Nutrition Made Simple!

Episoder

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  Best Workout to Unclog Arteries (HIIT vs regular cardio) 10.10.2026 12min

  Science shows exercise can reduce plaque in our arteries. This trial compared 2 workouts head to head.Uploaded 09-12-24Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://academic.oup.com/eurjpc/article/30/5/384/6958432https://www.sciencedirect.com/science/article/pii/S0002914914017068CAC in athletes:https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.122.061173Disclaimer: 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 Exercise reduces plaque in arteries4:06 Two workouts compared6:59 How can exercise reduce plaque?8:27 Calcium in endurance athletes Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Healthiest vegetables on Earth!! (science-backed) 10.10.2026 4min

  Fruits and vegetables are the healthiest foods on Earth. But vegetables vary tremendously in their health benefits. Today we take a quick look at the science: Which vegetable(s) take the prize of Healthiest on Earth?Uploaded 01-10-18Previous video on healthiest fruits:https://www.youtube.com/watch?v=cjnLZ4g88YM&t=33sReferences:https://academic.oup.com/jn/article/133/9/2812/4688193https://www.sciencedirect.com/science/article/pii/S0308814604000366https://www.sciencedirect.com/science/article/pii/S0308814608006419 (full-text: https://www.richardbeliveau.org/wp-content/uploads/233.Boivin.pdf)legumes and survival:http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.538.8279&rep=rep1&type=pdfclassic video on veggie health benefits by Dr. Greger:https://nutritionfacts.org/video/1-anticancer-vegetable/Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to grind flax seeds (and why you should!) 10.10.2026 3min

  How to grind flax seeds in 10secs in your kitchen and how to store your ground flax seeds for maximum nutrition. Flax seeds are a great source of the omega 3 ALA so here's how to grind flax seeds quickly and easily.Uploaded 09-11-20let’s look at how to grind flax seeds and how to store them to preserve those omega3sadd a few tablespoons in your blender, grind for a few seconds, until it’s a fine powder. how do we store it? No point grinding the seeds so we can get all the nutrients, if they just degrade right after.Grinding increases the nutrition we can get from the seeds and ground flax seeds are stable at room temperature up to at least 4months. Some people grind their flax seeds fresh every day. We can grind a whole batch.Or buy it pre-ground. Flax seeds are so rich in omega 3s that 1 tbspoon covers daily needs of ALA, the essential omega3 we need to get from our diet.So that’s how we grind flax seeds and store them, here’s info on grinding chia seeds and more on omega 3s in general.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:grinding increases bioavailability of flax seeds:https://academic.oup.com/jn/article/135/12/2812/4669921https://www.tandfonline.com/doi/abs/10.1080/07315724.2008.10719693ground flax seeds stable at room temp up to 4mos:https://aocs.onlinelibrary.wiley.com/doi/abs/10.1007/BF02540591https://aocs.onlinelibrary.wiley.com/doi/abs/10.1007/s11746-000-0038-0https://www.sciencedirect.com/science/article/abs/pii/S0963996915301253Disclaimer: 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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  Does beef cause climate change? | “What I’ve learned”, red meat and environment 10.10.2026 19min

  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 impactUploaded 03-05-21What I’ve learned: beef isnt that pollutingraising 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 gonegrow tons of corn. our diet = 80% grains, mostly corneven with these crops =better for environment, less emissionsif we keep producing animal food emissions don’t change as muchfarmers would stop growing food for cows? continue to grow animal feed?Feedlot diet: plant-based scenario= 5,000 cals3,000cals from corn (24 ears of corn)if farmers didn’t change, kept putting out corn? (assuming crops in proportions currently grown)no animals but produce their food? environmental improvement = not largeworth moderating animal agriculture? animal agriculture esp. beef, corn in monoculture, generates less emissionsno animal products = lower food GHG emissionsUS meat = 3x the global average, dietary change has greater effect, reducing food emissions by 61-73%”we eat more beef, change our dietno animal products: “28% reduction in global greenhouse gas emissions”. emissions from food in half, total emissions down by 28%50% reduction in animal products = 20% less emissionsanimal products = majority of food-related emissions (70% of agricultural emissions). “meat dominates impacts on emissions”moderating animal foods. reducing food waste cuts food emissions by 9%, changing diet, moderating animal foods, 56% less emissions from foodtotal emissions? GHG emissions require diet change less animal products, esp. beef= effective to reduce dietary emissionsno Animal Agriculture = 56% less Emissionsless emissions: cattle to pigs/chicken. more impact than plants, less than red meatred meat? do environmental scientists hate beef? environmental impact is disproportionateemissions for plant foods. bigger emissions: eggs, dairy, fish, chicken, pork, beef. higher than other animal productsmeat (beef or lamb) = environmental impact 20–100 times plants. animal products = 2–25x higher than plants. whether foods are matched by protein content, serving, or massbeef requires more feed. 1lb of milk or eggs = 2-3lbs of plants, poultry = 2-5, pork 3-9, beef = 24-49less cows = less cropsfeeding cows grass: environment. grass-fed beef requires more water, more fossil fuels, bigger carbon footprint (emissions extend)ruminants convert grass into human-edible protein, big environmental impactis all beef the same? some producers cause more emissions. even cleanest beef = worse than animal foods and much worse than plant protein like beansdietary change (foods we eat)=more benefits than tweaking productionoptimizing beeffossil fuels? can we cut fossil fuels and leave food alone? reducing emissions from fossil fuels is essential but even if fossil fuel emissions were halted, food would prevent climate targetsclimate goals require changes to food system. eliminate fossil fuels = more leeway on foodchanges to transportation + energy + Food (big chunk of emissions)many don’t want to change fossil fuelsare animals/beef a significant source of emissions? yes. will it solve climate change by itself? noConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.pnas.org/content/pnas/114/48/E10301.full.pdfhttps://www.pnas.org/content/115/8/E1701https://www.pnas.org/content/115/8/E1703https://www.pnas.org/content/115/8/E1704https://fdc.nal.usda.gov/fdc-app.html#/food-details/168400/nutrientshttps://www.pnas.org/content/115/8/E1 Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Top 7 Sources of Plant Protein 10.10.2026 7min

  Plant protein is incredibly abundant. Common and cheap plant foods are sources of plentiful plant protein. A look at plant based protein sources and common myths surrounding animal protein vs plant protein, e.g. amino acids and absorption. This is top 7 Plant Protein sources.Uploaded 31-08-20Plant-based diets are more popular than ever. We're slowly realizing that plant protein is abundant and may bring health benefits.Here’s my top7 plant protein sources: Plant protein Number 7 is Tempeh. tempeh is a triple threat. jam-packed with plant protein, a fermented food AND it can lower your cholesterolprotein is easy to find. recommended dietary allowance (RDA)=64g (man)Plant protein Number 6 is Lentils. 1 cup of lentils has 18g of plant protein, 16g of fiber and a 1/3 of your daily iron.studies show people getting more protein from plants tend to live longer. these studies can’t prove plant protein is responsible. other differences in plant-eaters may account for the benefits. but given the health benefits of a plant-rich diet, it’s plausiblePlant protein Number 5 is edamame. Edamame are fresh, unprocessed soy beans. 1 cup edamame = 19g of plant protein (1/3 the RDA) we don’t need protein powders. vast majority of us can get all the protein we need from food. That’s not to say protein powder is unhealthy, but try not to think of it as a replacement for foodstudies on associations with protein; obsession with protein; plant protein may be a marker for plant-rich dietPlant protein Number 4 - hummus (blended Chickpeas) plant protein lacks amino acids? all plants contain all 9 essential amino acids. proportions vary so eating a variety of plants ensures you get a proper mix. is plant protein less well absorbed? most recent evidence in humans indicates little to no difference between plant protein and animal protein digestibility. since we eat protein in excess, any small differences aren’t meaningful in practice. for most of us, both animal protein and plant protein provide all the amino acids we needPlant protein Number 3-Oatmeal. not as concentrated in protein as legumes, but whole grains are great sources of plant protein. you can easily hit 20 or 25g of protein for breakfastPlant protein Number 2-Chia seeds. Most of us don’t eat cups of chia seeds, that’s ok. 3 tablespoons on oatmeal or in a chia pudding: 5g of plant protein, almost 20% of your calcium and half your iron. plus soluble fiber which lowers cholesterol and feeds your microbiome and omega 3 healthy fats. hemp seeds = more than twice the protein as chia. In longevity studies, even shifting just 3% of calories from animal protein to plant protein was associated with a drop in mortality. So if you don't want to eat 100% plants, even small changes have been linked to benefitsPlant protein Number 1- greens have protein too. Kale, broccoli, asparagus are examples of protein-rich greens. additional video with more info on complete proteinsConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:tempeh recipes: https://www.self.com/gallery/tempeh-recipes-that-are-better-than-tofuplant protein benefits:https://www.healthcentral.com/article/cardiovascular-benefit-of-plant-based-proteinhttps://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2768358lentil dahl recipe: https://thewanderlustkitchen.com/indian-red-lentil-dal/edamame recipes:https://www.onegreenplanet.org/vegan-recipe/spicy-garlic-edamame/https://www.kitchentreaty.com/summer-corn-edamame-salad/https://thefeedfeed.com/cookingforpeanuts/mushroom-bowl-with-sesame-garlic-broccolini-and-edamamehow to make hummus: https://www.youtube.com/watch?v=GbxnB53IExYplant protein digestibility:https://www.mdpi.com/2072-6643/11/11/2661/htmhttps://www.sciencedirect.com/scien Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Are imitation meats healthy? Beyond Meat 10.10.2026 3min

  Are imitation meats healthy? Beyond meat vs Impossible burger vs real meat.Uploaded 08-04-21Imitation meats have environmental and ethical appeal but health-wise they’re probably not a panacea.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqaa203/5890315Disclaimer: 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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  I got COVID 10.10.2026 7min

  How I got COVID and how you can avoid it Uploaded 17-01-22Subscribe 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 @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 #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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  Surprising "Health Foods" that can actually cause Disease 10.10.2026 10min

  Despite their health halo these foods hide an unhealthy secretUploaded 07-07-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Nutrient content of yogurt types: https://bmjopen.bmj.com/content/8/8/e021387la yogurt nutri facts: https://layogurt.com/yogurts/rich-creamy-lowfat/snickers nutri facts: https://www.snickers.co.uk/products/snickers-chocolate-bar-48g-bars-singlesflavored oats nutri facts:https://www.mykoshercart.com/products/quaker-instant-oatmeal-fruit-cream-variety-pack-40-pkfood poisoning stats: https://pmc.ncbi.nlm.nih.gov/articles/PMC3647642/pdf/11-1866.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 #GilCarvalho0:00 Yogurt1:05 Oats2:02 Soup2:50 Agave nectar3:39 Prewashed greens5:48 Kombucha6:30 Granola Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Bryan Johnson´s $2M Anti-AgingPlan, Fact-Checked 10.10.2026 28min

  Bryan Johnson´s diet blew me away. Here´s the ups and downs.Uploaded 12-06-26Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:CALERIE trialhttps://www.thelancet.com/journals/landia/article/PIIS2213-8587(19)30151-2/abstracthttps://pmc.ncbi.nlm.nih.gov/articles/PMC10148951/Eating earlyhttps://www.sciencedirect.com/science/article/pii/S0261561425000950Salthttps://pmc.ncbi.nlm.nih.gov/articles/PMC7603209/Optimal Diet for Aginghttps://www.nature.com/articles/s41591-025-03570-5https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889Adventistshttps://pmc.ncbi.nlm.nih.gov/articles/PMC4191896/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 Bryan Johnson1:48 Calories5:59 Protein9:23 Fasting and timing12:10 Staple Meals14:05 Salt18:49 Vegan vs Meat20:49 Supplements and Drinks22:59 5 rules Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Dr Robert Lustig gets Fact-checked by MD PhD Doctor 10.10.2026 45min

  Dr Lustig´s views on sugar, saturated fat, heart disease and seed oils examined.Uploaded 25-09-25Subscribe 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 @toplandmediaReferences:Original videos:www.youtube.com/watch?v=dBnniua6-oMyoutube.com/watch?v=UhPskgH2HQAUPF intake: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855172/UPFs and overconsumption: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7soda and disease: https://www.thelancet.com/journals/lanepe/article/PIIS2666-7762(23)00190-4/fulltextsome fats lower LDL: https://www.sciencedirect.com/science/article/pii/S00222275203438937 countries: https://www.degruyterbrill.com/document/doi/10.4159/harvard.9780674497887.c15/htmlcorrelation coefficients: https://www.sciencedirect.com/science/article/pii/S0166223622001886saturated fat vs refined carbs: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/LDL size and heart disease:https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehaf207/8118996https://www.sciencedirect.com/science/article/abs/pii/S0021915006002590https://elifesciences.org/articles/58361low fat diets and refined carbs:https://www.frontiersin.org/articles/10.3389/fnut.2023.1220020/fullfructose vs glucose:https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.647600/fullhttps://www.ahajournals.org/doi/pdf/10.1161/HYPERTENSIONAHA.111.182311fructose and liver IR:https://www.sciencedirect.com/science/article/pii/S0002916522046974fat composition of dairy:https://www.researchgate.net/figure/Fatty-acids-composition-expressed-as-of-total-fatty-acids-in-butter-samples-given-as_tbl2_260979294https://pmc.ncbi.nlm.nih.gov/articles/PMC10668682/https://www.sciencedirect.com/science/article/pii/S0022030291785093ISaturated fat and liver fat: https://pubmed.ncbi.nlm.nih.gov/29844096/Omega 6s and inflammation: https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.114.010236https://www.sciencedirect.com/science/article/pii/S000291652200778XOmega 6s and mortality:https://link.springer.com/article/10.1186/s12916-021-01961-2Disclaimer: 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 Dr Lustig1:08 We´re overeating3:19 Soda and health5:39 Fructose7:39 Fat and LDL8:18 Causes of heart disease9:23 Ancel Keys and the 7 countries study15:40 LDL, large and small20:23 Fiber21:06 Fructose vs Glucose23:25 Alcohol25:03 Fruit27:59 Omega 3s29:40 Saturated fat and dairy32:44 Omega 6s and Seed oils37:01 Algae oil38:30 Overall impressions Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Real Madrid Players´ High Glucose Shocked Scientists 10.10.2026 6min

  Real Madrid Players´ Glucose Level during a Champions League match surprised scientistsUploaded 14-04-26Subscribe 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:https://journals.sagepub.com/doi/abs/10.1177/19322968251388668CGM 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 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 Real Madrid wearing CGMs2:33 More Carbs?3:53 Common mistake Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Dr Chris Knobbe gets fact-checked by MD PhD Doctor | Seed oil and Disease 10.10.2026 41min

  Is seed oil "toxic waste"? What does the science show?Uploaded 28-04-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Heart disease:https://academic.oup.com/aje/article-abstract/95/1/26/167903https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000252Weight loss:https://link.springer.com/article/10.1186/s40795-024-00907-0Fatty liver/diabetes/IR:https://www.sciencedirect.com/science/article/pii/S000291652302782Xhttps://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002087https://diabetesjournals.org/care/article/44/9/2173/138865/Dietary-Intake-of-Linoleic-Acid-Its-ConcentrationsCancer:https://www.sciencedirect.com/science/article/pii/S000291652200778Xhttps://link.springer.com/article/10.1186/s12916-021-01961-2/More info on vegetable oils:butter vs vegetable oils:https://youtu.be/ftc1jAjqz70seed oils and cancer:https://youtu.be/wS1ahDXaqBYcanola oil and liver fat:https://youtu.be/a_YaAmXr0U0Oil vs nuts and seeds:https://youtu.be/rvawEvNLbUMdeep dive on canola:https://youtu.be/M8tzaXQH1G4Original talks:www.youtube.com/watch?v=7kGnfXXIKZMwww.youtube.com/watch?v=PvZk-jNqzgEDisclaimer: 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 Seed oil and disease3:05 Disease rising4:34 Heart disease death8:37 The Masai13:14 Science on heart disease15:00 Seed oil and weight gain17:55 "Natural" omega 6 levels20:51 Fatty liver, insulin and diabetes27:05 Cancer and seed oils29:01 Of mice and men32:04 Science vs feelings33:17 Mystery solved 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 TRUTH on Tallow | Fad or Fact? 10.10.2026 16min

  RFK Jr wants Americans to eat more tallow. But what are the health effects of consuming tallow?Uploaded 31-03-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.sciencedirect.com/science/article/pii/S002222752400186Xhttps://www.sciencedirect.com/science/article/abs/pii/S0308814625007666https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1981.tb04883.xhttps://www.ingentaconnect.com/content/ben/cnf/2019/00000015/00000007/art00008Exercise:https://www.sciencedirect.com/science/article/abs/pii/S0891584910014140https://link.springer.com/article/10.2165/00007256-200535120-00004Tallow vs corn oil for Oxidation:https://www.sciencedirect.com/science/article/abs/pii/S002191509900310XDeath risk of cooking with different Fats:https://link.springer.com/article/10.1186/s12916-021-01961-2Disclaimer: 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 Tallow and RFK0:59 What is tallow1:37 Bad arguments3:27 Nutrition4:26 Lipids5:29 Disease and Death6:32 Trans Fats7:30 Heat stability9:58 Oxidation12:03 Overall strategy 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 is what Canola Oil does to Your Body (the EVIDENCE no one shows!!!) 10.10.2026 35min

  What effect does Canola Oil have on your health? There are many ideas online but what does science show about canola oil and health? Canola oil, sometimes called rapeseed oil, is mainly monounsaturated. Is it healthy or toxic? What does the science say about canola oil? Uploaded 14-08-23We look at cholesterol, glucose, insulin, inflammation, oxidation, body weight, cancer and risk of mortality. Canola and lipids. Canola compared to olive oil, sunflower seed oil and foods higher in saturated fat like butter.LDL-Cholesterol was a bit lower on canola than olive oil but ApoB didn´t significantly differ.canola vs sunflower oil: LDL-Cholesterol lower on canola, but not ApoBcanola vs saturated fat: LDL-Cholesterol, ApoB and triglycerides all lower on canolaVLDL-cholesterol, ApoA1, lp(a), HDLc not significantBottomline: canola oil better for lipids than saturated fat, no clear superiority compared to other vegetable oilsrefined canola also retains lipid-lowering effectConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:1-www.nmcd-journal.com/article/S0939-4753(20)30234-9/fulltext 2-https://www.sciencedirect.com/science/article/abs/pii/S00028223210212953-https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2796.2011.02383.x4-https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.2014004465-https://www.nature.com/articles/1601246 6-https://link.springer.com/article/10.1186/s12916-021-01961-2 7-https://www.sciencedirect.com/science/article/abs/pii/S00029165231961468-https://www.liebertpub.com/doi/abs/10.1089/dia.2013.01789-https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7330485/10-https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6520036/ 11-https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2003.2912-https://www.sciencedirect.com/science/article/pii/S0002916523240083 13-https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-714-https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0037-1615680 15-https://www.sciencedirect.com/science/article/pii/S000291652200778X 16-https://aocs.onlinelibrary.wiley.com/doi/abs/10.1007/BF02537021 17-https://aocs.onlinelibrary.wiley.com/doi/abs/10.1002/aocs.12067 18-https://link.springer.com/article/10.1007/s11746-008-1250-x 19-https://www.sciencedirect.com/science/article/pii/S000291652319656020-https://www.sciencedirect.com/science/article/abs/pii/S000291652317093621-https://www.tandfonline.com/doi/pdf/10.1179/135100004225005200 22-https://www.mdpi.com/2076-3921/10/10/1637 23-https://europepmc.org/article/med/838378624-https://link.springer.com/article/10.2165/00007256-200636040-0000425-https://www.sciencedirect.com/science/article/abs/pii/S002231662304860526-https://pubmed.ncbi.nlm.nih.gov/32359931/ 27-https://www.sciencedirect.com/science/article/pii/S093947530500068228-https://www.sciencedirect.com/science/article/pii/S014067369492580129-https://www.thelancet.com/journals/lancet/article/PIIS0140-67361560461-5/fulltext30-https://www.sciencedirect.com/science/article/pii/S002191500800628X31-https://www.sciencedirect.com/science/article/abs/pii/S0899900707003899Disclaimer: 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 Canola Oil and Health. Introduction1:21 Lipids and CVD Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to blunt Glucose SPIKES 10.10.2026 8min

  4 simple tips to blunt excessive Glucose SpikesUploaded 12-05-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://pubmed.ncbi.nlm.nih.gov/6343873/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 Intro0:27 3 Food tips1:34 Food order3:45 4th tip4:23 Beyond glucose spikes Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Fact-checking anti-aging meds | Metformin, Rapamycin, NMN, etc 10.10.2026 55min

  A scientific look at the most popular anti-aging drugs and supplementsUploaded 05-05-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Metforminhttps://www.tandfonline.com/doi/pdf/10.4161/CC.7.17.6625https://www.nature.com/articles/ncomms3192https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2021.718942/fullDiabetes Prevention Program:https://pmc.ncbi.nlm.nih.gov/articles/PMC3135022/pdf/nihms299552.pdfMetformin and exercise:https://onlinelibrary.wiley.com/doi/full/10.1111/acel.12880Metformin and testosterone:https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2021.813067/fullRapamycin and aging:https://link.springer.com/content/pdf/10.1007/s11357-020-00274-1.pdfhttps://pmc.ncbi.nlm.nih.gov/articles/PMC4397165/pdf/nihms669810.pdfmTOR inhibition and immunity:https://pubmed.ncbi.nlm.nih.gov/25540326/NAD:https://www.sciencedirect.com/science/article/pii/S053155652300030XNMN / NR:https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.13799Niacin:https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2730481https://www.sciencedirect.com/science/article/abs/pii/S0002934316310580Psyllium:https://pmc.ncbi.nlm.nih.gov/articles/PMC7652639/https://www.sciencedirect.com/science/article/pii/S1756464623002852https://www.sciencedirect.com/science/article/pii/S0002916523070107https://www.sciencedirect.com/science/article/pii/S0002916523272354Betaine:https://journals.lww.com/nsca-jscr/fulltext/2017/08000/effects_of_betaine_supplementation_on_muscle.35.aspxhttps://journals.lww.com/nsca-jscr/fulltext/2011/12000/The_Effects_of_Chronic_Betaine_Supplementation_on.31.aspxMagnesium:https://www.sciencedirect.com/science/article/abs/pii/S0021915011004734Vitamin K2:www.youtube.com/watch?v=nkPEfVzm6iohttps://www.ahajournals.org/doi/pdf/10.1161/circulationaha.121.057008Collagen peptides:https://www.sciencedirect.com/science/article/abs/pii/S0305417918306375Disclaimer: 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 Hype vs science0:48 Metformin5:59 Rapamycin18:17 NMN and NR23:30 Niacin30:45 Creatine, Omega 3s32:32 Psyllium34:44 Betaine37:20 Magnesium38:28 Vit K243:50 Collagen peptides Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Coronavirus: What the Future Holds (my prediction) 10.10.2026 9min

  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.Uploaded 18-03-20Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uJoin the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/Link up with me on Twitter: https://twitter.com/NutritionMadeS3References:China early timeline: https://www.livescience.com/first-case-coronavirus-found.htmlcoronavirus numbers day by day:China: https://www.worldometers.info/coronavirus/country/china/South Korea: https://www.worldometers.info/coronavirus/country/south-korea/Italy: https://www.worldometers.info/coronavirus/country/italy/France: https://www.worldometers.info/coronavirus/country/france/Spain: https://www.worldometers.info/coronavirus/country/spain/US: https://www.worldometers.info/coronavirus/country/us/US new coronavirus guidelines: https://www.nytimes.com/2020/03/16/world/live-coronavirus-news-updates.html#link-71630faaDisclaimer: 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!.#coronavirus #COVID19 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Intermittent Fasting Health Benefits | Real or Hype? 10.10.2026 7min

  Intermittent Fasting: are the health benefits real? Have the benefits of Intermittent Fasting been hyped up beyond the current science? Let's take an objective look at the research behind the health benefits of Intermittent Fasting.Uploaded 25-05-20Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Intermittent fasting: are the benefits real or marketing hype?According to headlines, intermittent fasting helps you burn fat and improve blood pressure, gut health, even brain function. Only one problem: it’s a study in miceSo what do we know about the human health benefits of intermittent fasting? It can help with weight loss. After fasting, most people eat more than normal, but not enough to compensate for the fasting period, so overall there’s a calorie deficitOk so is intermittent fasting better than any other method of calorie reduction?In most studies, it’s equally effective for weight loss and the usual benefits that come with it, like better glucose levels and blood lipidsSo for people looking to lose some extra fat, intermittent fasting may be a viable option. Intermittent fasting says nothing about quality, which is our #1 issue.Intermittent fasting is similar to many diets in the sense that there’s nothing inherently wrong with it as long as we don’t lose track of the main issue.Fasting is effective for weight loss. We could keep fasting on and off to keep the weight off but long-term benefits are less clear.We may feel less guilty binging after fasting.Ok what about other benefits beyond weight loss? if I’m already at a healthy weight, does intermittent fasting help me at all?Conference on intermittent fasting: Intermittent fasting causes weight loss, lower blood pressure, lower glucose, etc.But are the benefits due to fasting specifically? Will someone on a healthy diet still see a benefit of intermittent fasting?Majority of intermittent fasting studies look at overweight subjects with metabolic issues. Doesn’t tell us much about health benefits of intermittent fasting in healthy people.I don't rule out additional health benefits of intermittent fasting beyond just calories and body fat. But overall, studies show similar benefits for intermittent fasting and calorie control. To me this suggests nothing magical about fastingReferences:https://www.sciencedirect.com/science/article/abs/pii/S0303720715300800https://linkinghub.elsevier.com/retrieve/pii/S0939-4753(18)30100-5https://journals.lww.com/jbisrir/fulltext/2018/02000/Intermittent_fasting_interventions_for_treatment.16.aspxhttps://www.mdpi.com/2072-6643/8/6/354https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4122067/https://pubmed.ncbi.nlm.nih.gov/29778565/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC156352/https://www.nejm.org/doi/10.1056/NEJMra1905136Stock footage: https://www.pexels.com/@fauxels?utm_content=attributionCopyText&utm_medium=referral&utm_source=pexelshttps://www.pexels.com/@alexy-almond?utm_content=attributionCopyText&utm_medium=referral&utm_source=pexelshttps://www.pexels.com/@gifing-com-2063260?utm_content=attributionCopyText&utm_medium=referral&utm_source=pexelsDisclaimer: 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
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  Glyphosate and Cancer: An honest look at the science 10.10.2026 23min

  Does Glyphosate cause cancer? Glyphosate (Monsanto's RoundUp) is a common herbicide and there's a report link to cancer risk. A look at the science on Glyphosate and cancer.Uploaded 03-02-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:2005 cohort:https://ehp.niehs.nih.gov/doi/pdf/10.1289/ehp.7340contrary views on the 2005 cohort:https://link.springer.com/content/pdf/10.1186/1745-6673-2-15.pdfhttps://www.mdpi.com/1660-4601/12/2/154817 year analysis:https://academic.oup.com/jnci/article/110/5/509/45902803 cohorts pooled:https://academic.oup.com/ije/article/48/5/1519/5382278breast cancer study:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8044054/meta-analyses:https://www.mdpi.com/1660-4601/11/4/4449?wptouch_preview_theme=enabledhttps://www.tandfonline.com/doi/full/10.1080/03601234.2016.1142748#abstracthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6706269/https://pmc.ncbi.nlm.nih.gov/articles/PMC7809965/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8223940/https://link.springer.com/article/10.1007/s10552-020-01387-wIARC position:https://www.iarc.who.int/wp-content/uploads/2018/07/MonographVolume112-1.pdfmore on glyphosate and cancer:https://academic.oup.com/aje/article-abstract/161/2/121/256660?redirectedFrom=PDFhttps://ehp.niehs.nih.gov/doi/pdf/10.1289/ehp.0901731http://www.centerforfoodsafety.org/files/guyton-et-al-2015_35818.pdfhttps://link.springer.com/content/pdf/10.1007/s00204-017-1962-5.pdfOther scientists with different views:https://skepticalinquirer.org/exclusive/a-skeptical-guide-to-glyphosate-toolkit-for-ten-common-claims/https://news.immunologic.org/p/glyphosate-still-doesnt-cause-cancerhttps://gidmk.medium.com/glyphosate-isnt-giving-you-cancer-f4597a35f87eDisclaimer: 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 xx0:50 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 live a long life | The Science of Longevity 10.10.2026 5min

  who hasn’t dreamed of eternal youth or at least, living a long healthy life? Uploaded 07-12-20can science can help us maximize our longevity? A new study looks at factors that determine how long we get to live the researchers focused on natural genetic variants linked with high cholesterol, or being overweight and asked, do people carrying those variants live longer or shorter?They focused on diet, body weight, exercise, smoking, blood pressure, cholesterol, blood sugar, sleep and education. all important for general health, but which determine how long we live?Four factors stood out: Blood pressure, LDL-Cholesterol, smoking and educationThe 1st 3 are risk factors for heart disease (#1 cause of death). education helps make better choices re:lifestyle and disease preventionyou're mindful of ur health and nutrition, you know more than average about health and disease which allows better choices. diabetes and increased BMI may be life-shortening factors as wellHDL-cholesterol and triglycerides also came out with LDL-cholesterol, but LDL-Cholesterol was the strongest factorwhat about diet? they only had genetic variants predisposing for coffee and alcohol intake. Coffee didn’t affect longevity. Alcohol didn’t either, although alcohol dependence may have a mild life-shortening effectphysical activity wasn't significant, so does it affect longevity? maybe the genetic variants used didn’t have a strong enough effectdeterminants of length of life: tobacco, blood pressure, LDL-Cholesterol and education (ability and resources to make these choices)longevity is 25% genes, 75% lifestyle. in the study they looked at genetic predisposition, but in real life, whether i have good blood pressure because i'm genetically gifted or because of my lifestyle, either way i reap the benefitsmaintaining good LDL-Cholesterol is about going easy on foods high in saturated fat like fatty meats or butter and leaning a bit more on sources of unsaturated fat and fiber: avocado, flax seeds, legumes, fruits and vegetablesanimal products: fish, lean meats and low-fat dairy are your best betsBlood pressure hinges on the balance between sodium and potassium. Going easy on ultraprocessed foods (main source of sodium) and having potassium-rich foods like leafy greens and beans video on potassium-rich foods and 3 tricks to beat your genetics and maximize your health! Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://onlinelibrary.wiley.com/doi/abs/10.1111/joim.13196Disclaimer: 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