Nutrition Made Simple!

Epizode

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  RFK´s Food Pyramid - More Revelations and Drama 13.10.2026 6min

  RFK´s Food Guidelines just had 2 unfortunate developments Uploaded 18-01-26Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Vegan diets under fire2:10 Butter and Tallow Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  These Drugs will Revolutionize Health Care 13.10.2026 11min

  A brand new drug delivers 24% body weight loss while improving blood pressure, glucose, triglycerides and cholesterol. What is retatrutide, how does it work and are there any downsides?Uploaded 17-07-23Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:1-https://www.nejm.org/doi/full/10.1056/NEJMoa23019722-https://clinicaltrials.gov/study/NCT058820453-https://dom-pubs.onlinelibrary.wiley.com/doi/10.1111/dom.14725Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 New clinical trial making headlines1:37 Drugs vs lifestyle3:04 Mode of action3:45 Caveats4:49 Side effects6:05 Overall impact of GLP-1 agonists7:19 Weight regain Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  9 Foods Most People Don´t Realize Cause Cancer 13.10.2026 8min

  Look out for these Specific Foods and Cooking Methods Uploaded 05-03-26Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:peanuts and aflatoxins:https://www.mdpi.com/2072-6651/14/3/167https://www.cancer.gov/about-cancer/causes-prevention/risk/substances/aflatoxinshttps://pubmed.ncbi.nlm.nih.gov/20172840/pickles and salt:https://pubmed.ncbi.nlm.nih.gov/22499775/https://pmc.ncbi.nlm.nih.gov/articles/PMC7225928/https://pubmed.ncbi.nlm.nih.gov/36296944/https://link.springer.com/article/10.1007/s00405-021-07210-9https://pubmed.ncbi.nlm.nih.gov/26477994/Alcohol:https://pubmed.ncbi.nlm.nih.gov/35708873/Grilling:https://www.aicr.org/resources/blog/grilling-and-cancer-risk-what-you-need-to-know-for-a-healthier-barbecue/https://www.aicr.org/news/five-steps-for-cancer-safe-grilling/Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Aflatoxins1:33 Salt2:49 Alcohol3:31 Coffee and Tea4:23 Acrylamide4:41 Poultry and Fish5:21 Hacks Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  The Liver King gets fact-checked by MD PhD Doctor 13.10.2026 28min

  Scientist reacts to the Liver King´s diet (Dangers and Upsides)Uploaded 12-08-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Fossils and disease:https://www.livescience.com/62689-otzi-iceman-mummy-heart-disease.htmlwww.sciencedirect.com/science/article/pii/S014067361360598Xhttps://www.science.org/content/article/earliest-case-human-cancer-found-17-million-year-old-fossilOrgan meats in deficiencies:https://pubmed.ncbi.nlm.nih.gov/35451359/Vitamin A limits and hypervitaminosis:https://pubmed.ncbi.nlm.nih.gov/7189278/https://ods.od.nih.gov/factsheets/VitaminA-Consumer/#h3https://fdc.nal.usda.gov/food-details/171486/nutrientsContamination in organ meats:https://pubmed.ncbi.nlm.nih.gov/32872118/https://pubmed.ncbi.nlm.nih.gov/30934473/Raw vs boiled eggs:https://pmc.ncbi.nlm.nih.gov/articles/PMC9644172/Organ meats and disease:https://link.springer.com/content/pdf/10.1007/s10654-021-00762-4.pdfhttps://onlinelibrary.wiley.com/doi/full/10.1002/ijc.34211https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/organ-meat-consumption-and-risk-of-nonalcoholic-fatty-liver-disease-the-tclsih-study/D20A4A65EF0136038D7CFF3C5C1B1036https://pmc.ncbi.nlm.nih.gov/articles/PMC8460710/pdf/nihms-1732206.pdfhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10598295/https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1138102/fullhttps://www.sciencedirect.com/science/article/abs/pii/S089990072100006Xhttps://www.sciencedirect.com/science/article/abs/pii/S875632821300241Xhttps://www.sciencedirect.com/science/article/pii/S0261561422001145https://www.mdpi.com/2072-6643/9/5/498https://pubmed.ncbi.nlm.nih.gov/36987573/https://www.nature.com/articles/6603689https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-pattern-rich-in-animal-organ-seafood-and-processed-meat-products-is-associated-with-newly-diagnosed-hyperuricaemia-in-chinese-adults-a-propensity-scorematched-casecontrol-study/88439BE63679235B6020D1EE34BD612BHeavy metals/toxins:https://link.springer.com/article/10.1007/s11356-021-12641-2Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Liver King0:50 Ancestral Health2:50 Un-ancestral Meals4:53 Ancestral bodies6:24 Organ meats and vitamins8:59 Supplements9:35 Hits and misses12:13 Raw organs13:14 Ancestral foods?14:11 Raw eggs15:22 Organ meats and disease risk17:56 Concoction18:56 Scrotum20:08 Gimmicky names21:01 Decline23:52 Tragedy24:31 Be your best self Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  THIS Popular Advice to Lose Visceral Fat is WRONG!! 13.10.2026 11min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uUploaded 26-01-26Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:https://pubs.rsc.org/en/content/articlehtml/2016/fo/c5fo00750jhttps://www.sciencedirect.com/science/article/pii/S0271531717305444https://www.sciencedirect.com/science/article/pii/S1756464611001162https://pubmed.ncbi.nlm.nih.gov/24065295/Extract: https://www.saspublishers.com/article/23404/download/2 brands:https://matchatherapy.com/en-eu/products/matchatherapy90https://www.gotmatcha.com/pages/current-matcha-analysisToxicity:https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2018.5239Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Wrong advice1:37 More?2:31 Concentrated2:55 Better drink4:52 Dose7:23 Caution Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Keto Cholesterol study SHOCKS scientific community | LMHRs and heart disease 13.10.2026 44min

  Recent study on Ketogenic diet and heart disease created a social media storm. What's reliable and what isn't?Uploaded 18-04-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Keto study: https://www.jacc.org/doi/10.1016/j.jacadv.2025.101686#mmc1Pre-registration:https://clinicaltrials.gov/study/NCT05733325Dr. Guess´ analysis:https://drguess.substack.com/p/lean-mass-hyper-responders-and-atherosclerosisNature-CT:https://www.ahajournals.org/doi/abs/10.1161/circ.150.suppl_1.4139340Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 new Keto study2:41 primary outcomes?4:11 Results6:44 Dr. Budoff explains10:31 An elusive number15:59 Data vs words20:57 Plaque scores22:16 Keto vs other studies26:59 Individual variation28:04 LDL and ApoB31:36 Reassuring?32:31 Outrage and social media PR35:56 Misleading media36:18 How to protect yourself Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Scientist Answers: do Eggs raise your Cholesterol?? 13.10.2026 10min

  Do eggs raise our cholesterol? Why are eggs, cholesterol and heart disease so controversial? A look at the evidence and sources of confusion on eggs, dietary and blood cholesterol.Uploaded 24-08-20A lot of you asked about eggs and cholesterol. There’s a lot of confusion around eggs so let's focus on whether eggs raise blood cholesterol. Eggs have a lot of cholesterol but does that mean eating them raises my cholesterol levels? College students ate a large egg every day for three weeks and ended up with higher LDL-cholesterol, that’s the ‘bad’ cholesterol. Maybe they ate something else that raised their cholesterol? Can we give people eggs without them even knowing it? Scientists gave people egg or egg substitute (four times less cholesterol). When people start off with eggs their blood cholesterol level shoots up, switch them to the substitute, their cholesterol drops. If we start them off with the egg substitute cholesterol goes down a bit from baseline, switch to real eggs, cholesterol shoots up (and volunteers didn’t know when they were eating egg)Meta-analyses confirm eating cholesterol tends to raise our blood cholesterol levels. But the effect of food on our cholesterol level depends on context. If your cholesterol levels are low, the more cholesterol you eat, everything else being equal, the higher your blood cholesterol level will tend to go. But as you get to higher blood levels, the effect peters out.Let’s say i want to prove that eggs don’t affect blood cholesterol levels. How can I do the experiment to get that result? 1) Take someone who already eats a lot of cholesterol and has high blood cholesterol, and ask if adding a little bit more in their diet makes a difference? Probably not2) compare eggs to something that also raises cholesterol. Like red meat or butter (high in saturated fat). My cholesterol level is affected by the cholesterol I eat, but also saturated fat, unsaturated fats, fiber etc.3) acknowledge that LDL-cholesterol goes up with eggs but argue that’s fine because HDL-Cholesterol also goes up. if you saw our video on LDL and HDL you may remember raising HDL-cholesterol doesn’t affect heart disease risk so this argument is not compellingThe egg industry funds many of the studies.So eggs raise our cholesterol levels in general. Is it okay to eat eggs or not?Example A: good health, great cholesterol levels, eats an egg here and there because he likes it. B: lipids are out of whack, high cholesterol, eats five eggs a day because he thinks he “needs the protein”. So are eggs good or bad? Eggs aren’t necessary but it’s also not true that if your diet includes some eggs it’s automatically unhealthy.I don’t eat eggs personally but at the end of the day it’s less about specific foods and more about the overall dietary pattern. A diet high in saturated fat and cholesterol will raise your cholesterol, with or without eggs, and a diet high in fiber and unsaturated plant fats will have the opposite effect, even if you sometimes eat eggs.People often ask about Egg whites. In all likelihood they won’t raise your blood cholesterol as much (they lack the fat and cholesterol fraction). But when people ask about egg whites it’s often rooted in the notion that we need massive amounts of protein from specific foods like eggs. So if you eat egg whites here and there because you enjoy them and you’re generally healthy I don’t see a problem but if you’re slamming egg whites as a staple source of protein because you’re stressing out about getting enough protein, chances are you don’t need to. our society’s protein fixation is not conducive to health. In this video we covered LDL, HDL and what they mean and this one goes over the best foods your cholesterol.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @to Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How Professional Fact Checkers spot FAKE NEWS 13.10.2026 7min

  Can you spot fake news? Professional fact-checkers use techniques like taking bearing and lateral reading to quickly spot fake news. Here's how to do it yourself.Uploaded 31-05-21Can you spot fake news?professional fact-checkers separate truth from fictioncompetition between professional fact-checkers and regular people. can our competitors spot the fake news?100% of Professional fact-checkers chose correctlystudents: 80% chose incorrectly professional fact-checkers consistently came out on top. fact-checkers used 3 techniques that gave them an edgepro fact-checkers glanced at the article, then left. taking bearing. students used vertical reading. fact-checkers relied on lateral reading. another technique that distinguished the pros was click restraint. fact-checkers were focused and deliberate.we can take bearing by stepping back and getting a broad view of a topic before we dive deep into a specific sourceConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.tcrecord.org/LIBRARY/exec.asp?ContentID=22806https://stacks.stanford.edu/file/druid:yk133ht8603/Wineburg%20McGrew_Lateral%20Reading%20and%20the%20Nature%20of%20Expertise.pdfDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to put together a Healthy Diet in 3 SIMPLE Steps | Science-Based 13.10.2026 17min

  Eat a Healthy Diet peaceful and unbothered by misleading headlines with these 3 simples steps.Uploaded 24-03-25Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaPast videos:Eggs:https://youtu.be/GkWMDnTyxfohttps://youtu.be/G1NZNKn9DG8Gluten:https://youtu.be/IMPEdUn0ZmwRed Meat:https://youtu.be/mQ56uOkjccgOrganic:https://youtu.be/171v5Jrm_o8Seed Oils:https://youtu.be/-xTaAHSFHUUhttps://youtu.be/_VwDZVbfrKohttps://youtu.be/M8tzaXQH1G4https://youtu.be/a_YaAmXr0U0https://youtu.be/yqN61Z-qp88https://youtu.be/wS1ahDXaqBYDifferent fats compared:https://youtu.be/rvawEvNLbUMSweeteners:https://youtu.be/5h5IABzlj8whttps://youtu.be/NdKAPzsxr_YMercury in fish:https://youtu.be/QKfU6dBB764Lectins:https://youtu.be/bY7of8J2s7gOxalates:https://youtu.be/qq1nkGqo69ESupplements:https://youtu.be/FdpYuA8l7MICreatine:https://youtu.be/Vs9s9T8oK7MFruit:https://youtu.be/4Cpi3SIIEOIDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 3 steps to a healthy diet2:56 Fats, Carbs and health3:37 Healthy meals 5:09 Eggs, Gluten and Red Meat6:56 Organic, Seed Oils and Cooking Temperature8:34 Sweeteners and Fish contamination9:42 Example week10:44 Lectins and Oxalates11:54 Supplements13:43 Fructose Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  We're all confused about Red Meat. Here's Why. 13.10.2026 21min

  Why is red meat so controversial? Heart disease or heart-healthy? Grass-fed or grain-fed? Established or undetermined? Beef, lamb, bacon or ham?Uploaded 28-03-22A look at the scientific evidence on the health impact of red meat.forget whether you love or hate red meat. what is the health effect of eating red meat on cvdhigher consumption of red meat associated with risk of CHDincreased risk of death due to different causes incl. HD associated with red meat intakewhats our level of certainty regarding effect of red meat on CVD? Very low.red meat includes bacon, salami, beef jerky, etc as well as steaks. maybe processed red meat is a problem but steaks are finehigher intake of total red meat or red meat excluding processed meat, both were significantly associated with risk of CHD. Both processed and unprocessed red meat associated with mortality incl. HDhigher consumption of unprocessed red meat associated with 9% higher risk of ischemic heart disease per 50g eaten daily, about a quarter of a 8oz steakPeople who eat more red meat also tend to exercise less, smoke more, drink more alcohol, etc.maybe those factors are the real problem and red meat is an innocent bystander?associations with red meat were stronger after other risk factors removed from the equation. mortality associated with red meat was stronger in non/former smokers, in people with normal BMI, and non/mild alcohol drinkersdo ultraprocessed food and animal foods incl. red meat have independent health effects?red meat associated with risk even after ultraprocessed food taken out of the equation. association btw red meat and disease can’t be simply pinned on junk foodif red meat is an innocent bystander we might expect red meat to be less harmful in the context of a healthy diet. But association between unprocessed red meat and CVD was stronger in participants who consumed a higher-quality diet red meat without junk food showed if anything stronger associationsincreased risks associated with red meat may be partly accounted for by heme iron and heme iron is very high in red meata candidate mechanism for the effect of red meatConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.ahajournals.org/doi/abs/10.1161/circulationaha.109.915165https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5423547/https://www.tandfonline.com/doi/full/10.1080/10408398.2021.1949575https://pmc.ncbi.nlm.nih.gov/articles/PMC9170476/https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2759737https://www.ahajournals.org/doi/10.1161/JAHA.119.015553https://www.ahajournals.org/doi/10.1161/01.cir.103.13.1823https://www.nature.com/articles/ejcn2014228https://pmc.ncbi.nlm.nih.gov/articles/PMC3238465/https://apjcn.nhri.org.tw/server/APJCN/15/1/21.pdfhttps://academic.oup.com/ajcn/article/110/1/24/5494812https://pubmed.ncbi.nlm.nih.gov/19674491/ https://www.sciencedirect.com/science/article/abs/pii/S0271531710002617https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-021-01922-9Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Science and certainty0:38 Red meat and Cardiovascular Disease1:28 Processed vs Unprocessed red meat3:21 Healthy User Bias5: Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to Lower Your Insulin Resistance (NEW Clinical Trial!) 13.10.2026 10min

  A new study looks at the effect of lifestyle on insulin resistance. A look at how to improve our insulin resistance using foods and exercise. Uploaded 04-09-23Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaLink to the study:https://www.nature.com/articles/s42255-023-00829-4Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 New Insulin Resistance study 2:12 The twist3:10 Effect on Insulin Resistance4:38 Exercise and Insulin Resistance6:00 Strengths and Weaknesses Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Nutrient Deficiencies Revealed by your Hands 12.10.2026 5min

  5 nutrient deficiencies you can spot just by looking at your handsUploaded 17-07-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Iron:https://pubmed.ncbi.nlm.nih.gov/17245838/https://pmc.ncbi.nlm.nih.gov/articles/PMC5838265Zinc:https://pmc.ncbi.nlm.nih.gov/articles/PMC3746228/Vitamin B12:https://pmc.ncbi.nlm.nih.gov/articles/PMC7654476/)https://pmc.ncbi.nlm.nih.gov/articles/PMC9551622/Magnesium: https://pubmed.ncbi.nlm.nih.gov/29522392/Omega 3s:https://journals.sagepub.com/doi/abs/10.1177/1203475420929925https://pubmed.ncbi.nlm.nih.gov/26795198/Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Iron1:15 Zinc1:40 Vitamin B122:45 Magnesium3:12 Omega 3s Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Can you develop Heart Disease if you're not Insulin Resistant? | Dr. William Cromwell 12.10.2026 29min

  Can we have plaque in our arteries if we're not insulin resistant? Are "metabolically healthy" people still at risk of heart disease? Does Insulin Resistance raise heart disease risk? How does it do that exactly? Uploaded 09-10-23Introductory videos on ApoB and lipoproteins:https://youtu.be/EfdwqypYAlUhttps://youtu.be/ntD4eN-9t-QConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaDr. Cromwell on Twitter: @LipoproteinReferences:1-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3810413/2-https://www.ahajournals.org/doi/full/10.1161/01.ATV.0000032134.92180.413-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3040419/4-https://www.ahajournals.org/doi/full/10.1161/01.CIR.93.10.18095-https://diabetesjournals.org/care/article/25/7/1177/21630/Homeostasis-Model-Assessment-of-Insulin-Resistance6-https://cardiab.biomedcentral.com/articles/10.1186/s12933-018-0762-47-https://www.jacc.org/doi/full/10.1016/j.jacc.2018.06.0468-https://www.ahajournals.org/doi/full/10.1161/ATVBAHA.108.179564Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Intro2:03 Insulin Resistance, an independent risk factor?3:03 Insulin Resistance vs ApoB9:29 Insulin Resistance, an early risk factor13:55 ApoB, diet and individual variability16:52 ApoB and risk17:52 ApoB production vs clearance21:09 Components of Insulin Resistance23:10 Key takeaways25:09 Recap Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  5 Healthy Food Hacks in 90secs!! 12.10.2026 3min

  5 healthy food hacks that will help you eat cleaner with less effort, get organized and get healthy! It’s all about finding the hacks that deliver max results with minimum sweat.Uploaded 01-09-18References:nuts are associated with weight loss:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5715655/#CR4shoppers who use lists tend to eat and be healthier: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4430323/Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Coffee and your Heart | New trial changes everything 12.10.2026 5min

  New trial flips our thinking on coffee and a form of heart disease on its headUploaded 17-11-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://jamanetwork.com/journals/jama/fullarticle/2841253https://jamanetwork.com/journals/jama/fullarticle/2841252Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Arrhythmia0:45 New trial2:04 Heart Disease and Coffee2:59 Mechanism3:38 Caution Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to Cook Beans for Maximum Benefit | Science in the Kitchen 12.10.2026 10min

  Wondering how to cook beans to maximize health benefits? Today we cover the science on cooking beans, best methods for soaking etc. A one-stop shop on how to cook beans and get maximum health benefitsUploaded 12-10-20Let’s look at how to cook beans, the soaking, the cooking methods, what the science says is the best way to get the most benefit out of themsoaked beans cook faster, but there are other benefits. Beans contain great nutrients but also lectins and phytates. beans are seeds, so they store nutrients for when they sprout and need them to grow - that's what phytates are for. but phytates bind to calcium, iron, zinc. Soaking breaks down phytateshow long to soak? Beans swell in water. one day is a good ballpark. When you soak beans, phytates keep dropping up to 3days of soakingsprouting: drain soaking water and leave beans in jar or bowl. Sprouting gets rid of the most phytates and makes the nutrients in beans more absorbable; it also increases the antioxidant power of beans, peas and chickpeas etc. exception: lentils (lose antioxidant power with sprouting) You can sprout beans or just give them a good soakThe water changes color when you soak beans. With black beans it gets dark, with chickpeas it gets yellow. Soluble constituents of beans leach outBefore cooking, bean experts recommend discarding the soaking water to get rid of phytatesBeans and gas: oligosaccharides. they leach out during soaking. discarding the soaking water helps get rid of them to get the best of beansif not used to eating beans, start slow. Cooking beans reduces phytates and lectins. Lectins are thermolabile (destroyed with cooking). lectins have been linked to benefits. Should we go buy lectin supplements or eat purified lectins? no. it’s about amount and context. tomatoes are not suddenly made unhealthy for containing lectinsWell--cooked beans are beneficial. their net effect is massively positivelectins are not a problemhow should we cook beans? some studies suggest steaming over boiling and pressure steaming in particular (steaming basket inside the pressure cooker). regular steaming or pressure cooking generally looks better than regular boiling. lentils are the odd man out, regular old boiling seems to work bestunless you eat raw beans, they’re a great food no matter what. Civilizations have been enjoying their benefits without reading studies on how to cook beans so don’t stress over thisHow long to cook beans? ~1h for boiling/steaming, 10-15mins for boiling in pressure cookerCooking water: some bean components leach into cooking water, just like during soaking. You can discard cooking water or consume the cooking water e.g. in soup. If you can eat beans like a champ, no probIron: the iron in beans is non-heme, you can enhance absorption with vitamin C (red bellpepper), with onions and garlic or beta-carotene, they all boost absorption of nonheme ironMore ideas for plant protein sources and more on iron, maximize absorption and get all the iron you needConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Soaking, phytates, oligosaccharides etc:www.sciencedirect.com/science/article/abs/pii/S0308814605008794www.sciencedirect.com/science/article/abs/pii/S0308814608001210https://ifst.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.2010.02395.xSprouting:www.sciencedirect.com/science/article/abs/pii/S0889157504001218Lectins:https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1990.tb06789.xhttps://www.mdpi.com/1420-3049/20/3/3791Benefits of Legumes:https://www.nature.com/articles/ejcn2014228https://academic.oup.com/ajcn/article/100/1/278/4576571https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.035225https://www.bmj.com/content/338/bmj.b2337.shorthttp://citeseerx.ist Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Coffee or tea, which is better for you? 12.10.2026 7min

  Which popular drink comes out on top?Uploaded 30-10-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://pmc.ncbi.nlm.nih.gov/articles/PMC5696634/https://www.sciencedirect.com/science/article/abs/pii/S1050173821000888https://link.springer.com/article/10.1007/s10654-014-9960-xhttps://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1021405/fullhttps://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.113.005925https://www.sciencedirect.com/science/article/abs/pii/S0261561416001035https://pubmed.ncbi.nlm.nih.gov/37523229/https://pmc.ncbi.nlm.nih.gov/articles/PMC5522147Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Caffeine1:06 What´s in your beverage?1:56 Cancer4:01 Metabolic Syndrome and Brain Health4:38 Downsides of coffee4:55 Other risks Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Pro Scientist Explains Meat Headlines 12.10.2026 5min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uUploaded 01-10-19References:The new articles: https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-fromhttps://annals.org/aim/fullarticle/2752327/patterns-red-processed-meat-consumption-risk-cardiometabolic-cancer-outcomes-systematichttps://annals.org/aim/fullarticle/2752321/reduction-red-processed-meat-intake-cancer-mortality-incidence-systematic-reviewhttps://annals.org/aim/fullarticle/2752329/meat-consumption-health-food-thoughthttps://annals.org/aim/fullarticle/2752326/effect-lower-versus-higher-red-meat-intake-cardiometabolic-cancer-outcomeshttps://annals.org/aim/fullarticle/2752323/health-related-values-preferences-regarding-meat-consumption-mixed-methods-systematicExpert commentary:Dean Ornish (UCSF):https://www.linkedin.com/pulse/red-meat-really-good-you-dean-ornish-m-d-/Christopher Gardner (Stanford):https://twitter.com/GardnerPhD/status/1178781246245109760David Katz (Yale):https://www.linkedin.com/pulse/meat-eating-your-health-really-news-david/Harvard School of Public Health:https://www.hsph.harvard.edu/nutritionsource/2019/09/30/flawed-guidelines-red-processed-meat/Neal Barnard (PCRM):https://www.facebook.com/NealBarnardMD/videos/1721754427958231/Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Are vegan children shorter than omnivores?! 12.10.2026 32min

  Are vegan kids shorter than vegetarians and omnivores?! Recent study reports vegan children are shorter than omnivores or vegetarians. A look at the science of diet and child growthUploaded 28-06-21are vegan kids shorter than omnivores?new study looked at children eating vegetarian, vegan or omnivore diets. vegan kids were shorter than omnivoresvegans had less fat mass, lower cholesterol, lower vit D and b12 and were 3cm shorter than omnivoresno significant difference in height in the vegans if statistics are done. lower cholesterol in vegans still holds so main conclusion of the paper is that vegans have better cardiovascular profile cause: vegan diet itself?Less than half of vegans took b12 supplements. almost a third of vegans weren’t getting b12. only a 3rd of vegans were supplementing vitD. iron status of the vegans was also lowerif a vegan diet is planned properly, with b12, do we still see a height difference?finland: vegans, vegetarians, omnivores. b12 intake was similar. actual b12 levels in the body adequate in all groups. iron status did not differ between vegans and omnivoresheight: vegans fell in normal range; most vegetarians; most omnivores normal height in vegan kids with appropriate b12Germany: most vegans supplemented b12. average height was not different between vegans and omnivoresthey conclude: vegetarian and vegan diets can ensure normal growth also Germany: 88% of vegans supplemented b12, 54% supplemented vitDprevalence of supplementation of B12 higher than Polish studyactive b12 in the blood: no significant difference between vegans and omnismost vegans getting their b12. no elevated risk for iron deficiency in vegetarians or vegans. no significant difference in height between 3 groupsolder studies: some look at vegan children with intake of energy, calcium, and vitamin D below recommended amounts; conclude vegan diet can support normal growthbottomline: 1) majority of kids on vegan/vegetarian diet appear to be of normal heightmost recent studies show no differences in height between vegans vegetarians and omnivoresAmerican academy of nutrition and dietetics: appropriately planned vegetarian and vegan diets are healthful, appropriate for all life stagesBritish dietetics assoc: well planned vegan diets are appropriate at all agesGermany: insufficient evidence. don’t recommend vegan diets in pregnancy and childrenFrance: vegan diet not recommended for infants, children and adolescents omnivore kids: high LDL-c. omnivore kids: 14% of calories from saturated fat. vegans = 6% and vegetarians = 10whether you're omnivore or vegan, doable to keep saturated fat under controlVegetarian kids: lower b12 and vitD than omnivores. b12 a vegan thing? vegetarians eat animal products.Iron, milk and eggs are not good iron sources. vegetarians: not the best cardiovascular profile. vegetarians ate more processed foodsvegan diets for kids. Take a b12 supplementSometimes vegans are too reliant on just fruits and vegetables.omega 3s, DHA and EPA. vegan sources include algae and algae supplementsConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://academic.oup.com/ajcn/article/113/6/1in565/6178918https://www.embopress.org/doi/full/10.15252/emmm.202013492https://www.mdpi.com/2072-6643/11/4/832/htmhttps://www.proquest.com/openview/b44db64eaf51eb9f227790a9e2c8dd41/1https://www.mdpi.com/2072-6643/13/5/1707/htmhttps://academic.oup.com/ajcn/article-abstract/48/3/822/4716540https://pediatrics.aappublications.org/content/84/3/475.longhttps://pubmed.ncbi.nlm.nih.gov/27886704/https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2021/03_21/64_72_Sonderheft_2020_DGE_Vegane_Position_eng.pdfhttps://link.springer.com/article/10.1007%2Fs00394-0 Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Saturated vs Unsaturated Fat | Eat or Avoid? 12.10.2026 10min

  Saturated vs Unsaturated fat, which is better? Are saturated fat foods healthy or harmful? The science on saturated vs unsaturated fat foods, the controversies and the exceptions.Uploaded 15-06-20Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaSaturated vs unsaturated fat, let's make sense of fats!Saturated fat is concentrated in animal foods and some plant products like coconut oil while Unsaturated fat is concentrated in plants.Saturated fat raises cholesterol levels. But does it cause heart disease?Classical studies linked saturated fat and heart disease, so saturated fat was widely seen as a problem until a media storm a few years ago. Was saturated fat fine after all? In 2 studies, people eating less saturated fat had just as much cardiovascular disease. So maybe saturated fat is not a factor?Harvard study: People who eat less saturated fat and more unsaturated fat instead have lower risk. Those who eat more whole grains instead also had lower risk. But refined grains were no better than saturated fat.But maybe they eat less saturated fat, less cheese and meat and also smoke less and exercise more. How do we know the saturated fat has anything to do with them being healthier? A brand new study found people told to eat less saturated fat have less cardiovascular disease. It wasn’t clear which food replacements were best but less saturated fat led to less risk. They found no harmful effects of reducing saturated fat.Saturated fat always raises emotions. I used to eat a lot more saturated fat and gradually adapted. Others might make a different decision.This means favoring unprocessed plant foods which are low in saturated vs unsaturated fats. Fish is also a wise choice due to the balance of saturated vs unsaturated fat. Some types of saturated fat are worse than others. We covered dietary patterns low in saturated fat and high in unsaturated fats in previous videos.References:saturated fat and serum cholesterol: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2125600/AHA Advisory: https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510the 2 studies that generated the media storm and appear at 1st glance to show no harm of saturated fat (subsequent studies clarify this misunderstanding):https://pubmed.ncbi.nlm.nih.gov/24723079/https://pubmed.ncbi.nlm.nih.gov/20071648/Harvard study clarifying which foods saturated fat must be replaced with to lower risk (explains misunderstanding generated by the 2 meta-analyses above; risk is lowered when saturated fat is replaced by unsaturated fat or whole carbs, but not refined carbs; no significant difference is seen when substitutions are all lumped together as in the 2 above studies): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/ meta-analysis of randomized trials (Cochrane): https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/fullstearic acid doesn't raise LDL-c: https://academic.oup.com/ajcn/article/77/5/1146/4689813chocolate and risk:https://www.sciencedirect.com/science/article/abs/pii/S089990071730206Xhttps://www.mdpi.com/2072-6643/9/7/688Disclaimer: 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!.#NutritionMadeSimpl Learn more about your ad choices. Visit megaphone.fm/adchoices