Nutrition Made Simple!

Jaksot

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  How to start eating healthier TODAY (Key Mindset Shift) 21.09.2026 7min

  How to start eating healthier TODAY (Key Mindset Shift)Today we cover a key mindset shift to start eating healthier today.References:https://www.ncbi.nlm.nih.gov/pubmed/26429077https://academic.oup.com/aje/article/185/5/345/2981960Image credit: NeONBRAND on UnsplashDisclaimer: 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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  Eat healthy | Step-by-step (Part 2) - Whole Grain Foods 21.09.2026 8min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:Whole grains affect cholesterol, glucose levels, risk of disease: https://academic.oup.com/jn/article/142/7/1304/4743493https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext1 serving of whole grains (~1/2 cup cooked = ~120g) associated with ~25% lower risk of all-cause mortality (NOTE: the paper defines 1 serving as 30g, which is associated with 8% reduction in risk, but as per the USDA 1 serving=1/2 cup cooked, e.g. brown rice, which amounts to ~100-120g, which is associated with a 25% risk reduction)https://academic.oup.com/ajcn/article/105/6/1462/4569801whole, but not refined grains, associated with lower risk of diseasehttps://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719227?casa_token=03ruCzYhMt8AAAAA:rG9jdIFmQ84ru3xglBW9YKCedaLhWTZMqOMZjtAEevtk3koOm1uYF_ZnCyBju0CBXlnxwFkcOKP6IXwhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/Eggs acutely spike cholesterol levels: http://www.jlr.org/content/35/11/1993.full.pdf+htmlOats affect cholesterol levels, liver function, BMI: https://link.springer.com/article/10.1007/s11130-013-0336-2https://www.sciencedirect.com/science/article/pii/S0899900710003941Oldest man in the UK credits oats: https://www.thisisinsider.com/eat-oats-porridge-and-avoid-dying-to-live-to-111-say-britains-oldest-men-bob-weighton-alfred-smith-2019-3/Whole grains are not inflammatory for most people and in some cases even show anti-inflammatory effects:https://www.mdpi.com/2072-6643/5/3/771/htmhttps://academic.oup.com/jn/article/140/9/1669/4689205Whole grain recipes:https://www.forksoverknives.com/recipes/quinoa-curry-bowl/#gs.2vt402https://www.forksoverknives.com/recipes/creamy-wild-rice-soup/#gs.2vt7pohttps://www.forksoverknives.com/recipes/mushroom-green-pea-risotto/#gs.2vtddwProtein videos:https://www.youtube.com/watch?v=_qndZ8_6vTkhttps://www.youtube.com/watch?v=vBV5Us7OzZcIron video:https://www.youtube.com/watch?v=h_sIN3EBo4AFood comparison, USDA recommendations:https://www.youtube.com/watch?v=mRwd49NuFLIToday we’re going to talk about whole grainsWhole grains r anti-inflammatory, they lower your cholesterol & ur blood glucose and they’re linked to lower risk of disease.Whole grains: Brown rice, oatmeal, quinoa, corn, cous cous, kamut, farro, barley, etc. does gluten intolerance mean grains are off limits forever? No.what makes whole grains special? refined grains like baked goods from white flour, white rice, white pasta, artificial cereals: fiber is stripped so absorption is not natural, they spike your blood sugar too much and too fast. whole grains have fiber package slowing down absorption and feeding gut microbiome, which thrives on fiber.so add 1 serving of whole grains to ur day. Does 1 serving of whole grains make a difference?whole grains are linked to risk of disease. Even just 1 daily serving is linked to 25% lower risk of mortality. what about white pasta or white bread or white rice? Refined grains don’t give you a benefit and may increase ur risk of disease so shoot for the unprocessed food. which whole grain is best?the obvious one is oatmeal. oatmeal lowers your cholesterol, overnight oats, delicious breakfast.Lets compare oatmeal to eggs. Bowl of oatmeal vs a large egg. nutrients: low sat fat, low cholesterol, high fiber.Cholesterol, very high in eggs, zero in oatmealeating eggs can spike blood cholesterol. oatmeal lowers cholesterolOatmeal seems too good to be true oldest man in the uk credits oatmeal!fiber? 4g in oatmeal, zero in eggs.Iron:oatmeal =77%today’s step is about one serving of grains.dont like oatmeal? Have any whole grain: quinoa curry, risotto, corn on the cobb or in a salad… enjoy ur whole grains. do grains promote inflammation? whole grains do not induce inflammation Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to make Vegan Cheese | Cashew Cheese 21.09.2026 3min

  How to make vegan cheese. An easy recipe for delicious vegan cashew cheese. I've always wondered how to make vegan cheese so here we go! :)VEGAN CASHEW CHEESE1 cup raw cashews1 clove garlic, minced1/4 tsp garlic powder (or to taste)lemon zest (0.5 medium lemon)lemon juice (1 medium lemon)~1/4 cup water1 Tbsp nutritional yeastsalt to taste (optional)1 Tbsp olive oil (optional)Instructions:Place cashews in a bowl and cover with cool water. Cover with plastic wrap and refrigerate overnight (~12h). If you can’t get to them right away, drain, place back in bowl, and cover with plastic wrap. They will keep refrigerated for 24-36 hours.Drain cashews thoroughly and add to food processor. Add garlic, garlic powder, lemon zest, lemon juice, water, nutritional yeast, salt and olive oil.Process until creamy and smooth, scraping down sides and adding additional water as needed. Taste and adjust seasonings as needed, adding more lemon zest for tartness, nutritional yeast for cheesiness, garlic for zing, or salt for flavor + balance.Place mesh strainer (or colander) over bowl. Lay down cheesecloth or a clean, fine, absorbent towel.Scoop all cheese over the cheesecloth, gather the corners and twist the top to form the cheese into a “disc.” Secure with a rubber band.To remove more moisture and firm up faster, add folded paper towel to colander and place wrapped cheesecloth on top.Refrigerate for 6-24h. Firmness increases with time. Replace paper towel when saturated with moisture to speed up moisture loss.Unwrap cheesecloth and gently invert onto a plate. Reform with hands or utensils as needed.Optional: coat with chopped herbs or serve garnished with nuts.Vegan cashew cheese keeps well covered in the refrigerator up to 5 days.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:herb vegan cheese recipe: https://minimalistbaker.com/garlic-herb-vegan-cheese/3 ingredient vegan cashew cheese recipe: https://insideouthealthwellness.com/three-ingredient-homemade-cashew-cheese/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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  Human canines and dietary choices | #Keep’n it simple 21.09.2026 4min

  Humans have canines. Does that mean our ancestors were carnivores? Does that mean we are?The teeth debates are all over the internet. e.g. regarding the Paleo diet. Some argue our teeth shape means our ancestors ate ABC and because of that we have to eat XYZ.Some say canines mean we evolved eating meat, others say this our canines are pathetic and some herbivores have canines.Does it matter?Mortality and life expectancy of our ancestors:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3029716/#!po=20.5882Disclaimer: 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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  How to start eating healthier | STEP-BY-STEP (Part 1) 21.09.2026 4min

  Want to know how to eat healthier but not sure where to start? You're not alone. In this series I'll break down a simple, step-by-step, science-based process to clean up your diet and start eating healthy.Eating healthy is not as difficult as you think you have the right tools.In this video I cover step 1 of How to start eating healthier.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:not enough fruit is #1 dietary risk factor for disease in the US https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4156511/fruit & vegetable consumption and risk of disease and mortalityhttps://academic.oup.com/ije/article/46/3/1029/3039477USDA fruit recommendationhttps://www.choosemyplate.gov/fruit12% of adults meet fruit recommendationhttps://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.htmlThe most common Q I get: "I wana start eating healthier but I don’t know where to start"So I'll break down a simple step by step process to clean up your diet.I ate a typical western diet, lots of unhealthy stuff, for 35y and then transitioned to the healthiest diet science can deliver. Anyone can do the same so I’ll try to describe step by step how you can do it if you choose toa great 1st step is Fruitwhy should this be your 1st step? Why not broccoli or cutting sugar or any of the thousands of healthy things you can do?1, we all know fruit’s healthy but few understand just HOW healthy it really isa massive analysis of risk factors found that not eating enough fruit was the #1 dietary risk factor for disease. So if we’re going to fix things, why not start there2, it’s an easy step to take. Fruit is delicious so its not a big ask3, momentumthe most important thing with any change in habits is not making the change, it’s sticking with itno point eating super healthy for a week and then falling off the wagon, its meaningless in the long runnever underestimate the power of small changes, they add up and before you know it you’ve made a 180starting with the small changes builds your confidence. that kind of psychological tool is crucial when it comes to changing habitsOk which fruit? Whichever you prefer. ok how much? I recommend 1 serving/day. added to what you currently eat. So adding 1 more. If it’s a big fruit like apple or orange, 1 piece. If its grapes, a handful or a small bowlyou're shooting for a change you maintain daily, not a huge change you drop after a weekWhat if you already eat a lot of fruit? Chances are you can add one more and still see some health benefit.pat yourself on the back for taking this 1st step to eating healthier and I’ll see you on the next oneDisclaimer: 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 represents 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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  Does Creatine cause Hair Loss?!? A Look at the Science 21.09.2026 11min

  A recent new trial tested the effect of Creatine on Hair Loss. Here´s what they found.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:2009 Rugby trial:https://journals.lww.com/cjsportsmed/abstract/2009/09000/three_weeks_of_creatine_monohydrate.9.aspx2021 FAQ paper:https://link.springer.com/content/pdf/10.1186/s12970-021-00412-w.pdf2025 trial:https://pmc.ncbi.nlm.nih.gov/articles/PMC12020143/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 Creatine & Hair Loss2:00 Testosterone, DHT and Hair Loss3:44 Scientists speak out6:00 A new trial sheds light7:00 Unanswered Qs8:03 Conclusion Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Professional scientist answers nutrition questions 21.09.2026 16min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:The Ian Cramer Podcast:http://iancramerpodcast.libsyn.com/icp-76-dr-gil-carvalho-md-phd-the-pillars-of-evidence-that-form-our-nutritional-recommendationsVideos on protein and amino acids:https://www.youtube.com/watch?v=_qndZ8_6vTk&list=PLxyjOraXh0-l2CIhstcvQPEKP8y2a4u6eVideos on cholesterol and saturated fat:https://www.youtube.com/watch?v=37GhLK80MzM&list=PLxyjOraXh0-kCtqVTBwG6FRQqwemQ5GbaSFA and CVD: https://www.ncbi.nlm.nih.gov/pubmed/26429077HDL ('good cholesterol') doesn't lower risk of heart disease:https://www.youtube.com/watch?v=ZViMWcPk0kUBest sources of Iron video:https://www.youtube.com/watch?v=h_sIN3EBo4ADisclaimer: 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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  Mediterranean diet vs Vegan? Which one’s better? 21.09.2026 21min

  Mediterranean diet vs Vegan diet. New study compares Mediterranean diet to a low fat vegan diet. A look at the features of the Mediterranean diet and how it compares to a vegan diet for weight loss and metabolic health.Mediterranean diet or vegan? Which one’s better?new clinical trial compared a Mediterranean diet to a low fat vegan diet Both are rich in fruits and vegetables. study: “Mediterranean and vegan diets are variations on a theme: one favors plant-based foods; the other consists of plant products exclusively”low fat vegan was mostly whole foods. the Mediterranean diet also had olive oil and dark chocolate. they copied protocol of Mediterranean diet study PREDIMEDPeople on vegan diet lost weight, improved insulin resistance and dropped their cholesterol. People on Mediterranean diet: none of thoseSo vegan is better than Mediterranean?weight loss: no weight loss on Mediterranean diet, only low fat veganlow fat vegan diet better for weight loss. no weight loss on mediterranean diet. people on low fat ate less calories. people on low fat vegan felt full with fewer cals. calorie density. low fat diet was calorie dilute. mediterranean Diet = more calorie dense foods. doesn’t mean we cant lose weight on a Mediterranean dietlow fat vegan had most carbs yet was best for weight loss"Mediterranean diet caused no weight loss". mediterranean diet had 50g olive oil/day. we could moderate oil to match vegan diet while on a Mediterranean diet trials compared low fat and low carb diets. weight loss = identical on low carb and low fat we can lose weight on low carb, low fat vegan, low fat not vegan, Mediterranean “Mediterranean diet not effective for weight loss”. Doesn’t mean mediterranean diets cant workheadline= ‘vegan beats mediterranean’. mediterranean diet could come out on top depending on designmaybe im biased toward Mediterranean diets? can mediterranean diet help with weight loss?here’s a trial where mediterranean diet outperformed low fat for weight loss Some people lose weight on high fat diets, others on high carb diets.camps: low fat vs low carbmaybe low fat vegan is better for all? weight change per person on mediterranean or low fat vegan. some lost weight on low fat, gained on mediterranean. some lost on both, more on low fat. some lost more on mediterranean than low fat. some lost on mediterranean and gained on low fat. most lost more weight on low fatlow fat vegan = lost weight, most was fat low fat diet improved insulin resistance. insulin resistance: you produce insulin but doesn’t function normally. If insulin resistance continues it can lead to diabetesdiabetes caused by eating carbs? must cut carbs to improve glucose metabolism?diet with most carbs, low fat Vegan, improved insulin resistance. Mediterranean Diet had lower Carbohydrate intake and yet it didn’t improve insulin resistance. opposite of ‘carbs cause diabetes’improving insulin resistance and diabetes on low carb diets: It’s been done with low carb or high carb diets. not primarily about carbs. Carbs don’t cause diabetesinsulin resistance affected by calories and weight loss. improved insulin resistance and diabetes upon weight losstrial where Mediterranean diet was better for weight loss: also better for insulin resistance, glucose controllow fat vegan improved cholesterol. diet can't force choice between cholesterol and glucoseVegan diet = 3x less saturated fat. could we tweak Mediterranean diet to match that? we could improve it by reducing saturated fat in the mediteranean diet. veganizing Mediterranean diet? Both diets improved blood pressure, mediterranean more. both low fat vegan or mediterranean: doable to improve blood pressure Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https:/ Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to reduce Arsenic in rice 21.09.2026 5min

  A method to reduce arsenic in rice. Rice accumulates arsenic during cultivation. A new study reports a cooking method cutting arsenic in rice by 2-4x. A common concern with rice is the arsenic content. Arsenic occurs naturally in soil and water but gets concentrated 10X in rice. Is there a way to reduce arsenic, to get rid of arsenic from rice? Washing/soaking reduces arsenic but only in white rice, and it also removes nutrients. Cooking rice in an excess of water and discarding eliminates arsenic and also nutrients. Boiling in less water and letting the rice absorb it keeps nutrients but also keeps the arsenic.Parboiling: cook rice in excess water for 5min, discard, add fresh water, cook until water is absorbed. Arsenic in rice reduced 2-4x.White rice has less arsenic to begin with. Milling removes the bran, which contains most of the arsenic.Parboiling removes the most arsenic and preserves nutrition. Reduction in arsenic with this method meant the amount of rice considered safe to eat was increased by ~4x for white rice and ~2x for brown ricedue to the arsenic, recommended daily limit for safety is less than a cup of cooked rice (80-140g) for adults and a couple tablespoons (10-40g) for children (daily average)with parboiling: safe daily limit = 1-2 cups (180-500g) for adults, (~1 cup for brown, 2 for white rice); ~1/4cup to ½ cup (20-150g) for children, depending on age.some types of rice have less arsenic than others. basmati rice from California, India or pakistan has less; rice from Arkansas, Louisiana or TX has the most. rice-based foods like rice cereal or rice milks also contain arsenic.FDA set a limit for arsenic in commercial baby foods.Arsenic from rice is a concern but keep things in perspective. Instead of stressing out over exact amounts of rice, a simple plan is to have rice sometimes but not lean on it as a daily staple Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.sciencedirect.com/science/article/pii/S0048969720368728bhttps://www.sciencetimes.com/articles/28014/20201103/new-study-reveals-best-way-cooking-rice-remove-arsenic.htmhttps://www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htmhttps://www.consumerreports.org/arsenic-in-food/fda-sets-limits-for-arsenic-in-baby-rice-cereal/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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  Saturated Fat Misinformation Spread by MAHA 21.09.2026 12min

  FDA Commissioner Dr Marty Makary talks about research he hasn´t read.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:https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/fullhttps://www.ahajournals.org/doi/pdf/10.1161/01.ATV.9.1.129https://pubmed.ncbi.nlm.nih.gov/27071971/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 Saturated Fat and Heart Disease1:44 Minnesota Coronary Survey4:54 Hand-picking6:41 Internal contradiction Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Doctor weighs in on the Carnivore diet 21.09.2026 11min

  Benefits & Concerns of the Carnivore dietConnect 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 #GilCarvalho0:00 2 categories2:38 Processed vs unprocessed meat5:05 Different versions of carnivore6:22 Simple tips Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Banana is DESTROYING your smoothies? Scientist Fact-Checks | Fact or Fad? 21.09.2026 8min

  Supposedly, banana makes smoothies less healthy... Is this fact or fad?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://pubs.rsc.org/en/content/articlelanding/2023/fo/d3fo01599hDisclaimer: 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 Bananas ruin smoothies?1:55 Banana vs time3:14 The real effect4:24 Relevance?4:49 Verdict5:27 Actionable take away Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Are Scientists *WRONG* about fiber? 21.09.2026 9min

  Study shows constipated patients report improvements after REDUCING fiber (!!!). Have we been lied to all along?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Case-series:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/Dyssynergic defecation & biofeedback therapy:https://pmc.ncbi.nlm.nih.gov/articles/PMC4087765/Other related videos:IBS: https://youtu.be/FdQexSS0lOgOvercoming IBS: https://youtu.be/8ulyGr2JYwwDisclaimer: 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 Reducing fiber relieves1:31 Fiber & the gut3:32 Fiber science5:12 Fixing the issue Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Intermittent Fasting vs Time Restricted Feeding | Health Benefits 21.09.2026 9min

  Intermittent Fasting vs Time Restricted Feeding. What are the health benefits of Intermittent Fasting and Time Restricted Feeding? Does meal timing impact our health? An objective look at the research on health benefits of Time Restricted feeding and how it compares with Intermittent Fasting in general.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Time restricted feeding is a type of intermittent fasting where you eat within a time window. The most popular is 16:8.Last time we looked at the benefits of fasting for 24h or more (alternate day fasting and 5:2 where people fast 2 days a week).Benefits of intermittent fasting include weight loss and many metabolic benefits that come with it. Human trials comparing fasting to other methods of calorie control by and large show a tie. Time restricted feeding has unique benefits not explained just by calories. When people restrict their eating window they tend to eat less overall and lose weight. Are those benefits unique?People eating the same calories at different times show different benefits. Early eaters have several metabolic benefits: lower insulin, blood pressure and less oxidative stress.So this is different from 24h fasting, where the benefits track with calories.How are the benefits of fasting for 24h are all about the calories, but fasting for 16h gives us benefits beyond calories? Fasting may not be the key factor Early time restricted feeding: circadian rhythm determines health benefits of meal times.Summary of intermittent fasting and time restricted feeding: fasting can help lose weight, with the metabolic benefits that come with it. Does it provide benefits beyond the calories? Maybe not the fasting per se, but meal timing seems to. Shifting most of our intake earlier in the day, maybe having a light dinner or an early dinner seems to provide extra benefits beyond the calories, at least for some of us.References:https://pubmed.ncbi.nlm.nih.gov/26384657/https://pubmed.ncbi.nlm.nih.gov/29778565/https://www.cambridge.org/core/services/aop-cambridge-core/content/view/9C604826401917A6CAD9CD10B72FEA32/S2048679018000137a.pdf/pilot_feasibility_study_exploring_the_effects_of_a_moderate_timerestricted_feeding_intervention_on_energy_intake_adiposity_and_metabolic_physiology_in_freeliving_human_subjects.pdfhttps://www.sciencedirect.com/science/article/pii/S1550413118302535https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460https://www.mdpi.com/2072-6643/11/6/1234https://www.ncbi.nlm.nih.gov/pmc/articles/PMC389363/Stock Images/video: https://pixabay.com/users/doodlartdotcom-10326932https://www.pexels.com/@cottonbrohttps://pixabay.com/users/rkarkowski-289667Disclaimer: 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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  Top Cardiologist Explains Surprising Cholesterol and Death Link 21.09.2026 17min

  People with LOW cholesterol tend to die more (!). Heart Disease expert explains.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Chronic disease lowers cholesterol:https://journals.lww.com/co-lipidology/abstract/2018/08000/acquired_low_cholesterol__diagnosis_and_relevance.8.aspx26 randomized trials: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)61350-5/fulltextAdjusting for malnutrition:https://www.clinicalnutritionjournal.com/action/showPdf?pii=S0261-5614%2822%2900037-1Genetics:https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814089https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(21)00086-6/fulltextHbA1c and Blood Pressure curves:https://www.nejm.org/doi/10.1056/NEJMoa1800256Disclaimer: 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 Cholesterol & Death2:05 Diseases lower cholesterol2:58 Clinical trials3:54 Adjusting for malnutrition6:15 Genetics8:06 Blood pressure and HbA1c Learn more about your ad choices. Visit megaphone.fm/adchoices
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  New study uses Keto diet to treat Brain CANCER 21.09.2026 24min

  New study of brain cancer patients on a Ketogenic diet reports fascinating resultsConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:new study: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1489812/fullcomplete vs incomplete resection in glioblastoma and prognosis:https://jamanetwork.com/journals/jamaoncology/fullarticle/2528564https://www.frontiersin.org/journals/oncology/articles/10.3389/fonc.2020.00151/fullglutamine & cancer:https://www.ncbi.nlm.nih.gov/books/NBK573682/low carb diets & cancer:https://www.spandidos-publications.com/10.3892/ol.2017.7362https://pubmed.ncbi.nlm.nih.gov/32619561/https://link.springer.com/article/10.1007/s12032-017-0930-5https://link.springer.com/article/10.1007/s12032-020-1337-2https://link.springer.com/article/10.1007/s10238-021-00710-2https://www.mdpi.com/2072-6643/13/5/1388https://www.mdpi.com/2075-4426/14/9/929Interesting view on the study by statistician Nassim Nicholas Taleb:https://www.youtube.com/watch?v=GqxoNctdYOIDisclaimer: 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 Can we starve cancer?? 2:36 Brand new study4:34 Menus6:45 Results8:01 Limitations12:31 Cancer Recurrence14:39 Additional Qs15:52 What else is known?17:24 Guidelines vs personal decision Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Scientist breaks down Beyond and Impossible Burger 21.09.2026 14min

  Beyond Meat and the Impossible Burger have taken the food industry by storm. Are they healthier options? I break down the Beyond and the Impossible Burgers and look at their health risks compared to a regular beef patty.Subscribe: https://bit.ly/2toMJ9uFacebook page: https://www.facebook.com/DrGilCarvalho/My Twitter: https://twitter.com/NutritionMadeS3References:Univ Michigan study: http://css.umich.edu/publication/beyond-meats-beyond-burger-life-cycle-assessment-detailed-comparison-between-plant-basedRed meat & pollution:https://www.thelancet.com/pdfs/journals/lancet/PIIS0140-6736%2818%2931788-4.pdfhttps://www.pnas.org/content/pnas/116/46/23357.full.pdfred meat studies shown:https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.035225http://www.sciencedirect.com/science/article/pii/S0048969715001308 https://www.nature.com/articles/ejcn2014228burger nutri info:impossible: https://faq.impossiblefoods.com/hc/en-us/articles/360018939274-What-are-the-nutrition-facts-beyond:https://www.beyondmeat.com/products/the-beyond-burger/red meat: https://fdc.nal.usda.gov/fdc-app.html#/food-details/336867/nutrients (also Cronometer.com, used 70-90% lean range)BK whopper:https://company.bk.com/pdfs/nutrition.pdfcoconut oil and serum cholesterol: https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.119.043052animal vs processed plant products and disease risks:https://www.sciencedirect.com/science/article/pii/S0735109717375216black bean burger recipes:https://www.youtube.com/watch?v=9OMunBJ8egEhttps://www.markbittman.com/recipes-1/the-simplest-bean-burgersoptional oil-free: https://holycowvegan.net/spicy-vegan-black-bean-burgers/(extra natural option: use 100% whole wheat flour bun, or skip bun altogether)Beyond meat and the impossible burger blew up in 2019 The beyond stocks were beyond hotThere’s a general idea that these imitation meats must be healthier since they’re made from plants but does that really pan out?even if you’ve been living under a rock you’ve heard of beyond meats and the impossible burgera study from the Univ of Michigan concluded the Beyond burger generates 90% less greenhouse gas emissions than beef, it requires less energy, less than 1% of the water and 93% less land this study was commissioned by beyond meats so we can take the numbers with a grain of salt but the 3rd reason people are excited about beyond meat and the impossible burger is the health anglewe have lots of studies on beef, what about beyond meat and the impossible? So what all these blogs have been doing with the head to head comparison, beef vs imitation meats, is comparing nutrient compositionare the imitations better or worse than beef? calories: the impossible and the beyond are around the same, about 250cals. Beef, 205-290protein, 19g for the impossible, 20g for beyond. beef: 16 - 28gsaturated fat 8g for the impossible, 6 for beyond, and about 6 for beef in the impossible they also added heme iron, leghemoglobinThe beyond on the other hand doesn’t have any heme ironsoy: impossible burger has it, the beyond doesn’t. background image credit: Vladimir Mokry @UnsplashDisclaimer: 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!.#BeyondMeat #ImpossibleBurger Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Scientist fact-checks Seaspiracy | Netflix 21.09.2026 19min

  Seaspiracy debunked. Let's fact-check the new Netflix documentary Seaspiracy. The controversies and evidence surrounding Netflix's Seapiracy. many of you asked me to fact-check Seaspiracy, the new Netflix documentary. whats up with that title? Sea-spiracy? it’s from the team that made Cow-spiracy but seaspiracy makes no sense Lets take a look at Seaspiracy. The 1st big question seaspiracy raises is about single-use plastics. Straws, plastic bags, packaging. Main source of plastic pollution is the fishing industry with discarded nets? so the solution is to just eat less fish?Is fishing the main source of plastic, not straws?80% of plastic in the ocean is from land source e.g. plastic bags. in the remaining 20%, commercial fishing is the major contributorso the fishing industry does not cause most of the plastic pollution in the ocean but does cause a significant chunkseaspiracy oversimplifies things a bit but they have a point that fishing is a significant source of plastic seaspiracy tells us shark populations have sharply declined. shark finning + bycatch. the movie is right about the alarming decline in sharksSeaspiracy tells us its not just sharks. bycatch affects Porpoises, dolphins, whales, seals, seabirdstrawling.next seaspiracy introduces us to Sea-sheppard. later seaspiracy circles back for more on Sea-sheppard seaspiracy uncomfortable interviews with organization reps next seaspiracy touches on farmed fish. which avoids bycatchmaybe they can innovate and farms can become ‘greener’?seaspiracy talks about “sustainable” fishingfinally, seaspiracy looks at the health effects of eating fish. pollutants etc. mercury, heavy metalsfish and health. fish consumption largely linked to health benefitseating fish a couple times a week (or not) are both compatible with healthfor those who don't eat fish: omega3s? EPA and DHA? Seaspiracy explains algae are effective. supplements as effective as fish oil or fish itself, any of the 3 will get you those omega3sseaspiracy shines a light on problems with the fishing industry e.g. overfishingConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Plastic:www.sciencedirect.com/science/article/abs/pii/S0048969716310154https://www.nature.com/articles/s41598-018-22939-whttps://www.nationalgeographic.com/environment/article/news-plastic-drinking-straw-history-banSpecies extinction:https://www.nature.com/articles/s41586-020-03173-9https://www.nationalgeographic.com/animals/reptiles/facts/sea-turtleshttps://www.jstor.org/stable/pdf/40925326.pdftrawling:https://www.theguardian.com/environment/2021/mar/17/trawling-for-fish-releases-as-much-carbon-as-air-travel-report-finds-climate-crisisclimate change:https://www.nature.com/news/earth-s-carbon-sink-downsized-1.11503https://www.unep.org/news-and-stories/story/business-unusual-how-fish-carbon-stabilizes-our-climateenvironmental impact of foods:https://iopscience.iop.org/article/10.1088/1748-9326/aa6cd5/pdffish & healthhttps://academic.oup.com/ajcn/article/105/6/1462/4569801https://www.sciencedirect.com/science/article/abs/pii/S0924224419310532www.sciencedirect.com/science/article/abs/pii/S0273230009001433https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2540540https://academic.oup.com/ije/article-abstract/50/1/223/6067620www.nature.com/articles/s41430-018-0310-zhttps://www.sciencedirect.com/science/article/abs/pii/S1756464614002229https://pubmed.ncbi.nlm.nih.gov/18589030/00:00 - Intro01:00 - Plastic pollution02:41 - Species extinction05:16 - Sea Shepherd06:00 - Seafood labels07:55 - Climate change08:30 - Fish farms10:02 - Seafood and health13:34 - ConclusionDisclaimer: The contents of this video are for informational purposes only and are not intended to be Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Best exercises for longevity and healthspan | ft. Physionic and Brad Stanfield 21.09.2026 39min

  How to structure your workouts to maximize gains and reduce heart disease, cancer and deathConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Exercise and cancer:https://journals.sagepub.com/doi/full/10.1177/1534735420917462https://link.springer.com/article/10.1007/s10549-017-4541-9Non exercise physical activity:https://bjsm.bmj.com/content/48/3/233Exercise and falls:https://pmc.ncbi.nlm.nih.gov/articles/PMC6439708/Exercise in older age:https://link.springer.com/article/10.1007/s00198-017-3980-9Exercise and bone mass:https://onlinelibrary.wiley.com/doi/pdf/10.1002/jbmr.3284Combining cardio and resistance training:https://pmc.ncbi.nlm.nih.gov/articles/PMC5772850/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 Exercising with a busy life2:30 Enjoyment7:53 Nonexercise physical activity8:57 Motor unit training14:45 Fractures & falls20:26 How to structure a workout27:20 Adjusting intensity31:52 Main Takeaways Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Why nutrition seems sooo confusing (but really isn’t) 21.09.2026 7min

  Nutrition is confusing for everyone. Even doctors. A key idea can dispel a LOT of confusion and give you peace of mind when it comes to food.healthy food is confusing. fat is good, fat is bad, carbs make you fat, etc. how can we have peace of mind when it comes to food?contradictions in nutrition: eggs are good, eggs are bad, it’s the fat, no it’s the sugar. smart people on both sides sure that the evidence is on THEIR side? How can that be? scientific evidence comes in 3 bags. lab experiments, population studies and clinical studies. confusing messages in nutrition show one bag while hiding the other 2. VERY confusing looking at all 3 bags = totality of evidence. lab experiments have less weight. human studies are stronger evidence. clinical trials weigh more than population studieslectins: People who eat more beans in clinical trials or population studies have better health outcomes. Also, cooking inactivates lectins. So concentrated raw lectins can be toxic to cells in the lab but the net effect of cooked beans in living breathing humans is overwhelmingly positiveSaturated fat replaced with unhealthy food like processed carbs, risk stays high. in trials replacing it with whole grains, vegetables, nuts and seeds, some oils, the risk comes downGluten: People who eat diets rich in whole grains, in population studies or clinical trials, have lower disease risk. ~2% of people are gluten intolerant and should avoid wheat/barley/rye, can eat the other 15 whole grains. the other 98% of the population can and should include whole grains in their dietary patternPeople who eat olive oil have lower risk of CVD. Populations AND clinical trials. high levels of some fats are problematic, as we just saw, others are not. Nobody needs olive oil but eating some its not going to cause heart disease and if it replaces worse fats it's actually an upgraderefined carbs in excess are a problem, whole carbs are health-promotingConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaAdditional links:more details on lectins/beans:https://www.youtube.com/watch?v=bY7of8J2s7gmore details on saturated fat and heart disease risk: https://www.youtube.com/watch?v=6GM6ObTo30Mmore details on olive oil and heart disease risk: https://www.youtube.com/watch?v=bN6JJZw3m0ADisclaimer: 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