Nutrition Made Simple!

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  The REAL cause of Heart Disease (and How to Reverse It) 20.08.2026 15min

  "High Cholesterol" doesn´t cause Heart Disease. This does.Formula to measure disease-causing vehicles for free: https://youtu.be/RQdL3e0cBlIHow to shut down inflammation naturally:https://youtu.be/ddr51Tc3AEgConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:mismatch between cholesterol and vehicleshttps://pubmed.ncbi.nlm.nih.gov/22621796/plaque reversal with diethttps://www.thelancet.com/journals/lancet/article/PIIS0140-6736(22)00122-2/abstracthttps://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214French trialhttps://pubmed.ncbi.nlm.nih.gov/7911176/DASHhttps://pubmed.ncbi.nlm.nih.gov/33341413/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 Root Cause4:12 The plot thickens6:10 The nastiest players7:09 Accelerants
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  Doctor Reveals: How I eat healthy while traveling 20.08.2026 3min

  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
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  People are having Heart Attacks with normal Cholesterol!! What´s going on?! 20.08.2026 9min

  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
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  The REAL 7 Levels of Eating That Transform Your Health (Backed by Science) 20.08.2026 20min

  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
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  5 Healthy Food Hacks in 90secs!! 20.08.2026 3min

  5 healthy food hacks that will help you eat cleaner with less effort, get organized and get healthy! It’s all about finding the hacks that deliver max results with minimum sweat.References:nuts are associated with weight loss:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5715655/#CR4shoppers who use lists tend to eat and be healthier: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4430323/Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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  Do you need to grind Chia Seeds? | How to find Scientific info 20.08.2026 11min

  A look at chia seed bioavailability. Ground/milled chia seeds? Soaked in a chia seed pudding? Whole?? How to get the most nutrition out of our chia seeds and how to locate and sift through reliable scientific informationDo chia seeds have to be ground up? This is a good question. If we eat chia seeds whole, do we get any of the nutrition or are the seeds just going for a ride in our gut?On Google Scholar we get almost 70k results for chia seeds.Structure of chia seed, chia seed oil, etc. Let's make the search more specific: "chia seed whole". Study on chia fed ground or whole but... in rats. Second one talks about milled chia, that’s ground, and whole chia. "Chia seed supplementation and disease risk"Abstract: "The study assessed the effectiveness of milled and whole chia seed. ALA increased 58%"ALA is an essential fat that chia has a lot of. Its an omega3. So ALA increased 58% and EPA (that’s another omega3) 39% in the milled chia seed group compared to nonsignificant changes with whole chia seed. That’s what we’re looking for, comparing whole chia seeds and ground seeds.Figure 1 shows ALA. With whole chia, before and after there’s no difference. With milled seeds you see a significant increase in ALA. We could go over how much chia they were fed and for how long. So this is saying we need to grind chia seeds to get those healthy omega3 fats. Whole chia seeds don’t do much.What about soaked chia? When we make chia puddings we don’t grind. We soak. And the seeds look really different.So if we search chia seed ALA water, 1st one talks about “Chia seed and placebo mixed with water and consumed after 10 minutes”. And it says something about ALA. "ALA increased 24% in chia seed". So soaking also worksSo both soaking and grinding seem to improve the absorption of omega3s from chia. One option: mix it up, have it milled on your cereal sometimes and as chia puddings other times. Last week’s video on omega 3s.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.liebertpub.com/doi/abs/10.1089/acm.2011.0443https://www.sciencedirect.com/science/article/pii/S027153170900089XDisclaimer: 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
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  "Stop Eating this Breakfast!" | Dr. Mark Hyman Fact-Checked 20.08.2026 17min

  This is The Worst Possible Breakfast acc. to Dr HymanConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:original article: https://europepmc.org/article/med/10049982adrenalinehttps://link.springer.com/article/10.2119/molmed.2010.00204original videohttps://www.youtube.com/shorts/1lT4LT9pq-coats vs eggshttps://pubmed.ncbi.nlm.nih.gov/7498104/https://pubmed.ncbi.nlm.nih.gov/15721501/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 Dr Hyman´s worst breakfast1:55 The actual study meals5:36 The results8:52 Misinterpretation10:20 Eggs vs Oats11:44 Summary
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  Is cholesterol level just genetics? 20.08.2026 7min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:FH prevalencehttps://www.ncbi.nlm.nih.gov/m/pubmed/25612857/Rate of hypercholesterolemia in the UShttps://www.cdc.gov/cholesterol/cholesterol_education_month.htmdietary pattern associates with cholesterol levels:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916209/https://veganhealth.org/cardiovascular-disease-markers-in-vegans/#cholesterol-EPICvery healthy diet drops LDL by 30% in 7 days:https://link.springer.com/article/10.1007/s11883-004-0091-9portfolio diet (plant sterols, plant protein, fiber, nuts):https://www.sciencedirect.com/science/article/pii/S003306201830094Xhttps://jamanetwork.com/journals/jama/article-abstract/1104262https://www.ncbi.nlm.nih.gov/pubmed/11288049lowering ur cholesterol. Is it possible??I hear it a lot that cholesterol levels are genetic so there’s nothing we can do. There is a genetic form, called familial hypercholesterolemia. less than 1% of ppl have it. how many have high cholesterol? 50% of adults…so clearly the vast majority who have high cholesterol… don’t have FH.but maybe genetics still determines cholesterol levels so they’re fixed?if it’s food-related, cholesterol levels might vary with diet. If its all genes, cholesterol will stay the same regardless of dietPpl on typical western diet, cholesterol averages 204. ppl who eat no animals, no dairy, no eggs had the lowest cholesterol.Does that mean you can never eat meat again if you wana have good cholesterol? Not necessarily. we need to look at cholesterol levels in the SAME people on different foods.If cholesterol level of each person changes with diet, then it cant all be genetics. regular people on a really healthy diet, cholesterol comes down 30%. 7 days of eating healthy your cholesterol drops like a rock. what is that diet that drops your cholesterol in a few days? the Portfolio diet, very low in saturated fat, no cholesterol.And it Works great to lower Cholesterol levels.And as I’ve shown before, my own cholesterol dropped sharply when I started eating like that. some eat super healthy and STILL have high cholesterol. But those extremes are the exceptions. For most of us, high cholesterol is a choice. people with skyhigh cholesterol debating whether its worth trying to change their diet... Just try it! what do you have to lose?Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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  4X worse than LDL | Heart Disease expert explains 20.08.2026 1h 48min

  Remnants are 4x nastier than LDL particle for particle. Here´s how to test yours, explained by Heart disease researcherConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.jacc.org/doi/abs/10.1016/j.jacc.2024.07.034commentary: https://www.sciencedirect.com/science/article/pii/S0735109724080306Disclaimer: 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 LDL, VLDL & Heart Disease14:00 4x worse than LDL20:45 Cholesterol & carriers35:00 Who does this matter for44:00 Residual risk59:19 Calculating remnant cholesterol1:16 Recap
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  Did our food habits create COVID-19? | Wet markets, Factory farms and more 20.08.2026 15min

  Did wet markets breed the coronavirus? Is bat soup to blame for COVID-19? Are factory farms creating pandemics? Let's fact-check some COVID-19 food-related ideas.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uJoin the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalhoLink up with me on Twitter: https://twitter.com/NutritionMadeS3References:https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-bustershttps://www.thelancet.com/action/showPdf?pii=S0140-6736%2820%2930183-5https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3323155/https://www.sciencedirect.com/science/article/pii/S0140673603153299https://www.theguardian.com/world/2020/apr/06/ban-live-animal-markets-pandemics-un-biodiversity-chief-age-of-extinctionhttps://www.theatlantic.com/culture/archive/2020/04/ban-wet-markets/609781/https://www.nationalreview.com/2020/03/the-chinese-wild-animal-industry-and-wet-markets-must-go/https://www.nbcnews.com/news/asian-america/sen-cornyn-china-blame-coronavirus-because-people-eat-bats-n1163431https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356540/https://www.sciencedirect.com/science/article/pii/S1286457920300496https://www.cell.com/action/showPdf?pii=S0092-8674%2820%2930328-7https://www.theguardian.com/world/2020/mar/28/is-factory-farming-to-blame-for-coronavirushttps://www.nytimes.com/2020/04/13/opinion/animal-cruelty-coronavirus.htmlhttps://edition.cnn.com/2020/04/26/business/tyson-foods-nyt-ad/index.htmlhttps://www.vbivaccines.com/coronavirus/Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#COVID19 #Pandemic
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  Best Foods To Lower HbA1c FAST (Backed by Science) 20.08.2026 21min

  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
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  Weight Loss Tips and Myths | The Science of Weight Loss 20.08.2026 11min

  Weight loss tips. What the science of obesity and weight loss teaches us about hormones, carbohydrates and fat. Common myths and weight loss tips to help you succeed.Weight loss tips like portion control, cutting calories and avoiding carbs miss the point. "just eat less calories. Less calories, less weight". that assumes we burn calories at a constant rate. When we lose weight our hormones (leptin) change and we burn less calories. Effort to eat less may go to waste. Hormone changes also make us hungrier. We try to ditch the fat stores, our body holds on to them.So people lose weight then hit a plateau or put the weight back on. This doesn't mean calories don’t matter for weight loss. Calories matter.People struggle with weight loss when they try to ‘eat less’."So it’s impossible to lose weight? That’s your weight loss tips?"no! one model of weight loss suggests that calories are not all created equal and the main cause of obesity and weight gain are carbohydrates and insulin. "he better get to the weight loss tips..."model: cutting carbs is the key to weight loss. Millions flocked to low carb diets. Is cutting carbs really the key to weight loss?2 weight loss diets, 30% less calories, in 1 those calories came from carbohydrate, in the other from fat. carbohydrate theory says only low carb diet should deliver weight loss, low fat should do nothing. both led to weight loss. the low fat diet even did a little better."so the weight loss tips are to cut calories from fat?"The msg is not that low fat ‘wins’. Both diets led to weight loss. Cutting carbs wasn’t necessary and insulin didn’t seem to matter. Analysis: energy expenditure (calories burnt) and fat loss were better on low fat than low carb diets.Maybe carbohydrate and insulin play a role in specific contexts. We can lose weight by cutting carbs. We can lose weight with or without cutting carbs! Low-carb diets not superior to other diets for weight loss."We’re here for weight loss tips, not studies" studies are artificial. easy to over-eat. maybe cutting carbs doesn’t burn more calories but makes us feel fuller so we eat less?People eating ad lib ate more on a low carb diet than on low fat. 700 calories /day. And lost less fat. Maybe low fat food was nasty? They rated both diets equally satisfying.Data doesn't support insulin as main driver of obesity. low carb vs low fat is a distraction. All weight loss tips avoid ultraprocessed foods (refined carbohydrates, sugary drinks). People on processed diet eat more calories and put on more fat even if macronutrients are matched.Calorie density. Calorie dilute foods make us feel full with less calories. Fiber. Microbiome. Unprocessed whole foods are well accepted."trying to ‘eat less’ is ineffective weight loss tip; fat loss makes us burn less calories and feel hungrier; carbs and insulin are not key to weight loss, cutting carbs not necessary; avoiding ultraprocessed foods like refined carbs and sugary drinks is common weight loss strategy. Other weight loss tips?"We can lose weight on unprocessed diet, neither fat nor carbs seem to be key. But some may do better on low carb, low fat, or intermittent fasting. low carb can be done without cutting fiber or eating a lot of saturated fat.We don’t want to lose weight, we want to lose excess fat. The Scale can reward losing water weight or muscle mass. Exercise with weight lifting and adequate protein intakeweight loss: When well rested, we crave less high calorie foods and eat smaller portions. sleep optimizes your metabolism and appetite.weight loss is about sticking with diet. Avoid sacrifice diets. Build dietary pattern you love. Video: meal timing, eating at certain times of the day can help weight loss even without cutting calories. Strategies to cut processed foods like refined sugarFacebook: https://www.facebook.com/DrGilCarvalho/Twitte
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  How to reduce Arsenic in rice 20.08.2026 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
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  9 Tips to Eat Healthy on a Budget 20.08.2026 16min

  Eating healthy is so expensive! Or is it? 9 key life-hacking tips to save big and help your health and your wealth.We all know we have to eat healthy to be healthy. But eating healthy is so expensive. Right?! Truth is some of the best foods are good for the body and the pocket. here's 9 tips to eat healthy and cheap.How much would food cost using all of these tips? Get ready for some major savingstip #1- Be flexible. If kale is too expensive, don’t eat it. Eat your local greens and save. I eat the local cabbage, it's dirt cheapThe famous blue zones with the centenarians vary in the details but the pattern is similar across. Lots of unprocessed plants. focus on the big picture and save.tip #2-legumes. at around a dollar a pound, they’re a dirt cheap source of protein. Some people want to eat healthier but not eliminate meat. doable. Diet is not all or nothing.What about prices? Average cost of a pound of beans/lentils in the US is $1.45. Matching for protein, red meat is ~4-5x more expensive than beans.Veggie burgers and processed soy can cost as much or more than meat. Beans and lentils deliver the biggest health bang for your buckLet’s lower those prices more. tip #3: bulk. Lentils at 72 cents if you buy in bulk. Red lentils, 64cents/lb. Barley, 87cents/lb. dirt cheap. oats for 90cents/lb. that’s 22cents/cup. breakfast of champs for 22 cents. flaxseed at a dollar a lb. $27 dollars for a bag that’ll last you for years. 1 tbspoon = less than 2 cents. with the 22 cents for the oatmeal that’s a 24 cent breakfast. Pay a quarter, still get changeWho said healthy food is expensive?Why buy at whole foods and leave your paycheck there when you can get it almost for free.tip #4: frozen vegetables aren’t worse than fresh. frozen mixed veggies, $1/lb. broccoli, $1.30/lb, corn $1, spinach $1.30/lbit’s even cheaper since there’s no waste. No money wastedtip #5: choosing where we shop saves big bucks. I can find fruit for 3x price difference. In LA, hispanic supermarkets are very cheap. Local farmer’s markets or fairs are cheaptip #6: forget organic. organic has a reputation for being healthier, but is it?jury is still out on whether organic provides any actual health benefit. if money is a problem, don’t sweat it, organic is probably not a huge factorBenefits of plant foods far outweigh any potential concern of pesticides and organictip #7: water. Americans spend more money on soft drinks than any other food item. $850/y for average householdYou can buy cheap chemical tests for common tap water contaminants. Home filter probably pays for itself in weeks or months with what you save from water bottles.Bottled water: an insane business model. You're selling something that’s essentially free. tip #8: make your own milk. soak, grind, filter. almond milk is $2-4 bucks in the US, if you buy almonds in bulk you can make it for $1.50oatmilk can be even cheapertip #9: batch cooking. buy in bulk, batch cook and freeze. Saves money and time. The habit to cook more at home saves big cash and does wonders for your health. Eating out of restaurants on a daily basis can be really rough on the health and the wealthHow cheap can we go for a healthy meal?Bulk Lentils 72cents/lb, that’s 18cents for 1 cup, spinach 1.30/lb so a cup would be 33cents. Sweet potato is less than a dollar a pound so 30cents per item. So we’re at 81cents per person. Let’s say condiments double the price, that’s $1.62 per person. Family of 4 dines for $6.48. healthy foods are expensive?!?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.nature.com/articles/ejcn2014228avg price data: https://www.bls.gov/regions/mid-atlantic/data/averageretailfoodandenergyprices_usandmidwest_table.htmbulk food: https://www.ifsbulk
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  LDL Cholesterol level: Your lab results explained 20.08.2026 14min

  LDL cholesterol level: the difference between LDL and LDL cholesterol level; Is LDL-cholesterol truly 'bad' cholesterol? Is HDL-cholesterol protective? An in depth look at LDL cholesterol level and its physiological significance.LDL cholesterol level under 100mg/dL. LDL vs LDL-cholesterol, cholesterol is NOT the problem, HDL is NOT good cholesterol and LDL is not ‘bad’. lipoproteins carry fat. lipoproteins: low density lipoprotein or LDL vs high-density lipoprotein or HDL. lab results: LDL-cholesterol level, not LDL. lipoproteins (LDL) carry cholesterol. LDL-cholesterol is cholesterol carried in LDL lipoproteins. LDL lipoproteins = cars. LDL-cholesterol = passengersHDL-cholesterol = cholesterol traveling in HDL lipoproteins. add all cholesterol = Total cholesterol (lab results)Triglycerides in lipoproteins. LDL vs LDL-cholesterol level. good cholesterol and bad cholesterol? is LDL-cholesterol ‘bad’? animals with high LDL-cholesterol level, people with high LDL-cholesterol level = heart disease. people with low LDL-cholesterol level are health freaks?RCTs on LDL-cholesterol level: group with LDL-cholesterol level lowered has less heart disease. high LDL-cholesterol level is a problem. strong case that high LDL-cholesterol level is an issuewe have different levels of LDL-cholesterol. low ldl-cholesterol level from birth = less heart disease. ldl-cholesterol level not 100% in geneshigh LDL-cholesterol level spells trouble. "no longer an ‘LDL-Cholesterol hypothesis’. increased LDL-Cholesterol level causal; lowering LDL particles reduces events". “cholesterol-containing lipoproteins, particularly LDL cause CHD”does high LDL-cholesterol level cause heart disease? main problem are lipoproteins, not LDL-cholesterol. “number of lipoprotein particles rather than cholesterol or triglycerides”Heart disease caused by lipoproteins stuck in artery wall. lab results: LDL-cholesterol, triglycerides. apoB (carried by LDL) tells us number of lipoproteinsLDL-P (particles) = count of LDL lipoproteins. LDL lipoproteins = cause of heart disease. lab results: cholesterol... Is LDL-cholesterol level useless? for most people, more lipoproteins = more cholesterol, LDL-Cholesterol level = ok estimation non-HDL cholesterol (Total cholesterol - HDL-cholesterol) = cholesterol not carried by HDL lipoproteins. if LDL-cholesterol level is good, chances are LDL particles are ok. lipoproteins carry cholesterol. too many lipoproteins cause heart disease, esp. LDL. LDL-Cholesterol gives idea of LDL lipoproteinsis HDL good? high HDL-cholesterol = less heart disease. hence good cholesterol. BUT raising HDL-cholesterol or genetically high HDL-cholesterol isn't better“simplistic hypothesis for HDL-cholesterol: increasing levels reduces CV events". HDL not useless. HDL lipoproteins pull cholesterol from plaque. raising HDL-Cholesterol? people ask "how do I get my HDL higher" (they mean hdl-cholesterol, on lab results)very high HDL-cholesterol level associated with higher risk? high LDL-Cholesterol + HDL-Cholesterol? is HDL-Cholesterol “bad”? good vs bad cholesterol doesn’t match evidence. LDL isn’t “bad”. We all have LDL and LDL-cholesterol. LDL-cholesterol like other parametersConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3References:https://www.ahajournals.org/doi/10.1161/01.ATV.20.4.1068https://academic.oup.com/eurheartj/article/38/32/2459/3745109https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehz962/5735221https://academic.oup.com/eurheartj/article/41/1/111/5556353https://www.nejm.org/doi/full/10.1056/nejmoa054013https://bit.ly/2NiK5vQhttps://journals.plos.org/plosmedicine/article/file?id=10.1371/journal.pmed.1003062&type=printablehttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103514/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070150/https://
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  Scientist breaks down Beyond and Impossible Burger 20.08.2026 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
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  What our ancestors ate doesn’t matter | Keep’n it simple 20.08.2026 7min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:Evidence our ancestors ate grains:https://www.nature.com/articles/nature02734https://www.pnas.org/content/112/39/12075.abstracthttps://science.sciencemag.org/content/326/5960/1680.fullhttps://www.nationalgeographic.com/people-and-culture/food/the-plate/2015/09/11/ancient-oat-discovery-may-poke-more-holes-in-paleo-diet/humans are ~300k years old:https://www.ft.com/content/00a266c2-4ad3-11e7-919a-1e14ce4af89bwhole grains and health outcomes:https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltexthttps://www.bmj.com/content/355/bmj.i5796https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/pdf/jgc-14-05-342.pdfhttps://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2087877?hc_location=ufihttps://academic.oup.com/jn/article/142/7/1304/4743493https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(19)30041-8/fulltext#.XKiVIfKtC2s.twitterDisclaimer: 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!.
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  Coronavirus: What the Future Holds (my prediction) 20.08.2026 9min

  Coronavirus and COVID-19 have spread across the world. What can we learn from countries who dealt with coronavirus earlier? A lot. South Korea is a case-study on coronavirus containment that can potentially save many lives.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:China early timeline: https://www.livescience.com/first-case-coronavirus-found.htmlcoronavirus numbers day by day:China: https://www.worldometers.info/coronavirus/country/china/South Korea: https://www.worldometers.info/coronavirus/country/south-korea/Italy: https://www.worldometers.info/coronavirus/country/italy/France: https://www.worldometers.info/coronavirus/country/france/Spain: https://www.worldometers.info/coronavirus/country/spain/US: https://www.worldometers.info/coronavirus/country/us/US new coronavirus guidelines: https://www.nytimes.com/2020/03/16/world/live-coronavirus-news-updates.html#link-71630faaDisclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#coronavirus #COVID19
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  How to kick the Sugar Addiction 20.08.2026 11min

  How can we kick our sugar addiction? Many of us have developed an addiction to refined sugar and seek expert advice on how to kick the sugar habit. We cover tricks and tips to overcome the addiction to artificial sugar and replace it with healthy foods.Download the Infographic here: https://www.facebook.com/DrGilCarvalho/posts/125393412210414Subscribe 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:Sugar addiction:https://journals.lww.com/co-clinicalnutrition/Abstract/2013/07000/Sugar_addiction___pushing_the_drug_sugar_analogy.11.aspxhttps://www.ncbi.nlm.nih.gov/pubmed/19223127https://www.sciencedirect.com/science/article/abs/pii/S0031938405000065Sugar and dopamine release:https://www.sciencedirect.com/science/article/abs/pii/S0306452205004288Can we really get addicted to food? Podcast. Dr. Emeran Meyerhttps://emeranmayer.com/podcast/Are you addicted to sugar? You're not alone.If there’s one thing in nutrition everybody agrees with, it’s we eat too much sugar.Refined carbohydrates. They’re everywhere. White table sugar obviously, but also added sugar in every processed product at the store.That’s why its so hard to avoidBut! It can be done. Many People are able to cut back and even eliminate refined sugarI did it. I eliminated 100% of refined carbohydratesSo, let’s take a look at what experts advise to kick the sugar habit.The places where you normally binge are environmental cues.Mirror neurons. We’re social animals. What we see others do influences us whether we like it or not. Its not about knowing what to do, its about doing what we already know.Food binging is a habit that often happens when we’re alone. Overeating sugary foods give us a jolt of dopamine and some momentary pleasure, and it distracts us from the negative emotions.For some of us the sugar binging is a way to cope with traumatic events.Availability. I can organize my shopping, if I don’t have the junk food at home, I never eat it. Processed foods are created in labs to have the right mix of sugar, salt, fat and crunchiness to hook you.Avoid them altogether, replace them as much as possible with natural fruit and vegetablesThe other common trap is people try to go from white sugar to other sweetners. You want to reeducate your palate to natural sweetness and the taste of whole foods. Refined sugar is absorbed quickly and causes an unnatural, sharp peak of glucose in your blood. You want to be especially careful with soda. Its really easy to overconsume calories in a drink, and it gets you hooked on the artificial sweetness.Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#SugarAddiction #KicktheSugar
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  Coronavirus Food and Supplements:Facts vs Scams 20.08.2026 17min

  Coronavirus, foods and supplements: What is science and what is hype? Let's look at what we know and what we should watch out forSubscribe 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:Cytokine storm in COVID-19: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30628-0/fulltextmortality in COVID-19: www.the-scientist.com/news-opinion/why-some-covid-19-cases-are-worse-than-others-67160Vit C and immunity: https://www.mdpi.com/2072-6643/9/11/1211/htmwww.sciencedirect.com/science/article/pii/0378517386902164preprint on hydroxychloroquine: https://www.medrxiv.org/content/10.1101/2020.03.22.20040758v1Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#coronavirus #COVID19