Nutrition Made Simple!

How to start eating healthier TODAY (Key Mindset Shift)
Today we cover a key mindset shift to start eating healthier today.

References:
https://www.ncbi.nlm.nih.gov/pubmed/26429077
https://academic.oup.com/aje/article/185/5/345/2981960

Image credit: NeONBRAND on Unsplash

Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate to the best of the author's knowledge as of the time of posting. Always seek the advice...

Huberman Lab´s views Examined. Testosterone, Caffeine, Cold Plunges,
Dopamine, AG1

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References:
Fadogia & Testosterone:
https://consensus.app/search/fadogia-agrestis-safety-and-toxicity/ZpZgTIjCRpi4ZtwiDn-ixQ/

https://www.sciencedirect.com/science/article/abs/pii/S0378874107005296

https://pubmed.ncbi.nlm.nih.gov/16281088/

Caffeine https://pmc.ncbi.nlm.nih.gov/articles/PMC10930107/
https://www.nature.com/articles/s41598-021-98376-z
h...

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References:
The Ian Cramer Podcast:
http://iancramerpodcast.libsyn.com/icp-76-dr-gil-carvalho-md-phd-the-pillars-of-evidence-that-form-our-nutritional-recommendations

Videos on protein and amino acids:
https://www.youtube.com/watch?v=_qndZ8_6vTk&list=PLxyjOraXh0-l2CIhstcvQPEKP8y2a4u6e

Videos on cholesterol and saturated fat:
https://www.youtube.com/watch?v=37GhLK80MzM&list=PLxyjOraXh0-kCtqVTBwG6FRQqwemQ5Gba

SFA and CVD: https://www.ncbi.nlm.nih.gov/pubmed/26429077

HDL ('good cholesterol') doesn't lower risk of heart disease:
...

New study pits butter against vegetable oils like olive, canola or soybean and reports risk of death. Media headlines went wild, but what's the actual science?

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References:
New study:
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2831265

Fats used to cook in 0.5M people:
https://link.springer.com/article/10.1186/s12916-021-01961-2

Food frequency questionnaire:
https://biolincc.nhlbi.nih.gov/media/studies/framoffspring/Forms/Exam%203%20Food%20Frequency%20...

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References:
Whole grains affect cholesterol, glucose levels, risk of disease:
https://academic.oup.com/jn/article/142/7/1304/4743493
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext

1 serving of whole grains (~1/2 cup cooked = ~120g) associated with ~25% lower risk of all-cause mortality (NOTE: the paper defines 1 serving as 30g, which is associated with 8% reduction in risk, but as per the USDA 1 serving=1/2 cup cooked, e.g. brown rice, which amounts to ~100-120g, which is associated with a 25% risk reduction)<...

New findings show Neanderthals ate abundant starch and grains. Are ancestor diets useful for our food decisions? Should we eat like our ancestors?

New fossil findings on ancestor diets. We have this visual of cavemen hunting wooly mammoth and eating large chunks of meat around a fire. But new Neanderthal fossils and
“analysis of their dental tartar (hardened plaque) reveal a varied diet, rich in cereals, which may have contributed to brain growth”

new study of Neanderthal fossils also examined their teeth, “hominid oral microbiome by analyzing dental biofilms”. so dead oral bacteria stuck to their...

Mediterranean diet vs Vegan diet. New study compares Mediterranean diet to a low fat vegan diet. A look at the features of the Mediterranean diet and how it compares to a vegan diet for weight loss and metabolic health.

Mediterranean diet or vegan? Which one’s better?
new clinical trial compared a Mediterranean diet to a low fat vegan diet
Both are rich in fruits and vegetables. study: “Mediterranean and vegan diets are variations on a theme: one favors plant-based foods; the other consists of plant products exclusively”
low fat vegan was mostly whole foods...

Snacks don't have to be unhealthy to be tasty. Let's look at some examples of delicious & health-promoting snacks.

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References:
more snack ideas: https://www.yahoo.com/lifestyle/dietitians-share-favorite-plant-based-230100260/photo-p-apple-nachos-winning-snack-230100204.html

soy and cholesterol:
https://academic.oup.com/jn/article-abstract/125/suppl_3/598S/4730884
https://academic.oup.com/jn/article-abstract/125/suppl_3/594S/4774174
https...

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...

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...

Keto vs Vegan: Health Benefits. A recent study compared Keto and Vegan diets and looked at health benefits and weight loss. Let's discuss the health impact of Keto and Vegan and what the new study tells us about nutrition and health.

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References:
https://osf.io/preprints/nutrixiv/rdjfb/
https://www.lipidjournal.com/article/S1933-2874(19)30267...

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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References:
1-https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity
2-https://www.cdc.gov/diabetes/statistics/slides/long_term_trends.pdf
3-https://www.ncbi...

Low carb or low fat? Countless fads and nutrition experts later, people are more confused than ever. Today we tackle this issue and clarify some misconceptions.


Healthy Carrot Cake recipe (adapted from http://www.healthyeatingprogram.info/www.harmonizedcookery.com//2016/06/whole-food-carrot-cake.html and https://plantbasedcookingshow.com/2018/05/07/refined-sugar-oil-and-gluten-free-vegan-carrot-cake/ to make it even healthier):
You will need:
• 1/2 cup walnuts
• 1/2 cup almonds
• 1/4 cup shredded coconut (optional)
• 1 teaspoon vanilla extract
• 1/2 cup dates, pitted
• 1/4 cup whole grain flour (oat or your choice)
• 1/2 teaspoon each: cinnamon, cardamom, ginger, and nutmeg
• 1 1/2 cups carrots, grated

Frosting
1...

FDA Commissioner Dr Marty Makary talks about research he hasn´t read.

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References:
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/full
https://www.ahajournals.org/doi/pdf/10.1161/01.ATV.9.1.129
https://pubmed.ncbi.nlm.nih.gov/27071971/

Disclaimer: The contents of this video are for informational purposes o...

Best workouts to CRUSH visceral fat according to science.

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References:
https://diabetesjournals.org/care/article/20/3/385/22179/Mobilization-of-Visceral-Adipose-Tissue-Related-to
https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12406
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2011.00931.x
https://pmc.ncbi.nlm.nih.gov/articles/PMC10624584/
https://link.springer.com/article/10.1007/s40279-017-0807-y
https://pmc.ncbi.nlm.nih.gov/articles/PMC10423480/

Disclaimer: The contents of this video are for...

Let’s test our knowledge of nutrition. It’s time for *Food Quiz*!!.

References:
Calcium bioavailability:
https://sci-hub.tw/https://www.sciencedirect.com/science/article/pii/S0889157504000377


Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Neve...

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References:
fresh vs refrigerated vs frozen produce study:
www.sciencedirect.com/science/article/abs/pii/S0889157517300418

we have this general idea that Frozen food is less good.

this study looks at produce, fresh vs frozen

In most comparisons, there was no difference btw fresh and frozen although in some nutrients...

Benefits & Concerns of the Carnivore diet

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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...

Whats more important for weight loss: diet or exercise?
Is there a healthy way to lose weight and keep it off?
Discover the best weight loss diet known to science and the healthiest way to lose that extra weight and keep it off.

References:
https://www.bmj.com/content/346/bmj.f2907.abstract
https://www.ncbi.nlm.nih.gov/pubmed/1454084
https://papers.ssrn.com/sol3/papers.cfm?abstract_id=2557003
https://link.springer.com/article/10.1007%2Fs11002-014-9301-6#page-1

Disclaimer: The Information in this video is for informational purposes only...

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References:
Original video:
www.youtube.com/watch?v=FADD9y9tdgA

meta-analysis:
https://www.gastrojournal.org/article/S0016-5085(17)30152-X/fulltext

Kempner´s rice diet:
https://pubmed.ncbi.nlm.nih.gov/14771097/

FGF21: https://www.sciencedirect.com/science/article/pii/S2212877816302617

Disclaimer: The contents of this video are for informational p...

How to make vegan cheese. An easy recipe for delicious vegan cashew cheese. I've always wondered how to make vegan cheese so here we go! :)

VEGAN CASHEW CHEESE
1 cup raw cashews
1 clove garlic, minced
1/4 tsp garlic powder (or to taste)
lemon zest (0.5 medium lemon)
lemon juice (1 medium lemon)
~1/4 cup water
1 Tbsp nutritional yeast
salt to taste (optional)
1 Tbsp olive oil (optional)

Instructions:
Place cashews in a bowl and cover with cool water. Cover with plastic wrap and refrigerate overnight (~12h). If you can’t get to...

Supposedly, banana makes smoothies less healthy... Is this fact or fad?

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References:
https://pubs.rsc.org/en/content/articlelanding/2023/fo/d3fo01599h

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...

For most people Probiotic Supplements are a waste of money and can actually cause harm.

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References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7572142/
Individual variation
https://www.cell.com/cell/fulltext/S0092-8674(18)31102-4
Probiotics Can cause harm
https://www.sciencedirect.com/science/article...

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References:
Statins lower heart attacks, strokes, death:
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(12)60367-5/fulltext

benefits vs risk of diabetes:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3774022/

Pitavastatin
https://www.tandfonline.com/doi/abs/10.1080/17512433.2024.2433603

Disclaimer: The contents of...

Study shows constipated patients report improvements after REDUCING fiber (!!!). Have we been lied to all along?

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References:
Case-series:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/

Dyssynergic defecation & biofeedback therapy:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4087765/

Other related videos:
IBS: https://youtu.be/FdQexSS0lOg
Overcoming IBS: https://youtu.be/8ulyGr2JYww

Disclaimer: The contents of this video are for...

Humans have canines. Does that mean our ancestors were carnivores? Does that mean we are?

The teeth debates are all over the internet. e.g. regarding the Paleo diet. Some argue our teeth shape means our ancestors ate ABC and because of that we have to eat XYZ.

Some say canines mean we evolved eating meat, others say this our canines are pathetic and some herbivores have canines.

Does it matter?

Mortality and life expectancy of our ancestors:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3029716/#!po=20.5882

...

How to stick to a diet long term? We struggle to stick to new dietary habits and think willpower is the key. Yet sticking with your diet has relatively little to do with willpower: research indicates it plays a minor role, whereas common, fixable issues underlie most people’s difficulties in sticking with a healthier diet. This video covers the top 5 issues people report when trying to stick to a diet, as well as 3 major strategies to rectify those issues and increase our odds of success.

80% relapse:
https://academic.oup.com/ajcn/article/82/1/222S/4863393

St...

Coffee enemas, raw meat/milk, Sun-staring or drinking urine. The craziest practices on the Internet reviewed with a scientific eye

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References:
coffee enema:
https://pubmed.ncbi.nlm.nih.gov/32899046/
https://pubmed.ncbi.nlm.nih.gov/22249393/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3603218/

Sun gazing:
https://pmc.ncbi.nlm.nih.gov/articles/PMC1041624/

Nyquil:
https://www.drugs.com/medical-answers/you-overdose-nyquil-3566161/
https://www.fda...

Intermittent Fasting vs Time Restricted Feeding. What are the health benefits of Intermittent Fasting and Time Restricted Feeding? Does meal timing impact our health? An objective look at the research on health benefits of Time Restricted feeding and how it compares with Intermittent Fasting in general.

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Time restricted feeding is a type of intermittent fasting where you eat within a time window. The most...

A brand new study compared 5 different types of exercise for lowering blood pressure. The results are surprising.

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References:
https://bjsm.bmj.com/content/early/2023/07/02/bjsports-2022-106503.info

full text access: https://repository.canterbury.ac.uk/download/4f01f6b7cb2edef4d2d28dbaa9d2e647a5fcea9b0af61fe227b94534427715ea/228938/Final%20Manuscript.pdf

Disclaimer: The contents of this video are for informational purposes only and are...

Headlines and TV pieces love to cite “a new scientific study”. But how accurate are these reports? Learn how to find and access the science directly and discover the tools used by professional scientists to mine the Internet for crucial information you can use to fact-check articles and advice.

Google scholar: https://scholar.google.com/
Sci-hub: https://sci-hub.tw/
Thumbnail image: https://www.freestock.com/free-photos/woman-pushing-wall-isolated-white-background-73145395


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 medi...

Want to know how to eat healthier but not sure where to start? You're not alone. In this series I'll break down a simple, step-by-step, science-based process to clean up your diet and start eating healthy.

Eating healthy is not as difficult as you think you have the right tools.

In this video I cover step 1 of How to start eating healthier.

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References:
not enough fruit is #1 dietary risk factor for disease in the US https://www...

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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Follow Prof. Ray on Twitter:
@ProfKausikRay

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References:
1-https://academic.oup.com...

What effect does the Mediterranean Diet have on risk of death? A new analysis compares 7 diets and their effect on mortality and cardiovascular health. How did the Mediterranean diet compare with Low fat, low sodium etc?

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References:
1-https://www.bmj.com/content/380/bmj-2022-072003
2-https://www.ahajournals.org/doi/10.1161/01.CIR.103.13.1823
3-https://www.nejm.org/doi/full/10.1056...

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full-length interview:
https://www.karinainkster.com/single-post/2019/04/09/NBSV-042-Dr-Gil-Carvalho-on-doctors-nutritional-education-long-term-health-effects-of-different-diets-and-how-to-distinguish-between-legitimate-research-and-BS

Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition...

People with LOW cholesterol tend to die more (!). Heart Disease expert explains.

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References:
Chronic disease lowers cholesterol:
https://journals.lww.com/co-lipidology/abstract/2018/08000/acquired_low_cholesterol__diagnosis_and_relevance.8.aspx

26 randomized trials: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)61350-5/fulltext

Adjusting for malnutrition:
https://www.clinicalnutritionjournal.com/action/showPdf?pii=S0261-5614%2822%2900037-1

Genetics:
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814089
...

A recent new trial tested the effect of Creatine on Hair Loss. Here´s what they found.

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References:
2009 Rugby trial:
https://journals.lww.com/cjsportsmed/abstract/2009/09000/three_weeks_of_creatine_monohydrate.9.aspx

2021 FAQ paper:
https://link.springer.com/content/pdf/10.1186/s12970-021-00412-w.pdf

2025 trial:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12020143/

Disclaimer: The contents of this video are for informational purposes o...

Can our cholesterol levels be too low? Do we need cholesterol? Does our body produce all the cholesterol we need?

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References:
https://podcasts.apple.com/us/podcast/the-truth-about-cholesterol-with-gil-carvalho-md-phd-ep-72/id1451308876?i=1000489800171

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...

Is gluten bad for us? A look at Celiac Disease, gluten intolerance and grains.

gluten free: is gluten that bad for us?

what IS gluten? gluten is not a carbohydrate, its a group of proteins. some of us are gluten intolerant. e.g. celiac disease

ppl with celiac disease need to avoid gluten

celiac disease: ~1% of us. typical GI symptoms: abdominal pain, diarrhea, bloating, gas

celiacs often have non gastrointestinal symptoms (headaches, numbness or skin rash)

if you suspect celiac disease, get tested. treatment for celiac disease...

Beyond Meat and the Impossible Burger have taken the food industry by storm. Are they healthier options? I break down the Beyond and the Impossible Burgers and look at their health risks compared to a regular beef patty.

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References:
Univ Michigan study: http://css.umich.edu/publication/beyond-meats-beyond-burger-life-cycle-assessment-detailed-comparison-between-plant-based

Red meat & pollution:
https://www.thelancet.com/pdfs/journals/lancet/PIIS0140-6736%2818%2931788-4.pdf
https://www.pnas.org/content...