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Nutrition Made Simple!

The science of healthy eating broken down... in bite-size pieces. Myth-busting. Fact-checking.

Tasty, healthy food doesn't need to be complicated. Whether mediterranean, omnivore, pescaterian, vegetarian, vegan, keto, low carb or high carb, healthy nutrition can be simple and fun.

Nutrition Made Simple and Dr. Carvalho have no sponsors, affiliate deals or any ties to pharmaceutical or any other industry. Our content is fully independent.

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Today · 5 min
How to live a long life | The Science of Longevity
who hasn’t dreamed of eternal youth or at least, living a long healthy life? can science can help us maximize our longevity? A new study looks at factors that determine how long we get to live the researchers focused on natural genetic variants linked with high cholesterol, or being overweight and asked, do people carrying those variants live longer or shorter? They focused on diet, body weight, exercise, smoking, blood pressure, cholesterol, blood sugar, sleep and education. all important for general health, but which determine how long we live? Four factors stood out: Blood pressure, LDL-Cholesterol, smoking and education The 1st 3 are risk factors for heart disease (#1 cause of death). education helps make better choices re:lifestyle and disease prevention you're mindful of ur health and nutrition, you know more than average about health and disease which allows better choices. diabetes and increased BMI may be life-shortening factors as well HDL-cholesterol and triglycerides also came out with LDL-cholesterol, but LDL-Cholesterol was the strongest factor what about diet? they only had genetic variants predisposing for coffee and alcohol intake. Coffee didn’t affect longevity. Alcohol didn’t either, although alcohol dependence may have a mild life-shortening effect physical activity wasn't significant, so does it affect longevity? maybe the genetic variants used didn’t have a strong enough effect determinants of length of life: tobacco, blood pressure, LDL-Cholesterol and education (ability and resources to make these choices) longevity is 25% genes, 75% lifestyle. in the study they looked at genetic predisposition, but in real life, whether i have good blood pressure because i'm genetically gifted or because of my lifestyle, either way i reap the benefits maintaining good LDL-Cholesterol is about going easy on foods high in saturated fat like fatty meats or butter and leaning a bit more on sources of unsaturated fat and fiber: avocado, flax seeds, legumes, fruits and vegetables animal products: fish, lean meats and low-fat dairy are your best bets Blood pressure hinges on the balance between sodium and potassium. Going easy on ultraprocessed foods (main source of sodium) and having potassium-rich foods like leafy greens and beans video on potassium-rich foods and 3 tricks to beat your genetics and maximize your health! Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://onlinelibrary.wiley.com/doi/abs/10.1111/joim.13196 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
Today · 20 min
Fiber is NOT an essential nutrient, WHY are we eating it?
We keep being told fiber is healthy. Did scientists get it wrong? Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://www.thelancet.com/article/S0140-6736(18)31809-9/fulltext https://www.sciencedirect.com/science/article/abs/pii/S221226722030650X https://academic.oup.com/nutritionreviews/article-abstract/67/4/188/1901012 Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho 0:00 Fiber is not essential 1:30 Health impact of fiber 3:03 Randomized trials 3:42 Fiber, satiety and weight 4:42 Fiber & Cholesterol 5:28 Fiber, colon health & cancer 6:24 Fiber intolerance 7:18 Psyllium Husk 8:41 Reversing fiber intolerance 9:35 Many fiber types 10:48 Resistant Starch 11:35 Best bet 11:59 How much fiber 13:06 How to get it easily Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 12 min
Does Creatine cause Hair Loss?!? A Look at the Science
A recent new trial tested the effect of Creatine on Hair Loss. Here´s what they found. Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: 2009 Rugby trial: https://journals.lww.com/cjsportsmed/abstract/2009/09000/three_weeks_of_creatine_monohydrate.9.aspx 2021 FAQ paper: https://link.springer.com/content/pdf/10.1186/s12970-021-00412-w.pdf 2025 trial: https://pmc.ncbi.nlm.nih.gov/articles/PMC12020143/ Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho 0:00 Creatine & Hair Loss 2:00 Testosterone, DHT and Hair Loss 3:44 Scientists speak out 6:00 A new trial sheds light 7:00 Unanswered Qs 8:03 Conclusion Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 4 min
Healthiest vegetables on Earth!! (science-backed)
Fruits and vegetables are the healthiest foods on Earth. But vegetables vary tremendously in their health benefits. Today we take a quick look at the science: Which vegetable(s) take the prize of Healthiest on Earth? Previous video on healthiest fruits: https://www.youtube.com/watch?v=cjnLZ4g88YM&t=33s References: https://academic.oup.com/jn/article/133/9/2812/4688193 https://www.sciencedirect.com/science/article/pii/S0308814604000366 https://www.sciencedirect.com/science/article/pii/S0308814608006419 (full-text: https://www.richardbeliveau.org/wp-content/uploads/233.Boivin.pdf) legumes and survival: http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.538.8279&rep=rep1&type=pdf classic video on veggie health benefits by Dr. Greger: https://nutritionfacts.org/video/1-anticancer-vegetable/ 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
Today · 20 min
Doctor Reacts to Bryan Johnson´s Bloodwork
Bryan Johnson´s blood tests and list of medications contain some startling surprises Bryan Johnson´s full blood tests and notes: https://x.com/bryan_johnson/status/1912215143846723703 Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 IG:@gilcarvalho.md TT:@nutrition.made.simple Animations: Even Topland @toplandmedia Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho 0:00 Bryan Johnson 0:40 Speed of Aging 2:12 Pre-diabetic?! 5:06 Calcium score, Cholesterol, Heart Disease 11:02 Iron 12:47 Unnecessary Drugs Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 7 min
Carbs or fat? Which is the enemy?
Low carb or low fat? Countless fads and nutrition experts later, people are more confused than ever. Today we tackle this issue and clarify some misconceptions. Healthy Carrot Cake recipe (adapted from http://www.healthyeatingprogram.info/www.harmonizedcookery.com//2016/06/whole-food-carrot-cake.html and https://plantbasedcookingshow.com/2018/05/07/refined-sugar-oil-and-gluten-free-vegan-carrot-cake/ to make it even healthier): You will need: • 1/2 cup walnuts • 1/2 cup almonds • 1/4 cup shredded coconut (optional) • 1 teaspoon vanilla extract • 1/2 cup dates, pitted • 1/4 cup whole grain flour (oat or your choice) • 1/2 teaspoon each: cinnamon, cardamom, ginger, and nutmeg • 1 1/2 cups carrots, grated Frosting 1 1/2 cups raw cashews (soaked in water for 2 hours) 1/2 cup coconut milk (or other plant milk of choice) 8 medjool dates 1/4 cup lemon juice 1 tsp vanilla Directions: Preheat oven to 350 degrees. Place all ingredients EXCEPT carrots in a food processor. Blend well. Fold in carrots. Smooth into parchment paper-lined cake pan and bake for 20 minutes. Meanwhile prepare frosting: add all ingredients to blender and blend until silky smooth. Serve and enjoy. References: High carb diets maximize longevity in animals: https://www.sciencedirect.com/science/article/pii/S053155651300034X http://www.pnas.org/content/105/7/2498.short https://www.sciencedirect.com/science/article/pii/S1550413114000655 Low carb diets associated with increased mortality in humans: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2796.2007.01774.x http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0055030 https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext Some of the longest-lived populations in the world have diets very high in carbohydrate: https://www.tandfonline.com/doi/full/10.1080/07315724.2009.10718117?casa_token=ehI_cXmn6_0AAAAA:xPMrbFOjBjpXaBUqKukgdWECI-tlLi5I8W2KM6roWCdDl5ysGmiUhWq5GiR2PLd48Zl_Ifhe63qJQVM Vegetable fats lower risk of cardiovascular disease and diabetes, animal fats increase it: https://www.ingentaconnect.com/content/wk/cir/2017/00000136/00000003/art00001 https://academic.oup.com/ajcn/article/78/1/91/4689902 https://www.researchgate.net/publication/14861337_Relationship_of_dietary_saturated_fatty_acids_and_body_habitus_to_serum_insulin_concentrations_The_Normative_Aging_Study https://academic.oup.com/eurheartj/article/28/19/2375/494218 https://link.springer.com/article/10.1007/s00125-006-0211-x https://academic.oup.com/aje/article/173/3/319/129763 http://care.diabetesjournals.org/content/27/9/2108.short https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext 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
Today · 31 min
Doctor Fact-checks Andrew Huberman´s Most Controversial Health Claims
Huberman Lab´s views Examined. Testosterone, Caffeine, Cold Plunges, Dopamine, AG1 Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 IG:@gilcarvalho.md TT:@nutrition.made.simple Animations: Even Topland @toplandmedia References: Fadogia & Testosterone: https://consensus.app/search/fadogia-agrestis-safety-and-toxicity/ZpZgTIjCRpi4ZtwiDn-ixQ/ https://www.sciencedirect.com/science/article/abs/pii/S0378874107005296 https://pubmed.ncbi.nlm.nih.gov/16281088/ Caffeine https://pmc.ncbi.nlm.nih.gov/articles/PMC10930107/ https://www.nature.com/articles/s41598-021-98376-z https://pmc.ncbi.nlm.nih.gov/articles/PMC2257922/ Cold & Dopamine: https://pubmed.ncbi.nlm.nih.gov/10751106/ https://navinetics.com/wp-content/uploads/2021-Cocaine-Induced-Changes-of-Nucleus-Accumbens-Dopamine-Concentration-Using.pdf AG1: https://pmc.ncbi.nlm.nih.gov/articles/PMC12481523/ https://cdn.nutrition.org/article/S2475-2991(25)02868-9/fulltext Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho 0:00 Huberman 1:02 Testosterone 6:00 Cold plunges & Dopamine 13:10 Caffeine delay 16:49 AG1 21:11 Final thoughts Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 11 min
Weight Loss Tips and Myths | The Science of Weight Loss
Weight loss tips. What the science of obesity and weight loss teaches us about hormones, carbohydrates and fat. Common myths and weight loss tips to help you succeed. Weight loss tips like portion control, cutting calories and avoiding carbs miss the point. "just eat less calories. Less calories, less weight". that assumes we burn calories at a constant rate. When we lose weight our hormones (leptin) change and we burn less calories. Effort to eat less may go to waste. Hormone changes also make us hungrier. We try to ditch the fat stores, our body holds on to them. So people lose weight then hit a plateau or put the weight back on. This doesn't mean calories don’t matter for weight loss. Calories matter. People struggle with weight loss when they try to ‘eat less’. "So it’s impossible to lose weight? That’s your weight loss tips?" no! one model of weight loss suggests that calories are not all created equal and the main cause of obesity and weight gain are carbohydrates and insulin. "he better get to the weight loss tips..." model: cutting carbs is the key to weight loss. Millions flocked to low carb diets. Is cutting carbs really the key to weight loss? 2 weight loss diets, 30% less calories, in 1 those calories came from carbohydrate, in the other from fat. carbohydrate theory says only low carb diet should deliver weight loss, low fat should do nothing. both led to weight loss. the low fat diet even did a little better. "so the weight loss tips are to cut calories from fat?" The msg is not that low fat ‘wins’. Both diets led to weight loss. Cutting carbs wasn’t necessary and insulin didn’t seem to matter. Analysis: energy expenditure (calories burnt) and fat loss were better on low fat than low carb diets. Maybe carbohydrate and insulin play a role in specific contexts. We can lose weight by cutting carbs. We can lose weight with or without cutting carbs! Low-carb diets not superior to other diets for weight loss. "We’re here for weight loss tips, not studies" studies are artificial. easy to over-eat. maybe cutting carbs doesn’t burn more calories but makes us feel fuller so we eat less? People eating ad lib ate more on a low carb diet than on low fat. 700 calories /day. And lost less fat. Maybe low fat food was nasty? They rated both diets equally satisfying. Data doesn't support insulin as main driver of obesity. low carb vs low fat is a distraction. All weight loss tips avoid ultraprocessed foods (refined carbohydrates, sugary drinks). People on processed diet eat more calories and put on more fat even if macronutrients are matched. Calorie density. Calorie dilute foods make us feel full with less calories. Fiber. Microbiome. Unprocessed whole foods are well accepted. "trying to ‘eat less’ is ineffective weight loss tip; fat loss makes us burn less calories and feel hungrier; carbs and insulin are not key to weight loss, cutting carbs not necessary; avoiding ultraprocessed foods like refined carbs and sugary drinks is common weight loss strategy. Other weight loss tips?" We can lose weight on unprocessed diet, neither fat nor carbs seem to be key. But some may do better on low carb, low fat, or intermittent fasting. low carb can be done without cutting fiber or eating a lot of saturated fat. We don’t want to lose weight, we want to lose excess fat. The Scale can reward losing water weight or muscle mass. Exercise with weight lifting and adequate protein intake weight loss: When well rested, we crave less high calorie foods and eat smaller portions. sleep optimizes your metabolism and appetite. weight loss is about sticking with diet. Avoid sacrifice diets. Build dietary pattern you love. Video: meal timing, eating at certain times of the day can help weight loss even without cutting calories. Strategies to cut processed foods like refined sugar Facebook: https://www.facebook.com/DrGilCarvalho/ Twitte Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 8 min
Coffee or tea, which is better for you?
Which popular drink comes out on top? Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://pmc.ncbi.nlm.nih.gov/articles/PMC5696634/ https://www.sciencedirect.com/science/article/abs/pii/S1050173821000888 https://link.springer.com/article/10.1007/s10654-014-9960-x https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1021405/full https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.113.005925 https://www.sciencedirect.com/science/article/abs/pii/S0261561416001035 https://pubmed.ncbi.nlm.nih.gov/37523229/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5522147 Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho 0:00 Caffeine 1:06 What´s in your beverage? 1:56 Cancer 4:01 Metabolic Syndrome & Brain Health 4:38 Downsides of coffee 4:55 Other risks Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 8 min
Medical school taught me nothing about nutrition
Do doctors understand nutrition? I learned almost nothing about nutrition in med school and it has taken me several years to become familiar with the astounding available science on nutrition. References: Maintaining a healthy diet in 2019 (video): https://www.youtube.com/watch?v=EkdhQ7dF94Y how to find and access scientific studies: https://www.youtube.com/watch?v=GSYuvnKHREg Nutrition in med school https://www.aamc.org/download/451374/data/nutriritoneducationinusmedschools.pdf doctors feel unprepared to discuss nutrition https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2779722/ reversal of heart disease through dietary changes: https://www.sciencedirect.com/science/article/pii/014067369091656U https://www.ncbi.nlm.nih.gov/pubmed/25198208/In reversal of diabetes and high blood pressure through dietary changes: http://www.airitilibrary.com/Publication/alDetailedMesh?docid=21622477-201208-201402240042-201402240042-364-371 https://www.ncbi.nlm.nih.gov/pubmed/495550 57% of today’s children are expected to become obese adults https://www.nejm.org/doi/full/10.1056/NEJMoa1703860 childhood obesity stats https://www.cdc.gov/healthyschools/obesity/facts.htm 61% of ppl believe physicians are a “very credible” source of nutrition information: http://www.eatrightpro.org/~/media/eatrightpro%20files/media/trends%20and%20reviews/nutrition%20and%20you/trends_2008_where_did_you_hear_that.ashx almost 50% in the US have heart disease: https://www.nbcnews.com/health/heart-health/nearly-half-americans-have-heart-or-blood-vessel-disease-new-n965421 https://www.ahajournals.org/doi/10.1161/CIR.0000000000000659 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
Today · 5 min
HDL doesn’t matter | #Keep’n it simple
Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u References: LDL correlates directly with heart disease, HDL inversely: http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.534.842&rep=rep1&type=pdf https://www.ahajournals.org/doi/10.1161/circulationaha.108.816181 direct tests confirm LDL is a factor in heart disease: https://academic.oup.com/eurheartj/article/38/32/2459/3745109 higher HDL via drugs or genetic mutation not associated with lower risk of heart disease: https://www.nejm.org/doi/full/10.1056/NEJMoa0706628 https://www.sciencedirect.com/science/article/pii/S0140673612603122 heart disease virtually nonexistent when LDL under 75mg/dL: http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.534.842&rep=rep1&type=pdf There’s bad cholesterol and good cholesterol. (LDL/HDL) LDL is baaaad cholesterol. It raises our risk of heart disease. HDL is good cholesterol. it pulls cholesterol out of our arteries so it protects us from heart disease. according to that story, we wana keep LDL low, and HDL high. And maaaybe if my LDL is high it doesn’t even matter that much, as long as I also raise my HDL? Just one tiny problem. It’s not true. When we look at population studies, yeah LDL levels correlate with heart disease, the more LDL the more heart disease. and HDL does show the opposite trend. The higher the HDL, the less likely people are to suffer from heart disease. So far so simple. BUT when scientists tested this idea more directly, things weren’t quite that simple. LDL was confirmed to be problematic, no surprise there. If we keep LDL down with drugs or a healthy diet, heart disease risk comes down. Also, people with mutations in their DNA that give them low LDL from birth have crazy low rates of heart disease. so LDL is a baaaad boy. How about HDL? Is it really protective? raising it using certain drugs doesnt help. And people with mutations giving them high HDL arent better off either. So when we look at all the evidence together, the current understanding is that raising HDL doesn’t seem to help. What about that idea that raising HDL makes up for having high LDL? No. that’s a little confusing… in the population studies, people with high HDL had less heart disease, but raising it doesnt’t help? maybe HDL is just a marker. It goes up together with other factors that are protective, but raising HDL itself doesn’t do much. raising HDL doesn’t help, so we don’t need to worry about it. We can focus our energy on getting that LDL down. LDL really is bad cholesterol. And, As for good cholesterol, the only good cholesterol is keeping that LDL under 75mg/dL, in that sweetspot where ur risk of heart disease is essentially nonexistent. 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
Today · 23 min
How to get your kids to eat their vegetables | Doctors weigh in
Doctors share tips to help kids eat more vegetables. We all know fruits and vegetables are healthy but how can we get our kids to eat them?! 14 tips from psychology and clinical experience to help kids enjoy and love vegetables you get fresh vegetables but your kids just wont eat them. We'll cover tips to help your kids love vegetables what the mother eats during pregnancy affects the baby’s preferences after birth the baby learns to like the foods mom eats during pregnancy what the mom eats is secreted in the milk so the baby is exposed to that taste. so if you're pregnant or breastfeeding, you have direct control over their preferences by eating vegetables during pregnancy/breastfeeding kid past breastfeeding? there’s some common advice to ‘sneak in’ the veggies. instead rely on the versatility of veggies. instead of steamed veggies, try sauteeing them steamed cauliflower vs cauliflower rice. 7 flavors of cauliflower rice don’t assume a vegetable is off the table because it wasnt welcome when served a certain way Maybe raw vegetables are a no-go but roasted veggies work Air-frying or Oven-frying veggies is another option zucchini noodles. Slices of zucchini are boring. this is a whole vegetable but in a fun shape spiralizing also works for carrots and a bunch of other veggies cauliflower pizza crust. cauliflower mash vegetable cutters explain the basics, "these are fruits and vegetables and this is candy, a 3yo is perfectly capable of understanding it Hunt gather parent: teaching the basics veggie cutter kits sometimes come with colored food picks. or make faces out of veggies. if kids are expected to eat their veggies but other people eat junk, that won't work a pediatrician's take on kids and vegetables. put cute vegetable pictures on the fridge door or buy children’s books talking about vegetables or use vegetables as toppings. lay out 6 or 7 vegetable options. Spinach, mushroom, broccoli, carrots, bellpeppers. the veggie topping buffet also works great for tacos or salad sauces or dips. Hummus, Tahini, Guacamole. Even nut butters. They can add flavor and dimension to vegetables, they’re rich in healthy fats and protein which many veggies are less concentrated in Smoothies with Fruit and greens. harness the sweetness of the fruit to get some veggies in there Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: pregnancy/breastfeeding: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1351272/ https://pubmed.ncbi.nlm.nih.gov/30982867/ https://academic.oup.com/chemse/article/25/6/729/271704 https://academic.oup.com/chemse/article/20/2/207/285969 https://pubmed.ncbi.nlm.nih.gov/1896276/ cauliflower rice 7 ways: https://www.youtube.com/watch?v=lpU2zRzhJkQ air-frying: https://www.youtube.com/watch?v=rVmihO-BOwg spiralizer: https://www.amazon.com/Handheld-Spiralizer-Vegetable-Nurch-Spaghetti/dp/B081V8ZS4Y/ref=sr_1_8 zucchini noodles: https://downshiftology.com/recipes/how-to-make-and-cook-zucchini-noodles-the-most-popular-methods/ https://www.wholesomeyum.com/how-to-make-zucchini-noodles/ cauliflower pizza crust (includes egg- and cheese-free option): https://www.asweetpeachef.com/how-to-make-cauliflower-pizza-crust/ cauliflower mash: https://www.asweetpeachef.com/cauliflower-mashed-potatoes/ veggie cutter kit: https://www.amazon.com/Vegetable-Cutters-Stainless-Cartoon-Supplement/dp/B07V5LV584 more ideas/tips: https://www.lizshealthytable.com/2018/04/02/19-ways-get-kids-eat-love-vegetables/ 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 Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 20 min
The REAL 7 Levels of Eating That Transform Your Health (Backed by Science)
Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 IG:@gilcarvalho.md TT:@nutrition.made.simple Animations: Even Topland @toplandmedia References: Hydration: https://pubmed.ncbi.nlm.nih.gov/14671205/ Energy drinks: https://www.health.harvard.edu/nutrition/are-energy-drinks-bad-for-you Ultraprocessed: https://pmc.ncbi.nlm.nih.gov/articles/PMC7946062/ Amino acids: https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/ Fantastic Fats: https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002087 Microbial Magic: https://pmc.ncbi.nlm.nih.gov/articles/PMC4991899/ https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6 https://pmc.ncbi.nlm.nih.gov/articles/PMC4680171/ Timing: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-consuming-later-evening-meal-v-earlier-evening-meal-on-weight-loss-during-a-weight-loss-diet-a-randomised-clinical-trial/B8967889CBD49D9AF2170F92457F8CD7 Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho 0:00 Foundational Fluids 3:01 Real Foods 05:16 Best Proteins 07:11 Fantastic Fats 08:29 Magic Microbes 11:27 Anti-inflammatory power 12:40 The How Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 12 min
How to reverse Metabolic Syndrome | NEW Trial
Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2841069 https://www.metabolismjournal.com/article/S0026-0495(19)30203-3/fulltext https://www.acpjournals.org/doi/full/10.7326/0003-4819-142-8-200504190-00009 Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho 0:00 Metabolic Syndrome 0:50 4 Habits 2:13 Remission 3:06 Long term 5:24 Making it better Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 9 min
Doctor Reviews OMAD (One Meal a Day)
OMAD (One Meal a Day) has become incredibly popular. What are the pros and cons of OMAD? Is eating one meal a day healthy? Is OMAD hype? An objective look at the science on OMAD. OMAD or one meal a day is a form of intermittent fasting where you eat once a day. OMAD has become extremely popular So I went over the science on OMAD 1. OMAD is simple. You eat once a day, within a 1h window, and you’re doing OMAD. No counting calories, no cutting out entire food groups, no complicated meal plans 2. OMAD can help cut calories. you eat less in one meal than if you ate all day. So it naturally cuts calories even if people aren’t focused on them. That can help lose weight with the usual metabolic improvements (glucose, etc) 3. OMAD saves time. Less time eating and cooking I don’t have anything for or against OMAD. As long as people are healthy, OMAD or IF, fine with me. concerns: 1. OMAD: it can be hard to fast for 23h/day. But that’s personal 2. Quality. I raised this in the intermittent fasting video. Fasting focuses on quantity. most people who promote fasting promote healthy foods? but OMAD marketed as cheat code: ‘You can eat or drink pretty much whatever you want on OMAD and as much as you want, as long as you do it during your scheduled mealtime’ Fasting won’t fix a bad diet. the real issue is not the fasting, it’s the feasting. It’s possible to lose weight and remain unhealthy. OMAD may help lose weight. then what? OMAD doesn't teach how to eat healthy so people go back to eating the way that created the problem. weight lost during fasting is regained unless there is a change to how people eat. So I hope everybody who’s fasting is eating super healthy! 3. Look at nutrient requirements on OMAD. run your OMAD meal through cronometer 4. if you have conditions like diabetes talk to your doctor before fasting (OMAD or otherwise) So: make sure I eat healthy foods between fasting, make sure I get my daily nutrients and make sure I don’t have a condition that makes it dangerous. Anything else? 5. OMAD may worsen glucose metabolism? 3 meals a day vs one. effect could come from eating only one meal or from when the meal was eaten time restricted feeding video: our circadian rhythm can affect our physiology and how we react to food. It’s part of chronobiology effect of meal timing: if people eat a snack late at night, they can have higher cholesterol and burn less fat than if they eat the same snack in the morning your body uses up more energy to process food in the morning than at night, so when you eat earlier you end up with less calories even if you eat the same amount of calories (diet-induced thermogenesis) we get hungrier, feel less satiated and crave more fatty foods at night than in the morning. many studies point to this circadian effect and suggest we front load our calories, a strong breakfast and lunch and lighter meals later I would do the OMAD meal in the morning or early afternoon (benefit of cutting calories from OMAD + chronobiology benefits of eating earlier in the day) with new diets it’s an educated guess. unanswered questions with OMAD. marketing claims are hypey. here’s the video on intermittent fasting and the one on meal timing Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia Video by Polina Tankilevitch, Pexels References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4122067/ www.ncbi.nlm.nih.gov/pmc/articles/PMC2121099/ https://journals.physiology.org/doi/pdf/10.1152/ajpregu.00115.2012 https://www.mdpi.com/2072-6643/12/5/1506 https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460 https://www.sciencedirect.com/science/article/pii/S1550413118302535 Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 15 min
If YOU Have Probiotics, You NEED To Stop!
For most people Probiotic Supplements are a waste of money and can actually cause harm. Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 IG:@gilcarvalho.md TT:@nutrition.made.simple Animations: Even Topland @toplandmedia References: https://pmc.ncbi.nlm.nih.gov/articles/PMC7572142/ Individual variation https://www.cell.com/cell/fulltext/S0092-8674(18)31102-4 Probiotics Can cause harm https://www.sciencedirect.com/science/article/pii/S0092867418311085 Fermented foods https://med.stanford.edu/nutrition/research/completed-studies/fefifo.html Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho 0:00 Probiotic Caution 1:26 Limitations of Probiotics 3:31 Harm 5:25 Legit Indications 6:36 Probiotic Food 9:52 Ironic Twist 10:26 Decision Time Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 7 min
Why nutrition seems sooo confusing (but really isn’t)
Nutrition is confusing for everyone. Even doctors. A key idea can dispel a LOT of confusion and give you peace of mind when it comes to food. healthy food is confusing. fat is good, fat is bad, carbs make you fat, etc. how can we have peace of mind when it comes to food? contradictions in nutrition: eggs are good, eggs are bad, it’s the fat, no it’s the sugar. smart people on both sides sure that the evidence is on THEIR side? How can that be? scientific evidence comes in 3 bags. lab experiments, population studies and clinical studies. confusing messages in nutrition show one bag while hiding the other 2. VERY confusing looking at all 3 bags = totality of evidence. lab experiments have less weight. human studies are stronger evidence. clinical trials weigh more than population studies lectins: People who eat more beans in clinical trials or population studies have better health outcomes. Also, cooking inactivates lectins. So concentrated raw lectins can be toxic to cells in the lab but the net effect of cooked beans in living breathing humans is overwhelmingly positive Saturated fat replaced with unhealthy food like processed carbs, risk stays high. in trials replacing it with whole grains, vegetables, nuts and seeds, some oils, the risk comes down Gluten: People who eat diets rich in whole grains, in population studies or clinical trials, have lower disease risk. ~2% of people are gluten intolerant and should avoid wheat/barley/rye, can eat the other 15 whole grains. the other 98% of the population can and should include whole grains in their dietary pattern People who eat olive oil have lower risk of CVD. Populations AND clinical trials. high levels of some fats are problematic, as we just saw, others are not. Nobody needs olive oil but eating some its not going to cause heart disease and if it replaces worse fats it's actually an upgrade refined carbs in excess are a problem, whole carbs are health-promoting Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia Additional links: more details on lectins/beans:https://www.youtube.com/watch?v=bY7of8J2s7g more details on saturated fat and heart disease risk: https://www.youtube.com/watch?v=6GM6ObTo30M more details on olive oil and heart disease risk: https://www.youtube.com/watch?v=bN6JJZw3m0A Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices
Today · 12 min
How she healed her IBS naturally | Irritable Bowel Syndrome
IBS (Irritable Bowel Syndrome) is a debilitating gastrointestinal disease. We cover the science and application of healing and reversing IBS. Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Join the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/ Link up with me on Twitter: https://twitter.com/NutritionMadeS3 References and Resources: Selected Peer-reviewed studies: https://www.nature.com/articles/nature12820?ref=vc.ru https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504379/ www.nature.com/articles/s41579-019-0256-8 https://www.sciencedirect.com/science/article/pii/S0092867416314647 Podcasts/interviews: https://plantproof.com/ex-vegans-their-gut-health-issues-with-gastroenterologist-dr-will-bulsiewiscz/ https://plantproof.com/managing-ibs-with-gastroenterologist-dr-sarina-pasricha/ IBS Support group: https://www.facebook.com/groups/helpforibs/ IBD Support group: https://www.facebook.com/groups/220420115395561 We’ll break down how she overcame her diagnosis of irritable bowel. My mom struggled with gastrointestinal problems for years. 7 or 8 bowel movements a day, pain, discomfort. GE diagnosed her with irritable bowel or IBS and gave her a list of foods to avoid (low FODMAP diet) all the experts talk about reintroduction. About how elimination diets are temporary. she probably had dysbiosis, an imbalance of the microbes in her gut dietary changes affect the composition of the microbes in our gut very quickly, within days and it’s possible to reintroduce fiber-rich foods without triggering IBS symptoms fiber feeds the bugs in our gut, and they return the favor by producing short-chain fatty acids, which are very beneficial for our intestinal epithelial cells by slowly putting those fiber-rich foods back, SCFAs should help heal her intestine 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!. #IBS #IrritableBowel Learn more about your ad choices. Visit megaphone.fm/adchoices
Yesterday · 12 min
Lab grown meat is here | Is it healthy?
Lab grown meat was just approved for the 1st time. Is lab meat healthy? What is the environmental impact of lab grown meat aka clean meat, and is it truly cruelty-free? A look at the facts behind lab grown meats. a lab grown chicken nugget can now be sold. others are developing lab grown steaks, pork, etc lab grown meats: cells from biopsy, cell bank can be grown indefinitely growth medium? growing cells in lab involves bovine serum. but chicken nugget company will grow their lab meats using plant serum lab grown meat & environment? lab grown meats could streamline process. study took 4days to grow a lab steak; thousands can be grown in parallel manufacturers: lab meats produce lower emissions than conventional meat. studies differ on environmental impact of cultured meats. we can't assume lab grown meats are more sustainable are lab meats healthy? cultured chicken may be nutritionally similar to conventional meat. we have more control over lab grown meats, so we can tweak composition to make them healthier we could create meats low in saturated fat. 1 study combined muscle cells with fat cells to get lean or fattier meats. we could engineer meat to get e.g. steak with the fat profile of walnuts that study used… rodent meat. rat steaks?! Mouse cells more common in the lab. we can apply technique to grow chicken or beef Churchill: "absurdity of growing a whole chicken to eat breast or wing; grow parts separately under a suitable medium." - lab grown meats may eliminate the type of iron found in meat. lab grown meats could avoid heme iron - conventional meat can be contaminated with bacteria. lab grown-meats aren’t exposed to feces - antibiotic-resistant bacteria detected in meats. muscle cells grown in clean environment in the lab may be antibiotic-free - animals treated with hormones to accelerate growth; growing muscle cells in the lab also requires growth factors. we need solid data on each lab grown meat will lab grown meats, aka clean meats perpetuate our dependence on meat? meat producers & lab meat business Some don’t eat meat and don’t need lab grown meats. but meat consumption projected to increase. most humans won't just drop the steaks imitation meats: we can make a plant burger but not a steak. so ways to produce meat that are less destructive are a godsend will lab grown meats stick? they made plant burgers that taste like meat, meat that tastes like meat should be easy. lab grown chicken nuggets said to taste like chicken lab-grown chicken used to cost 9k/lb. maybe it will get to same price as conventionally grown meat resistance to "frankenmeat". in 20y most meat projected not to come from slaughtered animals. maybe for our kids, meat grown in a lab will be normal vid on imitation meats. not into meat? 7 sources of plant protein Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 References: https://www.theguardian.com/environment/2020/dec/02/no-kill-lab-grown-meat-to-go-on-sale-for-first-time https://www.forbes.com/sites/susanlow/2020/06/01/are-you-ready-to-eat-lab-meat/?sh=a5a69904a955 https://www.smithsonianmag.com/smart-news/winston-churchill-imagined-lab-grown-hamburger-180967349/ https://www.theguardian.com/food/2020/dec/07/lab-grown-chicken-tastes-like-chicken-but-the-feeling-when-eating-it-is-more-complicated https://www.technologyreview.com/2017/03/15/106270/say-hello-to-finger-lickin-lab-grown-chicken/ https://www.theguardian.com/environment/2019/jun/12/most-meat-in-2040-will-not-come-from-slaughtered-animals-report environment: https://iopscience.iop.org/article/10.1088/1748-9326/aa6cd5/pdf https://www.sciencedirect.com/science/article/abs/pii/S030691921100090X https://pubs.acs.org/doi/abs/10.1021/es200130u https://www.frontiersin.org/articles/10.3389/fsufs.2019.00005/full https://sci-hub.st/https://pubs.acs.org/doi/10. Learn more about your ad choices. Visit megaphone.fm/adchoices
Yesterday · 7 min
How to start eating healthier TODAY (Key Mindset Shift)
How to start eating healthier TODAY (Key Mindset Shift) Today we cover a key mindset shift to start eating healthier today. References: https://www.ncbi.nlm.nih.gov/pubmed/26429077 https://academic.oup.com/aje/article/185/5/345/2981960 Image credit: NeONBRAND on Unsplash Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. Learn more about your ad choices. Visit megaphone.fm/adchoices

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