Nutrition Made Simple!Do Dr. Michael Greger´s views on diet and health match the science? A TV debate with Dr. Michael Greger covers heart disease reversal, animal and plant protein, diabetes etc. A critique of Dr. Greger´s claims.
We got a ton requests from you to comment on Dr. Michael Greger. This week viewers sent us a new video with dr. Greger, let’s take a look
It´s a tv show, Greger is in a debate. Greger will argue the vegetarian diet. Reversal of heart disease. Dr. Esselstyn and the Ornish trial.
Many diets “reverse” diabetes, normalize glucose. low fat diets can reverse diabetes, low carb diets can reverse diabetes. elimination diets cut junk food, weight loss improves glucose
overt deficiency of protein or kwashiorkor virtually nonexistent in the west. we can avoid overt deficiency and not be at optimal level. true: main threats are diseases of excess. Heart disease, obesity, diabetes, even cancer: diseases of eating too many calories, too much of the wrong foods
Red meat intake reduced, diabetes went up. People eating more calories and more junk food. red meat not the cause of this rise in diabetes but red meat could raise risk of diabetes. reduction of red meat and even bigger increase of refined carbohydrates, overall more calories, risk of diabetes goes up but in theory both foods could be diabetogenic
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 New video with Dr. Greger 1:20 Do Americans get enough protein? 5:25 Bioavailability of animal & plant protein 6:33 Developing world and animal foods 7:49 Polarized Debates 9:18 Plant-based diets & supplements 10:11 Dr. Greger & reversal of heart disease 14:21 Reversing Diabetes 16:06 Deficiencies vs excess 17:45 The Ornish trial 21:34 Red meat and diabetes 24:43 Heart disease & insulin resistance 26:36 Vegetarian diet and risk of disease 29:03 The debate heats up 30:22 Ecological data & hierarchy of evidence 32:39 Red meat and health risk 38:02 Scams, superfoods & ancestor diets 39:33 My conclusion of the debate 40:18 My views on Dr. Michael Greger 41:39 The main lesson from all this!
Dr. Michael Greger gets fact-checked by MD PhD doctor (debate)Nutrition Made Simple!2022-12-05 | Do Dr. Michael Greger´s views on diet and health match the science? A TV debate with Dr. Michael Greger covers heart disease reversal, animal and plant protein, diabetes etc. A critique of Dr. Greger´s claims.
We got a ton requests from you to comment on Dr. Michael Greger. This week viewers sent us a new video with dr. Greger, let’s take a look
It´s a tv show, Greger is in a debate. Greger will argue the vegetarian diet. Reversal of heart disease. Dr. Esselstyn and the Ornish trial.
Many diets “reverse” diabetes, normalize glucose. low fat diets can reverse diabetes, low carb diets can reverse diabetes. elimination diets cut junk food, weight loss improves glucose
overt deficiency of protein or kwashiorkor virtually nonexistent in the west. we can avoid overt deficiency and not be at optimal level. true: main threats are diseases of excess. Heart disease, obesity, diabetes, even cancer: diseases of eating too many calories, too much of the wrong foods
Red meat intake reduced, diabetes went up. People eating more calories and more junk food. red meat not the cause of this rise in diabetes but red meat could raise risk of diabetes. reduction of red meat and even bigger increase of refined carbohydrates, overall more calories, risk of diabetes goes up but in theory both foods could be diabetogenic
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 New video with Dr. Greger 1:20 Do Americans get enough protein? 5:25 Bioavailability of animal & plant protein 6:33 Developing world and animal foods 7:49 Polarized Debates 9:18 Plant-based diets & supplements 10:11 Dr. Greger & reversal of heart disease 14:21 Reversing Diabetes 16:06 Deficiencies vs excess 17:45 The Ornish trial 21:34 Red meat and diabetes 24:43 Heart disease & insulin resistance 26:36 Vegetarian diet and risk of disease 29:03 The debate heats up 30:22 Ecological data & hierarchy of evidence 32:39 Red meat and health risk 38:02 Scams, superfoods & ancestor diets 39:33 My conclusion of the debate 40:18 My views on Dr. Michael Greger 41:39 The main lesson from all this!COVID, RFK Jr and the Crisis of Scientific TrustNutrition Made Simple!2023-07-03 | Many have lost trust in science and scientific institutions and have turned to figures seen as "anti-establishment" like Joe Rogan and RFK Jr. What does this reveal about our society and how do we move forward?
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!.
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0:00 A Crisis of Scientific Trust 0:51 A Rift 2:00 Anti-establishment figures 4:48 A Clash 5:28 Battles vs Science 7:46 My contribution 10:00 Access is powerCholesterol & Risk of Death | New Evidence EmergesNutrition Made Simple!2023-06-26 | Are low cholesterol levels dangerous? Do they raise risk of death? A look at the evidence and its significance.
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 Low cholesterol raises risk of death? 1:12 The U curve 2:20 BMI 3:09 Blood pressure 3:43 HbA1c 4:23 Disease lowers cholesterol 6:49 U curves are common 7:52 A thought experimentAre the Dietary Guidelines making us all fat and sick?!Nutrition Made Simple!2023-06-19 | We have an epidemic of obesity and type 2 diabetes on our hands. Are the Dietary Guidelines responsible? Is it time to try something else? What needs to change to address this urgent problem?
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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 An epidemic of obesity 1:55 Is everyone getting sicker? 3:00 Do people follow the guidelines? 4:58 Are the guidelines health-promoting? 8:55 Time to ditch the guidelines? 10:10 What the guidelines get wrong 10:58 Does one size fit all?How he lost 58lbs eating *ONLY* McDonald´s | The power of AnecdotesNutrition Made Simple!2023-06-12 | Is it possible to lose 58lbs by eating ONLY McDonald´s food? A man proved it possible and generated a media storm. What does this tell us about food & health? Are anecdotes reliable? Are they useful? Should we simply ignore them all?
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Losing weight at MdDonald´s 0:56 The problem with anecdotes 3:03 The Rice Diet 4:50 Our emotions blind us 6:25 Usefulness & danger of anecdotesDont be fooled by RATIOS like Triglycerides:HDL-CNutrition Made Simple!2023-06-05 | Are ratios like triglycerides:HDL-C or total cholesterol:HDL-C a reliable measure of our risk of heart disease? We cover the good, the bad and the ugly about cholesterol ratios and common misunderstandings.
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!.
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0:00 Cohlesterol ratios correlate with risk 1:10 Correlation vs causation 3:49 Hearing from the EAS President 4:31 Population vs individual 8:17 Take-home message 8:28 ApoA-IScientist shares TOP10 Nutrition Sources OnlineNutrition Made Simple!2023-05-29 | My TOP10 online sources on nutrition. Youtube channels, podcasts, Twitter accounts, blogs etc. These resources will revolutionize your knowledge of nutrition and health.
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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 #GilCarvalhoOvercoming IBS (Irritable Bowel) & conquering Gut Health | Dr. William Chey, MDNutrition Made Simple!2023-05-22 | A complete look at causes, diagnosis and treatment of IBS by one of the leading world experts. Gastroenterologist Dr. William Chey takes us through what causes Irritable Bowel (IBS), how to distinguish it from other similar diseases and how to treat it. The role of diet, medication, behavioral therapy, probiotics and acupuncture in IBS.
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!.
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0:00 Highlights 0:12 Intro 1:24 What is IBS? 10:59 What causes IBS? 24:50 Multipronged therapy 32:27 Diagnostic tests 41:00 Wheat intolerance & SIBO 48:03 Histamine intolerance 51:06 Low FODMAP & other diets 1:04:10 Fiber 1:08:07 Probiotics 1:13:35 Summary & TakeawaysNew Diet Trial Cuts Diabetes in Half!Nutrition Made Simple!2023-05-15 | Can we reverse diabetes with diet only? A brand new trial reports impressive results using a dietary tweak. Approximately half of diabetic participants achieved remission and got off their diabetes meds.
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!.
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0:00 New diabetes trial 2:08 The results 3:41 Follow-up 6:33 Results at 1 year 8:15 2 Takeaways 10:06 Context: DiRECT and VirtaIs Inflammation the real cause of Heart Disease? | Prof. Kausik RayNutrition Made Simple!2023-05-08 | What role does inflammation play in heart disease, plaque growth and risk of heart attacks? If we keep inflammation in check, is that enough to keep our heart disease risk down? Is inflammation the "real cause" of heart disease or one factor among many?
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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 Intro 1:10 Is inflammation necessary for Heart Disease? 2:45 Can we stop inflammation? 4:00 Do statins work by reducing inflammation? 5:19 Summary and TakeawaysYou NEED 8 glasses of water a day!: MYTH or FACT?!Nutrition Made Simple!2023-05-01 | We've all heard the recommendation to drink 8 glasses of water a day. But is it based on sound science?
Do we really need or 8 glasses of water a day? We’ve all heard this advice but I’ve never seen any evidence so I decided to dig around.
I found a lot of interesting research on hydration but nothing pointing to 8 glasses specifically.
There’s mixed evidence on heart disease and cancer and nothing about the 8 glass range.
The evidence on skin health suggests that for someone who drinks very little and is dehydrated, increasing water intake may improve some skin properties.
Several experts recommend just trusting your thirst, drinking when ur thirsty and not obsessing over drinking more water or a specific amount.
Special situations where it may make sense to try to drink more: If you exercise you lose more water so you need to increase intake; if you live somewhere warm; If out working or exercising in the sun you’ll lose water very fast so it’s a good idea to hydrate in advance even before thirst hits; pregnant or breast-feeding; in children and older people sometimes thirst alone isnt effective. E.g. the thirst reflex goes down with age; If you have kidney stones or a family history, you definitely want to drink more water; extra hydration can help prevent UTIs and it can help with chronic constipation as well
What about weight loss? Can drinking more water help us lose weight? Our energy expenditure goes up right after we drink water. Drinking water before meals can help us eat less and lose weight.
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!.
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0:00 8 glasses a day 0:27 Water & Heart Disease 1:02 Water & Cancer 2:03 Water & Skin 5:20 Special situations 8:36 Water & Weight Loss 12:08 Water & Migraine 12:47 Replacement 13:11 Risks of drinking more water 14:02 Water in food 14:25 Coffe, alcohol & (de)hydration 15:58 Does thirst mean dehydration? 16:44 Urine color & dehydration 17:58 A nephrologist speaks 19:43 Origins of "8 glasses" 20:36 TakeawaysIntermittent Fasting for Fatty Liver | New clinical trialNutrition Made Simple!2023-04-24 | New trial looks at Intermittent Fasting for fatty liver disease. Does fasting help reduce fatty liver more than just cutting calories? A look at the effect of Time Restricted Eating in fatty liver disease.
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!.
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0:00 What is fatty liver? 0:25 New trial 2:17 Results 4:54 Caloric intake 6:14 Main takeaway 7:11 Time of eating and metabolism 8:11 Should we all fast? 8:36 Main dietary factors for healthHow to *GAIN* Weight in a Healthy Way! | Dr. Spencer NadolskyNutrition Made Simple!2023-04-17 | Everyone talks about weight LOSS but what about people who want to GAIN some weight in a healthy way? Without fad diets or jeopardizing their health? We cover 6 tips for gaining weight in a healthy way, from food to exercise and FAQs.
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 Caloric balance 1:34 Diet tips for healthy weight gain 3:37 Exercise 5:58 Recap 8:16 Example foods 10:37 Additional exercise tipsWhat do those Dates on our food REALLY mean?!Nutrition Made Simple!2023-04-09 | Many people assume date labels mean food goes bad after that day. The reality is quite different and can help save money and time.
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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 Different labels 0:27 "Best by" and "Use by" 0:51 "Sell by" 1:31 One Exception 2:32 Europe 2:59 RecapDr Sten Ekberg gets fact-checked by MD PhD DoctorNutrition Made Simple!2023-04-03 | Dr. Sten Ekberg´s video "Your doctor is wrong about cholesterol" analyzed and commented. Dr. Ekberg´s claims compared to the available scientific evidence. Do Dr. Sten Ekberg´s ideas stand up to scrutiny?
Disclaimer: Contents are for informational purposes only, and not meant as medical advice. Always seek the advice of your physician. Never disregard medical advice.
#NutritionMadeSimple #GilCarvalho
0:00 Intro 1:19 Cholesterol 4:03 COIs 4:25 Statins 5:02 Statins & heart disease 6:56 Cholesterol & mortality 10:35 Why are statins prescribed 12:38 Funding 15:24 Relative & Absolute risk 19:10 Correlation vs causation 24:08 The basics of Heart Disease 28:07 Inflammation 29:00 Insulin Resistance 30:25 Oxidative Stress 36:48 HDL-C 37:54 Ratios 40:19 Cholesterol in blood vs whole body 42:16 oxLDL clearance 46:17 Artery damage & retention 52:28 LDL number & size 59:44 Statins & LDL 1:03:53 Statin side effects 1:04:48 Cardiomegaly 1:08:05 Statins & muscle 1:11:29 Liver 1:11:52 Brain 1:15:11 Statins & diabetes 1:17:35 Sugar & diet 1:19:11 Final remarksClimate Change and our Food Choices | Dr. Matthew HayekNutrition Made Simple!2023-03-27 | Follow Dr. Hayek: Twitter: @matthewhayek https://as.nyu.edu/faculty/matthew-hayek.html http://www.matthewhayek.com
Disclaimer: The contents are for informational purposes only. Always seek the advice of your physician or qualified health provider.
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0:00 Intro 1:08 What is climate change 4:31 Isn't climate variation normal? 8:20 Climate goals 12:00 Do a couple degrees really matter? 16:00 Expected consequences 19:30 Climate injustice 21:45 Is there still time? 22:38 Is it all a hoax? 24:43 What causes climate change? Agriculture vs fossil fuels 32:34 Climate impact of different foods 35:58 Methane 37:22 ConclusionThe New Weight Loss Drugs OZEMPIC, MOUNJARO (semaglutide, tirzepatide) | Dr. Spencer NadolskyNutrition Made Simple!2023-03-20 | Weight loss drugs Ozempic, Wegovy and Mounjaro have been all over the headlines. What do they do, how do they work and are they safe? A look at Ozempic, Wegovy and Mounjaro (Semaglutide & tirzepatide, GLP-1 mimetics) for obesity and weight loss.
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!.
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0:00 Intro 0:26 COIs 3:14 New weight loss drugs 9.32 Efficacy 11:06 Dual effect of tirzepatide 13:49 What patients report 17:30 Stigma and perception 22:34 Obesity and the brain 23:46 Side effects 34:45 Fat mass vs lean mass 41:24 Do you have to take them forever?Oxalates & Kidney stones | Dr. David Goldfarb, MDNutrition Made Simple!2023-03-13 | Nephrologist Dr. David Goldfarb, MD goes over the science on kidney stones and oxalates.
Disclaimer: The contents are for informational purposes only, not intended as medical advice nor to replace medical care. Never disregard medical advice because of information in Nutrition Made Simple.
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0:00 Intro 2:02 Why do kidney stones form? 14:57 Age of onset & symptoms 20:02 Oxalate sources 27:04 Oxalate conditions 35:02 Oxalates & the microbiome 40:33 Citrate & calcium 45:15 Animal protein 50:53 Diet for kidney stone prevention 57:38 Supplements 1:04:49 What to do if you're passing a kidney stoneBempedoic Acid (Nexletol) reduces Heart Attacks | New trialNutrition Made Simple!2023-03-06 | A new trial reports Bempedoic Acid (Nexletol) reduces heart attacks by 23%. Let's take a look at the study and the pros and cons of Bempedoic Acid (Nexletol). Will Bempedoic Acid (Nexletol) replace statins for cardiovascular disease and heart disease management?
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!.
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0:00 New trial 0:20 What is bempedoic acid? 2:17 How was the study done? 4:36 Results 6:40 What the results mean 9:24 Side effects 11:05 Mortality 12:12 Funding 14:38 My COIs 15:25 Summary and implicationsDoes the sweetener Erythritol cause Heart Disease?? | New studyNutrition Made Simple!2023-03-02 | Does erythritol cause heart disease? A new study suggests a link between the low-calorie sweetener erythritol and cardiovascular risk and it generated a media storm. Let's take a look at the study and what we know about erythritol and its safety.
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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 Intro 0:43 New study 5:18 Erythritol and clotting 8:09 Social media reaction 12:21 Take-home messageShould you wear a Continuous Glucose Monitor (CGM)?Nutrition Made Simple!2023-02-27 | Should healthy people use CGMs? What about people with diabetes or pre diabetes? A look at the pros and cons of CGMs in each case.
A continuous glucose monitor is a small device you can wear on your arm or belly and it measures your glucose levels continuously so you can see the change in real time after a meal for example.
I discussed CGMs with with Dr. Nicola Guess, who received her PhD from Imperial College London for work in diabetes prevention and is currently Res Program Manager at Oxford Univ where she studies approaches for diabetes remission.
In people with T2d there’s a role for CGMs. They can give immediate feedback and motivation. Always coupled with healthy diet. Be wary of exclusive focus on glucose. Just because a food flattens glucose doesn´t mean its health-promoting. Shoot for a holistic approach
With pre-diabetes: CGMs can help distinguish WHEN glucose is high. fasting vs post-prandial
For people with high fasting glucose but good post-prandia valuesl, dr. Guess mentions vigorous physical activity and high fiber diets
For people with high post-prandial glucose (after meals), emphasizing protein and moderating carbs is one approach she utilizes routinely. Amino acids stimulate the pancreas to produce more insulin which helps control postprandial glucose
For those without prediabetes or diabetes, the concern with generalized CGM use is excessive focus on glucose and the misunderstanding that glucose excursions are pernicious
It’s completely normal for glucose level to rise after a meal as long as it comes back down again. What’s unnatural is for it to stay high for a long period of time, suggesting the body struggles to process glucose normally
So it´s less about whether the CGM is good or bad and more about how we use the information.
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!.
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0:00 What is a CGM? 0:48 CGMs for type 2 diabetics 3:25 CGMs for prediabetics 4:40 CGMs for healthy people 7:46 Glucose in endurance athletes 11:21 SummaryRed meat vs imitation meat, which is healthier? | Dr. Christopher Gardner, PhDNutrition Made Simple!2023-02-20 | Plant-based imitation meats have become a reality. What scientific evidence do we have on them? A look at the data on the health effect of plant-based imitation meats compared to red meat.
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!.
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0:00 Highlights 0:10 Meat alternatives are now a reality 1:12 The SWAP-MEAT trial 6:34 Results 8:56 TMAO 11:34 Weight loss 14:10 The SWAP-MEAT Athlete trialScientist tests ChatGPT on nutrition & healthNutrition Made Simple!2023-02-13 | ChatGPT, OpenAI´s new chatbot, has exploded in popularity lately. How reliable is it when it comes to science, nutrition and health? I tested ChatGPT´s knowledge of nutrition and different medical issues.
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!.
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0:00 Intro 0:23 Best diet 1:55 Eggs 4:24 Dietary fats 5:49 Curveball 7:13 Diabetes 8:21 HDL-C 11:08 Myths 12:48 Lectins 15:13 Creativity 16:04 Overall assessment10 Nutrition MYTHS Experts Wish Would DieNutrition Made Simple!2023-02-06 | 10 common nutrition myths, from soy to plant milk to calories & weight loss.
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!.
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0:00 Intro 0:16 Frozen fruit & veg 1:39 Dietary fat 3:28 Calories & weight loss 5:08 Type 2 diabetes and fruit 10:08 Cow milk vs plant milk 12:57 White potatoes 14:07 Peanut allergies 15:33 Plant protein 16:39 Soy & breast cancer 18:25 Nutrition keeps changingBest Diet(s) for Type 2 Diabetes | Dr. Nicola GuessNutrition Made Simple!2023-01-30 | People report overcoming diabetes with completely different diets. Low carb, low fat, intermittent fasting etc. Can science explain this? A look at dietary approaches to prevention and remission of type 2 diabetes.
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!.
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0:00 Highlights 0:21 Intro 1:01 Clarifying diabetes 3:11 Protein, insulin and diabetes 11:28 Protein sources 12:52 Individual variation 15:30 Choosing the right diet 20:10 Prevention vs management 24:19 Insulin Resistance 26:00 Low carb diets 27:21 High carb diets 29:00 Fat quality 29:43 Conclusion & take-home messagesNew Study Crushes “One Size Fits All” Diet?Nutrition Made Simple!2023-01-23 | New diet trial looks at precision nutrition, the right diet for each person.
Many diets can provide benefits. E.g. trials on low fat vs low carb show similar weight loss and metabolic improvements over the long run.
Why do some people do better on diet A and others on diet B?
Overweight volunteers split randomly between 2 diets with same amount of calories but differing in fat content. 34% of calories from fat vs 28%
fat was replaced with protein.
nutrition trials often try to keep protein constant because it affects satiation and intake. many nutrients affect satiation. Fat, fiber etc.
Fiber: in the higher fat diet was a bit under 30g fiber a day and the lower fat diet was a bit over 30g.
supplement of B-glucan (fiber in oats and barley).
Other than that, carbs were kept constant. ~44% of calories from carb in both groups
the fat they added was monounsaturated fat. PUFAs and SFA were kept constant at ~8% of calories each
the higher fat diet had more olive oil and olives. the lower fat diet had more low fat dairy like low fat yogurt and cheese.
They were on the diets for 3 months
They looked for improvements in metabolic parameters like fasting insulin, glucose & insulin after a meal, triglycerides and markers of inflammation
Some people improved on the lower fat diet, some on the higher fat diet.
Insulin resistance= when organs don´t respond normally to insulin so they resist taking up glucose from circulation
You can have insulin resistance in the liver while muscles are still more insulin sensitive. they estimated Insulin resistance in liver and muscle.
people with Insulin resistance in the liver predominantly did better on the higher fat diet. metabolic parameters improved. on the lower fat diet there was no significant change. with muscle Insulin resistance they saw improvement on the lower fat diet, no significant change on higher fat
changes in the microbiome? unsaturated fat improves liver function so its good for liver Insulin resistance?
caloriess didnt differ significantly. changes didn´t seem to be explained by overall weight loss.
there was a small weight loss of ~2% in all groups, weight loss per se didn´t explain it.
Fat loss trended. Visceral fat didnt appear different
gynoid fat, fat accumulated in the hips, thighs and breasts, differed significantly.
muscle Insulin resistance lost more gynoid fat on lower fat diet and saw metabolic improvements on that diet. liver Insulin resistance= less gynoid fat and better metabolic markers on higher fat
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!.
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0:00 What is Precision Nutrition? 1:09 New trial 4:08 The results 6:05 Body weight and body fat 7:40 What does it mean? 8:26 Is Precision Nutrition ready for the limelight? 10:00 Best of both worldsFiber vs Fermented Foods, which is healthier? | Dr. Christopher GardnerNutrition Made Simple!2023-01-16 | Why do some people have difficulty digesting fiber-rich foods? Are fermented foods easier on the stomach? A recent trial compares fiber-rich to fermented foods. We go over the findings and discuss strategies to address fiber intolerance.
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!.
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0:00 Highlights 0:15 Fiber intolerance, a seminal study 4:06 The surprising effect of fermented foods 4:54 Fiber tolerant vs fiber intolerant 6:23 Strategies for gut health and fiber intolerance 7:22 Inflammation 8:44 How to (re)introduce fiberShould we eat like our ancestors? | Dr. Peter Ungar, PhDNutrition Made Simple!2023-01-09 | Ancestral diets have become popular, but are they healthy? Should we try to eat like our prehistoric ancestors? A look at the science behind ancestral diets.
Disclaimer: Contents are for informational purposes only and not intended as medical advice nor to replace medical care. The information is accurate and conforms to available scientific evidence to the best of the author's knowledge at the time of posting. Never disregard professional medical advice or delay seeking it.
#NutritionMadeSimple #GilCarvalho
0:00 Highlights 0:32 Intro 1:58 Which foods are "ancestral"? 5:19 Did all our ancestors die young? 8:54 Are ancestral foods healthy? 13:25 Antagonistic pleiotropy 14:38 The evolution of human brains 18:42 The discovery of fire 19:40 Meat and brains 21:24 Brain size & intelligence 23:04 Paleoanthropology and nutrition 27:14 Recap & Conclusion 29:05 Should we eat "ancestral" foods?What our ancestors ate (and how we know it) | Dr. Peter Ungar, PhDNutrition Made Simple!2023-01-02 | So-called "ancestral diets" have become popular, but what did our prehistoric ancestors actually eat? Paleoanthropology researcher Dr. Peter Ungar takes us on a journey through the origins of our species and how scientists decipher the diets of our distant ancestors.
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 Highlights 0:25 What did our ancestors eat? 2:15 Is there ONE ancestral diet? 5:47 Diversity & uncertainty 9:01 Did Neanderthals eat whole grains? 10:34 Bone marks, teeth and DNA 17:27 The chemical signature of diet 19:45 Tooth microwear 21:00 Putting the evidence together 29:53 Patterns in human diet evolution 35:19 Fossilized feces 36:25 Omnivores, carnivores or herbivores? 40:08 Hunting vs scavenging 44:31 Eating insects 46:05 Recap & ConclusionWhats the BEST diet for humans? | Dr. Christopher Gardner, PhDNutrition Made Simple!2022-12-26 | What's the healthiest diet for humans? Why does this question seem so controversial and difficult to answer? Stanford researcher Dr. Christopher Gardner addresses his findings, sources of variability and conclusions of a 20+ year career studying human nutrition.
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!.
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0:00 Highlights 0:21 Is there a best diet for humans? 1:04 The foundational diet 7:33 Carbs, fat & protein 12:17 Why is it so hard to stick to a diet?? 21:11 Human variability in nutrition 24:50 Additional factors for success 27:35 Insulin and hungerWhat Your TRIGLYCERIDE Levels Mean | New TrialNutrition Made Simple!2022-12-19 | Triglycerides are often misunderstood. We look at new evidence on triglyceride lowering and heart disease. An overview of the value and caveats of trigliceryde levels
New trial on triglyceride lowering. triglyceride-lowering drug vs placebo. participants: high triglycerides, low HDL-cholesterol. LDL-cholesterol was low, only triglycerides were high
fibrate reduced triglycerides. HDL-cholesterol went up by 5%
no significant change in risk of cardiovascular events (heart attack, stroke or death). why wasn’t risk lower if triglycerides came down?
Lipids like triglycerides and cholesterol are carried in our bloodstream in lipoproteins like LDL and VLDL. VLDLs carry mostly triglycerides, LDLs carry mostly cholesterol. in cardiovascular research risk follows number of lipoproteins, not lipid level. so cholesterol and triglycerides are markers
usually the higher the cholesterol and triglycerides, the more lipoproteins. VLDLs and LDLs are cousins. VLDLs can turn into LDLs. both carry ApoB
the fibrate didn't reduce apoB so risk didnt go down, regardless of what happens to triglycerides or cholesterol. fibrates lower VLDLs (which carry mostly TGs). So both triglycerides and their carriers go down. But it raises large LDLs
VLDLs were reduced by being converted into LDLs. Reducing triglycerides by transforming one ApoB lipoprotein, VLDLs, into another, LDLs, is not helpful
Other trials: lowering triglycerides without lowering apoB doesnt help
genetics: triglyceride levels have little if any effect on cardiovascular risk when we account for ApoB
raising HDL-cholesterol doesn´t help; triglycerides and HDL-cholesterol combined play small if any role in cardiovascular risk accounting for apoB; people with good triglycerides and HDL-cholesterol can still have plaque in their arteries
triglycerides associate with risk at population level; higher triglycerides associate with higher risk; lowering them doesn’t necessarily lower risk
high triglycerides reflect overweight, diabetes etc. changing triglycerides directly doesnt necessarily do much
markers vs makers. triglycerides, HDL-cholesterol (tracks well with risk but changing HDL-c directly makes little difference), LDL-cholesterol
triglycerides/HDL-cholesterol, total cholesterol/HDL-cholesterol, reflect obesity, diabetes but higher HDL-cholesterol genetically doesn´t affect risk
triglycerides can come down without change to apoB
high triglycerides: chances are i´m overweight or diabetic; if triglycerides come down due to weight loss, they reflect positive change
very high triglycerides can be bad news besides heart disease. pancreatitis and fatty liver.
don´t ignore high triglycerides. but don’t assume lower triglycerides mean lower heart disease risk; also can’t assume low triglycerides mean safety. could still have determinants of cardiovascular risk out of whack, like high blood pressure or high ApoB
fibrates reduce triglycerides and VLDLs yet risk wasn´t lower
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 New trial on Triglyceride lowering 1:21 Triglycerides vs Lipoproteins 3:55 Conclusion of the trial 5:24 LDL particle size 6:30 Big picture 7:50 Markers vs Makers 10:27 Ratios 11:36 Value of Triglycerides 13:02 Improving health as a wholeSeed Oils and Heart Disease Risk | Kevin Maki, PhDNutrition Made Simple!2022-12-12 | Do seeds oils and omega-6 fats affect heart disease risk? A look at the evidence on cardiovascular disease and omega-6, omega-3 and saturated fats.
After our recent video on seed oils and inflammation, viewers have been asking about cardiovascular disease. Do omega 6 fats and seed oils affect heart disease and cardiovascular disease?
Dr. Kevin Maki is the president of the American National Lipid Association. He has published hundreds of studies on lipid biology, including omega6s, saturated fat and cardiovascular disease.
We covered the evidence on omega-6s and CVD, omega 3s and saturated fat and the Minnesota and Sydney trials.
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!.
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0:00 Seed oils & Heart Disease with Dr. Maki 1:23 Fat types and Heart Disease 6:45 Serum biomarkers 9:45 Conclusion 10:10 Omega-3s 12:43 Minnesota & Sydney 16:32 Sydney & trans fats 18:00 Future clinical trials5 Myths about the Coronary Calcium Score (CAC) | Tom Dayspring, MDNutrition Made Simple!2022-11-28 | The Coronary Calcium Score can be useful, but several myths surround it. We cover 5 misconceptions regarding the calcium score and how to interpret a calcium score to lower our heart disease risk.
Let’s talk calcium scan or calcium score. The calcium scan shows calcification in coronary arteries
myth: “CAC score of 0 means no plaque” a CAC score of 0 doesnt mean no plaque CAC doesnt measure plaque. Measures calcification. Calcification happens late in plaque formation process.
you can have a CAC of 0 and have soft plaque. Non calcified.
study: people with lots of plaque, 14% had CAC of zero. most young people with obstructive CAD had a CAC of zero
“diagnostic value of a CAC score of 0 small in the young"
advanced coronary disease: ~30% of heart attacks or death in people with CAC of zero
if CAC is zero odds are low you have obstructive CAD. but doesnt rule it out
even with a lot of plaque, calcification may not have developed CAC =0 is good news, it’s a marker of lower risk, but it doesn´t mean immunity
we can have plaque in other places besides coronaries CAC=0: 54% had plaque in the legs or the carotids
CAC of zero is desirable, but far from perfect
CAC=marker of advanced disease. CAC=0 may mean no plaque. or maybe there is. CAC doesnt rule that out
CAC=0 doesnt mean zero calcification. just detectable calcification scan picks up calcification above certain size, not small calcium spots. ~4% with CAC=0 had calcification
myth: CAC=0 means zero risk "LDLc or apoB is high but CAC=0 so I´m safe"
“score of zero does not imply risk is zero (heart attack, stroke etc) or zero atherosclerosis (plaque)”
“CAC of zero may provide false sense of security”
CAC of zero indicates low 5-10y risk value of CAC score depends on age
CAC=0 is the norm in young “CAC of zero in the young is normal, more power at older age. value of a CAC of zero increases with age”
myth: "if CAC goes up, i´ll make changes" calcification=advanced plaque real power is in preventing plaque
“Plaque calcification is a late event, not for pre-plaque detection (goal = prevent plaque)”
some methods measure soft plaque. angiography.
calcium not the cause of risk. marker of risk The more plaque, the more likely there’s calcification. calcification isn’t the problem. Calcification is part of the scarring of the artery, can make artery less likely to rupture
“plaque disruption and thrombosis not in calcified segments; calcium not the cause”
in general more calcium means higher risk, it´s a marker of more plaque and more advanced plaque, but something could increase calcium and not raise risk
statins can increase CAC but risk goes down. statins stabilize plaque, including calcification
CAC can refine risk. young with CAC that is NOT zero; older with a score of zero; borderline case with some risk factors but not clear if statin is appropriate, CAC can help decide
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 What is the calcium score? 0:53 Plaque with CAC=0 3:53 Calcification with CAC=0 4:32 CAC=0 and Risk 8:01 Calcium score and Age 9:33 Window of opportunity 10:47 More sensitive tests 12:17 Calcium is not the cause 13:32 Statins and Calcium 15:25 Take-aways and strategy 16:50 Additional ResourcesFraud & Deception in Science | Elisabeth Bik, PhDNutrition Made Simple!2022-11-21 | Science fraud detective Elisabeth Bik explains how she spots scientific misconduct and the incredible aftermath of uncovering fraud in science.
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 Meet a science fraud detective 1:38 From plagiarism to image duplications 5:29 Spotting scientific fraud 8:39 Error & manipulation 16:22 Why some scientists commit fraud 23:17 Fighting Institutional Inertia and Ego 32:09 Fraud factories 34:30 The shockwaves of fraud 36:44 Preventing fraud 39:06 Robust science 41:37 Silver LiningsDoes Red Yeast Rice work? | Cholesterol-lowering supplementsNutrition Made Simple!2022-11-14 | Do cholesterol-lowering supplements like red yeast rice and phytosterols work? Are they safe? Little-known aspects of supplements, doses and safety concerns.
A new trial compared a statin to several supplements. Rosuvastatin vs phytosterols vs red yeast rice
low dose of statin, 5mg. 1.6mg sterols, 2.4mg red yeast rice. the active ingredients in red yeast rice are called monacolins, the main one being monacolin K.
analysis of trials using red yeast rice. lowered LDLcholesterol by 40pts. red yeast rice not significantly different from statin
not all trials report amount of monacolin K in the supplements. effect of supplements varies depending on where we get our bottle.
phytosterols: analysis of trials shows phytosterols lowers LDLc by ~8-10% So phytosterols probably do have a cholesterol-lowering effect its just mild
Quick caveat regarding phytosterols: some people are sterol hyperabsorbers in the intestine, and for those people, phytosterol supplements are not a good idea. Another option is a stanol, which also lowers cholesterol and doesnt get absorbed
caveat with supplements: safety. Most available data with red yeast rice suggests low side effects. trial for red yeast rice looked at risk.
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!.
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0:00 New trial: cholesterol-lowering supplements 1:12 Big Pharma funding? 2:22 Do supplements work? 3:08 Can we trust supplements labels? 4:30 Red Yeast Rice 6:37 Phytosterols 7:51 Safety 8:20 Cardiovascular Risk 9:44 Legal Battles 10:35 My approach to cholesterol-loweringDesigning Low Carb diets for Heart Health | Dr. Ethan WeissNutrition Made Simple!2022-11-07 | Low Carb doesn't have to equal high cholesterol and heart disease risk. Low Carb cardiologist Dr. Ethan Weiss shares his heart-healthy Low Carb diet.
Dr. Ethan Weiss, cardiologist and Prof. of Medicine at UCSF and low carb dieter for ~5y
last week’s video on cholesterol and saturated fat on low carb + low carb diet by a professional in heart health
ApoB. fats like cholesterol and triglycerides travel in our blood in lipoproteins
lipoproteins can enter artery wall and cause plaque. ApoB is a blood test that gives us a count of the number of those problem lipoproteins
is high cholesterol a problem on low carb? Dr. Weiss goes by ApoB given its implication in cardiovascular disease
is high cholesterol ok as long as HDL-c is also high and triglycerides are low? what’s your ApoB? HDL-c is a good marker of risk but probably not a mediator, not a cause
triglycerides appear to be mainly a reflection of the lipoproteins that carry them, ApoB
new trial: lowering triglycerides without changing ApoB didnt affect cardiovascular risk, targeting triglycerides per se may not be very useful for heart disease, the goal is to get the lipoproteins, the ApoB, in the healthy range
saturated fat and low carb: saturated fat raises ApoB, so Dr. Weiss looks at ApoB
calcium score: CAC=0 more meaningful in an older person. a young person with a high calcium score is a concern
calcium is not a good test of whether exposure to high cholesterol for a few years raises risk. statins raise calcium score while lowering cardiovascular risk. Statins have a plaque-stabilizing effect, the calcification may be related to this
are LDL particles harmless if not oxidized? Dr. Weiss considers measuring oxidized particles in circulation and trying to change that value a distraction, best evidence hasn’t shown an effect on cardiovascular risk. apoB in the healthy range is likely to get oxidized anyway
practical ideas on how to eat low carb while minding heart health. low carb doesn't have to mean high cholesterol, we’re not forced to choose between diabetes & high cholesterol
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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 Intro 0:30 ApoB 1:03 Recap: Cholesterol and saturated fat on low carb diets 4:00 Recap: the calcium score (CAC) and statins 5:30 Recap: oxidized lipoproteins 6:34 Dr. Weiss´ diet: Low carb for heart health 12:11 Fat types: oil & butter 14:10 Salt 15:18 Risk factors & importance of not settlingLow Carb Cardiologist on Saturated Fat, Cholesterol & ApoB | Dr. Ethan WeissNutrition Made Simple!2022-10-31 | Is high cholesterol harmful on a low carb diet? What about saturated fat? Does high HDL-C and low triglycerides eliminate risk? How about a calcium score of zero? Low Carb Cardiologist Dr. Ethan Weiss addresses common low carb FAQs.
ApoB & ASCVD risk. you can predict per milligram per deciliter reduction in LDL-cholesterol or apoB you'll see a specific reduction in risk
the simplest answer: what's your ApoB? the role of HDL in atherosclerotic coronary disease is fascinating. triglycerides: it's the apoB component of triglycerides probably that contributes to risk, so the simplest way to think about this is what´s your apoB.
statins are not LDL-reducing drugs, or apoB reducing drugs, they're heart attack risk-reducing drugs, they happen to also reduce LDL.
high ApoB and a high HDL-cholesterol.
calcium scoring. the power of zero is much more impactful in an older person. if you have calcium in your arteries at 20 you got a problem. having zero calcium score after three or four or five years of having hypercholesterolemia or high apoB doesn't necessarily tell us much, you could be growing soft plaque. statins can raise calcium score at the same time as they lower risk. statins increase deposition of calcium but they reduce risk.
is it the saturated fat itself or is it the carbs, if I'm on a low carb diet maybe that eliminates the risk? high saturated fat confers high apoB. if your ApoB is still good, from a coronary perspective it's hard for me to go beyond the ApoB. for me it's all driven by ApoB.
oxidized or modified LDL or ApoB. drugs to specifically modulate oxidized LDL independent of overall LDL have all failed. if you have less residence time, if your LDL receptors are upregulated, it's less likely to be modified. monoclonal antibodies against oxidized LDL failed.
next week: low carb diets to maximize cardiovascular health
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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!.
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0:00 Intro 0:52 How Dr. Weiss got into low carb diets 2:20 High cholesterol on low carb 7:15 HDL-C and triglycerides 10:57 Calcium score 14:22 Saturated fat on low carb 17:07 LDL modification (oxidation etc)Low Carb vs Fasting. Which is better? | Brand New TrialNutrition Made Simple!2022-10-24 | A new trial compares a Low Carb diet to Fasting for weight loss and metabolic improvements. ~50 participants each were asked to eat low carb or fast for 3 months. Which program delivered the largest benefits?
Low carb or fasting? Which is better for weight loss and health in general?
150 men and women with Metabolic Syndrome (metabolic disturbance with ≥3 of high glycemia, high blood pressure, low HDL-C, high triglycerides, obesity
Looking for weight loss and improvement in metabolic parameters
participants randomized onto low carb, fasting or both
low carb: under 130g of carbs a day (26% of calories); very low carb: 20-50g or under 10%.
fasting: participants chose early TRE or late TRE
Body weight reduced on all 3 groups for the 1st 2 months. during 3rd month, only combo group continued to lose weight, the other 2 plateaued
after 3 months combo group had lost the most. fasting TRE lost more than low carb
indicators of fat loss: waist circumference, hip circumference, body fat. all 3 groups reduced those. waist to hip ratio (indicator of abdominal obesity) lower on fasting group, outperformed even combo
health is about a lot more than just weight loss. types of fat. subcutaneous fat vs visceral fat inside body cavity around and inside the organs. All 3 groups lost subcutaneous fat but only the 2 fasting groups lost visceral fat. not low carb alone
other metabolic parameters beyond weight and fat: glucose, lipids or blood pressure. Glucose was surprising. Only the 2 fasting groups improved fasting blood glucose. Low carb alone did not. Uric acid was similar, only the 2 fasting groups saw an improvement. HbA1c, glycated Hb, only combo group saw an improvement. all groups saw a reduction in fasting insulin and insulin resistance.
Only the 2 fasting groups lowered triglycerides and only the combo raised HDL-c
LDL-c was raised on low carb.
“low carb” definition. low carb group ate less than half the carbs of the fasting group. reduced rice, flour, whole grains, potatoes, refined carbs
average carb intake 140-150g/d. so not low carb diet, maybe moderate carb diet
Not specific to low carb, we see this in low fat trials too.
ketosis, in very low carb settings. trial compared ketogenic diet to a low carb but not ketogenic diet matched for calories. 5 and 15% calories from carb respectively. ketones can help suppress appetite
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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 New trial compares Low Carb vs Fasting 3:48 Weight Loss 5:45 Types of fat 6:52 Lipids, Glucose, Insulin 9:02 What does it mean 11:45 Was it "low carb"? 13:24 A key threshold for carbs?Are Seed Oils Inflammatory?! (The *Evidence* No One Shows)Nutrition Made Simple!2022-10-17 | "Seed oils are inflammatory!" according to every blog and podcast. But what does the science say? The evidence on 9 different seed oils, heated seed oils and genetic variability. A complete look at seed oils & inflammation and all the evidence you were never shown.
Are seed oils inflammatory?
1. seed oil on inflammation 2. Heated seed oil
vegetable oil is inflammatory? Only seed oils are inflammatory? Depends on omega6s, Linoleic acid?
flaxseed oil not inflammatory. omega3 rich, can be anti-inflammatory canola oil: CRP didn't change
saturated fat vs omega 6s. replaced saturated fat with unsaturated fats (canola and sunflower). no change in inflammatory markers
one trial compared canola to olive oil, found a reduction in CRP on both canola and olive oil similar to flaxseed oil. anti-inflammatory?
~1tbsp sunflower oil daily. refined oil, treated with chemicals and heated, not cold-pressed. no significant change to CRP
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!.
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0:00 Are seed oils inflammatory? Intro 1:36 Schools of thought 2:06 Flaxseed Oil 3:35 Science, Variability & Perception 6:00 Canola Oil 8:02 Sunflower Seed Oil 10:36 Sesame Oil 11:14 Soybean Oil 12:52 Corn Oil 14:00 Hempseed and Grapeseed Oil 14:31 Safflower Oil 15:42 Dose 16:52 Time 18:36 Acute changes in gene expression 19:45 Whole sources of fat 20:33 Heated Seed Oils 24:51 Summary 25:38 Seed Oil vs Junk Food 26:03 Funding 28:01 Biochemical mechanisms 30:42 Genetic variation 31:28 Dietary choices and emotionDebunking the TOP 3 Weight Loss MYTHSNutrition Made Simple!2022-10-10 | Is my weight genetically determined or can I change it? Do I need to lose a LOT of weight to experience benefits? Should I focus on weight loss or weight maintenance? TOP 3 weight loss myths debunked
3 common myths that complicate weight loss.
Most people focus on their end goal. I want to lose 20lbs. I want to lose 100lbs.
large weight losses are popular but even small weight loss can deliver a lot of health benefits. improving glucose metabolism and ttriglycerides, mood, mobility, pain relief and mortality risk
So even a modest weight loss achievable in a couple weeks delivers significant benefits.
Diabetic patients on weight loss diets can normalize blood glucose levels after 8 days. plenty to look forward to at that early stage of weight loss
"If only I can lose this weight, then my work is done". losing weight is the easy part. common to see weight loss in many studies. cutting back on ultraprocessed stuff brings down weight. but after initial drop, weight loss stops or even bounces back. yo-yo, lose weight but put it back on. when we lose weight our body starts using less energy. energy needed to keep the body running at rest goes down with weight loss.
"I ate the same but I stopped losing weight so calories dont matter"
focusing less on weight loss itself and more on the key habits.
are we genetically set for a certain weight? physiological resistance to weight loss, body works against us when it comes to losing weight and “helps” when it comes to regaining weight
Finding a satiating diet without going overboard on calories. Carbs? Fat? cutting carbs or fat is about equally effective for weight loss calorie for calorie. vegan diets & animal keto diets can all work for weight loss, but junk food induces overeating
low carb junk or low fat junk: if it´s calorically concentrated it’s going to push you to overconsume
low calorie soda helps with weight loss
When we lose weight our body produces less satiety hormones and more hunger hormones so we’re hungrier.
calories vs hormones. they work together. finding healthier meals & healthier snacks that fill us up with less calories.
people with more intense brain responses to food pictures are at higher risk of weight gain
people who are sleep deprived for only 5 days can gain 2lbs, mainly by eating more and more caloric foods
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 Weight loss Myths 0:39 Even modest weight loss has large benefits 2:12 Weight loss vs weight maintenance 4:11 Is there a "set point" for body weight? 4:50 Key factors for weight loss: nutrition 7:48 Weight Loss and the Brain 8:35 The role of Sleep 9:07 Life "hacks"The Truth about Saturated Fat | New Narrative ReviewNutrition Made Simple!2022-10-03 | A new Review proposes Saturated Fat is harmless and unfairly demonized. Does this reflect the scientific evidence? A look at the science of saturated fat, safe ranges and controversies.
Saturated fat: villain and bogeyman in cardiovascular disease?
Saturated fat is an emotional topic. Saturated fat raises cardiovascular disease if it's too high.
Saturated fat isn’t bad. Health-promoting foods have Saturated fat.
Replacing Saturated fat replaced with refined carbs doesn't help.
Whole grains lower risk. Unsaturated fats also. PUFA, the lowest.
Source of saturated fat matters. fish has saturated fat but also PUFAs. Dark chocolate is high in Saturated fat but its stearic acid which.
we see benefit of saturated fat moderation in RCTs, usually PUFA is best. MUFA or carb, less consistent.
UK Biobank: no evidence that saturated fat intake was associated with CVD, cardiovascular disease. Replacing saturated fat with MUFA or protein was associated with lower risk of death and CVD.
Replacing saturated fat with starch or sugar (refined carbs) was associated with lower total death.
PUFAs can come in fatty fish, nuts, seeds, vegetable oil, or in junk foods that contain PUFA oils. Saturated fat was associated with lower ischemic heart disease.
saturated fat replaced with PUFA benefits CVD. PUFA consumption in place of saturated fat would reduce CHD.
Linoleic acid replacing saturated fat associated with lower CHD and. Replacing saturated fat with polyunsaturated fat prevents CHD
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!.
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0:00 New Review 0:47 Dose 2:49 Replacement 6:42 Source 8:10 Standing questions 9:25 Rationale 10:00 Epidemiology 21:36 RCTs 23:05 Meta-analyses etc 28:08 The final analysis 32:35 Conclusion of the Review 34:03 Skepticism 34:54 Anatomy of Confusion 36:40 Scientific communication 38:24 The cycle of social media 40:21 Evolution 41:34 Saturated Fat: harmful or neutral? 42:10 Take-home messageThe effect of dietary cholesterol on blood cholesterol & individual variability | Dr. Tom DayspringNutrition Made Simple!2022-09-26 | Does eating cholesterol raise our blood cholesterol levels? Why does this vary from person to person? How can you test where YOU fall on the spectrum? All your questions on dietary cholesterol answered.
The usual extremes, “cholesterol is poison everyone should eat zero cholesterol" vs “cholesterol is always harmless”.
We cover cholesterol absorption in the intestine, the effect on serum cholesterol, tests of absorption status, and actionable advice to lower risk.
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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Introduction 2:09 How the body regulates cholesterol levels 3:28 Intestinal absorption 6:17 Esterified vs free cholesterol 13:14 The Niemann-Pick, an intestinal cholesterol gateway 16:46 Individual variability 20:10 What happens to cholesterol after absorption 30:18 The microbiome & cholesterol 31:58 Phytosterols & other supplements 35:48 Testing your cholesterol absorption 40:27 Pharmacological Management 43:45 RecapHealth effects of eating fish and safety concerns (mercury, PCBs, dioxins)Nutrition Made Simple!2022-09-19 | Is fish health-promoting or toxic? Is it better to avoid fish and eat only plants? What about contaminants like mercury, PCBs or dioxins?
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Introduction 0:50 Is eating fish unhealthy? 2:30 Are plants more health-promoting than fish? 3:48 Vegans vs Pescaterians 4:55 Reconciling environmental concerns and health data 6:30 What about the saturated fat? 6:41 Contaminants (mercury, PCBs, dioxins)Statins & Diabetes. A Step-by-Step GuideNutrition Made Simple!2022-09-12 | Do Statins cause Diabetes? What factors determine diabetes risk on a statin and how can we avoid it? A step-by-step guide to statin use and diabetes risk
Part II of the statin series focuses on diabetes.
In some trials statins raise risk of diabetes, in others statins have no significant effect, in others statins lower risk of diabetes.
some meta-analyses find statins raise risk of diabetes, others find no significant effect of statins on risk of diabetes.
risk of diabetes on a statin are determined by diabetes risk factors, statin dose and statin type.
people with risk factors for diabetes (obesity, Metabolic syndrome, pre diabetes; fasting glucose or glycated hemoglobin above normal but not in diabetic range), statins reduce cardiovascular risk (heart attacks, strokes) but increase risk of diabetes. For people without diabetes risk factors, statin reduces cardiovascular outcomes with no significant increase in diabetes risk
risk of diabetes on a statin mainly a concern for people already at risk of diabetes; both with and without diabetes risk factors the benefits of the statin outweigh the risks
“cardiovascular and mortality benefits of statin exceed diabetes hazard, including among those at higher risk for developing diabetes”
absolute terms: 2 cardiovascular events avoided per new case of diabetes, in people at higher risk of diabetes
Some statins raise diabetes risk, some don't. e.g. Pravastatin and pitavastatin
talking to a cardiologist I would factor in diabetes risk factors, consider lower dose or a statin that doesn´t raise risk and follow fasting glucose and HbA1c, glycated hemoglobin
why do some statins raise risk of diabetes? they may raise BMI which raises insulin resistance & diabetes. maintaining healthy body weight via diet and exercise while on a statin may lower risk
Sometimes people claim statins double risk of diabetes based on observational studies. when adjusted, the effect is cut in half and fasting blood glucose becomes non significant. Also, the effect differed by statin type, it was strongest with atorvastatin and not significant with most other statins like pravastatin or pitavastatin
most long observational studies show a diabetes risk of atorvastatin and rosuvastatin, while pravastatin and pitavastatin show no significant effect
based on this, I would assess diabetes risk factors, obesity, pre-diabetes, i´d lean toward statins that don´t increase risk, e.g. pravastatin or pitavastatin, If we need atorvastatin or rosuvastatin, i´d favor moderate dose. If it doesnt bring cholesterol down enough, i´d rather add ezetimibe or pcsk9 inhibitors rather than crank up statin dose.
and keep an eye on glycemia and keep lifestyle healthy
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Introduction 0:52 Disclaimer 1:20 The setup 3:12 Statins & Diabetes risk 5:24 Diabetes risk factors 10:39 Statin dose 12:53 Statin types 15:24 Putting them together 16:46 Mechanisms 17:20 Observational evidence 20:08 Funding 20:52 Summary 22:24 Importance of information qualityCan a Vegan diet REVERSE Heart Disease?!Nutrition Made Simple!2022-09-05 | It´s often claimed a vegan diet reverses heart disease. A bold claim, but is it accurate? Did Drs. Ornish and Esselstyn prove a vegan diet reverses heart disease?
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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Introduction 1:08 The Esselstyn report 3:21 The Ornish trial 7:29 Mediterranean diet & Plaque reversal 9:39 The bottom lineSaturated fat & Controversies Online | ft. Dr Brad StanfieldNutrition Made Simple!2022-08-29 | Why does saturated fat appear so controversial on the internet? Does this reflect the science on saturated fat? Do saturated fat recommendations differ from country to country?
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Introduction 0:33 Saturated Fat & science communication 3:19 Controversial topics 7:09 Information sources 8:54 Cultivating Healthy SkepticismEverything you need to know about Lp(a) | ft. Dr. Tom DayspringNutrition Made Simple!2022-08-22 | Lipoprotein(a) or Lp(a) raises risk of heart disease in 1 out of 5 people, yet few have heard of it. We cover all you need to know about Lp(a).
Today we take a look at lp(a). Dr. Tom Dayspring goes over what is lp(a) and why it raises cardiovascular risk.
Cholesterol travels in lipoproteins. LDL and HDL. low density lipoprotein and HDL high density lipoprotein
LDLs carry ApoB, a protein that wraps around the LDL. we can measure ApoB, it equals number of lipoproteins in that family
We can measure the content of lipoproteins, lipid panel contains LDL-cholesterol=how much cholesterol is carried in LDL lipoproteins
lp(a) is a type of LDL. lp(a) is an exception. most ApoB-carrying lipoproteins are equally atherogenic. Small LDLs, large LDLs, VLDLs. lp(a) is an outlier
most of us have low lp(a). genetically determined. ~20% have high lp(a)
tests of lp(a). we can measure number of lp(a) lipoproteins (nmol/L) or mass (in mg/dL)
Everyone should measure lp(a) once. lp(a) raises cardiovascular risk
high lp(a): managing other risk factors: healthy diet, physical activity, body weight, not smoking, blood pressure, diabetes and apoB
70% lower risk in people with high lp(a) when lifestyle and risk factors under control
statins dont lower lp(a) but statins lower risk in people with high lp(a)
PCSK9 inhibitors lower lp(a) by 25-30% New meds in development. Reduce lp(a) by 80%
saturated fat lowers lp(a) but raises ApoB. other studies show reduction of lp(a) on lower saturated fat diets
Trans fats increase lp(a) but most are banned from the market in the US
no diet demonstrated for lp(a) specifically but diet can help with risk factors like ApoB and BP
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Introduction 1:51 Overview. Lipoproteins & lp(a) 3:10 What is lp(a) 4:26 lp(a) raises cardiovascular risk 6:41 How to measure lp(a) 11:17 Other risks 12:45 Management 20:02 Nutrition 21:40 Summary and resourcesNEW Intermittent Fasting trial: Calories & AutophagyNutrition Made Simple!2022-08-15 | A new Intermittent Fasting study shows more weight loss but the role of calories in Intermittent Fasting remains mysterious. We also take a look at autophagy in the context of Intermittent Fasting.
New Intermittent Fasting study. Intermittent Fasting=restricting eating to specific time windows. 16:8=eating in 8h window, fasting for remaining 16h
fasting involves 2 factors. Not eating for blocks of time can help reduce total calories if we dont completely compensate during the eating windows. and depending what time of day we eat there may be a circadian effect so that eating the same food at different times may have a different physiological impact. eating earlier in the day seems physiologically better than eating later
new trial looks at 16:8 earlier in the day
1) does eating earlier in the day without cutting calories have a benefit? 2) Does 16:8 give you additional benefit on top of cutting calories? New trial looked at 16:8 on top of restricting calories
volunteers restricted calories (500 calories less) and half ate their food only during an 8h window early in the day, the other half ate in a wider window. the goal was to have them eat same foods, same calories, just eaten at different times
Both groups lost weight (both cut calories). the group on 16:8 lost more.
Does that mean fasting wins? we can lose weight by losing muscle. or fat. both groups lost fat. 16:8 completers lost more fat. \
Does 16:8 deliver other benefits beyond weight loss? 16:8 also lowered diastolic blood pressure and improved mood.
41% of 16:8 completers plan to continue with 16:8 early in the day
authors suspect 16:8 reduced energy intake more. stronger caloric deficit on 16:8?
additional benefits due to eating less calories? are there extra benefits of circadian effect we can’t get just by controlling calories?
previous study on intermittent fasting, also 16:8 + calorie restriction, no added benefit of 16:8. 16:8 might have an effect in some contexts.
Headlines: 16:8 protocol provides no benefit vs 16:8 bolster weight loss
bigger weight loss may have masked effect of 16:8? contrast between eating window of control group and 16:8 group?
If true, eating in 10h window vs 8 may not provide much benefit
16:8 or any type of fasting can help restrict calories. there may be a circadian effect on top. TBD
What about autophagy? Even when we talk about autophagy, viewers want more on autophagy. Let´s talk autophagy
what’s autophagy? autophagy is removal of damaged components in the cell. like the housekeeping and renovation of the cell
in mice the benefits of fasting depend on autophagy, when you inhibit autophagy, the benefits are lost. does that mean everybody should fast because of autophagy?
several things activate autophagy. Fasting, Exercise, eating less calories, oxidative stress. so its not exclusive to fasting
not as simple as autophagy=good. autophagy is thought to play many beneficial roles but In some diseases autophagy may have both beneficial & harmful effects. so roles of autophagy not entirely clear
we should focus on health benefits whether they work thought autophagy or not
Fasting is a valid way to control calories. eating earlier may or may not have additional circadian effect independent from calories
Whether fast or do 16:8 or not, key is food quality and total calories
Whatever helps you achieve that. fasting or not. 16:8 or not
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 Intermittent Fasting and 16:8 1:26 The new trial. Results and implications 5:39 Context of previous findings 8:26 Summary 8:42 Autophagy 11:41 The BottomlineAre artificial sweeteners safe?Nutrition Made Simple!2022-08-08 | Do artificial sweeteners help us cut calories and lose weight? Are they safe? A look at Splenda, Sweet´n Low, Equal, Stevia and other artificial, low-calorie or no-calorie sweeteners. Are they healthier than regular sugar? Are they more effective? Is one brand better?
A new study looked at health consequences of consuming artificial sweeteners. They focused on soda which is the #1 source of added sugars in many western countries. Prior studies found people who consume more diet soda tend to have higher risk of weight gain, diabetes, cardiovascular disease, even risk of dying. This doesn’t tell us if drinking diet soda causes these problems. People most likely to consume a lot of diet soda are the ones worried about their weight, who are already obese, with a history of struggling with weight. The new analysis tries to increase chance of looking at actual effect of diet soda on health.
Looked diet soda vs regular soda, water vs regular soda and diet soda vs water.
Diet soda outperformed regular soda. Lower body weight, BMI, risk of death
Water outperformed regular soda. Lower body weight, body fat, BMI, risk of diabetes
water vs diet soda, they didn’t find any significant differences in body weight, BMI, diabetes, stroke
meta of RCTs found sweetners helped reduce weight/BMI compared to regular sugar. one found sweetners reduced energy intake compared to regular sucrose and reduced BMI
Do they raise glucose or cholesterol? In that same trial there was no significant effect of sweetners on HbA1c, insulin resistance, cholesterol or triglycerides
another one looked at stevia. it reduced diastolic blood pressure and fasting glucose. no significant effect on blood lipids, cholesterol and triglycerides
one looked at saccharin (Sweet n low). no effect on glucose metabolism. glucose and insulin response to a meal unchanged
one saw no effect of sweeteners on triglycerides or cholesterol; In ppl with normal LDL-cholesterol, small increase
sucralose (Splenda): no change in fasting glucose, HbA1c, insulin, triglycerides and cholesterol. postprandial glucose and insulin a little higher
overall sweeteners help with weight loss compared to sugar
artificial sweetners are extremely sweet, hundreds of times sweeter than sugar. aspartame is 200x sweeter than sugar and Sucralose in Splenda is 600 times sweeter than regular sugar. Stevia is intermediate, 200-400x sweeter
1 study: artificial sweeteners, especially aspartame and acesulfame-K, associated with cancer
study: changes in microbiome of mice taking artificial sweeteners. saccharin in humans changed microbiome. larger trial: saccharin did not change microbiome
if sweetners help cut back on sugar, data indicates Sweeteners trump sugar.
cut back on artificial sweetners? avoid relapse to sugar. better off with artificial sweetner
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Introduction 0:44 Prior concerns with Artificial Sweeteners 2:34 New study 3:53 Uncertainty in science 4:32 Randomized trials 7:34 Funding 10:49 Animal data 11:35 Specific conditions 11:58 Artificial Sweeteners & Cancer 12:42 Artificial Sweeteners & the microbiome 14:02 The bottomline 16:17 Practical strategiesFiber Intolerance: Causes & SolutionsNutrition Made Simple!2022-08-01 | Why do some people thrive on high fiber while others experience intolerance, bloating, pain and other devastating symptoms? A recent clinical trial may finally shed light on the cause and point to strategies to reverse the issue.
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!.