Nutrition Made Simple!

Avoid these Bad Sleep Habits that are Harming your Heart (+10 strategies to improve Sleep Quality)

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References:
Short Sleepers:
https://www.nih.gov/news-events/nih-research-matters/gene-identified-people-who-need-little-sleep

Sleep duration & Disease
https://pmc.ncbi.nlm.nih.gov/articles/PMC3660511/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9403140/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3755488/pdf/nihms31291.pdf
https://pmc...

The new USDA Dietary Guidelines are out. Can we trust the Guidelines? Is the USDA reliable? What do the new Dietary Guidelines get right and wrong? An objective look at the 2020 USDA Dietary Guidelines

The new usda dietary guidelines were just released. The USDA guidelines are the official dietary recommendations for Americans

they emphasize dietary patterns
Do you eat an abundance and variety of fruits and vegetables? Is much more important than kale or sesame seeds specifically

Its not about ‘super foods’

they propose 3 healthy dietary patterns as example: omnivorous, medi...

LDL cholesterol level: the difference between LDL and LDL cholesterol level; Is LDL-cholesterol truly 'bad' cholesterol? Is HDL-cholesterol protective? An in depth look at LDL cholesterol level and its physiological significance.

LDL cholesterol level under 100mg/dL. LDL vs LDL-cholesterol, cholesterol is NOT the problem, HDL is NOT good cholesterol and LDL is not ‘bad’. lipoproteins carry fat. lipoproteins: low density lipoprotein or LDL vs high-density lipoprotein or HDL. lab results: LDL-cholesterol level, not LDL. lipoproteins (LDL) carry cholesterol. LDL-cholesterol is cholesterol carried in LDL lipoproteins. LDL lipoproteins = cars. LDL-cholesterol = passengers

HDL-cholesterol = cholesterol traveling in HDL...

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References:

Evidence our ancestors ate grains:
https://www.nature.com/articles/nature02734
https://www.pnas.org/content/112/39/12075.abstract
https://science.sciencemag.org/content/326/5960/1680.full
https://www.nationalgeographic.com/people-and-culture/food/the-plate/2015/09/11/ancient-oat-discovery-may-poke-more-holes-in-paleo-diet/

humans are ~300k years old:
https://www.ft.com/content/00a266c2-4ad3-11e7-919a-1e14ce4af89b

whole grains and health outcomes:
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
https...

Coronavirus and COVID-19 have spread across the world. What can we learn from countries who dealt with coronavirus earlier? A lot. South Korea is a case-study on coronavirus containment that can potentially save many lives.

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References:
China early timeline: https://www.livescience.com/first-case-coronavirus-found.html
coronavirus numbers day by day:
China: https://www...

I ranked the safest and most harmful Sweeteners according to science.

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References:
Artificial:
https://www.nature.com/articles/nature13793
https://link.springer.com/article/10.1186/s40168-020-00976-w
Natural:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6950708/
https://pmc.ncbi.nlm.nih.gov/articles...

THE best vegetables to help you fight diabetes

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References:
Collards:
https://www.mdpi.com/2072-6643/16/23/4015
https://glycemic-index.net/collards-raw/
https://www.sciencedirect.com/science/article/abs/pii/S0889157504000377

Garlic: https://pubmed.ncbi.nlm.nih.gov/26693740/

Avocado: https://www.tandfonline.com/doi/full/10.1080/10408398.2011.556759

Brussels sprouts: https://www.ncbi.nlm.nih.gov/books/NBK326737/table/lipids_lifestyle-changes-lipids-and-lipoproteins.T._7/

frozen veg: https://www.ncbi.nlm...

The most dangerous diseases progress silently for years. These tests can reveal them.

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Links & Additional Resources:
HOMA-IR calculator: https://www.mdcalc.com/calc/3120/homa-ir-homeostatic-model-assessment-insulin-resistance

Calculating your ApoB from basic lipid panel: https://youtu.be/RQdL3e0cBlI

Link to this video to share with friends/family/PCPs: https://youtu.be/QrhzrhCh05Q

...

Did wet markets breed the coronavirus? Is bat soup to blame for COVID-19? Are factory farms creating pandemics? Let's fact-check some COVID-19 food-related ideas.

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References:
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-busters
https://www.thelancet.com/action/showPdf?pii=S0140-6736%2820%2930183-5
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3323155/<...

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References:
https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.109.879254

https://www.nejm.org/doi/full/10.1056/NEJMoa0708681

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...

Are the Glucose Goddess´ ideas based on science or evidence-free fads?

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Dr. Krauss interview : https://youtu.be/BpEqZUyUK2Q

References:
Eggs & top allergies: https://www.fda.gov/food/buy-store-serve-safe-food/food-allergies-what-you-need-know

Glucose changes in healthy young individuals: https://pmc.ncbi.nlm.nih.gov/articles/PMC2769652/

Side effects & natural supplements: https://pmc.ncbi.nlm.nih.gov/articles/PMC5502701/

Cholesterol metabolism: https://journals.lww.com/co-lipidology/abstract/2014/02000/reverse_c...

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References and Additional Resources:
Vitamin D:
https://youtu.be/C8svz186aE4

Iodine:
https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

B12:
https://youtu.be/6FY2VPEnfko

EPA/DHA:
https://youtu.be/PzunyCl4moA

K2:
https://youtu.be/nkPEfVzm6io

Disclaimer: The contents of this video...

Scientists reversed diabetes in 87% of patients. Here's how they did it.

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References:
new trial: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-025-04072-4

DiRECT: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)33102-1/abstract

VIRTA: https://link.springer.com/article/10.1007/s13300-018-0373-9

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment...

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Joe Rogan recently made headlines for his carnivore experiment. How informative is subjective experience and short-term results? A view on self-experimentation and how it fits with scientific data.

Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The...

Related Videos:
Lowering Blood Sugar/HbA1c: https://youtu.be/PHawGGlZDYU
Lowering Cholesterol/LDL/ApoB: https://youtu.be/m-mQOPWkE1g
Lowering Blood Pressure: https://youtu.be/GABX1bs2FHA
Measuring Blood Pressure Properly: https://youtu.be/FhppZZmZi2Y

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References:
Lancet Report: https://www.thelancet.com...

Beef and climate change. Fact-checking 'What I've Learned"'s video on red meat and climate change, climate science evidence on meat, esp. beef, and environmental impact

What I’ve learned: beef isnt that polluting

raising animals= greenhouse emissions. growing their food = more emissions. eliminating animal agriculture reduces greenhouse emissions GHGs by 2.6%?

stop raising animals BUT keep growing tons of corn even tho cows and pigs and chickens are gone

grow tons of corn. our diet = 80% grains, mostly corn

even with these crops =better for environment, less emissions

if...

Are Gary Brecka´s ideas based on science or fad? Lets´s find out.

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References:
Hydrogen water:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8474983/pdf/10.1177_15353702211009138.pdf
https://www.tandfonline.com/doi/pdf/10.2147/dmso.s240122
https://www.mdpi.com/1422-0067/25/2/973

avocado:
https://assets.cureus.com/uploads/review_article/pdf/164391/20240214-15609-gkrore.pdf

Is seed oil "toxic waste"? What does the science show?

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References:
Heart disease:
https://academic.oup.com/aje/article-abstract/95/1/26/167903
https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000252

Weight loss:
https://link.springer.com/article/10.1186/s40795-024-00907-0

Fatty liver/diabetes/IR:
https://www.sciencedirect.com/science/article/pii/S000291652302782X
https://journals.plos.org...

Airport food is notoriously unhealthy. It's surprisingly simple to have delicious healthy meals even on a long flight

Airports: always hard to find healthy food. But it’s real simple to eat great healthy food even flying half way around the world

I make sure I eat well BEFORE I leave. A big bowl of oatmeal in the morning fills me up for hours so that’s what I’m doing. fruit and nuts are great snacks and for a short flight they might cover it

I lean on legumes and whole grains: fillin...

Find out the chocolate brands with highest & lowest heavy metal contamination

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References & Additional Resources:
Our chocolate video covering best products:
https://youtu.be/4dan0C33ypo

CR investigations:
https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8480295550/

https://www.consumerreports.org/health/food-safety/a-third-of-chocolate-products-are-high-in-heavy-metals-a4844566398/

As you sow (100s of brands):
https...

Get perfect A1c and reverse diabetes with these foods validated by science

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References:
Magnesium:
https://pubmed.ncbi.nlm.nih.gov/25076495/
https://pubmed.ncbi.nlm.nih.gov/36640581/

Polyphenols:
https://www.tandfonline.com/doi/abs/10.1080/10408398.2014.973932
https://www.sciencedirect.com/science/article/abs/pii/S0002934325005285
https://pmc.ncbi.nlm.nih.gov/articles/PMC9241062/

Curcumin:
https://www...

What drinking Oat Milk does to your body (Science-Backed)

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References:
trials:
https://doi.org/10.1159/000012736
https://pubmed.ncbi.nlm.nih.gov/10749030/

products tested:
https://www.oatly.com/en-gb/products/oat-drink/oat-drink-no-sugars-1l
https://www.alpro.com/uk/products/drinks/oat-no-sugars
https://silk.com/plant-based-products/shelf-stable/shelf-stable-0g-sugar-oatmilk
https://plantstrong.com/products...

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References:
FH prevalence
https://www.ncbi.nlm.nih.gov/m/pubmed/25612857/

Rate of hypercholesterolemia in the US
https://www.cdc.gov/cholesterol/cholesterol_education_month.htm

dietary pattern associates with cholesterol levels:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916209/

https://veganhealth.org/cardiovascular-disease-markers-in-vegans/#cholesterol-EPIC

very healthy diet drops LDL by 30% in 7 days:
https://link.springer.com/article/10.1007/s11883-004-0091-9

portfolio diet (plant sterols, plant protein...

8 Foods I Eat as a Doctor for Gut Health

full IBS video: https://youtu.be/FdQexSS0lOg

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References:
Prunes https://onlinelibrary.wiley.com/doi/abs/10.1111/apt.12913
Stanford trial https://med.stanford.edu/nutrition/research/completed-studies/fefifo.html

Kefir
https://link.springer.com/article/10.1007...

A method to reduce arsenic in rice. Rice accumulates arsenic during cultivation. A new study reports a cooking method cutting arsenic in rice by 2-4x.

A common concern with rice is the arsenic content. Arsenic occurs naturally in soil and water but gets concentrated 10X in rice.

Is there a way to reduce arsenic, to get rid of arsenic from rice?

Washing/soaking reduces arsenic but only in white rice, and it also removes nutrients. Cooking rice in an excess of water and discarding eliminates arsenic and also nutrients. Boiling in less...

Can we trust the Internet when it comes to nutrition information? What about the mainstream media? How about popular books? Pitfalls and lessons learned in 2+ years of sharing nutrition science videos for a wide audience.

Originally presented at the M.S. (Masters in Science) in Nursing seminar, Univ. of Tampa.

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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...

Most diets focus on what to AVOID but this may be counterproductive. What if we focused instead on the key foods we should ADD to our diet? Let's look at the 5 staples of a healthy diet.

References:

Neurobiology of feeling:
https://www.ncbi.nlm.nih.gov/pubmed/23329161

Legume consumption and risk of diabetes:
https://www.sciencedirect.com/science/article/pii/S0261561417301061

Whole grains, cardiovascular disease and cancer:
https://www.bmj.com/content/353/bmj.I2716.full

Low fruit and risk of disease/death:
https://www.ncbi...

New drug trial breaks new ground in Heart Disease prevention

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References:
www.nejm.org/doi/full/10.1056/NEJMoa2514428

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...

Do doctors understand nutrition? I learned almost nothing about nutrition in med school and it has taken me several years to become familiar with the astounding available science on nutrition.

References:

Maintaining a healthy diet in 2019 (video):
https://www.youtube.com/watch?v=EkdhQ7dF94Y

how to find and access scientific studies:
https://www.youtube.com/watch?v=GSYuvnKHREg

Nutrition in med school
https://www.aamc.org/download/451374/data/nutriritoneducationinusmedschools.pdf

doctors feel unprepared to discuss nutrition
https://www.ncbi.nlm.nih.gov/pmc...

Real Madrid Players´ Glucose Level during a Champions League match surprised scientists

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References:
https://journals.sagepub.com/doi/abs/10.1177/19322968251388668

CGM accuracy:
https://pubmed.ncbi.nlm.nih.gov/40021059/

Disclaimer: The contents of this video are for informational purposes only and are not intended to be m...

Some foods powerfully fight cancer. But we´re not talking about them.

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References:
https://aacrjournals.org/cebp/article/29/3/565/72188/Nut-Consumption-and-Risk-of-Cancer-A-Meta-analysis
https://www.sciencedirect.com/science/article/pii/S0002916523273499
https://www.tandfonline.com/doi/abs/10.1080/01635581.2022.2104880
https://www.thelancet.com/article/S0140-6736(18)31809-9/fulltext
https://www.aicr.org/cancer-prevention/food-facts/soy/
https://www.aicr.org/cancer-prevention/food-facts/flaxseed/

Disclaimer: T...

Doctors share tips to help kids eat more vegetables. We all know fruits and vegetables are healthy but how can we get our kids to eat them?! 14 tips from psychology and clinical experience to help kids enjoy and love vegetables

you get fresh vegetables but your kids just wont eat them.

We'll cover tips to help your kids love vegetables
what the mother eats during pregnancy affects the baby’s preferences after birth

the baby learns to like the foods mom eats during pregnancy

what the mom eats is secreted in...

Science consistently points to these foods for plaque reversal

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References:
Omega 3s & fish:
https://jamanetwork.com/journals/jama/fullarticle/203640
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/association-of-fish-consumption-and-dietary-intake-of-marine-n3-pufa-with-myocardial-infarction-in-a-prospective-danish-cohort-study/8FA0F862353A16F3FF5321EFB31A69C5

Olive oil:
https://www.liebertpub.com/doi/abs/10.1089/dia.2013.0178
https://pubmed.ncbi.nlm.nih.gov/37977313/<...

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low cholesterol & mortality. meaning re:cholesterol?

people with high cholesterol AND low or normal cholesterol = more death (cholesterol paradox). lowest mortality = 140mg/dL LDL-cholesterol.

low/normal cholesterol is lethal? association between low cholesterol and mortality: death goes up at very high cholesterol and low/normal cholesterol

low cholesterol could cause death but studies only show co-occurrence of low cholesterol/death. people with low cholesterol could have other differences. Same for high cholesterol. We covered high cholesterol before

...

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References:

LDL correlates directly with heart disease, HDL inversely:
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.534.842&rep=rep1&type=pdf
https://www.ahajournals.org/doi/10.1161/circulationaha.108.816181

direct tests confirm LDL is a factor in heart disease:
https://academic.oup.com/eurheartj/article/38/32/2459/3745109

higher HDL via drugs or genetic mutation not associated with lower risk of heart disease:
https://www.nejm.org/doi/full/10.1056/NEJMoa0706628
https://www.sciencedirect.com/science/article/pii/S0140673612603122<...

Many heart attacks happen in people with normal cholesterol, here´s what that means.

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References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7680426/
https://pubmed.ncbi.nlm.nih.gov/1729068/
https://www.sciencedirect.com/science/article/pii/073510979390213K

Disclaimer: The contents of this video are for informational purposes only and are not intended to be m...

Cutting Visceral Fat in half without diets, workouts or meds is possible

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The powdered Resistant Starch they used:
https://www.ingredion.com/na/en-us/ingredient?name=himaize-260-22000b00

References:
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(23)00297-8
https://pmc.ncbi.nlm.nih.gov/articles/PMC10963277/
https://pubmed.ncbi.nlm.nih.gov/30894560/ <...

Coronavirus, foods and supplements: What is science and what is hype? Let's look at what we know and what we should watch out for

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References:
Cytokine storm in COVID-19: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30628-0/fulltext

mortality in COVID-19: www.the-scientist.com/news-opinion/why-some-covid-19-cases-are-worse-than-others-67160

Vit C...

Diet vs Drugs. Can we lower cholesterol or is it all genetics?! Which is stronger, diet or statins? Science has compared them head to head.

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References:
https://jamanetwork.com/journals/jama/fullarticle/196970

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...

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References:
Hydration:
https://pubmed.ncbi.nlm.nih.gov/14671205/

Energy drinks:
https://www.health.harvard.edu/nutrition/are-energy-drinks-bad-for-you

Ultraprocessed:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7946062/

Amino acids:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/

Fantastic Fats:
...