Nutrition Made Simple!

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:The new articles: https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-fromhttps://annals.org/aim/fullarticle/2752327/patterns-red-processed-meat-consumption-risk-cardiometabolic-cancer-outcomes-systematichttps://annals.org/aim/fullarticle/2752321/reduction-red-processed-meat-intake-cancer-mortality-incidence-systematic-reviewhttps://annals.org/aim/fullarticle/2752329/meat-consumption-health-food-thoughthttps://annals.org/aim/fullarticle/2752326/effect-lower-versus-higher-red-meat-intake-cardiometabolic-cancer-outcomeshttps://annals.org/aim/fullarticle/2752323/health-related-values-preferences-regarding-meat-consumption-mixed-methods-systematicExpert commentary:Dean Ornish (UCSF):https://www.linkedin.com/pulse/red-meat-really-good-you-dean-ornish-m-d-/Christopher Gardner (Stanford):https://twitter.com/GardnerPhD/status/1178781246245109760David Katz (Yale):https://www.linkedin.com/pulse/meat-eating-your-health-really-news-david/Harvard School of Public Health:https://www.hsph.harvard.edu/nutritionsource/2019/09/30/flawed-guidelines-red-processed-meat/Neal Barnard (PCRM):https://www.facebook.com/NealBarnardMD/videos/1721754427958231/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!. Learn more about your ad choices. Visit megaphone.fm/adchoices

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uEating is a routine, so we develop automatic subconscious habits that guide our day to day choices without us even realizing it.Today we’re gna take a look at 8 bad food habits that keep us unhealthy Before I realized these bad habits, I was getting unhealthy. When I replaced my bad food habits with good food habits, my health changed dramatically. you’re probably thinking it takes a lot of time to eat healthy and it’s a sacrifice, you can never eat anything you like. truth is I spend LESS time cooking and I enjoy my food more due to good habits being in place and dodging the bad habitsbad food habit #1 is relying on willpowerwe’ve all made new years resolutions but time goes by and we go back to old habits. we put pressure on ourselves to change but don’t set up the conditions to succeed. success is less about willpower and more about skillpower.willpower instinct: great willpower is not about fighting instincts, its about harnessing themWe can make our willpower battles easier by using leverageself-control is rooted in self-knowledgebad food habit #2: fear of standing out. eating is a cultural and social eventIt’s normal for people to notice your change of habit and ask.What if you live with people who have different habits? In some ways it strengthens the habitthe 3rd habit to kick to the curb is shopping for the advice we wana hearmost common health concerns, losing some weight, lowering cholesterol or glucose are doable with some tweaks to our lifestyleBad food habit #4 is the one-size-fits-all diet. why shouldn’t our health goals be personalized?We decide to eat xyz, then we don’t stick with it and we feel like a failure.basic principles apply to everybody. Smoking isn’t healthy for anyone and neither is a diet full of ultraprocessed foods, added salt and sugar and saturated fat. But there is a lot of wiggle roomIf your eating plan is so strict it requires u to cheat, maybe you're going too far too fast. it’s ironic that one of the main obstacles when trying to fix our eating habits is to bite off more than we can chewWho wants to lose 3lb in a month? We wana lose 30 or 40. or overhaul our entire diet overnightThe yo-yo of losing weight and putting it back is destructive. So kick the habit of choosing goals made by and for other people. 4 habits down. Bad food habit #5 is identifying with our habitsWe say things like I wana get fit but I just don’t like to exercise. I wana eat healthy but I just like junk food too much. our preferences are just habits we builtBad food habit #6 is confusing simple with easyEating healthy is simple but not easy. Fresh fruits and vegetables, easy on the processed stuff. that’s 90% of nutrition. you already know how to eat healthyBad food habit #7 is obsession with the short termthe habits you built 10y ago are still with you. losing weight is good, but it’s 1 component of health. Every healthy dietary pattern will help you move towards and maintain a healthy weight, but not every diet that helps you lose weight is healthy. what goes for weight loss, goes for the obsession with muscles and six pack abs. I see people throwing their health to the wind for the promise of bigger musclestheories that you need to load up on saturated fat or cut fiber-rich foods to get buff and lean. None of that is true, you can get fit and build muscle on a health-promoting diet with adequate protein intake and the right physical activityyou don’t need to compromise your long-term health to get short-term results so do not settle last bad food habit is minimizing the impact of food habitsWarren Buffet: chains of habit are too light to be felt until they are too heavy to be broken. get started as soon as you can. you don’t need a grand new years resolution like losing 100lbs or Learn more about your ad choices. Visit megaphone.fm/adchoices

Watched The Game Changers documentary and want to eat more plants? And do it in a healthy way? I cover all the basic info you need to get started and crush it in 2020.Download the infographic here: https://twitter.com/NutritionMadeS3/status/1211368039184314371Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uJoin the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/Link up with me on Twitter: https://twitter.com/NutritionMadeS3References:Processed plant foods and disease risk: https://www.sciencedirect.com/science/article/pii/S0735109717375216Edamame + beans + salad recipe video: https://www.youtube.com/watch?v=NjzUsZHvzRk&t=229sRed lentil curry recipe: https://gamechangersmovie.com/recipes/keema-madras/More plant-heavy meal ideas & recipes:https://www.forksoverknives.com/recipes/https://gamechangersmovie.com/food/recipes/https://www.pcrm.org/good-nutrition/plant-based-diets/recipeshttps://www.pickuplimes.com/blog/category/MealsAttrition on plant-heavy diets:https://faunalytics.org/wp-content/uploads/2014/12/HRC-Study-of-Current-Former-Vegetarians-Vegans-Dec-2014-Tables-Methodology-1.pdfhttps://faunalytics.org/a-summary-of-faunalytics-study-of-current-and-former-vegetarians-and-vegans/Simnett sauces video:https://www.youtube.com/watch?v=SzH9DNRCQgQChris Gardner paper on protein:https://www.mdpi.com/2072-6643/11/11/2661/htmcalcium in kale and collards:https://academic.oup.com/ajcn/article-abstract/51/4/656/4695196https://www.sciencedirect.com/science/article/pii/S0889157504000377EPA/DHA:https://www.cochrane.org/CD005379/DEMENTIA_fish-oils-for-the-prevention-of-dementia-in-older-peoplehttps://academic.oup.com/cercor/article/24/11/3059/304487Disclaimer: 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!.#EatMorePlants #GameChangers Learn more about your ad choices. Visit megaphone.fm/adchoices

Meet your gut microbiome, the microbes in your gut. The microbiome can help you lose weight, fight inflammation and prevent diabetes. A look at 3 mind-blowing facts about the gut microbiome.Today we look at our microbiome, the bugs in our gut. It can help us lose weight and avoid disease. How do we keep our microbiome in good shape to improve our health?5 mind-blowing facts about the gut microbiome.We are made up of both human and microbial cells, and the microbes may actually be the majority. 99% of the genes we carry are in our microbiome. All the genes in our body, human or microbial, can impact our health.Why do all these bacteria hang on to us? Fiber isn't excreted unchanged. The soluble fiber in our food gets fermented and broken down by the bacteria in our gut.Our microbiome can help with weight loss. We think fiber is just bulk. Bacteria break down fiber to produce short chain fatty acids. Soon everyone will know about short chain fatty acids.Do you sometimes overeat? Microbiome to the rescue. Short chain fatty acids help us eat less. Short chain fatty acids cause the cells in our gut wall to produce hormones that reduce our appetite.In rodents short chain fatty acids cross the gut wall and influence the brain to reduce appetite. So our microbiome and short chain fatty acids help us feel satiated with less food.Our microbiome also helps us fight disease. Our microbiome eats fiber and produces short chain fatty acids. Short chain fatty acids feed our gut wall and prevent leaky gut, fight inflammation and reduce our risk of colon cancer. They can also protect us against diabetes.Scientists took people with diabetes and fed them a high-fiber diet rich in whole grains. The high-fiber, whole grain-rich diet was more effective at lowering blood sugar. This effect was tied to specific gut bacteria.Fiber and short chain fatty acids can help with weight loss. Hormones produced by gut wall in response to short chain fatty acids also regulate insulin and glucose metabolism. It’s amazing that the bugs in our gut can help us fight diabetes and that eating more fiber can get our microbiome fired up.Ok, Microbes are alright. Growing a strong microbiome can be as simple as feeding it. including a variety of fiber sources in your diet. Another great tool are fermented foods. They include fiber as well as bacteria. More on gut health in this video on irritable bowel or IBS.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.cell.com/cell/fulltext/S0092-8674(16)30592-Xweight loss RCT: https://gut.bmj.com/content/64/11/1744.shorthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4751088/diabetes RCT: https://science.sciencemag.org/content/359/6380/1151.abstracthow to make your own kombucha: https://www.thekitchn.com/how-to-make-kombucha-tea-at-home-cooking-lessons-from-the-kitchn-173858how to make your own plant milk yogurt:https://nutritionrefined.com/almond-milk-yogurt/https://www.allrecipes.com/article/how-make-vegan-yogurt/Stock Video by Pressmaster from PexelsDisclaimer: 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

Instant coffee is convenient. But is it unhealthy?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:antioxidant content:www.sciencedirect.com/science/article/abs/pii/S0308814608012454acrylamide:https://pubmed.ncbi.nlm.nih.gov/24325083/https://pubmed.ncbi.nlm.nih.gov/18807914/https://www.tandfonline.com/doi/abs/10.1080/03067319.2022.2076225heart disease:https://academic.oup.com/eurjpc/article/29/17/2240/6704995https://pubmed.ncbi.nlm.nih.gov/36162818/liver cancer:https://pmc.ncbi.nlm.nih.gov/articles/PMC6738036/death:https://pmc.ncbi.nlm.nih.gov/articles/PMC6143111/chronic liver disease:https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-021-10991-7Disclaimer: 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 Instant vs Ground Coffee0:25 Antioxidant Activity0:49 Acrylamide1:24 Caffeine1:59 Cholesterol2:24 Flavor2:54 Heart disease3:30 Cancer3:45 Risk of Death4:05 Chronic Liver Disease, Alzheimers4:19 Additives4:33 Takeaways5:16 Additional tips Learn more about your ad choices. Visit megaphone.fm/adchoices

Diabetes is often undiagnosed. Here are some common signs of hidden diabetes.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Wound healing: https://www.plasticsurgery.theclinics.com/article/S0094-1298(02)00066-4/abstractInfections: https://journals.lww.com/indjem/fulltext/2012/16001/Infections_in_patients_with_diabetes_mellitus__A.6.aspxUrination, weight loss, blurry vision & other symptoms:https://crsubscription.com/journals/pharmacy/pharmacology/articles/2020/Diabetes%20mellitus%20[48-58].pdfDisclaimer: 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 Hidden Diabetes0:21 Healing1:00 Immunity & Infections1:40 Peeing and Thirst3:40 Eyesight4:23 Fatigue5:09 Hunger5:45 Finger & Toe Sensations6:03 Skin6:56 Mood7:21 ED7:34 Weight8:01 What to do Learn more about your ad choices. Visit megaphone.fm/adchoices

are small dense LDLs (sdLDL) more atherogenic or is LDL particle number more relevant? a look at the evidence on particle size vs particle numberfull podcast episode: https://www.youtube.com/watch?v=8jg9devGbkU Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://link.springer.com/article/10.1007/s11883-004-0050-5https://link.springer.com/book/10.1007/978-1-59745-533-6 (chapter 29)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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Does soy cause gynecomastia aka manboobs? Do the phytoestrogens in soy lower testosterone or cause breasts on men? A look at reported cases of soy-related gynecomastia, testosterone and estrogen levels. Gynecomastia tied to foods other than soyDoes eating soy cause manboobs?Gynecomastia can be caused by hormones. can soy also cause gynecomastia aka breasts on men?Soy contains phytoestrogens. estrogen after the female hormone. chemical structure similar to estrogenthe manboobs story took off after a case of gynecomastia in a man drinking a lot of soy milkscientists dispute the cause of gynecomastia: “not necessarily due to the phytoestrogens” in soy. it probably was related to the soy drink, when he stopped it his gynecomastia resolved. lets say it was the phytoestrogens, how common is gynecomastia tied to soy consumption? only a couple cases tying gynecomastia to soy.8y old boy with gynecomastia eating a lot of processed soy foods. soy nuggets, soy crumbles, soy chili. most reputable sources: soy is healthyBillions of people eating soy. tied to processed soy products not soy itselfif soy caused gynecomastia Japanese men would have breasts?maybe western men cant handle the phytoestrogens? Asian men dont have breasts. randomized trial: soy with or without phytoestrogens, “no changes in breast tissue”maybe only adults can handle phytoestrogens? study: children drinking soy formula vs no soy. none of the boys developed gynecomastia; "soy protein formula in early life does not seem to produce estrogen-like hormonal effects”ok so maybe eating soy doesn’t give me manboobs, but maybe it lowers my testosterone?Rats fed phytoestrogens have lower testosterone. amount of phytoestrogen that lowered testosterone was v. high compared to normal human consumptiondoes soy and phytoestrogen lower testosterone in humans?study found “No significant effect of soy protein or isoflavone (that’s the phytoestrogens) on Testosterone level”“neither soy protein nor isoflavones affect reproductive hormone concentrations in men”They looked at soy foods like tofu and soy milk, soy grits, soy flour as well as phytoestrogen supplementsoverview:“neither isoflavone supplements nor soy itself affect testosterone levels. no evidence that isoflavone affects estrogen levels in men”“isoflavones do not exert feminizing effects on men”“men can feel confident that making soy a part of their diet will not compromise their virility or reproductive health”so soy contains phytoestrogens which look like estrogen but the physiological role is differentin clinical trials phytoestrogens have no effect on many biological processes known to be affected by estrogen. in some cases they even do the opposite of estrogenit’s funny that people associate soy with gynecomastia because other foods are linked to a lot more casesgynecomastia reported in young boys in Puerto rico, meat samples with higher estrogen levels suspected outbreak in Italy with gynecomastia in very young girls and boys, poultry and beef suspected to be the cause.manboobs are a very common issue in our society but they’re not coming from soy. soy is health-promoting. edamame, tempeh, tofu. Some soymilk is ok tooif you're allergic or can't have soy, that’s ok, soy is not essential, you can have a healthy diet without soywe focused on gynecomastia today but we have a lot more soy material in the works. more detail on soy-based imitation meatsConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.sciencedirect.com/science/article/pii/S1530891X20433038https://www.endocrinepractice.org/article/S1530-891X(20)43301-4/fulltexthttps://www.degruyter.com/document/doi/10.1515/jpem-2020-0397/htmlhttps://academic.oup.com/jcem/article/102/2/425/2972 Learn more about your ad choices. Visit megaphone.fm/adchoices

"High Cholesterol" doesn´t cause Heart Disease. This does.Formula to measure disease-causing vehicles for free: https://youtu.be/RQdL3e0cBlIHow to shut down inflammation naturally:https://youtu.be/ddr51Tc3AEgConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:mismatch between cholesterol and vehicleshttps://pubmed.ncbi.nlm.nih.gov/22621796/plaque reversal with diethttps://www.thelancet.com/journals/lancet/article/PIIS0140-6736(22)00122-2/abstracthttps://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214French trialhttps://pubmed.ncbi.nlm.nih.gov/7911176/DASHhttps://pubmed.ncbi.nlm.nih.gov/33341413/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 #GilCarvalho0:00 Root Cause4:12 The plot thickens6:10 The nastiest players7:09 Accelerants Learn more about your ad choices. Visit megaphone.fm/adchoices

A look at chia seed bioavailability. Ground/milled chia seeds? Soaked in a chia seed pudding? Whole?? How to get the most nutrition out of our chia seeds and how to locate and sift through reliable scientific informationDo chia seeds have to be ground up? This is a good question. If we eat chia seeds whole, do we get any of the nutrition or are the seeds just going for a ride in our gut?On Google Scholar we get almost 70k results for chia seeds.Structure of chia seed, chia seed oil, etc. Let's make the search more specific: "chia seed whole". Study on chia fed ground or whole but... in rats. Second one talks about milled chia, that’s ground, and whole chia. "Chia seed supplementation and disease risk"Abstract: "The study assessed the effectiveness of milled and whole chia seed. ALA increased 58%"ALA is an essential fat that chia has a lot of. Its an omega3. So ALA increased 58% and EPA (that’s another omega3) 39% in the milled chia seed group compared to nonsignificant changes with whole chia seed. That’s what we’re looking for, comparing whole chia seeds and ground seeds.Figure 1 shows ALA. With whole chia, before and after there’s no difference. With milled seeds you see a significant increase in ALA. We could go over how much chia they were fed and for how long. So this is saying we need to grind chia seeds to get those healthy omega3 fats. Whole chia seeds don’t do much.What about soaked chia? When we make chia puddings we don’t grind. We soak. And the seeds look really different.So if we search chia seed ALA water, 1st one talks about “Chia seed and placebo mixed with water and consumed after 10 minutes”. And it says something about ALA. "ALA increased 24% in chia seed". So soaking also worksSo both soaking and grinding seem to improve the absorption of omega3s from chia. One option: mix it up, have it milled on your cereal sometimes and as chia puddings other times. Last week’s video on omega 3s.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.liebertpub.com/doi/abs/10.1089/acm.2011.0443https://www.sciencedirect.com/science/article/pii/S027153170900089XDisclaimer: 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

High cholesterol on a plant-based diet? Tweaks for high cholesterol levels even on a plant-based or plant-rich diet. High cholesterol can also happen to vegetarians, vegans etc. 5 Tips to deal with high LDL-cholesterol (or total cholesterol) in this setting.Vegetarian but cholesterol still runs high.There are several determinants of cholesterol levels. the cholesterol in our food is one of them. A vegetarian diet can be higher or lower in cholesterol.A bigger determinant of blood cholesterol is saturated fat. in general plant-rich diets are lower in saturated fat and they tend to lower cholesterol levelsTropical oils like coconut and palm oil are very high in saturated fat and they raise LDL-cholesterol. they can raise lipids even on plant-based dietscoffee can also raise cholesterol.genetic factors can keep cholesterol higher in some people.Cholesterol is not the only factor. The decision to start a cholesterol-lowering drug like a statin considers family history, diabetes, smoking together with how high your cholesterol is. our viewer has good blood pressurecholesterol is an indicator. the key to cardiovascular risk are the cholesterol carriers in our blood, lipoproteins, which we can measure with apoBcholesterol can be a high with normal apoB. those people are NOT at higher risk. so if you’ve done a lot of troubleshooting but your cholesterol is still not where you want it, consider taking a look at apoBstatins. like any medication , statins have side effects but for people at risk the benefits far outweigh the risks. if statins don’t agree with you there are other classes of drugs that are very effective at lowering cholesterolyou have every right to decline statins. carefully weig the pros and consConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: 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

Is Olive Oil good for you? Does it harm artery function, i.e. is olive oil bad for you? An objective look at the evidence on health effects of olive oil. Good or bad? Healthy or harmful? Let's find out.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaIs olive oil good for you? Olive oil has a heart-healthy reputation, but studies suggest a negative effect on our arteries after eating olive oil. So is olive oil is bad for you? Tricky to label things good or bad based on individual tests.Olive oil can lower inflammatory molecules.We decide if something is good for us or bad for us from all the evidence. Olive oil improves FMD long-term: "FMD was increased in individuals subjected to olive oil”Olive oil and heart disease? People who eat more olive oil have lower risk. Is olive oil good for you then? Maybe people who eat more olive oil also eat more salad and that makes them healthier not the oil per se.What we need is to split people randomly and ask half to eat more olive oil. PREDIMED looked at Mediterranean diets supplemented with nuts or olive oil. Other studies indicate that olive oil can improve glucose levels and prevent oxidative stress.We can be skeptical that olive oil is good for us. But hard to make a case that olive oil causes heart disease or olive oil is bad for us. I’m not pro or against olive oil. Olive oil is high in calories, right? Olive oil is not fattening per se. Some people eat a lot of olive oil and lose weight. Olive oil adds calories, but that doesn’t mean the oil is bad for you. Eliminating oils can cut calories for some, others can maintain a healthy weight while eating oil.But isn’t olive oil really high in saturated fat? Doesn’t that mean olive oil is bad for us? If we’re excluding olive oil because of saturated fat we have to exclude some nuts too.This idea of olive oil is bad for you goes back to shrinking of plaque on low-fat diets. If u have established heart disease and you want to play safe, no olive oil, ok.But does that mean we have to tell the whole world that olive oil is poison? In this paper the authors put olive oil in the beneficial group. They suggest olive oil is good for you. The evidence does not say olive oil is bad for us, period. It depends on a lot of factors What about Blood lipids? In some trials adding olive oil had no effect, others show nuts lowering cholesterol and triglycerides more than olive oil. If you have olive oil and great blood lipids, ok. But if you have cholesterol issues, olive oil is something you may want to try playing withSmoke point: oil starts to burn. Heating olive oil increases AGEs. Cooking olive oil 5mins increased AGEs. One option: add olive oil after cooking.If you have olive oil, go with Extra virgin. More benefits with polyphenol-rich oil as opposed to the refined versions like light olive oil.For most people, more olive oil would be an upgrade… Vicious nutrition wars over olive oil. Nobody needs olive oil. Is olive oil good for you or bad for you? It's less about the oil and more about the you.References:Olive oil and FMD https://www.sciencedirect.com/science/article/pii/S0735109700008962https://www.mdpi.com/2072-6643/7/9/5356/htmexercise / sleep and FMD:https://bit.ly/30lHFnJhttps://www.tandfonline.com/doi/full/10.3109/07420528.2012.654554other effects of olive oil:https://www.nature.com/articles/ejcn20118https://www.nature.com/articles/nutd201523https://bit.ly/2AS7wJChttps://bit.ly/3dJWBjtsex and blood pressure:https://pubmed.ncbi.nlm.nih.gov/949020/FMD and CV risk: https://bit.ly/3f2NuLeolive oil and heart disease/mortality:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4198773/https://academic.oup.com/ajcn/article/96/1/142/4571420htt Learn more about your ad choices. Visit megaphone.fm/adchoices

Doctor explains the best meal to reverse heart disease based on scienceHow to measure your Insulin Resistance:https://youtu.be/r_VmIaDbu1IHow to measure your visceral fat:https://youtu.be/WlVbeXCMHRIConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Tobaccohttps://www.sciencedirect.com/science/article/abs/pii/000293439290620Qhttps://www.bmj.com/content/315/7114/973.shortBlood Pressurehttps://www.nejm.org/doi/full/10.1056/NEJMoa2105675https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8055199/pdf/cir-143-1542.pdfDiabeteshttps://www.thelancet.com/journals/landia/article/PIIS2213-8587(20)30303-X/fulltextApoBhttps://academic.oup.com/eurheartj/article/38/32/2459/3745109Inflammationhttps://pubmed.ncbi.nlm.nih.gov/17375118/https://www.sciencedirect.com/science/article/pii/S0140673610621745Plaque reversal trialshttps://pubmed.ncbi.nlm.nih.gov/1973470/https://www.ahajournals.org/doi/full/10.1161/atvbaha.113.302327www.ahajournals.org/doi/full/10.1161/STROKEAHA.120.033214www.jacc.org/doi/full/10.1016/j.jcmg.2020.10.019Disclaimer: 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 Plaque & Heart Diesase1:49 The Causes3:11 Blood Pressure5:08 Diabetes7:00 ApoB9:27 Optimal ApoB11:29 ApoB FAQs13:01 Triglycerides14:25 HDL15:44 Is ApoB enough?16:48 lp(a)17:46 Inflammation19:29 Body fat21:21 Food & Blood Pressure23:09 Best foods for diabetes25:16 Best foods for ApoB26:38 Eggs27:24 Best foods for inflammation29:08 Fasting30:30 Reversing plaque31:58 2 meals to unclog arteries Learn more about your ad choices. Visit megaphone.fm/adchoices

How I cut my cholesterol, ApoB and triglycerides in half, step by stepConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:risk calculator: https://www.lpaclinicalguidance.com/TyG calculator: https://www.mdapp.co/tyg-index-calculator-359/HOMA-IR thresholds: https://www.sciencedirect.com/science/article/pii/S0925443920301654#bb0645Simvastatin lowers events and mortality: https://www.thelancet.com/pb/assets/raw/Lancet/pdfs/issue-10000/4s-statins.pdfPitavastatin and glucose metabolism: https://www.sciencedirect.com/science/article/abs/pii/S0021915015013519https://academic.oup.com/cardiovascres/article/118/17/3288/6541634Simvastatin and glucose metabolism: https://onlinelibrary.wiley.com/doi/abs/10.1002/pds.4020Statins & dementia, Alzheimer´s: https://pmc.ncbi.nlm.nih.gov/articles/PMC6078755/ 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 #GilCarvalho0:00 The worst bloods of my life2:10 Bad cholesterol & ApoB5:00 Glucose & Insulin Resistance6:00 lp(a)7:31 Calcium Score9:00 Optimizing ApoB11:26 Statin side effects13:38 Stronger statin14:30 Statins raise lp(a)!16:27 A new statin17:56 Liver and CK21:55 Ezetimibe25:56 Inflammation & overall risk Learn more about your ad choices. Visit megaphone.fm/adchoices

Lower ApoB In Weeks - Best Foods, Workout & Supplement (Science-backed)Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uYour ApoB is a key factor in heart disease risk, and you can significantly reduce your ApoB levels in a matter of weeks by focusing on the right strategies. This video explains the best foods scientifically proven to aid in lowering ApoB, promoting healthy eating for heart disease prevention. We also discuss a workout and supplement that can help you achieve even faster results, making it the best food to lower these cholesterol carriers.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(21)00086-6/fulltexthttps://journals.lww.com/md-journal/fulltext/2024/10180/effects_of_phytosterol_supplementation_on_lipid.73.aspxhttps://pmc.ncbi.nlm.nih.gov/articles/PMC6723959/https://pubs.acs.org/doi/10.1021/jf051505hhttps://www.mdpi.com/2072-6643/17/17/2791https://observatorio-api.fm.usp.br/server/api/core/bitstreams/4f5be84a-fcc1-4ead-9e16-d048e5a8948f/contenthttps://www.sciencedirect.com/science/article/pii/S0026049513003879https://www.sciencedirect.com/science/article/pii/S0002916522030076https://pubmed.ncbi.nlm.nih.gov/27821191/https://www.cambridge.org/core/journals/nutrition-research-reviews/article/nutritional-management-of-hyperapob/FF922E54AB1189F1AF2194888D99DA0Fhttps://onlinelibrary.wiley.com/doi/10.1111/j.1365-2796.2007.01806.xhttps://revista.nutricion.org/index.php/ncdh/article/view/985https://link.springer.com/article/10.1007/s40265-023-01841-4Disclaimer: 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 Regulating absorption2:37 Type of Protein3:02 Fat Type3:37 Microbiome4:28 Worst Foods5:53 Best diets6:58 Workout8:07 Best Supplements Learn more about your ad choices. Visit megaphone.fm/adchoices

Cardiologist Dr Pradip Jamnadas and Dr Carvalho have different views on seed oilsFull interview: https://youtu.be/MrjhptgsbAwConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Seed Oils vs butter/ghee for liver fat:https://pubmed.ncbi.nlm.nih.gov/38501177/https://pmc.ncbi.nlm.nih.gov/articles/PMC7082640/https://pubmed.ncbi.nlm.nih.gov/22492369/Seed oils & LDL:https://pmc.ncbi.nlm.nih.gov/articles/PMC6499508/Minnesotahttps://www.ahajournals.org/doi/pdf/10.1161/01.ATV.9.1.129https://www.bmj.com/content/353/bmj.i1246.full.pdf+htmlhttps://www.bmj.com/content/357/bmj.j2108.fullhttps://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510Disclaimer: 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 Seed Oils are processed1:21 Glycation2:24 Cell membranes3:10 Seed oils and cancer6:04 Seed oil vs butter9:46 Seed oils and sdLDL14:08 The Minnesota trial Learn more about your ad choices. Visit megaphone.fm/adchoices

Despite their health halo these foods hide an unhealthy secretConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Nutrient content of yogurt types: https://bmjopen.bmj.com/content/8/8/e021387la yogurt nutri facts: https://layogurt.com/yogurts/rich-creamy-lowfat/snickers nutri facts: https://www.snickers.co.uk/products/snickers-chocolate-bar-48g-bars-singlesflavored oats nutri facts:https://www.mykoshercart.com/products/quaker-instant-oatmeal-fruit-cream-variety-pack-40-pkfood poisoning stats: https://pmc.ncbi.nlm.nih.gov/articles/PMC3647642/pdf/11-1866.pdfDisclaimer: 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 Yogurt1:05 Oats2:02 Soup2:50 Agave nectar3:39 Prewashed greens5:48 Kombucha6:30 Granola Learn more about your ad choices. Visit megaphone.fm/adchoices

These are the nastiest comments I´ve ever gotten :(Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: 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 #GilCarvalho0:00 Poison1:08 Fit vs fat3:21 Shilling4:20 Establishment6:43 Anecdotes8:03 Too simple vs not enough9:01 Pharma9:51 Face is wrong11:06 Fraud12:14 Not a scientist Learn more about your ad choices. Visit megaphone.fm/adchoices

Plant milk is on the rise, but is it a healthy move? The study that changed my mind.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://pmc.ncbi.nlm.nih.gov/articles/PMC11340166/previous meta:https://www.sciencedirect.com/science/article/pii/S1756464621001481hard outcomes:https://www.sciencedirect.com/science/article/pii/S0002916522105332https://www.mdpi.com/2072-6643/16/7/986https://pmc.ncbi.nlm.nih.gov/articles/PMC8453418/pdf/dyaa007.pdfDisclaimer: 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 Dairy milk vs Soy1:00 The study2:30 Surprised3:26 Sugars4:43 Milk fat5:33 Body weight & fat6:50 Trust?8:30 5 trials9:28 Mechanisms9:57 End outcomes10:35 Conclusion Learn more about your ad choices. Visit megaphone.fm/adchoices

Our knowledge of coffee & cancer has evolved. Here´s what we know.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:IARC & hot coffee: https://smeo.org.mx/descargables/articulo-1.pdf18% less cancer: https://link.springer.com/content/pdf/10.1186/1471-2407-11-96.pdfLiver, endometrium: https://www.nature.com/articles/srep33711.pdfhttps://journals.lww.com/eurjcancerprev/abstract/2017/09000/coffee_and_the_risk_of_hepatocellular_carcinoma.2.aspxhttps://pmc.ncbi.nlm.nih.gov/articles/PMC5696634/Colorectal:https://www.mdpi.com/2072-6643/11/3/694https://pmc.ncbi.nlm.nih.gov/articles/PMC5386640/https://www.nature.com/articles/srep33711.pdfBreast:https://www.sciencedirect.com/science/article/abs/pii/S0090825813001698https://www.cambridge.org/core/journals/public-health-nutrition/article/does-coffee-tea-and-caffeine-consumption-reduce-the-risk-of-incident-breast-cancer-a-systematic-review-and-network-metaanalysis/9C2DE2DCA91F548E6898167852599BD8https://apm.amegroups.org/article/view/65733/htmlProstate:https://bmjopen.bmj.com/content/11/2/e038902?itid=lk_inline_enhanced-template%5Chttps://academic.oup.com/carcin/article-abstract/35/2/256/2463094https://web.archive.org/web/20210716161643id_/https://www.kjuo.or.kr/upload/pdf/kjuo-19-1-16.pdfhttps://www.nature.com/articles/srep33711.pdfSkin: https://www.nature.com/articles/srep33711.pdfLung:https://pubmed.ncbi.nlm.nih.gov/27021045/https://www.nature.com/articles/ejcn201596https://www.tandfonline.com/doi/abs/10.1080/01635581.2024.2348219Decaf:https://pmc.ncbi.nlm.nih.gov/articles/PMC5696634/https://bmjopen.bmj.com/content/7/5/e013739.abstracthttps://www.mdpi.com/2072-6643/11/3/694https://www.nature.com/articles/srep13410Disclaimer: 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 Coffee possibly carcinogenic1:20 Newer studies1:34 Liver2:24 Endometrium2:44 Colorectal3:46 Breast4:16 Others5:57 Bladder7:02 Lung7:40 One type causes cancer Learn more about your ad choices. Visit megaphone.fm/adchoices

every medicine you’ve ever taken is based on discoveries reported in scientific studiesstudies have a massive impact on our lives. we just published a study in a professional journal so let's take a look at the processwhen you think you made a significant discovery, you write up your findings and send them to a scientific journalthere are thousands of journals, so choosing the right one can be an art in itselfif the editors like your work, they sends it to other scientists anywhere in the world to evaluate itthat’s peer-review. later you receive anonymous reports labeled reviewer 1 and reviewer 2Peer-review is the key to scientific quality control. it sets studies apart from other sources. peer review is like churchill’s democracyOnce the paper is accepted the journal publishes it and future generations of scientists can refer back to it Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://onlinelibrary.wiley.com/doi/full/10.1002/bies.202000261Disclaimer: 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

Estimate your visceral fat in 5minutes for free with this simple science-backed testVisceral fat calculator: https://www.lih.lu/en/visceral-fat-calculator/ (NOTE: make sure to enter in metrics units or result will make no sense. Height in meters, weight in kg, waist and thigh circumference in centimeters. See below for conversions)(some viewers have reported weird results e.g. a visceral fat of zero when entering unusual body proportions e.g. a thigh circumference significantly larger than the waist. We´re attempting to clarify with the authors)formulas used:Women: 2.15 × Waist C − 3.63 × Proximal Thigh C + 1.46 × Age + 6.22 × BMI − 92.713Men: 6 × Waist C − 4.41 × proximal thigh C + 1.19 × Age − 213.65lb to kg converter: https://www.unitconverters.net/weight-and-mass/lbs-to-kg.htminch to cm converter: https://www.unitconverters.net/length/inches-to-cm.htmft to meters converter: https://www.unitconverters.net/length/feet-to-meters.htmVisceral fat index beats waist circumference alone (and is at least as good as DXA):https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20033Visceral fat index associates with cancer deaths, cardiovascular deaths and all-cause deaths better than BMI or waist circumference alone:https://pmc.ncbi.nlm.nih.gov/articles/PMC5241265/pdf/nihms799665.pdfVisceral fat index associates with fasting glucose, HbA1c, inflammatory markers, ApoB, LDL-cholesterol, triglycerides, Metabolic Syndrome better than BMI or waist circumference alone:https://pmc.ncbi.nlm.nih.gov/articles/PMC5513780/pdf/nihms875923.pdfVisceral fat index associates with hypertension, prediabetes/diabetes:https://www.nature.com/articles/s41598-021-88587-9.pdf 2021Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: 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 #GilCarvalho0:00 Measuring visceral fat0:48 Waist circumference1:40 Smart idea3:21 2 Body measurements4:53 Crunching the numbers Learn more about your ad choices. Visit megaphone.fm/adchoices

LDL? HDL? Triglycerides? The ultimate guide to understanding your numbers better than your DoctorConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:More info on LDL sizes (small, large etc):https://youtu.be/kplh30RmYo8https://youtu.be/BpEqZUyUK2QMore on VLDLs:https://youtu.be/xf5L9Fy5hNEHow to lower ApoB with diet:https://youtu.be/18FF4pYLxekThe plaque regression figure is fromhttps://academic.oup.com/eurheartj/article/38/32/2459/3745109Disclaimer: 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 Cholesterol & Triglycerides0:35 HDL1:10 3 types of Beads2:33 Lipid panel3:09 Total Cholesterol3:38 Triglycerides4:33 HDL cholesterol6:10 LDL cholesterol6:51 Small & large LDLs7:48 A problem8:35 Beads reign supreme9:40 Measuring Beads10:08 Easy cheap test Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Paul Saladino's claims on the Joe Rogan podcast: are they evidence-based? Yet another Joe Rogan podcast touching on nutrition...Most plants are inedible, most animals are edible. Health effects?Plants make chemicals called phytoalexins meant to dissuade animals from eating. we’ve assumed plants are good for us… what if these plant chemicals are not good for us?so plants make chemicals to defend themselves so maybe they’re unhealthy for us to eat. are phytoalexins harmful? phytoalexins have potent medicinal activities such as anticancer and neuroprotective properties. ‘the effects of alexins on human health highlight why scientists have suggested ‘mining’ plants for these molecules’I’m not saying we should eat plants to get alexins, but this does not argue against eating plants.we have to eliminate all plants (alexins and lectins) and all animals (TMAO and heme iron)?there are no nutrients in plants you cant get from animals. essential nutrients? thousands of nutrients exclusive to plants (phytonutrients).epidemiology is misleadingour ancestors ate very different diets, Some ate a lot of animals, some ate a lot of plantsearly humans ate grass seeds, Sorghum. Oats. nuts, fruits, seeds, vegetables, and other plants.anecdotes are weak as an argument to eat vegan, keto or meat all dayEverything has saturated fat. The problem is too much of some types of saturated fatconsuming PUFA in place of saturated fat reduces CHD in RCTseating unsaturated fats, predominantly found in plants, instead of saturated fat here’s another meta-analysis of RCTs. “lowering saturated fat and replacing with polyunsaturated vegetable oil reduced CVD by ≈30%""lowering saturated fat and replacing it with unsaturated fat, especially polyunsaturated fat, will lower the incidence of CVD”"reductions in cardiovascular outcomes when saturated fat = less than 10% of calories”“The USDA DGAs recommends limiting saturated fat to less than 10% of calories”. that leaves room for some saturated fat richer foods if you wantif your cholesterol is really good you don’t need to worry as much, if it’s high chances are you could tweak the saturated fat and see some improvement our body produces cholesterol, we don’t need to eat it but eating some cholesterol isn’t necessarily a problem. randomized clinical trial lowered LDL-cholesterol in 4k people. cardiovascular risk was reduced by 34% randomized clinical trial lowered LDL-cholesterol in 20k people. Coronary death was cut by 18% and major coronary events by 27%. randomized clinical trial lowered LDL-cholesterol in 4k people. It cut major coronary events by 24% and strokes by 31%. randomized clinical trial lowered LDL-cholesterol in 6k peopleConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Alexins: https://link.springer.com/article/10.1007%2Fs11101-020-09691-8TMAO: https://diabetes.diabetesjournals.org/content/68/9/1747.abstractAncestor diets:https://science.sciencemag.org/content/326/5960/1680.fullhttps://www.pnas.org/content/112/39/12075.abstracthttps://www.nationalgeographic.com/culture/food/the-plate/2015/09/11/ancient-oat-discovery-may-poke-more-holes-in-paleo-diet/https://science.sciencemag.org/content/367/6473/87https://www.pnas.org/content/113/51/14674Saturated fat: https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000252https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub2/fullhttps://health.gov/sites/default/files/2019-10/DGA_Cut-Down-On-Saturated-Fats.pdfLDL:https://www.sciencedirect.com/science/article/abs/pii/S0140673694905665www.sciencedirect.com/science/article/abs/pii/S0140673602093273https://www.nejm.org/doi/full/10.1056/nejm19961003335140 Learn more about your ad choices. Visit megaphone.fm/adchoices

Eating healthy is so expensive! Or is it? 9 key life-hacking tips to save big and help your health and your wealth.We all know we have to eat healthy to be healthy. But eating healthy is so expensive. Right?! Truth is some of the best foods are good for the body and the pocket. here's 9 tips to eat healthy and cheap.How much would food cost using all of these tips? Get ready for some major savingstip #1- Be flexible. If kale is too expensive, don’t eat it. Eat your local greens and save. I eat the local cabbage, it's dirt cheapThe famous blue zones with the centenarians vary in the details but the pattern is similar across. Lots of unprocessed plants. focus on the big picture and save.tip #2-legumes. at around a dollar a pound, they’re a dirt cheap source of protein. Some people want to eat healthier but not eliminate meat. doable. Diet is not all or nothing.What about prices? Average cost of a pound of beans/lentils in the US is $1.45. Matching for protein, red meat is ~4-5x more expensive than beans.Veggie burgers and processed soy can cost as much or more than meat. Beans and lentils deliver the biggest health bang for your buckLet’s lower those prices more. tip #3: bulk. Lentils at 72 cents if you buy in bulk. Red lentils, 64cents/lb. Barley, 87cents/lb. dirt cheap. oats for 90cents/lb. that’s 22cents/cup. breakfast of champs for 22 cents. flaxseed at a dollar a lb. $27 dollars for a bag that’ll last you for years. 1 tbspoon = less than 2 cents. with the 22 cents for the oatmeal that’s a 24 cent breakfast. Pay a quarter, still get changeWho said healthy food is expensive?Why buy at whole foods and leave your paycheck there when you can get it almost for free.tip #4: frozen vegetables aren’t worse than fresh. frozen mixed veggies, $1/lb. broccoli, $1.30/lb, corn $1, spinach $1.30/lbit’s even cheaper since there’s no waste. No money wastedtip #5: choosing where we shop saves big bucks. I can find fruit for 3x price difference. In LA, hispanic supermarkets are very cheap. Local farmer’s markets or fairs are cheaptip #6: forget organic. organic has a reputation for being healthier, but is it?jury is still out on whether organic provides any actual health benefit. if money is a problem, don’t sweat it, organic is probably not a huge factorBenefits of plant foods far outweigh any potential concern of pesticides and organictip #7: water. Americans spend more money on soft drinks than any other food item. $850/y for average householdYou can buy cheap chemical tests for common tap water contaminants. Home filter probably pays for itself in weeks or months with what you save from water bottles.Bottled water: an insane business model. You're selling something that’s essentially free. tip #8: make your own milk. soak, grind, filter. almond milk is $2-4 bucks in the US, if you buy almonds in bulk you can make it for $1.50oatmilk can be even cheapertip #9: batch cooking. buy in bulk, batch cook and freeze. Saves money and time. The habit to cook more at home saves big cash and does wonders for your health. Eating out of restaurants on a daily basis can be really rough on the health and the wealthHow cheap can we go for a healthy meal?Bulk Lentils 72cents/lb, that’s 18cents for 1 cup, spinach 1.30/lb so a cup would be 33cents. Sweet potato is less than a dollar a pound so 30cents per item. So we’re at 81cents per person. Let’s say condiments double the price, that’s $1.62 per person. Family of 4 dines for $6.48. healthy foods are expensive?!?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.nature.com/articles/ejcn2014228avg price data: https://www.bls.gov/regions/mid-atlantic/data/averageretailfoodandenergyprices_usandmidwest_table.htmbulk food: https://www.ifsbulk Learn more about your ad choices. Visit megaphone.fm/adchoices

This formula estimates your ApoB without another blood testConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0051607https://www.sciencedirect.com/science/article/pii/S0021915025000760Disclaimer: 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

What are the best protein foods? Do we require meat to get protein? Or are plant sources sufficient? Which is the best protein source? References:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4081456/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2937576/https://academic.oup.com/ajcn/article/100/1/278/4576571http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.538.8279&rep=rep1&type=pdfDisclaimer: 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

RFK Jr wants Americans to eat more tallow. But what are the health effects of consuming tallow?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.sciencedirect.com/science/article/pii/S002222752400186Xhttps://www.sciencedirect.com/science/article/abs/pii/S0308814625007666https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1981.tb04883.xhttps://www.ingentaconnect.com/content/ben/cnf/2019/00000015/00000007/art00008Exercise:https://www.sciencedirect.com/science/article/abs/pii/S0891584910014140https://link.springer.com/article/10.2165/00007256-200535120-00004Tallow vs corn oil for Oxidation:https://www.sciencedirect.com/science/article/abs/pii/S002191509900310XDeath risk of cooking with different Fats:https://link.springer.com/article/10.1186/s12916-021-01961-2Disclaimer: 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 Tallow & RFK0:59 What is tallow1:37 Bad arguments3:27 Nutrition4:26 Lipids5:29 Disease & Death6:32 Trans Fats7:30 Heat stability9:58 Oxidation12:03 Overall strategy Learn more about your ad choices. Visit megaphone.fm/adchoices

Vitamin B12 is an essential nutrient. Let's look at best Vitamin B12 sources, pitfalls, Vitamin B12 requirements and how to secure them.we need external vitamin b12 sources. we actually make B12 in our gut. B12 is produced by some bacteria in our colon but it’s past absorption 3 reliable sources of vitamin b12: Animal products, fortified foods and B12 supplementsliver: concentrated source of vitamin b12. Fish: salmon exceeds daily needs of b12. limits on B12 absorption: if you get your b12 from foods, it’s recommended you eat something with b12 a couple times a day. absorption: it requires 4 cups of cow milk to cover daily b12 requirements.eggs have vitamin b12 but not very absorbable, low bioavailability. some animal sources have more b12, some less, with a variety of those foods b12 adds upsome animal products are more effective b12 sources, some lessare b12 supplements a vegan thing? milk and eggs are not the best sources.in animal products, b12 is bound to protein, stomach acid breaks B12 apart so you can absorb it; b12 in fortified foods and supplements is in free formWith age, stomach acidity goes down, people can't absorb enough vitamin B12 from animal foods and turn to fortified foods or B12 supplements. if you rely on animal products for vitamin b12 keep an eye on those factorsfortified foods have b12 added: breakfast cereals, plant milks, nutritional yeast, imitation meats. can cover b12 needs in 1 serving. e.g. cup of cereal or fortified plant milkamericans get more vitamin b12 from cereal than any other food those foods contain a ton of B12 but there’s the absorption issue, our gut can’t absorb all the b12 we eat. whether you rely on animal foods or fortified foods, eat a b12 source 2-3x a day. e.g. for B12-fortified foods: bowl of cereal for breakfast, cup of plant milk latervitamin B12 supplements: B12 seems like a given but some studies indicate over 60% of vegetarians are b12 deficientomnivores have surprisingly high rates of b12 deficiency too!b12 stores last years so it can take a while for a B12 deficiency to set in. B12 is critical for red blood cell production, brain function and cardiovascular health. symptoms of b12 deficiency: fatigue, weakness, pale skin, tongue swellingb12 test kits for sale online. it’s possible to have b12 deficiency and have normal b12 levels. a more sensitive test of b12 status is methylmalonic acidwhatever you choose to eat, make sure to get b12. there’s a B12 pill and a sublingual tablet. Both work. b12 shots: for most people the oral route is finemost B12 supplements contain a form of b12 called cyanocobalamin, if you have kidney issues methylcobalamin may be betterrecommended dietary allowance or RDA: 2.4ug of b12 dailysome animal foods and B12-fortified foods cover B12 RDA but we don’t absorb all the b12 we take in, so it’s safer to eat b12-containing foods more than once a daysupplements: people used to recommend B12 daily supplements with hundreds of ugs but 50ug daily supplement is enough. 2000ug B12 once a week covered italready b12 deficient? you may benefit from higher dosages dailyvitamin B12 supplements: are supplements unnatural? factory farmed animals given b12 supplements. so b12 in animal products often come from supplementsall 3 sources are effective for getting enough b12 if you plan accordinglyB12 has been detected in mushrooms, algae, duckweed etc but they have low b12 amounts and human activity is uncertain. inactive b12 forms. b12 must be functionalwith current evidence, they’re not your safest B12 sourceyou can get b12 from animal products, daily supplements, B12-fortified foods or weekly supplementsmore on supplements: video on omegas and healthy fats. tired of supplements? here’s 7 nutrition facts I wish someone told me about long agoConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:Video on basics of iron:https://www.youtube.com/watch?v=h_sIN3EBo4AVit C boosts iron absorption:https://academic.oup.com/ajcn/article-abstract/30/2/235/4650136Heme iron and disease:https://www.sciencedirect.com/science/article/abs/pii/S0939475314002889https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0041641&type=printableGarlic/onion enhance iron absorption:https://pubs.acs.org/doi/abs/10.1021/jf100716tcarrots and iron absorption:https://www.sciencedirect.com/science/article/pii/S0308814610002888Disclaimer: 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!. Learn more about your ad choices. Visit megaphone.fm/adchoices

What is a complete protein? Which foods are complete proteins? What amino acids are found where? What are the best sources of complete proteins? In this video we explore the idea of "complete proteins", the amino acid balance of several foods and the concepts of "complementary proteins" and "protein combining".1st video of the Series on Protein: https://www.youtube.com/watch?v=_qndZ8_6vTkReferences:Position of the Academy of Nutrition and Dietetics:https://sci-hub.se/https://www.sciencedirect.com/science/article/pii/S2212267216311923Protein experts Young & Pellett:https://pdfs.semanticscholar.org/af38/9c20178e50ef0187ff3fe94cb47a401e9a8b.pdfDr. McDougall, ‘Plant foods have a complete amino acid composition’:https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000018905.97677.1FNimai Delgado's interview with Plant Based News: https://www.youtube.com/watch?v=2HUzxf-LPEE: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

Are Dr Malhotra´s views backed by science?Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaRelated Videos:Insulin Resistance & Heart Disease: https://youtu.be/pcp_uKo-wwMPlaque Reversal with diet: https://youtu.be/aiKo5vyKv2QStatins & life extension: https://youtu.be/P-3TWA2lLXESaturated Fat: https://youtu.be/mBFe1QattAUMinnesota Trial: https://youtu.be/taaEOY5E5IwHow to measure Insulin Resistance: https://youtu.be/r_VmIaDbu1IHow to Lower Insulin Resistance: https://youtu.be/ndx3Y96sLLAAdditional Resources and References:Risk calculator: https://www.lpaclinicalguidance.com/Statins and life extension, original analysis:https://bmjopen.bmj.com/content/bmjopen/5/9/e007118.full.pdfUpdated analysis:https://pubmed.ncbi.nlm.nih.gov/31073857/Different statins affect insulin resistance differently:https://www.sciencedirect.com/science/article/pii/S0014299923001838Plaque reduction with lipid-lowering agents:https://www.jacc.org/doi/full/10.1016/j.jacc.2019.08.012https://academic.oup.com/eurheartj/article/38/32/2459/3745109Insulin Resistance vs ApoB:https://pmc.ncbi.nlm.nih.gov/articles/PMC3040419/Video covering it: https://youtu.be/pcp_uKo-wwMIR not necessary:https://link.springer.com/article/10.1007/s00125-010-1803-zHalving CVD deaths with diet:https://pmc.ncbi.nlm.nih.gov/articles/PMC3230082/#ref4Reversal of plaque with diet:https://pubmed.ncbi.nlm.nih.gov/1973470/https://jamanetwork.com/journals/jama/article-abstract/188274https://pubmed.ncbi.nlm.nih.gov/1347091/https://www.ahajournals.org/doi/full/10.1161/atvbaha.113.302327https://www.sciencedirect.com/science/article/abs/pii/S0021915011005727www.ahajournals.org/doi/full/10.1161/STROKEAHA.120.033214https://www.jacc.org/doi/full/10.1016/j.jcmg.2020.10.019Video covering it: https://youtu.be/aiKo5vyKv2QSaturated Fat:https://www.nmcd-journal.com/article/S0939-4753(17)30237-5/abstracthttps://www.clinicalnutritionjournal.com/article/S0261-5614(20)30146-1/abstracthttps://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/fullhttps://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2831265Saturated Fat & IR:https://pmc.ncbi.nlm.nih.gov/articles/PMC4951141/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 #GilCarvalho0:00 Dr Malhotra0:50 Relative vs absolute risk2:57 Risk over time5:45 Low risk population8:10 High risk population9:53 Statins & life extension14:26 Statin benefit over time16:36 Insulin Resistance21:15 Sugar vs Fruit22:36 Ultraprocessed23:34 Best foods24:48 Reversing Heart Disease27:47 Saturated fat30:59 Butter vs olive oil32:04 Saturated Fat & Insulin Resistance33:37 Who can you trust34:53 Claims vs Evidence Learn more about your ad choices. Visit megaphone.fm/adchoices

Scientists tested low and high carb diets for visceral fat loss. The results are fascinatingConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:trial: https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00322-3/fulltextfat types & liver fat:https://pubmed.ncbi.nlm.nih.gov/22492369/https://pubmed.ncbi.nlm.nih.gov/29844096/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 #GilCarvalho0:00 Visceral fat0:40 3 diets head to head1:45 Diet goals3:12 Diet intake5:00 Results6:24 Weight loss or carbs?6:52 Calorie conundrum7:26 Fat types8:21 Conclusion8:58 Adherence Learn more about your ad choices. Visit megaphone.fm/adchoices

A clinical trial compared the 2 oils. The results were jaw-dropping.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://lipidworld.biomedcentral.com/articles/10.1186/s12944-021-01433-9Disclaimer: 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 Comparing oils1:00 Results2:08 Context & choice Learn more about your ad choices. Visit megaphone.fm/adchoices

RFK Jr´s New Food Guidelines just dropped. They shocked everyone.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 @toplandmediaLinks:Guidelines: https://cdn.realfood.gov/DGA.pdfDaily servings: https://cdn.realfood.gov/Daily%20Serving%20Sizes.pdfGuidelines website: https://realfood.gov/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 #GilCarvalho0:17 The Good2:17 The Surprises5:11 The not so good8:28 Funding10:00 Conclusion Learn more about your ad choices. Visit megaphone.fm/adchoices

Heart disease expert Dr. Ron Krauss covers 4 of the worst (and some of the best) foods for Heart HealthConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: 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 #GilCarvalho0:00 Best foods for the heart2:30 Seed oils3:13 Foods to avoid3:56 Carbs & grains Learn more about your ad choices. Visit megaphone.fm/adchoices

How can we kick our sugar addiction? Many of us have developed an addiction to refined sugar and seek expert advice on how to kick the sugar habit. We cover tricks and tips to overcome the addiction to artificial sugar and replace it with healthy foods.Download the Infographic here: https://www.facebook.com/DrGilCarvalho/posts/125393412210414Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uJoin the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/Link up with me on Twitter: https://twitter.com/NutritionMadeS3References:Sugar addiction:https://journals.lww.com/co-clinicalnutrition/Abstract/2013/07000/Sugar_addiction___pushing_the_drug_sugar_analogy.11.aspxhttps://www.ncbi.nlm.nih.gov/pubmed/19223127https://www.sciencedirect.com/science/article/abs/pii/S0031938405000065Sugar and dopamine release:https://www.sciencedirect.com/science/article/abs/pii/S0306452205004288Can we really get addicted to food? Podcast. Dr. Emeran Meyerhttps://emeranmayer.com/podcast/Are you addicted to sugar? You're not alone.If there’s one thing in nutrition everybody agrees with, it’s we eat too much sugar.Refined carbohydrates. They’re everywhere. White table sugar obviously, but also added sugar in every processed product at the store.That’s why its so hard to avoidBut! It can be done. Many People are able to cut back and even eliminate refined sugarI did it. I eliminated 100% of refined carbohydratesSo, let’s take a look at what experts advise to kick the sugar habit.The places where you normally binge are environmental cues.Mirror neurons. We’re social animals. What we see others do influences us whether we like it or not. Its not about knowing what to do, its about doing what we already know.Food binging is a habit that often happens when we’re alone. Overeating sugary foods give us a jolt of dopamine and some momentary pleasure, and it distracts us from the negative emotions.For some of us the sugar binging is a way to cope with traumatic events.Availability. I can organize my shopping, if I don’t have the junk food at home, I never eat it. Processed foods are created in labs to have the right mix of sugar, salt, fat and crunchiness to hook you.Avoid them altogether, replace them as much as possible with natural fruit and vegetablesThe other common trap is people try to go from white sugar to other sweetners. You want to reeducate your palate to natural sweetness and the taste of whole foods. Refined sugar is absorbed quickly and causes an unnatural, sharp peak of glucose in your blood. You want to be especially careful with soda. Its really easy to overconsume calories in a drink, and it gets you hooked on the artificial sweetness.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!.#SugarAddiction #KicktheSugar Learn more about your ad choices. Visit megaphone.fm/adchoices

Best science-based tips to blast that liver fatSubscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:21% reduction:https://onlinelibrary.wiley.com/doi/full/10.1002/hep.2312950% reduction:https://pmc.ncbi.nlm.nih.gov/articles/PMC4945989/cardio better for men?https://pubmed.ncbi.nlm.nih.gov/27639843/3 sessions/wk:https://pmc.ncbi.nlm.nih.gov/articles/PMC7925136/body weight exercises:https://pubmed.ncbi.nlm.nih.gov/27639843/HIIT:https://pubmed.ncbi.nlm.nih.gov/26265792/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 #GilCarvalho0:00 Exercise reverses liver fat0:36 Adding diet1:10 Weights vs cardio2:23 Best workout3:13 How long3:39 HIIT4:20 Sample week4:57 Diet Learn more about your ad choices. Visit megaphone.fm/adchoices

RFK Jr´s Dietary Guidelines are coming. Brace yourself.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaAdditional resources:Saturated fat & heart disease literature review:https://youtu.be/mBFe1QattAUSaturated fat lies (FAQs):https://youtu.be/taaEOY5E5IwSaturated fat effects on liver:https://youtu.be/a_YaAmXr0U0Effect on mortality:https://youtu.be/ftc1jAjqz70Disclaimer: 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 New guidelines = more butter0:48 RFK Jr1:54 Big Food2:49 The Playbook4:26 Tylenol5:06 The Guidelines: fallout Learn more about your ad choices. Visit megaphone.fm/adchoices

What are the best iron foods sources? Do we need steaks to get iron? Do we need iron supplements?Iron is one of the most misunderstood nutrients. Today we cover everything we need to know about iron.Which has the most iron: beef, lentils, milk or chia seeds? 3 oz steak = 14% of daily needs for the average woman. Men need less iron. lentils? 15.5%. Milk? no iron in milk. How bout chia? 77%. Chia’s got iron for days.2 tbsps of chia = almost 20% of iron needs.does that mean everybody needs chia? No. iron is everywhere.Iron is everywhere. We can get iron from animals or plants. So many worried about getting iron, iron deficiency, iron foods, iron supplements, and yet its abundant. it’s ‘iron-ic’. over a day do I get all the iron I need? that example maxs out iron needs for women.So finding iron in foods is not a problem. you dnt need meat for iron or steak to not be anemic. Plant foods have iron.plants have iron, but iron isn’t all equal. Is the iron in meat absorbed better? 2 types of iron, heme and non-heme. plants like lentils and sesame seeds only have nonheme iron is heme iron better absorbed? iron absorption depends on e.g. vitCIf there’s no vitC, we can absorb more iron from a meal containing meat. But if vitC is present, the difference goes away.does that mean if I don’t eat meat I have to eat oranges to get my iron? broccoli or bellpepper would give you enough vitC to get this effect coffee and tea also influence absorption of nonheme iron. they block absorption. So if u have trouble getting iron, have ur coffee and tea in between, not during meals.if heme and nonheme iron are absorbed differently, just mix it up and have both? some steak and some lentils? absorption is not their only difference. the health effects of heme and nonheme are also massively different.Heme iron has been tied to Higher risk of CVD. Cancer. Diabetes. specific to heme iron, the type found in meat.Each mg of heme iron has been associated to 7-27% higher risk of CVD. we need multiple mgs of iron per day so these studies suggest we lean on nonheme iron to meet our requirements.meat-free diets can contain more iron and ppl who don’t eat meat dnt have higher risk of iron anemia so all that iron in the plants is absorbed.if u have trouble getting iron, if u suffer from iron deficiency anemia, a supplement may be justified.differences in iron absorption btw diff people. So if u have trouble getting iron, veggies esp. vitC rich like broccoli and bellpeppers or lemon on ur legumes, avoid coffee and tea with ur meals, also iron-fortified cereal. these can increase iron absorption up to 10 times!getting most of our iron from plant foods = getting the healthiest kind, nonheme.I didn’t say ironic, didn’t say the issue of iron is a magnet for controversy.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:Meat-free diets can contain more iron:https://www.sciencedirect.com/science/article/pii/S0002822311002756vegetarians are not at higher risk of iron deficiency anemia than other groups:https://www.mja.com.au/journal/2013/199/4/iron-and-vegetarian-diets?inline=trueIron absorption and Vit C:https://academic.oup.com/ajcn/article-abstract/30/2/235/4650136when looking at whole diets as opposed to isolated meals effect of VitC less marked:https://academic.oup.com/ajcn/article/73/1/93/4729737drinks affect iron absorption:https://europepmc.org/abstract/med/6896705ea 1mg/d of heme iron associated with 7-27% higher risk of CHD:https://www.sciencedirect.com/science/article/pii/S0939475314002889https://link.springer.com/article/10.1007%2Fs00394-013-0535-5heme iron and stroke:https://www.ahajournals.org/doi/full/10.1161/STROKEAHA.112.679662heme iron and cancer:http://cancerpreventionresearch.aacrjournals.org/content/canprevres/4/2/177.full.pdfheme iron and diabetes:https Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr Lustig´s views on sugar, saturated fat, heart disease and seed oils examined.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Original videos:www.youtube.com/watch?v=dBnniua6-oMyoutube.com/watch?v=UhPskgH2HQAUPF intake: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855172/UPFs and overconsumption: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7soda & disease: https://www.thelancet.com/journals/lanepe/article/PIIS2666-7762(23)00190-4/fulltextsome fats lower LDL: https://www.sciencedirect.com/science/article/pii/S00222275203438937 countries: https://www.degruyterbrill.com/document/doi/10.4159/harvard.9780674497887.c15/htmlcorrelation coefficients: https://www.sciencedirect.com/science/article/pii/S0166223622001886saturated fat vs refined carbs: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/LDL size and heart disease:https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehaf207/8118996https://www.sciencedirect.com/science/article/abs/pii/S0021915006002590https://elifesciences.org/articles/58361low fat diets and refined carbs:https://www.frontiersin.org/articles/10.3389/fnut.2023.1220020/fullfructose vs glucose:https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.647600/fullhttps://www.ahajournals.org/doi/pdf/10.1161/HYPERTENSIONAHA.111.182311fructose and liver IR:https://www.sciencedirect.com/science/article/pii/S0002916522046974fat composition of dairy:https://www.researchgate.net/figure/Fatty-acids-composition-expressed-as-of-total-fatty-acids-in-butter-samples-given-as_tbl2_260979294https://pmc.ncbi.nlm.nih.gov/articles/PMC10668682/https://www.sciencedirect.com/science/article/pii/S0022030291785093ISaturated fat & liver fat: https://pubmed.ncbi.nlm.nih.gov/29844096/Omega 6s and inflammation: https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.114.010236https://www.sciencedirect.com/science/article/pii/S000291652200778XOmega 6s & mortality:https://link.springer.com/article/10.1186/s12916-021-01961-2Disclaimer: 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 Dr Lustig1:08 We´re overeating3:19 Soda & health5:39 Fructose7:39 Fat & LDL8:18 Causes of heart disease9:23 Ancel Keys & the 7 countries study15:40 LDL, large and small20:23 Fiber21:06 Fructose vs Glucose23:25 Alcohol25:03 Fruit27:59 Omega 3s29:40 Saturated fat & dairy32:44 Omega 6s & Seed oils37:01 Algae oil38:30 Overall impressions Learn more about your ad choices. Visit megaphone.fm/adchoices

Best potassium rich foods to avoid low potassium (hypokalemia) and potassium deficiency, as well as high potassium (hyperkalemia). Although bananas have a reputation for being potassium rich, many foods have a higher potassium content. Here's my TOP 10.Everyone associates potassium rich foods with bananas but there are many foods richer in potassium. Potassium-rich food #10 are black eyed peas. 1 cup has 60% more potassium than a banana.The recommended intake of potassium in the US is 4,700mg/day.Potassium-rich food #9 is edamame. A cup of shelled edamame has 676mg of potassium. To maintain healthy blood pressure it’s important to moderate sodium intake (salt), but potassium is also crucial. Sodium causes blood vessels to contract, while potassium causes them to dilate so to lower blood pressure we want to reduce sodium and increase potassium.Potassium-rich food #8 is lentils. 1 cup has more than 700mgs of potassium and 18g of protein.Potassium is crucial for nerve and muscle function. Having low potassium levels is called Hypokalemia and it can cause weakness, cramping and cardiac disfunction so you don’t want to risk a potassium deficiencyPotassium-rich food #7 is spinach. More than 800mgs of potassium per cup of cooked spinach. Twice the amount in a banana.Potassium-rich food #6 is acorn squash, with almost 900mgs potassium per cup.Having low potassium is bad but so is having it too high. That’s called hyperkalemia. Some foods that have been implicated in cases of hyperkalemia are fruit juice, sauces and dried fruit. So if your potassium is too high, you may want to moderate those.Potassium-rich food #5 is swiss chard at almost 1000mg potassium per cup.Potassium-rich food #4 is avocado. A whole avocado has around 1000mg of potassium. even half an avocado beats a bananaYour routine blood tests measure potassium levels as well as sodium.Potassium-rich food #3 is fish. Several types of fish are potassium rich. Salmon, halibut and tuna.Potassium-rich food #2 is beans. All legumes are packed with potassium but the top dogs are white beans, lima and adzuki. Phytates in beans bind to some minerals like potassium which may reduce their absorption. Reduce phytates by soaking overnight, discard soaking water and cook thoroughly.Potassium-rich food #1 is beet greens. at 1300mgs of potassium per cup.Next video: me getting a potassium-rich grocery haul Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.sciencedirect.com/science/article/abs/pii/S0308814609013624https://www.ajkd.org/action/showPdf?pii=S0272-6386%2820%2931045-3Disclaimer: 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

Atherosclerosis & Cholesterol. Are LDL, HDL and triglycerides good measures of atherosclerosis risk? A look at atherosclerosis, cholesterol and tips to dodge a heart attack.how to dodge a heart attack? let's look at atherosclerosis aka plaque and best lab tests to prevent itLDL? LDL-cholesterol? people call them both LDL. HDL? VLDL? IDL…cholesterol is carried in our bloodstream by lipoproteins. lipoproteins are the buses and cholesterol is the passengersome get stuck in the artery wall. if there’s a lot of lipoproteins in the blood, over the years this forms plaque aka atherosclerosisplaque can block blood flow and cause angina (chest pain when the heart muscle doesnt get enough blood). plaque can also break and clot causing a heart attacklipoproteins: LDL (low dens lipoprotein). VLDL or very low density lipoproteinLDL and VLDL are the same family. there’s other families of lipoproteins but these are the main ones that cause atherosclerosisthis family of lipoproteins includes LDLs, VLDLs etc. they all carry apoB.we can measure these lipoproteins by measuring apoBlipoproteins cause atherosclerosis but blood work measures LDL-cholesterol (cholesterol in LDL) and triglycerides. they estimate risk of atherosclerosisEuropean atherosclerosis society: LDL-cholesterol is a satisfactory surrogate for LDL particle number. so high LDL-cholesterol is a red flag. and same for triglyceridesonline: focus on LDL-cholesterol, ignoring triglycerides vs focus on triglycerides & ignoring LDL-cholesterolboth markers of lipoproteins that cause atherosclerosis. risk of atherosclerosis determined by apoB particles regardless of lipids… benefit of lipid-lowering (so, lowering cholesterol or triglycerides) proportional to reduction in apoB regardless of the change in LDL-Cholesterol or triglyceridesif LDL-cholesterol is high, number of LDL lipoproteins is often high. high LDL-cholesterol is a red flag and indicates high apoBcholesterol/triglycerides reflect lipoproteins. exceptions: lipoproteins rule, not LDL-cholesterol or triglyceridesnormal number of lipoproteins, normal apoB + high LDL-cholesterol/triglycerides=normal riskhigh lipoproteins, high apoB + normal cholesterol/triglycerides= high risk of atherosclerosisLDL-c/triglycerides are like the check engine light. checking engine directly = apoB HDL-cholesterol aka ‘good cholesterol’?people with high HDL-cholesterol tend to have less heart diseasecausal relationship? raise HDL-cholesterol specifically analysis: raising HDL-cholesterol did not lower atherosclerosis risk. raising HDL-cholesterol offers no CV protection“the effects on cardiovascular disease of foods or nutrients cannot be judged from changes in HDL cholesterol”HDL-cholesterol: correlates. doesn’t cause benefit. same for ratios using hdl-cholesterolraising my HDL-cholesterol does nothing for riskhigh HDL-cholesterol = distractionkey concepts to dodge atherosclerosis and a heart attack:1) high apoB buses, apoB lipoprots = risk of atherosclerosis2) We can measure apo B lipoproteins by measuring apoB3) LDL-cholesterol and triglycerides are useful but not perfect4) careful with HDL-cholestimproving our lipids including apoB: diet. more detail on lipids in your blood workConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://academic.oup.com/eurheartj/article/38/32/2459/3745109https://jamanetwork.com/journals/jama/article-abstract/2768850https://jamanetwork.com/journals/jamacardiology/article-abstract/2753612HDL-cholesterol:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103514/https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.119.044687Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, Learn more about your ad choices. Visit megaphone.fm/adchoices

Does eating oats cause weight gain? Do foods that cause glucose "spikes" cause fat gain? A look at the scientific evidence on these common questions.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:meta-analyses:https://www.sciencedirect.com/science/article/pii/S0002916523052553https://link.springer.com/article/10.1007/s00394-021-02763-1oats vs eggs:https://www.sciencedirect.com/science/article/pii/S0167527304001391https://www.mdpi.com/2072-6643/9/2/89red meat vs whole grains:https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0109606long-term:https://www.nejm.org/doi/full/10.1056/nejm199510193331602https://gut.bmj.com/content/gutjnl/50/3/332.full.pdf2x oats with placebo:https://r.jordan.im/download/nutrition/chang2013.pdfDisclaimer: 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 Oats & weight gain0:43 Meta-analyses2:30 Oats vs eggs3:05 Red meat vs whole grains4:09 Longer duration4:53 Larger amount6:44 Funding7:34 Summary & takeaways Learn more about your ad choices. Visit megaphone.fm/adchoices

New study claims saturated fat is harmless after all. Here´s how to make sense of this once and for all.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Recent analysis: https://www.jmaj.jp/detail.php?id=10.31662/jmaj.2024-0324Minnesota: https://www.ahajournals.org/doi/pdf/10.1161/01.ATV.9.1.129https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510https://ora.ox.ac.uk/objects/uuid:88eada84-ca2a-4532-a368-a19d9505a661/files/m55f7ec1f33ea125862304f45f21cc936Cochrane: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/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 Who´s lying?0:58 New study5:27 An outlier7:13 Followup10:13 On and off11:44 Age12:46 Trans Fats13:00 Other metas15:00 Exclusion16:53 Guidelines18:04 My diet decisions Learn more about your ad choices. Visit megaphone.fm/adchoices

The new USDA Dietary Guidelines are out. Can we trust the Guidelines? Is the USDA reliable? What do the new Dietary Guidelines get right and wrong? An objective look at the 2020 USDA Dietary GuidelinesThe new usda dietary guidelines were just released. The USDA guidelines are the official dietary recommendations for Americans they emphasize dietary patternsDo you eat an abundance and variety of fruits and vegetables? Is much more important than kale or sesame seeds specifically Its not about ‘super foods’they propose 3 healthy dietary patterns as example: omnivorous, mediterranean and vegetarian. so there's flexibility within a healthy diet6 food groups to focus on: 1) fruits and 2) vegetables almost 80% of Americans undereat fruit almost 90% undereat Vegetables 3) Grains; at least half should be whole grainsmost people overeat refined grains and undereat Whole grains“from the 1st edition of the guidelines Americans have fallen far short of meeting recommendations”I disagree with plenty in the usda guidelines but if americans followed the guidelines on grains, that would be a huge upgradeif ppl ignore them whats the point of the guidelines? governmental programs and reference for health professionals4) DairyCanada dropped the dairy in their last national guidelinesthe guidelines show dairy as a key food group, not an option. So that’s one of my main problems with these guidelines5) Protein foodsthey list animal and plant sources of proteinUSDA conflict of interests. healthy eating vs agricultural interestsusda = dpt of agriculturemany diseases in the west are linked to overconsumption so USDA is stuck. Telling people to eat less of some foods makes sense scientifically but it hurts agricultureguidelines must be issued by organization that only cares about the science6) oils (they mean unsaturated fat), they include nuts and seeds and seafood and avocadofoods of concern: added sugars, saturated fat (favor unsaturated, esp. polyunsaturated), sodium and alcoholguidelines innovated on recommendations for small childrenmy predictions for next guidelines: environmental impact, emphasis on plant protein, 3) dairy will lose emphasisConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Guidelines:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdfMyplate and diagnostic quiz:https://www.myplate.gov/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 Learn more about your ad choices. Visit megaphone.fm/adchoices

UPDATE: A resourceful viewer (see pinned comment below) contacted the website The Hill about this and they made multiple changes to the article accordingly!! updated version reflects many of the points made in this video: https://thehill.com/changing-america/well-being/longevity/552976-vegetarians-who-drink-and-smoke-a-lot-are-stillthank you to our incredible viewers and to The Hill. We should always assume best intentions.The website The Hill previously reported that "Vegetarians who drink and smoke a lot are still healthier than meat-eaters". Is this accurate?! What's behind this head-turning headline and how did it come about? An autopsy of media reporting on scientific findings and a primer on how to protect ourselves from confusion!A recent headline claimed vegetarians are healthier than meat-eaters even if they smoke and drink... a lot!! What is this news based on and does it have substance?THE HILL posted this attention-grabbing headline: Vegetarians who drink and smoke a lot are still healthier than meat-eaters, big new study findsbody of the article: “vegetarians are healthier than meat-lovers even if they are smokers and drinkers” they measured blood markers like cholesterol, vitamin D etc in vegetarians and meat eaters. some were higher in vegetarians, some were lower.They conclude the vegetarians had more favourable biomarkers. The model was adjusted for smoking, alcohol etc. that means they tried to isolate the effect of diet aside from other variables"the results were independent of lifestyle confounding factors". the biomarker differences they saw are when smoking and drinking are off the tableThe press release says the findings are unaffected by smoking and alcohol. We don’t know if they’re affected by smoking, they dont show the results with and without smoking. At least the press release still refers to biomarkersThe 1st website got rid of biomarkers and just says vegetarians are healthier, regardless of how much they drink and smoke. and the Hill says they’re healthier even if they drink and smoke a lotthe researchers adjusted for alcohol and tobacco, so their results are in a scenario where smoking and alcohol are NOT a factor. the opposite of what the headlines sayThe final headline is inaccurate on almost everything. Its inaccurate to say its when they drink and smoke and to say they’re healthier, they only measured biomarkers, and not all were better on vegetarians.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://thehill.com/changing-america/well-being/longevity/552976-vegetarians-who-drink-and-smoke-a-lot-are-stillhttps://www.studyfinds.org/vegetarians-healthier-than-meat-eaters/https://easo.org/vegetarians-have-healthier-biomarker-profiles-than-meat-eaters/https://drive.google.com/file/d/1x36ciytIkM2HWsrG-EYB-o4h2GpFSt-i/viewDisclaimer: 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

LDL cholesterol level: the difference between LDL and LDL cholesterol level; Is LDL-cholesterol truly 'bad' cholesterol? Is HDL-cholesterol protective? An in depth look at LDL cholesterol level and its physiological significance.LDL cholesterol level under 100mg/dL. LDL vs LDL-cholesterol, cholesterol is NOT the problem, HDL is NOT good cholesterol and LDL is not ‘bad’. lipoproteins carry fat. lipoproteins: low density lipoprotein or LDL vs high-density lipoprotein or HDL. lab results: LDL-cholesterol level, not LDL. lipoproteins (LDL) carry cholesterol. LDL-cholesterol is cholesterol carried in LDL lipoproteins. LDL lipoproteins = cars. LDL-cholesterol = passengersHDL-cholesterol = cholesterol traveling in HDL lipoproteins. add all cholesterol = Total cholesterol (lab results)Triglycerides in lipoproteins. LDL vs LDL-cholesterol level. good cholesterol and bad cholesterol? is LDL-cholesterol ‘bad’? animals with high LDL-cholesterol level, people with high LDL-cholesterol level = heart disease. people with low LDL-cholesterol level are health freaks?RCTs on LDL-cholesterol level: group with LDL-cholesterol level lowered has less heart disease. high LDL-cholesterol level is a problem. strong case that high LDL-cholesterol level is an issuewe have different levels of LDL-cholesterol. low ldl-cholesterol level from birth = less heart disease. ldl-cholesterol level not 100% in geneshigh LDL-cholesterol level spells trouble. "no longer an ‘LDL-Cholesterol hypothesis’. increased LDL-Cholesterol level causal; lowering LDL particles reduces events". “cholesterol-containing lipoproteins, particularly LDL cause CHD”does high LDL-cholesterol level cause heart disease? main problem are lipoproteins, not LDL-cholesterol. “number of lipoprotein particles rather than cholesterol or triglycerides”Heart disease caused by lipoproteins stuck in artery wall. lab results: LDL-cholesterol, triglycerides. apoB (carried by LDL) tells us number of lipoproteinsLDL-P (particles) = count of LDL lipoproteins. LDL lipoproteins = cause of heart disease. lab results: cholesterol... Is LDL-cholesterol level useless? for most people, more lipoproteins = more cholesterol, LDL-Cholesterol level = ok estimation non-HDL cholesterol (Total cholesterol - HDL-cholesterol) = cholesterol not carried by HDL lipoproteins. if LDL-cholesterol level is good, chances are LDL particles are ok. lipoproteins carry cholesterol. too many lipoproteins cause heart disease, esp. LDL. LDL-Cholesterol gives idea of LDL lipoproteinsis HDL good? high HDL-cholesterol = less heart disease. hence good cholesterol. BUT raising HDL-cholesterol or genetically high HDL-cholesterol isn't better“simplistic hypothesis for HDL-cholesterol: increasing levels reduces CV events". HDL not useless. HDL lipoproteins pull cholesterol from plaque. raising HDL-Cholesterol? people ask "how do I get my HDL higher" (they mean hdl-cholesterol, on lab results)very high HDL-cholesterol level associated with higher risk? high LDL-Cholesterol + HDL-Cholesterol? is HDL-Cholesterol “bad”? good vs bad cholesterol doesn’t match evidence. LDL isn’t “bad”. We all have LDL and LDL-cholesterol. LDL-cholesterol like other parametersConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3References:https://www.ahajournals.org/doi/10.1161/01.ATV.20.4.1068https://academic.oup.com/eurheartj/article/38/32/2459/3745109https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehz962/5735221https://academic.oup.com/eurheartj/article/41/1/111/5556353https://www.nejm.org/doi/full/10.1056/nejmoa054013https://bit.ly/2NiK5vQhttps://journals.plos.org/plosmedicine/article/file?id=10.1371/journal.pmed.1003062&type=printablehttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103514/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070150/https:// Learn more about your ad choices. Visit megaphone.fm/adchoices

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 @toplandmediaAttia´s response:https://x.com/PeterAttiaMD/status/2018350892395774116Disclaimer: 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 Epstein & Attia1:42 Response3:12 Renouncement6:18 Crucial distinction Learn more about your ad choices. Visit megaphone.fm/adchoices

ApoB is the main lipid risk factor for heart disease. Here are 3 actionable tips to lower ApoB and optimize cardiovascular health. Get your ApoB in tip top shape.how do we lower apoB? let’s tackle this, how to lower apoB, actionable tips1) What’s apoB?!?not sure what apoB is? you're not alone. apoB is a marker of lipoprotein particles in our blood, and specifically the atherogenic lipoproteins, the particles that accumulate in the artery wall and cause plaque, atherosclerosis, heart diseaseapoB is one of the key factors for plaque, more than cholesterol, ldl-cholesterol, hdl-cholesterol, triglycerides. keeping apoB in a healthy range is crucial for cardiovascular healthapoB = risk for heart disease, diabetes, length of life“higher apoB increases risk of coronary heart disease and type 2 diabetes. lowering apoB should prevent common diseases"desirable range for apoB = under 90mg/dL80+ studies on food and apoB. factors that lower apoB:Weight loss. apoB was reduced upon weight losswhen we lose weight, we produce less VLDLs (atherogenic particles), which can turn into LDLs. so less atherogenic particles and lower apoBUnsaturated fat lowers apoBShifting to Unsaturated fat has a robust apoB lowering effect. switching some carbohydrate with Unsaturated fat can also lower apoB“Replacement of carbohydrate by MUFA, not SFA, decreased plasma apoB” more unsaturated fats is key to lower apoBsoluble fiber lowers apoB, reduces absorption of cholesterol which helps lower apoB800mg/d of cholesterol raised apoBphytosterols lower apoBhigh levels of purified fructose can raise apoB. people drinking fructose-sweetened beverages had higher apoBtrans fats can raise apoBsoy protein may lower apoBwhich dietary patterns lower apoB? any pattern rich in unsaturated fats should be good for apoBMedications that help lower apoB: statins, pcsk9inhibitors, ezetimibe, omega3So those are the main 3 actionable tips to lower apoB Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(21)00086-6/fulltexthttps://pubmed.ncbi.nlm.nih.gov/27821191/https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/486567Disclaimer: 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