Nutrition Made Simple!

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  Should you cut Carbs from your diet? | ft. Dr. Ford Brewer 11.10.2026 12min

  Do carbs cause diabetes? Should people with insulin resistance be wary of carbs? I join Dr. Ford Brewer to discuss these Qs.Uploaded 13-01-25Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaFull video:https://www.youtube.com/watch?v=9idbr0GIpoQDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  The #1 WORST Sleep Mistake Destroying Your Heart 11.10.2026 30min

  Avoid these Bad Sleep Habits that are Harming your Heart (+10 strategies to improve Sleep Quality)Uploaded 21-05-26Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:Short Sleepers:https://www.nih.gov/news-events/nih-research-matters/gene-identified-people-who-need-little-sleepSleep duration and Diseasehttps://pmc.ncbi.nlm.nih.gov/articles/PMC3660511/https://pmc.ncbi.nlm.nih.gov/articles/PMC9403140/https://pmc.ncbi.nlm.nih.gov/articles/PMC3755488/pdf/nihms31291.pdfhttps://pmc.ncbi.nlm.nih.gov/articles/PMC2064433/Fragmented Sleephttps://academic.oup.com/eurheartj/article/42/21/2088/6239256Sleep Timinghttps://www.pnas.org/doi/epdf/10.1073/pnas.1516953113https://pmc.ncbi.nlm.nih.gov/articles/PMC4030107/https://pmc.ncbi.nlm.nih.gov/articles/PMC10916535/#R8https://pubmed.ncbi.nlm.nih.gov/19255424/Shift Workershttps://academic.oup.com/eurjpc/article-abstract/25/12/1293/5926203Social Jetlaghttps://pubmed.ncbi.nlm.nih.gov/16687322/https://pmc.ncbi.nlm.nih.gov/articles/PMC12798825/Late chronotypeshttps://pubmed.ncbi.nlm.nih.gov/29642757/https://pmc.ncbi.nlm.nih.gov/articles/PMC6784249/https://pmc.ncbi.nlm.nih.gov/articles/PMC4542269/Kindle vs cell phoneshttps://pmc.ncbi.nlm.nih.gov/articles/PMC4313820/Sleep strategieshttps://www.acpjournals.org/doi/10.7326/M15-2175Disclaimer: 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 Sleep is Underrated2:03 Sleep duration05:37 Quality vs Quantity08:15 Sleep timing13:47 Morning Birds and Night Owls17:27 Strategies for Sleep Quality22:48 Insomnia Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Very Low Carb vs Very Low Fat Diets | NEW Study 11.10.2026 25min

  A new analysis compares Very Low Carb (ketogenic-like) to Very Low Fat diets for weight loss, insulin resistance and lipids. A complete look at the results and implications of ketogenic low carb and low fat diets.Uploaded 25-09-23Dr. Aronica´s video: https://youtu.be/p1-e34iFRcgConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:1-https://www.frontiersin.org/articles/10.3389/fnut.2023.1220020/full2-https://www.mdpi.com/2072-6643/13/10/3299Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 New study: very low carb vs very low fat2:22 DIETFITS3:24 Analysis of extremes5:20 Recap8:20 Results9:13 Calories9:57 Weight Loss10:25 Insulin Resistance11:08 Lipids12:44 Low Fat caveat15:54 Refined Carbohydrates16:56 Under 10% fat18:11 Summary and Takeaways21:22 Additional resources Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  COVID, RFK Jr and the Crisis of Scientific Trust 11.10.2026 15min

  Many have lost trust in science and scientific institutions and have turned to figures seen as "anti-establishment" like Joe Rogan and RFK Jr. What does this reveal about our society and how do we move forward?Uploaded 03-07-23Connect 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 A Crisis of Scientific Trust0:51 A Rift2:00 Anti-establishment figures4:48 A Clash5:28 Battles vs Science7:46 My contribution10:00 Access is power Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Cholesterol is natural, how can it be bad for us?!? 11.10.2026 11min

  Why didn't we evolve protections against cholesterol? Does that mean cholesterol isn't harmful after all? Why would a harmful trait be allowed to remain and be passed on?!?Uploaded 18-09-23Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:1-https://www.sciencedirect.com/science/article/abs/pii/S01406736020827392-https://academic.oup.com/eurheartj/article/40/33/2825/5086122Disclaimer: 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 something natural like cholesterol be bad for us??0:50 Why didn't we evolve protections against cholesterol?2:08 Antagonistic Pleiotropy3:41 Thrifty Genes5:07 Adaptive becomes maladaptive6:24 Will evolution come to save us?7:17 Simplistic messages Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Coconut Oil — Health Healer or Heart Hurter? 11.10.2026 14min

  Pros and cons of Coconut OilUploaded 16-10-25Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Heart health:https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.119.044687https://pubmed.ncbi.nlm.nih.gov/26946252/https://www.sciencedirect.com/science/article/abs/pii/S187140212100062Xhttps://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.119.043052https://lipidworld.biomedcentral.com/articles/10.1186/s12944-022-01685-z weight:https://pubmed.ncbi.nlm.nih.gov/34786908/https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.119.043052immunity:https://pubmed.ncbi.nlm.nih.gov/37594604/brain:https://pubmed.ncbi.nlm.nih.gov/30056419/https://www.mdpi.com/2079-9721/12/11/272topical:https://pubmed.ncbi.nlm.nih.gov/15724344/https://www.sciencedirect.com/science/article/abs/pii/S187140212100062Xhttps://pubmed.ncbi.nlm.nih.gov/24320105/https://pubmed.ncbi.nlm.nih.gov/32923724/https://pubmed.ncbi.nlm.nih.gov/32949101/https://pmc.ncbi.nlm.nih.gov/articles/PMC7276157/https://onlinelibrary.wiley.com/doi/10.1111/ics.12774Disclaimer: 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 Coconut Oil and Saturated Fat2:10 LDL3:00 ApoB3:47 Heart Disease5:05 HDL6:00 Weight Loss7:16 Immunity8:14 Brain9:00 Skin, Mouth, Hair10:14 Pros and Cons Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  4 Blood Tests that Reveal Hidden Damage (and Most Doctors won´t Order) 11.10.2026 13min

  The most dangerous diseases progress silently for years. These tests can reveal them.Uploaded 31-12-25Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaLinks and Additional Resources:HOMA-IR calculator: https://www.mdcalc.com/calc/3120/homa-ir-homeostatic-model-assessment-insulin-resistanceCalculating your ApoB from basic lipid panel: https://youtu.be/RQdL3e0cBlILink to this video to share with friends/family/PCPs: https://youtu.be/QrhzrhCh05QIR timing and damage:https://www.mdpi.com/2077-0383/14/3/969https://www.wjgnet.com/1948-9358/full/v10/i2/63.htmhttps://www.ahajournals.org/doi/full/10.1161/01.CIR.93.10.1809Disclaimer: 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 Progressing silently2:02 Measuring Insulin Resistance3:16 Measuring glucose damage4:33 A nasty Lipoprotein5:27 Undetected Danger6:34 What to do about it7:13 Total lipoprotein damage8:12 Free alternatives8:43 Misunderstood9:29 Surprisingly Common10:28 Reversing Insulin Resistance Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Scientist Reviews Netflix's 'Don't Look Up' 11.10.2026 9min

  Don't Look Up is the new Netflix movie with Leonardo DiCaprio and Jennifer Lawrence. Don't Look Up satirizes our society's attitude toward science and inconvient facts. Don't Look Up as seen by a professional scientistUploaded 28-12-21Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Gary Brecka gets Fact-Checked by MD PhD Doctor 11.10.2026 24min

  Are Gary Brecka´s ideas based on science or fad? Lets´s find out.Uploaded 21-07-25Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Hydrogen water:https://pmc.ncbi.nlm.nih.gov/articles/PMC8474983/pdf/10.1177_15353702211009138.pdfhttps://www.tandfonline.com/doi/pdf/10.2147/dmso.s240122https://www.mdpi.com/1422-0067/25/2/973avocado:https://assets.cureus.com/uploads/review_article/pdf/164391/20240214-15609-gkrore.pdfhttps://www.ahajournals.org/doi/full/10.1161/JAHA.121.024014macros and gut blood flow:https://gut.bmj.com/content/35/2/186.abstracthttps://pubmed.ncbi.nlm.nih.gov/8384948/https://pubmed.ncbi.nlm.nih.gov/7058895/https://www.tandfonline.com/doi/abs/10.3109/00365528809093842macros and cognitive performance:https://pubmed.ncbi.nlm.nih.gov/8937619/https://www.sciencedirect.com/science/article/abs/pii/0031938494902607https://www.sciencedirect.com/science/article/pii/S000291652306389Xhttps://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1108558https://www.sciencedirect.com/science/article/pii/S2475299123247691seed oils:https://www.sciencedirect.com/science/article/abs/pii/S2212267212004649https://www.sciencedirect.com/science/article/pii/S000291652200778XDisclaimer: 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 Hydrogen water3:21 Baja Sea water and minerals6:34 Healthy fats7:01 Eggs and cholesterol8:02 Berries9:00 Organic11:36 Carbs and brain fuel17:07 Seed oils and inflammation19:09 Fads and fearmongering20:33 Overall impressions Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Is Olive Oil Good For You? | The Skinny on Oil 11.10.2026 13min

  Is Olive Oil good for you? Does it harm artery function, i.e. is olive oil bad for you? An objective look at the evidence on health effects of olive oil. Good or bad? Healthy or harmful? Let's find out.Uploaded 08-06-20Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaIs olive oil good for you? Olive oil has a heart-healthy reputation, but studies suggest a negative effect on our arteries after eating olive oil. So is olive oil is bad for you? Tricky to label things good or bad based on individual tests.Olive oil can lower inflammatory molecules.We decide if something is good for us or bad for us from all the evidence. Olive oil improves FMD long-term: "FMD was increased in individuals subjected to olive oil”Olive oil and heart disease? People who eat more olive oil have lower risk. Is olive oil good for you then? Maybe people who eat more olive oil also eat more salad and that makes them healthier not the oil per se.What we need is to split people randomly and ask half to eat more olive oil. PREDIMED looked at Mediterranean diets supplemented with nuts or olive oil. Other studies indicate that olive oil can improve glucose levels and prevent oxidative stress.We can be skeptical that olive oil is good for us. But hard to make a case that olive oil causes heart disease or olive oil is bad for us. I’m not pro or against olive oil. Olive oil is high in calories, right? Olive oil is not fattening per se. Some people eat a lot of olive oil and lose weight. Olive oil adds calories, but that doesn’t mean the oil is bad for you. Eliminating oils can cut calories for some, others can maintain a healthy weight while eating oil.But isn’t olive oil really high in saturated fat? Doesn’t that mean olive oil is bad for us? If we’re excluding olive oil because of saturated fat we have to exclude some nuts too.This idea of olive oil is bad for you goes back to shrinking of plaque on low-fat diets. If u have established heart disease and you want to play safe, no olive oil, ok.But does that mean we have to tell the whole world that olive oil is poison? In this paper the authors put olive oil in the beneficial group. They suggest olive oil is good for you. The evidence does not say olive oil is bad for us, period. It depends on a lot of factors What about Blood lipids? In some trials adding olive oil had no effect, others show nuts lowering cholesterol and triglycerides more than olive oil. If you have olive oil and great blood lipids, ok. But if you have cholesterol issues, olive oil is something you may want to try playing withSmoke point: oil starts to burn. Heating olive oil increases AGEs. Cooking olive oil 5mins increased AGEs. One option: add olive oil after cooking.If you have olive oil, go with Extra virgin. More benefits with polyphenol-rich oil as opposed to the refined versions like light olive oil.For most people, more olive oil would be an upgrade… Vicious nutrition wars over olive oil. Nobody needs olive oil. Is olive oil good for you or bad for you? It's less about the oil and more about the you.References:Olive oil and FMD https://www.sciencedirect.com/science/article/pii/S0735109700008962https://www.mdpi.com/2072-6643/7/9/5356/htmexercise / sleep and FMD:https://bit.ly/30lHFnJhttps://www.tandfonline.com/doi/full/10.3109/07420528.2012.654554other effects of olive oil:https://www.nature.com/articles/ejcn20118https://www.nature.com/articles/nutd201523https://bit.ly/2AS7wJChttps://bit.ly/3dJWBjtsex and blood pressure:https://pubmed.ncbi.nlm.nih.gov/949020/FMD and CV risk: https://bit.ly/3f2NuLeolive oil and heart disease/mortality:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4198773/https://academic.oup.com/ajcn/article/9 Learn more about your ad choices. Visit megaphone.fm/adchoices
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  People are having Heart Attacks with normal Cholesterol!! What´s going on?! 11.10.2026 9min

  Many heart attacks happen in people with normal cholesterol, here´s what that means.Uploaded 01-12-25Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://pmc.ncbi.nlm.nih.gov/articles/PMC7680426/https://pubmed.ncbi.nlm.nih.gov/1729068/https://www.sciencedirect.com/science/article/pii/073510979390213KDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Heart Attacks with normal Cholesterol1:23 Normal Cholesterol when?2:54 Acute Phase3:50 The anecdote5:03 Susceptibility5:46 The real cause Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  #1 LDL Mistake Harming You 11.10.2026 7min

  This common idea about LDL is wrong and extremely dangerous.Uploaded 16-01-26Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  New study: do Vegans have weak bones? 11.10.2026 10min

  New study on bone health in vegans finds vegans have higher bone fracture risk than vegetarians, omnivores or pescaterians.Uploaded 30-11-20new diet study headlines: vegans are more likely to break boneslast week we looked at a low carb study, now its vegans breaking bonesthey found vegans were more likely to experience a bone fracture than meat-eaters. Pescaterians and vegetarians had slightly higher risk for some specific fractures, like hipvegans had the highest risks, especially in the lower body, hip and leg. Arm and rib fractures were not more frequent than in meat-eatersvegans don’t consume dairy so if they dont get enough calcium from food, they could end up with too little. big difference in bone health between vegans who get enough calcium and those who don’t.looking only at vegans who ate enough calcium, risk of fractures didn’t go away. protein? protein may affect calcium absorption and some vegans eat less protein. among vegans who ate enough, still higher risk of fracturesbody weight or BMI has impact on bone health. fractures are more common in low BMI, especially hip, where vegans had highest risk. vegans had lower average BMI than meat-eaters (27% of women had BMI under 20)18.5 - 25 = normal, under that = underweight and over that = overweightto test if BMI was the culprit they compared those with higher BMI to those with lower. higher fracture risk was only seen in the low BMI vegans. So the study is saying the problem is not the vegan diet, it’s having an excessively low BMIwhy would low BMI cause bones to break? more weight stimulates your body to increase bone density to hold that weight, so being underweight can result in lower bone density. Also, fat and muscle can protect bones from impactSo more fractures were seen at low BMI, in women where there was a higher fraction of underweight people, and in individuals who were inactive, and we know physical activity helps increase bone densityIf the problem was lack of calcium, you’d expect all types of fractures to be increased, wrist, leg, hip etc. the sites more likely to break were areas where higher BMI can be protective, like the leg which supports body weight so bone density will increase with BMI, and the hip where having some fat can provide that cushioning effect.the ankles are more likely to break in heavier people, and ankle fractures were not increased in vegans, pointing to a specific cause like excessively low BMI in some vegans, not a general problem affecting all boneswe’re talking about bone health, we’ve talked about calcium, protein and BMI… what about VitD?? they didn’t measure VitD, and vegans can have lower levelsAsking if vegans have weak bones is like asking if vegans have low b12. depends. If you ignore b12, you’ll risk deficiency. Same with bones. This study says you can eat a vegan diet and have good bone health, if u cover the basicstakeaways to optimize bone health: Calcium. low oxalate leafy greens like kale and collard greens not have more calcium than milk and it’s more absorbable. sardines are also high in calcium. sesame seeds and beans are high in calcium too (also tofu). get b12 AND vitamin D; can help with bone health. vitD from sunlight! eat enough calories to maintain a healthy BMI. women have less muscle and lower BMIs. you don’t wana be overweight but excessively underweight isn’t healthy either. mirror tells us if we need to put some meat on those bones. Resistance training is a stimulus for building bone density. get adequate protein which may help with calcium absorption and maintaining a healthy BMI.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01815-3/tables/2https://kopernio.com/viewer?doi=10.1038 Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Best diet to CRUSH Visceral Fat 11.10.2026 12min

  Scientists tested low and high carb diets for visceral fat loss. The results are fascinatingUploaded 08-08-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:trial: https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00322-3/fulltextfat types and liver fat:https://pubmed.ncbi.nlm.nih.gov/22492369/https://pubmed.ncbi.nlm.nih.gov/29844096/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 Visceral fat0:40 3 diets head to head1:45 Diet goals3:12 Diet intake5:00 Results6:24 Weight loss or carbs?6:52 Calorie conundrum7:26 Fat types8:21 Conclusion8:58 Adherence Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  9 Tips to Eat Healthy on a Budget 11.10.2026 14min

  Eating healthy is so expensive! Or is it? 9 key life-hacking tips to save big and help your health and your wealth.Uploaded 28-09-20We 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: Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How a Scientific Study comes to life | Quick Bites 11.10.2026 3min

  every medicine you’ve ever taken is based on discoveries reported in scientific studiesUploaded 15-04-21studies have a massive impact on our lives. we just published a study in a professional journal so let's take a look at the processwhen you think you made a significant discovery, you write up your findings and send them to a scientific journalthere are thousands of journals, so choosing the right one can be an art in itselfif the editors like your work, they sends it to other scientists anywhere in the world to evaluate itthat’s peer-review. later you receive anonymous reports labeled reviewer 1 and reviewer 2Peer-review is the key to scientific quality control. it sets studies apart from other sources. peer review is like churchill’s democracyOnce the paper is accepted the journal publishes it and future generations of scientists can refer back to it Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://onlinelibrary.wiley.com/doi/full/10.1002/bies.202000261Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Vegetarians are healthier EVEN IF they SMOKE?! | Autopsy of a Headline 11.10.2026 6min

  UPDATE: A resourceful viewer (see pinned comment below) contacted the website The Hill about this and they made multiple changes to the article accordingly!! updated version reflects many of the points made in this video: https://thehill.com/changing-america/well-being/longevity/552976-vegetarians-who-drink-and-smoke-a-lot-are-stillUploaded 24-05-21thank you to our incredible viewers and to The Hill. We should always assume best intentions.The website The Hill previously reported that "Vegetarians who drink and smoke a lot are still healthier than meat-eaters". Is this accurate?! What's behind this head-turning headline and how did it come about? An autopsy of media reporting on scientific findings and a primer on how to protect ourselves from confusion!A recent headline claimed vegetarians are healthier than meat-eaters even if they smoke and drink... a lot!! What is this news based on and does it have substance?THE HILL posted this attention-grabbing headline: Vegetarians who drink and smoke a lot are still healthier than meat-eaters, big new study findsbody of the article: “vegetarians are healthier than meat-lovers even if they are smokers and drinkers” they measured blood markers like cholesterol, vitamin D etc in vegetarians and meat eaters. some were higher in vegetarians, some were lower.They conclude the vegetarians had more favourable biomarkers. The model was adjusted for smoking, alcohol etc. that means they tried to isolate the effect of diet aside from other variables"the results were independent of lifestyle confounding factors". the biomarker differences they saw are when smoking and drinking are off the tableThe press release says the findings are unaffected by smoking and alcohol. We don’t know if they’re affected by smoking, they dont show the results with and without smoking. At least the press release still refers to biomarkersThe 1st website got rid of biomarkers and just says vegetarians are healthier, regardless of how much they drink and smoke. and the Hill says they’re healthier even if they drink and smoke a lotthe researchers adjusted for alcohol and tobacco, so their results are in a scenario where smoking and alcohol are NOT a factor. the opposite of what the headlines sayThe final headline is inaccurate on almost everything. Its inaccurate to say its when they drink and smoke and to say they’re healthier, they only measured biomarkers, and not all were better on vegetarians.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://thehill.com/changing-america/well-being/longevity/552976-vegetarians-who-drink-and-smoke-a-lot-are-stillhttps://www.studyfinds.org/vegetarians-healthier-than-meat-eaters/https://easo.org/vegetarians-have-healthier-biomarker-profiles-than-meat-eaters/https://drive.google.com/file/d/1x36ciytIkM2HWsrG-EYB-o4h2GpFSt-i/viewDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  16 foods to STOCK up on in an EMERGENCY!! 11.10.2026 7min

  First a pandemic, now a war (geez...). Here are 16 foods to STOCK up on in an EMERGENCY!!Uploaded 14-03-22Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.fda.gov/food/food-additives-petitions/questions-answers-bisphenol-bpa-use-food-contact-applicationshttps://www.loveandoliveoil.com/2010/12/olive-oil-popcorn.htmlDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Can we trust the NEW USDA Dietary Guidelines?? 11.10.2026 12min

  The new USDA Dietary Guidelines are out. Can we trust the Guidelines? Is the USDA reliable? What do the new Dietary Guidelines get right and wrong? An objective look at the 2020 USDA Dietary GuidelinesUploaded 04-01-21The new usda dietary guidelines were just released. The USDA guidelines are the official dietary recommendations for Americans they emphasize dietary patternsDo you eat an abundance and variety of fruits and vegetables? Is much more important than kale or sesame seeds specifically Its not about ‘super foods’they propose 3 healthy dietary patterns as example: omnivorous, mediterranean and vegetarian. so there's flexibility within a healthy diet6 food groups to focus on: 1) fruits and 2) vegetables almost 80% of Americans undereat fruit almost 90% undereat Vegetables 3) Grains; at least half should be whole grainsmost people overeat refined grains and undereat Whole grains“from the 1st edition of the guidelines Americans have fallen far short of meeting recommendations”I disagree with plenty in the usda guidelines but if americans followed the guidelines on grains, that would be a huge upgradeif ppl ignore them whats the point of the guidelines? governmental programs and reference for health professionals4) DairyCanada dropped the dairy in their last national guidelinesthe guidelines show dairy as a key food group, not an option. So that’s one of my main problems with these guidelines5) Protein foodsthey list animal and plant sources of proteinUSDA conflict of interests. healthy eating vs agricultural interestsusda = dpt of agriculturemany diseases in the west are linked to overconsumption so USDA is stuck. Telling people to eat less of some foods makes sense scientifically but it hurts agricultureguidelines must be issued by organization that only cares about the science6) oils (they mean unsaturated fat), they include nuts and seeds and seafood and avocadofoods of concern: added sugars, saturated fat (favor unsaturated, esp. polyunsaturated), sodium and alcoholguidelines innovated on recommendations for small childrenmy predictions for next guidelines: environmental impact, emphasis on plant protein, 3) dairy will lose emphasisConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Guidelines:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdfMyplate and diagnostic quiz:https://www.myplate.gov/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 Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Best Iron foods: Everything you need to know about iron in 5mins 11.10.2026 7min

  What are the best iron foods sources? Do we need steaks to get iron? Do we need iron supplements?Uploaded 01-03-19Iron is one of the most misunderstood nutrients. Today we cover everything we need to know about iron.Which has the most iron: beef, lentils, milk or chia seeds? 3 oz steak = 14% of daily needs for the average woman. Men need less iron. lentils? 15.5%. Milk? no iron in milk. How bout chia? 77%. Chia’s got iron for days.2 tbsps of chia = almost 20% of iron needs.does that mean everybody needs chia? No. iron is everywhere.Iron is everywhere. We can get iron from animals or plants. So many worried about getting iron, iron deficiency, iron foods, iron supplements, and yet its abundant. it’s ‘iron-ic’. over a day do I get all the iron I need? that example maxs out iron needs for women.So finding iron in foods is not a problem. you dnt need meat for iron or steak to not be anemic. Plant foods have iron.plants have iron, but iron isn’t all equal. Is the iron in meat absorbed better? 2 types of iron, heme and non-heme. plants like lentils and sesame seeds only have nonheme iron is heme iron better absorbed? iron absorption depends on e.g. vitCIf there’s no vitC, we can absorb more iron from a meal containing meat. But if vitC is present, the difference goes away.does that mean if I don’t eat meat I have to eat oranges to get my iron? broccoli or bellpepper would give you enough vitC to get this effect coffee and tea also influence absorption of nonheme iron. they block absorption. So if u have trouble getting iron, have ur coffee and tea in between, not during meals.if heme and nonheme iron are absorbed differently, just mix it up and have both? some steak and some lentils? absorption is not their only difference. the health effects of heme and nonheme are also massively different.Heme iron has been tied to Higher risk of CVD. Cancer. Diabetes. specific to heme iron, the type found in meat.Each mg of heme iron has been associated to 7-27% higher risk of CVD. we need multiple mgs of iron per day so these studies suggest we lean on nonheme iron to meet our requirements.meat-free diets can contain more iron and ppl who don’t eat meat dnt have higher risk of iron anemia so all that iron in the plants is absorbed.if u have trouble getting iron, if u suffer from iron deficiency anemia, a supplement may be justified.differences in iron absorption btw diff people. So if u have trouble getting iron, veggies esp. vitC rich like broccoli and bellpeppers or lemon on ur legumes, avoid coffee and tea with ur meals, also iron-fortified cereal. these can increase iron absorption up to 10 times!getting most of our iron from plant foods = getting the healthiest kind, nonheme.I didn’t say ironic, didn’t say the issue of iron is a magnet for controversy.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:Meat-free diets can contain more iron:https://www.sciencedirect.com/science/article/pii/S0002822311002756vegetarians are not at higher risk of iron deficiency anemia than other groups:https://www.mja.com.au/journal/2013/199/4/iron-and-vegetarian-diets?inline=trueIron absorption and Vit C:https://academic.oup.com/ajcn/article-abstract/30/2/235/4650136when looking at whole diets as opposed to isolated meals effect of VitC less marked:https://academic.oup.com/ajcn/article/73/1/93/4729737drinks affect iron absorption:https://europepmc.org/abstract/med/6896705ea 1mg/d of heme iron associated with 7-27% higher risk of CHD:https://www.sciencedirect.com/science/article/pii/S0939475314002889https://link.springer.com/article/10.1007%2Fs00394-013-0535-5heme iron and stroke:https://www.ahajournals.org/doi/full/10.1161/STROKEAHA.112.679662heme iron and cancer:http://cancerpreventionresearch.aacrjournals.org/content/canprevres/4/2/177.full.pdfheme iron Learn more about your ad choices. Visit megaphone.fm/adchoices