Nutrition Made Simple!

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  People are having Heart Attacks with normal Cholesterol!! What´s going on?! 22.09.2026 9λ

  Many heart attacks happen in people with normal cholesterol, here´s what that means.Subscribe 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:https://pmc.ncbi.nlm.nih.gov/articles/PMC7680426/https://pubmed.ncbi.nlm.nih.gov/1729068/https://www.sciencedirect.com/science/article/pii/073510979390213KDisclaimer: 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 Heart Attacks with normal Cholesterol1:23 Normal Cholesterol when?2:54 Acute Phase3:50 The anecdote5:03 Susceptibility5:46 The real cause Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Best Foods To Lower HbA1c FAST (Backed by Science) 22.09.2026 20λ

  Get perfect A1c and reverse diabetes with these foods validated by scienceConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:Magnesium:https://pubmed.ncbi.nlm.nih.gov/25076495/https://pubmed.ncbi.nlm.nih.gov/36640581/Polyphenols:https://www.tandfonline.com/doi/abs/10.1080/10408398.2014.973932https://www.sciencedirect.com/science/article/abs/pii/S0002934325005285https://pmc.ncbi.nlm.nih.gov/articles/PMC9241062/Curcumin:https://www.sciencedirect.com/science/article/abs/pii/S1098882324001023Garlic:https://www.mdpi.com/2072-6643/16/11/1692Omega 3s:https://pubmed.ncbi.nlm.nih.gov/34822400/Protein:https://pubmed.ncbi.nlm.nih.gov/23829939/https://www.nature.com/articles/s41467-025-56084-6https://pmc.ncbi.nlm.nih.gov/articles/PMC11351427/Soluble fiber: https://pubmed.ncbi.nlm.nih.gov/33162192/Apple cider vinegar:https://www.benthamdirect.com/content/journals/cmc/10.2174/0929867331666230822102021https://pubmed.ncbi.nlm.nih.gov/38028980/Food order: https://apjcn.qdu.edu.cn/20_2_21.pdfResistant Starch: https://pubmed.ncbi.nlm.nih.gov/31661295/Berberine:https://onlinelibrary.wiley.com/doi/full/10.1155/2021/2074610https://link.springer.com/article/10.1186/s12902-023-01442-yVitDhttps://link.springer.com/article/10.1186/s12902-022-01209-x#MOESM1Disclaimer: 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 Lowering A1c1:18 Micronutrients4:58 Best Fats6:07 Best Proteins8:46 Dangerous Foods9:21 Dairy9:47 Fiber10:47 Condiments11:14 Misleading Foods12:26 Food Prep Tricks14:09 Natural Supplements Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to live a long life | The Science of Longevity 22.09.2026 5λ

  who hasn’t dreamed of eternal youth or at least, living a long healthy life? can 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
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  New study: do Vegans have weak bones? 22.09.2026 10λ

  New study on bone health in vegans finds vegans have higher bone fracture risk than vegetarians, omnivores or pescaterians.new diet study headlines: vegans are more likely to break boneslast week we looked at a low carb study, now its vegans breaking bonesthey found vegans were more likely to experience a bone fracture than meat-eaters. Pescaterians and vegetarians had slightly higher risk for some specific fractures, like hipvegans had the highest risks, especially in the lower body, hip and leg. Arm and rib fractures were not more frequent than in meat-eatersvegans don’t consume dairy so if they dont get enough calcium from food, they could end up with too little. big difference in bone health between vegans who get enough calcium and those who don’t.looking only at vegans who ate enough calcium, risk of fractures didn’t go away. protein? protein may affect calcium absorption and some vegans eat less protein. among vegans who ate enough, still higher risk of fracturesbody weight or BMI has impact on bone health. fractures are more common in low BMI, especially hip, where vegans had highest risk. vegans had lower average BMI than meat-eaters (27% of women had BMI under 20)18.5 - 25 = normal, under that = underweight and over that = overweightto test if BMI was the culprit they compared those with higher BMI to those with lower. higher fracture risk was only seen in the low BMI vegans. So the study is saying the problem is not the vegan diet, it’s having an excessively low BMIwhy would low BMI cause bones to break? more weight stimulates your body to increase bone density to hold that weight, so being underweight can result in lower bone density. Also, fat and muscle can protect bones from impactSo more fractures were seen at low BMI, in women where there was a higher fraction of underweight people, and in individuals who were inactive, and we know physical activity helps increase bone densityIf the problem was lack of calcium, you’d expect all types of fractures to be increased, wrist, leg, hip etc. the sites more likely to break were areas where higher BMI can be protective, like the leg which supports body weight so bone density will increase with BMI, and the hip where having some fat can provide that cushioning effect.the ankles are more likely to break in heavier people, and ankle fractures were not increased in vegans, pointing to a specific cause like excessively low BMI in some vegans, not a general problem affecting all boneswe’re talking about bone health, we’ve talked about calcium, protein and BMI… what about VitD?? they didn’t measure VitD, and vegans can have lower levelsAsking if vegans have weak bones is like asking if vegans have low b12. depends. If you ignore b12, you’ll risk deficiency. Same with bones. This study says you can eat a vegan diet and have good bone health, if u cover the basicstakeaways to optimize bone health: Calcium. low oxalate leafy greens like kale and collard greens not have more calcium than milk and it’s more absorbable. sardines are also high in calcium. sesame seeds and beans are high in calcium too (also tofu). get b12 AND vitamin D; can help with bone health. vitD from sunlight! eat enough calories to maintain a healthy BMI. women have less muscle and lower BMIs. you don’t wana be overweight but excessively underweight isn’t healthy either. mirror tells us if we need to put some meat on those bones. Resistance training is a stimulus for building bone density. get adequate protein which may help with calcium absorption and maintaining a healthy BMI.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01815-3/tables/2https://kopernio.com/viewer?doi=10.1038%2Fsj.ejcn.1602659 Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Fact-checking anti-aging meds | Metformin, Rapamycin, NMN, etc 22.09.2026 55λ

  A scientific look at the most popular anti-aging drugs & supplementsConnect 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 & exercise:https://onlinelibrary.wiley.com/doi/full/10.1111/acel.12880Metformin & testosterone:https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2021.813067/fullRapamycin & 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 & 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 & 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
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  Does beef cause climate change? | “What I’ve learned”, red meat and environment 22.09.2026 21λ

  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 impactWhat 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/E1706https://fdc.nal Learn more about your ad choices. Visit megaphone.fm/adchoices
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  The REAL 7 Levels of Eating That Transform Your Health (Backed by Science) 22.09.2026 19λ

  Subscribe 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:Hydration:https://pubmed.ncbi.nlm.nih.gov/14671205/Energy drinks:https://www.health.harvard.edu/nutrition/are-energy-drinks-bad-for-youUltraprocessed:https://pmc.ncbi.nlm.nih.gov/articles/PMC7946062/Amino acids:https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/Fantastic Fats:https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002087Microbial Magic:https://pmc.ncbi.nlm.nih.gov/articles/PMC4991899/https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6https://pmc.ncbi.nlm.nih.gov/articles/PMC4680171/Timing:https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-consuming-later-evening-meal-v-earlier-evening-meal-on-weight-loss-during-a-weight-loss-diet-a-randomised-clinical-trial/B8967889CBD49D9AF2170F92457F8CD7Disclaimer: 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 Foundational Fluids3:01 Real Foods05:16 Best Proteins07:11 Fantastic Fats08:29 Magic Microbes11:27 Anti-inflammatory power12:40 The How Learn more about your ad choices. Visit megaphone.fm/adchoices
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  This Food Component Cuts Visceral Fat in Half (Science-backed) 22.09.2026 9λ

  Cutting Visceral Fat in half without diets, workouts or meds is possibleSubscribe 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 @toplandmediaThe powdered Resistant Starch they used: https://www.ingredion.com/na/en-us/ingredient?name=himaize-260-22000b00References:https://www.cell.com/cell-metabolism/fulltext/S1550-4131(23)00297-8https://pmc.ncbi.nlm.nih.gov/articles/PMC10963277/https://pubmed.ncbi.nlm.nih.gov/30894560/ 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 Trial halves Visceral Fat1:48 Blood work improvements2:40 Microbiome?4:13 Source4:48 Dose5:29 Confirmation Learn more about your ad choices. Visit megaphone.fm/adchoices
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  9 AWFUL foods for Fatty Liver (+10 great Liver-Friendly alternatives) 22.09.2026 7λ

  These foods worsen Fatty Liver (eat THESE instead)Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:high fructose corn syrup: https://www.mdpi.com/2072-6643/14/8/1648soda: https://academic.oup.com/qjmed/article-abstract/109/7/461/1752774weight loss:https://onlinelibrary.wiley.com/doi/pdf/10.1002/hep.23276https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2009.171energy drinks: https://www.emerald.com/insight/content/doi/10.1108/nfs-08-2019-0260/full/htmlvitamin b3: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-20161-0butter: https://pmc.ncbi.nlm.nih.gov/articles/PMC7082640/https://pubmed.ncbi.nlm.nih.gov/22492369/https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/abs/effects-of-replacing-ghee-with-rapeseed-oil-on-liver-steatosis-and-enzymes-lipid-profile-insulin-resistance-and-anthropometric-measurements-in-patients-with-nonalcoholic-fatty-liver-disease-a-randomized-controlled-clinical-trial/9EE45F2B72761228E6DD2BE5FCB8B50Afast food: https://www.sciencedirect.com/science/article/pii/S0002916522000260processed meat: https://academic.oup.com/ijfst/article/56/12/6115/7806301#484444992alcohol: https://pmc.ncbi.nlm.nih.gov/articles/PMC2633431/pdf/nihms84827.pdfdietary patterns: https://www.sciencedirect.com/science/article/abs/pii/S0016508518303457Disclaimer: 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 High fructose corn syrup0:29 Drinks0:38 The #1 factor1:40 Best & worst fats2:23 Triple threat2:36 Worst meats3:03 Liver drug3:21 Worst snacks3:31 Best & worst sweeteners4:12 Winning swaps Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Intermittent Fasting Health Benefits | Real or Hype? 22.09.2026 8λ

  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.Subscribe 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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  What happens when you eat Avocado Oil 22.09.2026 6λ

  Is Avocado Oil healthy? What does the science say?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:http://publications.article4sub.com/id/eprint/748/1/Oji2922020CSIJ55138.pdfhttps://www.sciencedirect.com/science/article/abs/pii/S0308814611015974https://www.sciencedirect.com/science/article/pii/S0022316622100763?via%3Dihubhttps://www.sciencedirect.com/science/article/abs/pii/S1756464617305315https://www.researchgate.net/profile/Allan-Woolf/publication/294404973_What_is_unrefined_extra_virgin_cold-pressed_avocado_oil/links/5f40e593a6fdcccc43e5b9ad/What-is-unrefined-extra-virgin-cold-pressed-avocado-oil.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 Avocado oil Nutrient composition1:01 Smoke point1:59 Nutrient absorption2:19 Postprandial bloodwork3:06 4 commercial grades Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to blunt Glucose SPIKES 22.09.2026 9λ

  4 simple tips to blunt excessive Glucose SpikesConnect 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
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  LOW cholesterol increases death?! | New study 22.09.2026 18λ

  Sign up for Free Cholesterol Tips & Tricks:www.thecholesterolchallenge.com/tipslow cholesterol & mortality. meaning re:cholesterol?people with high cholesterol AND low or normal cholesterol = more death (cholesterol paradox). lowest mortality = 140mg/dL LDL-cholesterol.low/normal cholesterol is lethal? association between low cholesterol and mortality: death goes up at very high cholesterol and low/normal cholesterollow cholesterol could cause death but studies only show co-occurrence of low cholesterol/death. people with low cholesterol could have other differences. Same for high cholesterol. We covered high cholesterol beforeSo low cholesterol and death co-occur. low cholesterol could cause death or other factor causes both low cholesterol and death. something causes low cholesterol AND death?! low cholesterol common in cancer. tumor cells accumulate cholesterol. accumulation of cholesterol is general feature of cancer. after chemotherapy cholesterol risesliver disease: cholesterol can be low. so several diseases can lower cholesterol. so Low cholesterol may cause death or low cholesterol may co-occur with death but not cause death cholesterol-lowering meds, statins: If low cholesterol kills, lowering it causes death. cholesterol reduced by statins = more death? if low cholesterol is innocent, artificially lowering should not cause deathpeople on statins do not die more even with lower cholesterol. unlike people not on statins. low cholesterol isn’t the causedoesn’t seem low cholesterol causes death. “incorrect to use data against lipid lowering for cardiovascular disease and mortality”; “decrease in cholesterol likely due to debilitation”. cholesterol goes down because of illness? low cholesterol not causalif disease reduces cholesterol, stable low cholesterol shouldn't mean more death. if low cholesterol is the killer, whether cholesterol drops or is always low = troublecholesterol drop coincides with cancer and death. always low cholesterol = no risk. So problem isn’t low cholesterol.authors: "low cholesterol = tumor or liver disease?”bag 3: manipulate cholesterol. people on statins don’t die more but maybe people on statins exercise moreIf low cholesterol kills, lowering it with meds causes deathRCTs: lowered LDL-cholesterol and death did not go uplowered LDL-cholesterol, death went down. less mortality with cholesterol lowering. 26 cholesterol-lowering trials: mortality reduced. 10% less death per unit of cholesterol drop. either no change in death or less death with low cholesteroldifferent cholesterol-lowering drugs = similar effect. people with low cholesterol (genetics or diet): similar, total death constant or loweractively lowering cholesterol lowers cardiovascular risk and maybe risk of death. if cholesterol drops spontaneously, cholesterol just creeps over the years, could be a red flag"our results say nothing about role of cholesterol in cardiovascular disease, mortality, cholesterol lowering"cholesterol paradox: similar for BMI. weight loss due to disease. same with cholesterol. our society is hypercholesterolemicnormal cholesterol + lower mortality = possiblemotivated to lower cholesterol? cholesterol lowering: www.thecholesterolchallenge.com/tipsother videos on foods & cholesterolConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:U-curve: https://www.bmj.com/content/371/bmj.m4266https://www.nature.com/articles/s41598-018-38461-yletter: https://www.bmj.com/content/371/bmj.m4266/rapid-responsescholesterol & disease: https://pubmed.ncbi.nlm.nih.gov/8739854/https://www.degruyter.com/document/doi/10.1515/hsz-2014-0194/htmlhttps://pubmed.ncbi.nlm.nih.gov/3202884/https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1365-2036.2008.03886.xhttps://link.sp Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Health Effects of Oat Milk on your Body 22.09.2026 10λ

  What drinking Oat Milk does to your body (Science-Backed)Subscribe 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:trials:https://doi.org/10.1159/000012736https://pubmed.ncbi.nlm.nih.gov/10749030/products tested:https://www.oatly.com/en-gb/products/oat-drink/oat-drink-no-sugars-1l https://www.alpro.com/uk/products/drinks/oat-no-sugarshttps://silk.com/plant-based-products/shelf-stable/shelf-stable-0g-sugar-oatmilkhttps://plantstrong.com/products/milk-unsweetened-oat-2-pack-copyhealth effect of oats:https://www.mdpi.com/2072-6643/13/8/2560https://www.tandfonline.com/doi/abs/10.1080/10408398.2024.2382352beta-glucan:https://pmc.ncbi.nlm.nih.gov/articles/PMC5394769/https://www.sciencedirect.com/science/article/pii/S0022316622003340Disclaimer: 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 Oat vs Soy vs Cow milk1:33 Nutrition Facts3:05 Oatly vs Alpro vs Silk4:37 Less processed5:13 Absorption6:12 Gluten & beta-glucan Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Butter vs Vegetable Oil, effect on DEATH | Brand New Study 22.09.2026 33λ

  New study pits butter against vegetable oils like olive, canola or soybean and reports risk of death. Media headlines went wild, but what's the actual science?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:New study:https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2831265Fats used to cook in 0.5M people:https://link.springer.com/article/10.1186/s12916-021-01961-2Food frequency questionnaire:https://biolincc.nhlbi.nih.gov/media/studies/framoffspring/Forms/Exam%203%20Food%20Frequency%20Questionnaire.pdfTissue levels of LA & disease/death:https://www.sciencedirect.com/science/article/pii/S000291652200778Xhttps://diabetesjournals.org/care/article/44/9/2173/138865/Dietary-Intake-of-Linoleic-Acid-Its-ConcentrationsDisclaimer: 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 study1:30 Butter & death2:28 Plant oils4:25 Cancer death5:27 Butter or bread?6:30 Compared to what?9:55 Conclusion10:41 Epidemiology FAQs11:53 Food questionnaires16:52 Confounding19:38 Putting it all together24:48 Grass-fed25:45 Avoid all oil? Learn more about your ad choices. Visit megaphone.fm/adchoices
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  3 Delicious Healthy Snacks 22.09.2026 4λ

  Snacks don't have to be unhealthy to be tasty. Let's look at some examples of delicious & health-promoting snacks.Subscribe 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:more snack ideas: https://www.yahoo.com/lifestyle/dietitians-share-favorite-plant-based-230100260/photo-p-apple-nachos-winning-snack-230100204.htmlsoy and cholesterol:https://academic.oup.com/jn/article-abstract/125/suppl_3/598S/4730884https://academic.oup.com/jn/article-abstract/125/suppl_3/594S/4774174https://europepmc.org/article/med/2071797phytosterols and cholesterol absorption:https://www.nrcresearchpress.com/doi/abs/10.1139/y97-011?journalCode=cjpp#.XqHfPdNKi8Uhttps://journals.lww.com/co-lipidology/Fulltext/2004/02000/Phytosterols_and_cholesterol_metabolism.8.aspxDisclaimer: 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!.#HealthySnacks Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Carbs or fat? Which is the enemy? 22.09.2026 6λ

  Low carb or low fat? Countless fads and nutrition experts later, people are more confused than ever. Today we tackle this issue and clarify some misconceptions.Healthy Carrot Cake recipe (adapted from http://www.healthyeatingprogram.info/www.harmonizedcookery.com//2016/06/whole-food-carrot-cake.html and https://plantbasedcookingshow.com/2018/05/07/refined-sugar-oil-and-gluten-free-vegan-carrot-cake/ to make it even healthier):You will need:• 1/2 cup walnuts• 1/2 cup almonds• 1/4 cup shredded coconut (optional)• 1 teaspoon vanilla extract• 1/2 cup dates, pitted• 1/4 cup whole grain flour (oat or your choice)• 1/2 teaspoon each: cinnamon, cardamom, ginger, and nutmeg• 1 1/2 cups carrots, gratedFrosting1 1/2 cups raw cashews (soaked in water for 2 hours)1/2 cup coconut milk (or other plant milk of choice)8 medjool dates1/4 cup lemon juice1 tsp vanillaDirections:Preheat oven to 350 degrees. Place all ingredients EXCEPT carrots in a food processor. Blend well. Fold in carrots.Smooth into parchment paper-lined cake pan and bake for 20 minutes. Meanwhile prepare frosting: add all ingredients to blender and blend until silky smooth.Serve and enjoy.References:High carb diets maximize longevity in animals:https://www.sciencedirect.com/science/article/pii/S053155651300034Xhttp://www.pnas.org/content/105/7/2498.shorthttps://www.sciencedirect.com/science/article/pii/S1550413114000655Low carb diets associated with increased mortality in humans:https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2796.2007.01774.xhttp://journals.plos.org/plosone/article?id=10.1371/journal.pone.0055030https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltextSome of the longest-lived populations in the world have diets very high in carbohydrate:https://www.tandfonline.com/doi/full/10.1080/07315724.2009.10718117?casa_token=ehI_cXmn6_0AAAAA:xPMrbFOjBjpXaBUqKukgdWECI-tlLi5I8W2KM6roWCdDl5ysGmiUhWq5GiR2PLd48Zl_Ifhe63qJQVMVegetable fats lower risk of cardiovascular disease and diabetes, animal fats increase it:https://www.ingentaconnect.com/content/wk/cir/2017/00000136/00000003/art00001https://academic.oup.com/ajcn/article/78/1/91/4689902https://www.researchgate.net/publication/14861337_Relationship_of_dietary_saturated_fatty_acids_and_body_habitus_to_serum_insulin_concentrations_The_Normative_Aging_Studyhttps://academic.oup.com/eurheartj/article/28/19/2375/494218https://link.springer.com/article/10.1007/s00125-006-0211-xhttps://academic.oup.com/aje/article/173/3/319/129763http://care.diabetesjournals.org/content/27/9/2108.shorthttps://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltextDisclaimer: 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
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  Does frozen food lose nutrition? Fresh vs Frozen 22.09.2026 4λ

  Subscribe 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:fresh vs refrigerated vs frozen produce study:www.sciencedirect.com/science/article/abs/pii/S0889157517300418we have this general idea that Frozen food is less good. this study looks at produce, fresh vs frozenIn most comparisons, there was no difference btw fresh and frozen although in some nutrients there was an advantage of the fresh produceThey added a 3rd comparison. Food bought fresh but kept in the fridge for a few days. with many of the nutrients there was no difference btw refrigerated and frozen. In the cases where there was a difference, more often than not frozen produce retained more nutritionso frozen fruit and vegetables are a reasonable option, and if you’re like me and the produce lasts a few days in the fridge, frozen may actually be a better betAs the authors say,Our findings do not support the belief that fresh food has significantly greater nutritional value than its frozen counterpartsome people prefer fresh bc frozen produce involves more wasted packaging. Others prefer frozen bc it avoids throwing things away when they go badThere were only a couple comparisons where frozen looked worse than refrigerated: spinach, broccoli and blueberries. And even then it was only for specific nutrients and there was still a lot of nutrition left, at the end of the day, whether fresh or frozen getting those fruits and veggies is always a good ideaDisclaimer: 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
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  Doctor Reveals: How I eat healthy while traveling 22.09.2026 3λ

  Airport food is notoriously unhealthy. It's surprisingly simple to have delicious healthy meals even on a long flightAirports: always hard to find healthy food. But it’s real simple to eat great healthy food even flying half way around the worldI make sure I eat well BEFORE I leave. A big bowl of oatmeal in the morning fills me up for hours so that’s what I’m doing. fruit and nuts are great snacks and for a short flight they might cover itI lean on legumes and whole grains: filling but compact. Salads take up too much space, Soup is too messy. Sandwiches are ok but get oldeating airport food once in a while is not a big deal, but it's good to have optionsMaybe you like to eat fresh healthy food while you’re traveling, or maybe you have restrictions.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaDahl recipe: https://thewanderlustkitchen.com/indian-red-lentil-dal/Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to grind flax seeds (and why you should!) 22.09.2026 3λ

  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.let’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