'keto not for everyone' repo

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Dr. Jason Fung´s view on Calories and Obesity has a clear flaw

Uploaded 24-02-25

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

References:
Dr. Fung´s tweet: https://x.com/drjasonfung/status/1890215509569740906

My Twitter thread:
https://x.com/NutritionMadeS3/status/1890940243366326602

Calories and Obesity trends:
40 years:
http://wholehealthsource.blogspot.com/2012/06/calories-still-matter.html
120 years:
https://www.sciencedirect.com/science/article/pii/S2213434423000452

Has obesity plateaued?
https://www.cdc.gov/nchs/products/databriefs/db508.htm
https://www.independent.co.uk/news/health/obesity-rates-us-ozempic-weight-loss-b2624064.html

Original source for Dr. Fung´s tweet:
https://www.sciencedirect.com/science/article/pii/S0002916522002684

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. Fung´s viral tweet
1:42 The flaw
3:26 Zooming out
5:44 Has obesity plateaued?
6:11 A calorie is a calorie?
7:08 Calories or hormones?
8:19 Dr. Fung responds



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