Nutrition Made Simple!

Nutrition Made Simple!
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The science of healthy eating broken down... in bite-size pieces. Myth-busting. Fact-checking.Tasty, healthy food doesn't need to be complicated. Whether mediterranean, omnivore, pescaterian, vegetarian, vegan, keto, low carb or high carb, healthy nutrition can be simple and fun.Nutrition Made Simple and Dr. Carvalho have no sponsors, affiliate deals or any ties to pharmaceutical or any other industry. Our content is fully independent.All business inquiries please note: Our policy is to eschew all for-profit arrangements (sponsorships, affiliate deals, discount codes etc). We are unable to partner with any brands or products. We hope you understand. Remaining independent and disinterested is a central part of Nutrition Made Simple's mission to provide clarity for the public.Links:Click to Subscribe: https://www.youtube.com/channel/UCosmc75v-B2Dk7GWyEyFFMw?sub_confirmation=1Twitter: https://twitter.com/NutritionMadeS3Facebook: https://www.facebook.com/DrGilCarvalho/TikTok: https://www.TikTok.com/@nutrition.made.simpleInstagram: https://www.instagram.com/gilcarvalho.md/

  1. 17m ago

    Mediterranean diet vs Vegan? Which one’s better?

    Mediterranean diet vs Vegan diet. New study compares Mediterranean diet to a low fat vegan diet. A look at the features of the Mediterranean diet and how it compares to a vegan diet for weight loss and metabolic health.Mediterranean diet or vegan? Which one’s better?new clinical trial compared a Mediterranean diet to a low fat vegan diet Both are rich in fruits and vegetables. study: “Mediterranean and vegan diets are variations on a theme: one favors plant-based foods; the other consists of plant products exclusively”low fat vegan was mostly whole foods. the Mediterranean diet also had olive oil and dark chocolate. they copied protocol of Mediterranean diet study PREDIMEDPeople on vegan diet lost weight, improved insulin resistance and dropped their cholesterol. People on Mediterranean diet: none of thoseSo vegan is better than Mediterranean?weight loss: no weight loss on Mediterranean diet, only low fat veganlow fat vegan diet better for weight loss. no weight loss on mediterranean diet. people on low fat ate less calories. people on low fat vegan felt full with fewer cals. calorie density. low fat diet was calorie dilute. mediterranean Diet = more calorie dense foods. doesn’t mean we cant lose weight on a Mediterranean dietlow fat vegan had most carbs yet was best for weight loss"Mediterranean diet caused no weight loss". mediterranean diet had 50g olive oil/day. we could moderate oil to match vegan diet while on a Mediterranean diet trials compared low fat and low carb diets. weight loss = identical on low carb and low fat we can lose weight on low carb, low fat vegan, low fat not vegan, Mediterranean “Mediterranean diet not effective for weight loss”. Doesn’t mean mediterranean diets cant workheadline= ‘vegan beats mediterranean’. mediterranean diet could come out on top depending on designmaybe im biased toward Mediterranean diets? can mediterranean diet help with weight loss?here’s a trial where mediterranean diet outperformed low fat for weight loss Some people lose weight on high fat diets, others on high carb diets.camps: low fat vs low carbmaybe low fat vegan is better for all? weight change per person on mediterranean or low fat vegan. some lost weight on low fat, gained on mediterranean. some lost on both, more on low fat. some lost more on mediterranean than low fat. some lost on mediterranean and gained on low fat. most lost more weight on low fatlow fat vegan = lost weight, most was fat low fat diet improved insulin resistance. insulin resistance: you produce insulin but doesn’t function normally. If insulin resistance continues it can lead to diabetesdiabetes caused by eating carbs? must cut carbs to improve glucose metabolism?diet with most carbs, low fat Vegan, improved insulin resistance. Mediterranean Diet had lower Carbohydrate intake and yet it didn’t improve insulin resistance. opposite of ‘carbs cause diabetes’improving insulin resistance and diabetes on low carb diets: It’s been done with low carb or high carb diets. not primarily about carbs. Carbs don’t cause diabetesinsulin resistance affected by calories and weight loss. improved insulin resistance and diabetes upon weight losstrial where Mediterranean diet was better for weight loss: also better for insulin resistance, glucose controllow fat vegan improved cholesterol. diet can't force choice between cholesterol and glucoseVegan diet = 3x less saturated fat. could we tweak Mediterranean diet to match that? we could improve it by reducing saturated fat in the mediteranean diet. veganizing Mediterranean diet? Both diets improved blood pressure, mediterranean more. both low fat vegan or mediterranean: doable to improve blood pressure Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https:/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    Mediterranean diet vs Vegan? Which one’s better?

  2. 52m ago

    Food and Cancer | 8 Myths Debunked

    Top Cancer & Food Myths Debunked: Sugar, Dairy, Meat, Organic, etcConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Sugar:https://www.ncbi.nlm.nih.gov/books/NBK573693/https://www.cell.com/iscience/fulltext/S2589-0042(20)30645-3https://publications.cbra.be/schwingshackl2017colorectal.pdfDairy & Prostate cancer: https://www.sciencedirect.com/science/article/pii/S0002916523272524Dairy & ColoRectal cancer: https://academic.oup.com/jnci/article-abstract/94/6/437/2520103https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0072715https://www.nature.com/articles/s41467-024-55219-5#MOESM3https://pmc.ncbi.nlm.nih.gov/articles/PMC11833519/Meat: https://www.cancer.org/cancer/risk-prevention/understanding-cancer-risk/known-and-probable-human-carcinogens.htmlhttps://www.cancer.org.au/iheard/ive-heard-that-eating-processed-meat-is-as-bad-as-smoking-cigarettes-in-terms-of-cancer-risk-is-this-trueSoy:https://iv.iiarjournals.org/content/36/2/556.abstracthttps://www.mdpi.com/2072-6643/10/1/40Alkaline:https://bmjopen.bmj.com/content/6/6/e010438.fullDisclaimer: 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 #GilCarvalho0:00 Food & cancer0:28 Sugar2:24 Dairy6:26 Super foods7:21 Microwaves8:31 Meat10:13 Organic12:05 Soy13:33 Alkaline diet Learn more about your ad choices. Visit megaphone.fm/adchoices

    Food and Cancer | 8 Myths Debunked

  3. 1h ago

    #1 LDL Mistake Harming You

    This common idea about LDL is wrong and extremely dangerous.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaDisclaimer: 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

    #1 LDL Mistake Harming You

  4. 1h ago

    The Common Pill That Raises your Risk of Diabetes (And How to Avoid it)

    Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:Statins lower heart attacks, strokes, death:https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(12)60367-5/fulltextbenefits vs risk of diabetes:https://pmc.ncbi.nlm.nih.gov/articles/PMC3774022/Pitavastatinhttps://www.tandfonline.com/doi/abs/10.1080/17512433.2024.2433603Disclaimer: 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 #GilCarvalho0:00 Why I started a Statin1:18 Trial and Error2:54 Something goes Wrong5:01 A Surprise6:33 #1 Mistake7:59 New Experiment9:03 Natural Supplements10:13 Results11:29 #1 Takeaway Learn more about your ad choices. Visit megaphone.fm/adchoices

    The Common Pill That Raises your Risk of Diabetes (And How to Avoid it)

  5. 2h ago

    Intermittent Fasting vs Time Restricted Feeding | Health Benefits

    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.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Time 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.pdfhttps://www.sciencedirect.com/science/article/pii/S1550413118302535https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460https://www.mdpi.com/2072-6643/11/6/1234https://www.ncbi.nlm.nih.gov/pmc/articles/PMC389363/Stock Images/video: https://pixabay.com/users/doodlartdotcom-10326932https://www.pexels.com/@cottonbrohttps://pixabay.com/users/rkarkowski-289667Disclaimer: 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

    Intermittent Fasting vs Time Restricted Feeding | Health Benefits

  6. 2h ago

    Scientist fact-checks Seaspiracy | Netflix

    Seaspiracy debunked. Let's fact-check the new Netflix documentary Seaspiracy. The controversies and evidence surrounding Netflix's Seapiracy. 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 contributorso the fishing industry does not cause most of the plastic pollution in the ocean but does cause a significant chunkseaspiracy 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 sharksSeaspiracy tells us its not just sharks. bycatch affects Porpoises, dolphins, whales, seals, seabirdstrawling.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 bycatchmaybe they can innovate and farms can become ‘greener’?seaspiracy talks about “sustainable” fishingfinally, seaspiracy looks at the health effects of eating fish. pollutants etc. mercury, heavy metalsfish and health. fish consumption largely linked to health benefitseating fish a couple times a week (or not) are both compatible with healthfor 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 omega3sseaspiracy shines a light on problems with the fishing industry e.g. overfishingConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Plastic:www.sciencedirect.com/science/article/abs/pii/S0048969716310154https://www.nature.com/articles/s41598-018-22939-whttps://www.nationalgeographic.com/environment/article/news-plastic-drinking-straw-history-banSpecies extinction:https://www.nature.com/articles/s41586-020-03173-9https://www.nationalgeographic.com/animals/reptiles/facts/sea-turtleshttps://www.jstor.org/stable/pdf/40925326.pdftrawling:https://www.theguardian.com/environment/2021/mar/17/trawling-for-fish-releases-as-much-carbon-as-air-travel-report-finds-climate-crisisclimate change:https://www.nature.com/news/earth-s-carbon-sink-downsized-1.11503https://www.unep.org/news-and-stories/story/business-unusual-how-fish-carbon-stabilizes-our-climateenvironmental impact of foods:https://iopscience.iop.org/article/10.1088/1748-9326/aa6cd5/pdffish & healthhttps://academic.oup.com/ajcn/article/105/6/1462/4569801https://www.sciencedirect.com/science/article/abs/pii/S0924224419310532www.sciencedirect.com/science/article/abs/pii/S0273230009001433https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2540540https://academic.oup.com/ije/article-abstract/50/1/223/6067620www.nature.com/articles/s41430-018-0310-zhttps://www.sciencedirect.com/science/article/abs/pii/S1756464614002229https://pubmed.ncbi.nlm.nih.gov/18589030/00:00 - Intro01:00 - Plastic pollution02:41 - Species extinction05:16 - Sea Shepherd06:00 - Seafood labels07:55 - Climate change08:30 - Fish farms10:02 - Seafood and health13:34 - ConclusionDisclaimer: The contents of this video are for informational purposes only and are not intended to be Learn more about your ad choices. Visit megaphone.fm/adchoices

    Scientist fact-checks Seaspiracy | Netflix

  7. 2h ago

    Coffee and your Heart | New trial changes everything

    New trial flips our thinking on coffee and a form of heart disease on its headConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://jamanetwork.com/journals/jama/fullarticle/2841253https://jamanetwork.com/journals/jama/fullarticle/2841252Disclaimer: 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 #GilCarvalho0:00 Arrhythmia0:45 New trial2:04 Heart Disease & Coffee2:59 Mechanism3:38 Caution Learn more about your ad choices. Visit megaphone.fm/adchoices

    Coffee and your Heart | New trial changes everything

  8. 3h ago

    How to stick to a healthy diet: 3 Strategies

    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.80% relapse:https://academic.oup.com/ajcn/article/82/1/222S/4863393Study on former vs current vegetarians/vegans:https://faunalytics.org/wp-content/uploads/2015/06/Faunalytics_Current-Former-Vegetarians_Full-Report.pdflong-term weight-loss maintenance:https://www.ncbi.nlm.nih.gov/pubmed/24355667willpower and BMI:https://www.apa.org/science/about/psa/2018/05/calorie-deprivation.aspxripple effect:https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22098PlantPure 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!. Learn more about your ad choices. Visit megaphone.fm/adchoices

    How to stick to a healthy diet: 3 Strategies
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The science of healthy eating broken down... in bite-size pieces. Myth-busting. Fact-checking.Tasty, healthy food doesn't need to be complicated. Whether mediterranean, omnivore, pescaterian, vegetarian, vegan, keto, low carb or high carb, healthy nutrition can be simple and fun.Nutrition Made Simple and Dr. Carvalho have no sponsors, affiliate deals or any ties to pharmaceutical or any other industry. Our content is fully independent.All business inquiries please note: Our policy is to eschew all for-profit arrangements (sponsorships, affiliate deals, discount codes etc). We are unable to partner with any brands or products. We hope you understand. Remaining independent and disinterested is a central part of Nutrition Made Simple's mission to provide clarity for the public.Links:Click to Subscribe: https://www.youtube.com/channel/UCosmc75v-B2Dk7GWyEyFFMw?sub_confirmation=1Twitter: https://twitter.com/NutritionMadeS3Facebook: https://www.facebook.com/DrGilCarvalho/TikTok: https://www.TikTok.com/@nutrition.made.simpleInstagram: https://www.instagram.com/gilcarvalho.md/

Information

  • Creator
    Nutrition Made Simple!
  • Years Active
    2026
  • Episodes
    154
  • Rating
    Clean