Nutrition Made Simple!

Episodi

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  Fiber is NOT an essential nutrient, WHY are we eating it? 25.09.2026 19min

  We keep being told fiber is healthy. Did scientists get it wrong?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://www.thelancet.com/article/S0140-6736(18)31809-9/fulltexthttps://www.sciencedirect.com/science/article/abs/pii/S221226722030650Xhttps://academic.oup.com/nutritionreviews/article-abstract/67/4/188/1901012Disclaimer: 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 Fiber is not essential1:30 Health impact of fiber3:03 Randomized trials3:42 Fiber, satiety and weight4:42 Fiber & Cholesterol5:28 Fiber, colon health & cancer6:24 Fiber intolerance7:18 Psyllium Husk8:41 Reversing fiber intolerance9:35 Many fiber types10:48 Resistant Starch11:35 Best bet11:59 How much fiber13:06 How to get it easily Learn more about your ad choices. Visit megaphone.fm/adchoices
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  New study: does Low Carb cause Heart Disease? 25.09.2026 10min

  A new study looks at low carb diets and heart disease risk and reveals more health-promoting low carb patterns.low carb diets are popular, but there’s a concern about heart disease. people on low-carb often see their weight go down but their cholesterol go upnew study split people according to carbohydrate intake and measured heart disease riskthe group eating the least carbohydrate had the highest riskPeople who don’t like low-carb gloated, and people who love low-carb tried to dismiss the study. who's right?If less carbohydrate = higher risk, is it due to the lower carbohydrate or what I ate instead? when carbohydrates were replaced mainly with animal foods, meat dairy eggs, risk went up 50% but if replaced with plant foods, there was no change. so it may be less about the carbs and more about the replacementbut most people focus on whether cutting carbs is good or bad. "high carb" and "low-carb" says very little. Low carb can be designed to be healthy or unhealthy. Same for high carb. And same for low fat. the key is the type of carbs and types of fat.The carb vs fat wars are a distraction. even a study screaming that its not about the carbs per se only led to people arguing more… about carbsso many people condemn low-carb diets or low fat diets, adding to the confusion. a new report on people on low carb diets with high cholesterol was titled 'keto is not for everyone'. But the problem is not keto or low carb, it’s how it is designedpeople are being told carbs are bad so they run to low carb diets then they’re told low carb diets are bad and they're confused. if someone does better on lower carbohydrate, or fat, I don’t see a problem. keys for health: fruits and vegetables, unprocessed plant foods, easy on the ultraprocessed and the saturated fat and salt. If they want to do that with a bit more carb or less carb, high fat or intermediate fat, fine. The drop in carbohydrates in the study here was modest. Between 58 and 40% of calories from carbs. What happens in more extreme ranges? We don't knowAlso, maybe the people eating more plants and less animal foods also had other healthy behaviors that couldn’t be completely adjusted for. do other studies generally agree? people on low carb diets high in animal protein and fat have higher risk of heart disease and overall death than if the low carb diet is plant-rich and people who start a low carb diet after a heart attack tend to die more, but only if it’s high in animal protein and fat, not if it’s low carb but plant-rich eating a high amount of animal foods rich in saturated fat lowers LDL receptor, risk of heart disease goes upIn controlled trials, people who replaced saturated fat with unsaturated fat (predominant in plant foods) had less heart attacks and were less likely to die of heart disease. a low carb diet that is plant-rich can improve blood markers like cholesterol, etcsome people may want to play it safe but are still interested in low carb. as the new study shows you can do low carb without your risk going up by replacing the carbs with more unsaturated fats, more plant foods. key is to not go overboard on saturated fatThe turkana get 75% of their calories from animal products and yet have an average LDL cholesterol of 60, values we normally only see in vegans or people on cholesterol-lowering meds. The average LDL-c in the US is 130so for most of us going easy on the saturated fat rich foods is the safest bet, whether that’s low carb, high carb or anything in betweenAnother video on keto vs vegan diets, and one on different fats and their effect on healthConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:new study: www.ahajournals.org/doi/pdf/10.1161/ATVBAHA.120.314838'keto not for everyone' report: www.lipidjourna Learn more about your ad choices. Visit megaphone.fm/adchoices
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  THIS Popular Advice to Lose Visceral Fat is WRONG!! 25.09.2026 11min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:https://pubs.rsc.org/en/content/articlehtml/2016/fo/c5fo00750jhttps://www.sciencedirect.com/science/article/pii/S0271531717305444https://www.sciencedirect.com/science/article/pii/S1756464611001162https://pubmed.ncbi.nlm.nih.gov/24065295/Extract: https://www.saspublishers.com/article/23404/download/2 brands:https://matchatherapy.com/en-eu/products/matchatherapy90https://www.gotmatcha.com/pages/current-matcha-analysisToxicity:https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2018.5239Disclaimer: 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 Wrong advice1:37 More?2:31 Concentrated2:55 Better drink4:52 Dose7:23 Caution Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Can you develop Heart Disease if you're not Insulin Resistant? | Dr. William Cromwell 25.09.2026 32min

  Can we have plaque in our arteries if we're not insulin resistant? Are "metabolically healthy" people still at risk of heart disease? Does Insulin Resistance raise heart disease risk? How does it do that exactly? Introductory videos on ApoB and lipoproteins:https://youtu.be/EfdwqypYAlUhttps://youtu.be/ntD4eN-9t-QConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaDr. Cromwell on Twitter: @LipoproteinReferences:1-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3810413/2-https://www.ahajournals.org/doi/full/10.1161/01.ATV.0000032134.92180.413-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3040419/4-https://www.ahajournals.org/doi/full/10.1161/01.CIR.93.10.18095-https://diabetesjournals.org/care/article/25/7/1177/21630/Homeostasis-Model-Assessment-of-Insulin-Resistance6-https://cardiab.biomedcentral.com/articles/10.1186/s12933-018-0762-47-https://www.jacc.org/doi/full/10.1016/j.jacc.2018.06.0468-https://www.ahajournals.org/doi/full/10.1161/ATVBAHA.108.179564Disclaimer: 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 Intro2:03 Insulin Resistance, an independent risk factor?3:03 Insulin Resistance vs ApoB9:29 Insulin Resistance, an early risk factor13:55 ApoB, diet and individual variability16:52 ApoB and risk17:52 ApoB production vs clearance21:09 Components of Insulin Resistance23:10 Key takeaways25:09 Recap Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Lab grown meat is here | Is it healthy? 25.09.2026 11min

  Lab grown meat was just approved for the 1st time. Is lab meat healthy? What is the environmental impact of lab grown meat aka clean meat, and is it truly cruelty-free? A look at the facts behind lab grown meats.a lab grown chicken nugget can now be sold. others are developing lab grown steaks, pork, etclab grown meats: cells from biopsy, cell bank can be grown indefinitelygrowth medium? growing cells in lab involves bovine serum. but chicken nugget company will grow their lab meats using plant serumlab grown meat & environment? lab grown meats could streamline process. study took 4days to grow a lab steak; thousands can be grown in parallelmanufacturers: lab meats produce lower emissions than conventional meat. studies differ on environmental impact of cultured meats. we can't assume lab grown meats are more sustainableare lab meats healthy? cultured chicken may be nutritionally similar to conventional meat. we have more control over lab grown meats, so we can tweak composition to make them healthierwe could create meats low in saturated fat. 1 study combined muscle cells with fat cells to get lean or fattier meats. we could engineer meat to get e.g. steak with the fat profile of walnuts that study used… rodent meat. rat steaks?! Mouse cells more common in the lab. we can apply technique to grow chicken or beefChurchill: "absurdity of growing a whole chicken to eat breast or wing; grow parts separately under a suitable medium."- lab grown meats may eliminate the type of iron found in meat. lab grown meats could avoid heme iron - conventional meat can be contaminated with bacteria. lab grown-meats aren’t exposed to feces- antibiotic-resistant bacteria detected in meats. muscle cells grown in clean environment in the lab may be antibiotic-free- animals treated with hormones to accelerate growth; growing muscle cells in the lab also requires growth factors. we need solid data on each lab grown meatwill lab grown meats, aka clean meats perpetuate our dependence on meat? meat producers & lab meat businessSome don’t eat meat and don’t need lab grown meats. but meat consumption projected to increase. most humans won't just drop the steaksimitation meats: we can make a plant burger but not a steak. so ways to produce meat that are less destructive are a godsendwill lab grown meats stick? they made plant burgers that taste like meat, meat that tastes like meat should be easy. lab grown chicken nuggets said to taste like chickenlab-grown chicken used to cost 9k/lb. maybe it will get to same price as conventionally grown meatresistance to "frankenmeat". in 20y most meat projected not to come from slaughtered animals. maybe for our kids, meat grown in a lab will be normalvid on imitation meats. not into meat? 7 sources of plant proteinConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3References:https://www.theguardian.com/environment/2020/dec/02/no-kill-lab-grown-meat-to-go-on-sale-for-first-timehttps://www.forbes.com/sites/susanlow/2020/06/01/are-you-ready-to-eat-lab-meat/?sh=a5a69904a955https://www.smithsonianmag.com/smart-news/winston-churchill-imagined-lab-grown-hamburger-180967349/https://www.theguardian.com/food/2020/dec/07/lab-grown-chicken-tastes-like-chicken-but-the-feeling-when-eating-it-is-more-complicatedhttps://www.technologyreview.com/2017/03/15/106270/say-hello-to-finger-lickin-lab-grown-chicken/https://www.theguardian.com/environment/2019/jun/12/most-meat-in-2040-will-not-come-from-slaughtered-animals-reportenvironment: https://iopscience.iop.org/article/10.1088/1748-9326/aa6cd5/pdfhttps://www.sciencedirect.com/science/article/abs/pii/S030691921100090Xhttps://pubs.acs.org/doi/abs/10.1021/es200130uhttps://www.frontiersin.org/articles/10.3389/fsufs.2019.00005/fullhttps://sci-hub.st/https://pubs.acs.org/doi/10. Learn more about your ad choices. Visit megaphone.fm/adchoices
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  15 "Healthy" Foods that are Quietly Clogging your Arteries (And What to Eat Instead) 25.09.2026 25min

  We investigated 15 common foods sold as "healthy". What we found left us shockedSubscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugarhttps://pmc.ncbi.nlm.nih.gov/articles/PMC3311458/https://www.nejm.org/doi/full/10.1056/NEJMoa2105675https://lipidworld.biomedcentral.com/articles/10.1186/s12944-022-01685-zDisclaimer: 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 "Healthy" Drinks that damage your health05:21 Soups damaging your blood vessels8:12 Protein Deception10:42 Plant-based but harmful13:44 Low Fat & Low Carb junk17:30 Oreos & Yogurt Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to Cook Beans for Maximum Benefit | Science in the Kitchen 25.09.2026 10min

  Wondering how to cook beans to maximize health benefits? Today we cover the science on cooking beans, best methods for soaking etc. A one-stop shop on how to cook beans and get maximum health benefitsLet’s look at how to cook beans, the soaking, the cooking methods, what the science says is the best way to get the most benefit out of themsoaked beans cook faster, but there are other benefits. Beans contain great nutrients but also lectins and phytates. beans are seeds, so they store nutrients for when they sprout and need them to grow - that's what phytates are for. but phytates bind to calcium, iron, zinc. Soaking breaks down phytateshow long to soak? Beans swell in water. one day is a good ballpark. When you soak beans, phytates keep dropping up to 3days of soakingsprouting: drain soaking water and leave beans in jar or bowl. Sprouting gets rid of the most phytates and makes the nutrients in beans more absorbable; it also increases the antioxidant power of beans, peas and chickpeas etc. exception: lentils (lose antioxidant power with sprouting) You can sprout beans or just give them a good soakThe water changes color when you soak beans. With black beans it gets dark, with chickpeas it gets yellow. Soluble constituents of beans leach outBefore cooking, bean experts recommend discarding the soaking water to get rid of phytatesBeans & gas: oligosaccharides. they leach out during soaking. discarding the soaking water helps get rid of them to get the best of beansif not used to eating beans, start slow. Cooking beans reduces phytates and lectins. Lectins are thermolabile (destroyed with cooking). lectins have been linked to benefits. Should we go buy lectin supplements or eat purified lectins? no. it’s about amount and context. tomatoes are not suddenly made unhealthy for containing lectinsWell--cooked beans are beneficial. their net effect is massively positivelectins are not a problemhow should we cook beans? some studies suggest steaming over boiling and pressure steaming in particular (steaming basket inside the pressure cooker). regular steaming or pressure cooking generally looks better than regular boiling. lentils are the odd man out, regular old boiling seems to work bestunless you eat raw beans, they’re a great food no matter what. Civilizations have been enjoying their benefits without reading studies on how to cook beans so don’t stress over thisHow long to cook beans? ~1h for boiling/steaming, 10-15mins for boiling in pressure cookerCooking water: some bean components leach into cooking water, just like during soaking. You can discard cooking water or consume the cooking water e.g. in soup. If you can eat beans like a champ, no probIron: the iron in beans is non-heme, you can enhance absorption with vitamin C (red bellpepper), with onions and garlic or beta-carotene, they all boost absorption of nonheme ironMore ideas for plant protein sources and more on iron, maximize absorption and get all the iron you needConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Soaking, phytates, oligosaccharides etc:www.sciencedirect.com/science/article/abs/pii/S0308814605008794www.sciencedirect.com/science/article/abs/pii/S0308814608001210https://ifst.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.2010.02395.xSprouting:www.sciencedirect.com/science/article/abs/pii/S0889157504001218Lectins:https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1990.tb06789.xhttps://www.mdpi.com/1420-3049/20/3/3791Benefits of Legumes:https://www.nature.com/articles/ejcn2014228https://academic.oup.com/ajcn/article/100/1/278/4576571https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.035225https://www.bmj.com/content/338/bmj.b2337.shorthttp://citeseerx.ist.psu.edu/viewdoc/do Learn more about your ad choices. Visit megaphone.fm/adchoices
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  New study: Plant Based diets protect against COVID?! 25.09.2026 13min

  New study suggests plant-based diets are associated with lower risk of moderate/severe COVID symptoms. Can we trust the findings? What can we learn from this?study on effect of diet on covid: people on plant-based diets (WFPB + vegetarian) were 73% less likely to get moderate to severe COVID symptoms & people on low carb or high protein diets were almost 4x more likely to get moderate to severe covid than the plant-based crowdmaybe the people on plant-rich diets are more health conscious and careful with social distancing and are exposed to a lower virus load so they get less sick? just 1 example.article describing the study: vegan diet reduces covid symptoms. A more accurate headline would be "study finds association between plant-based diets and severity of covid symptoms"reactions from social media: "Vegan diet cuts covid risk. low carb increases risk". same misunderstandings.they classified a ‘case’ of COVID as a positive test OR symptoms compatible with covid. So we don’t know how many participants really had covidanalysis only in people with a positive test: no significant difference in covid severity. odds of covid infection were lower for WFPB, vegetarian and pescatarian combined into 1 groupdoes this study demonstrate that plant-based diets protect against covid? No.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://nutrition.bmj.com/content/early/2021/05/18/bmjnph-2021-000272Disclaimer: 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 #COVID #diet Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Eating healthy on the road | Japan 25.09.2026 9min

  Eating healthy is particularly hard when we're traveling or busy. So I took a little challenge: can I whip up a healthy meal, without spending too much time or money, even on the other side of the Earth? ;)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:www.nature.com/articles/s41579-019-0256-8Disclaimer: 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!.#Japan Learn more about your ad choices. Visit megaphone.fm/adchoices
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  New Study: Intermittent Fasting doesn't work!? 24.09.2026 10min

  A new study of Intermittent Fasting found little benefit. Have the benefits of Intermittent Fasting been hyped beyond the science? An objective look at the caveats of the study and Intermittent Fasting in general.A new study on intermittent fasting was written up in the NEW York times.Half the subjects ate 3 meals with no time restriction, half were on intermittent fasting and ate in a 8h window. This is a common intermittent fasting protocol, 16/8 (eat for 8h, fast for 16). It’s also called time restricted eatingThere was no significant weight loss on intermittent fasting. People on intermittent fasting lost less than 1kg. This was surprising, previous studies have shown weight loss on 16/8 intermittent fasting. Also, that weight they lost seems it was mostly lean mass, not fat. Cholesterol, glucose weren’t improved on intermittent fasting either, they track with weight loss.Does this mean intermittent fasting doesn’t work? Some people lost quite a bit of weight and others didn’t. some even gained weight. People were instructed to eat in the 8h window and were left to decide everything else.Most people try intermittent fasting but aren’t too strict so this is a good reflection.They told them when but not what to eat. They didn’t measure calorie intake. No difference in calories could mean no weight loss but some studies have shown weight loss on intermittent fasting even in isocaloric conditions.Weight loss study that doesn’t measure calories eaten? but intermittent fasting is pitched as simple, eat within a window, forget the calories and the carbs and lose weight. intermittent fasting researcher: “there are no limitations during the eating window. There is no carb or calorie counting.”So there’s this idea that as long as you eat in the 8h window you lose weight and this study says things aren’t that simple.People are being told fasting detoxes you, it lets your gut rest, but the evidence indicates it's not about the fasting. It's often calorie balance or chronobiology (what time u eat), not fasting per se. We covered all of this in detail in the time restricted eating video.People are being told autophagy will do wonders, based on extrapolations from mice. Intermittent fasting works in some contexts.Refine the msg: eat within this time window, it makes it easier to control how much you eat, AND don't overeat calories, AND eat high quality foods.If they tell people use this time window but still cut calories, it won't sell.What can you do if you're interested in intermittent fasting?1) intermittent fasting doesn’t necessarily mean losing extra fat. that may require calorie deficit2) earlier time window. Frontloading meals and skipping dinner (early time restricted eating) instead of skipping breakfast. Shifting meals later can harm you metabolically. If I was going to try intermittent fasting I would go earlier.3) the best diet for you is the 1 you can stick with. If intermittent fasting works for and you're losing extra fat, great4) Losing weight vs losing fat. avoid overfocus on the scale and the numbers, loss of lean mass. it’s normal to lose some muscle during weight loss, you minimize that loss through resistance training and adequate protein.5) losing extra fat is good but to lose weight and harm one's health beats the purpose. Whatever fat loss approach you choose, eat high quality foods6) Beware the hype more on intermittent fasting: full video on intermittent fasting and one focusing on time restricted eating.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2771095https://www.nytimes.com/2020/09/28/well/eat/a-potential-downside-of-intermittent-fasting.htmlDisclaimer: The contents of this video are f Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to put together a Healthy Diet in 3 SIMPLE Steps | Science-Based 24.09.2026 19min

  Eat a Healthy Diet peaceful & unbothered by misleading headlines with these 3 simples steps.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 @toplandmediaPast videos:Eggs:https://youtu.be/GkWMDnTyxfohttps://youtu.be/G1NZNKn9DG8Gluten:https://youtu.be/IMPEdUn0ZmwRed Meat:https://youtu.be/mQ56uOkjccgOrganic:https://youtu.be/171v5Jrm_o8Seed Oils:https://youtu.be/-xTaAHSFHUUhttps://youtu.be/_VwDZVbfrKohttps://youtu.be/M8tzaXQH1G4https://youtu.be/a_YaAmXr0U0https://youtu.be/yqN61Z-qp88https://youtu.be/wS1ahDXaqBYDifferent fats compared:https://youtu.be/rvawEvNLbUMSweeteners:https://youtu.be/5h5IABzlj8whttps://youtu.be/NdKAPzsxr_YMercury in fish:https://youtu.be/QKfU6dBB764Lectins:https://youtu.be/bY7of8J2s7gOxalates:https://youtu.be/qq1nkGqo69ESupplements:https://youtu.be/FdpYuA8l7MICreatine:https://youtu.be/Vs9s9T8oK7MFruit:https://youtu.be/4Cpi3SIIEOIDisclaimer: 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 3 steps to a healthy diet2:56 Fats, Carbs & health3:37 Healthy meals 5:09 Eggs, Gluten & Red Meat6:56 Organic, Seed Oils & Cooking Temperature8:34 Sweeteners & Fish contamination9:42 Example week10:44 Lectins & Oxalates11:54 Supplements13:43 Fructose Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Coffee or tea, which is better for you? 24.09.2026 8min

  Which popular drink comes out on top?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://pmc.ncbi.nlm.nih.gov/articles/PMC5696634/https://www.sciencedirect.com/science/article/abs/pii/S1050173821000888https://link.springer.com/article/10.1007/s10654-014-9960-xhttps://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1021405/fullhttps://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.113.005925https://www.sciencedirect.com/science/article/abs/pii/S0261561416001035https://pubmed.ncbi.nlm.nih.gov/37523229/https://pmc.ncbi.nlm.nih.gov/articles/PMC5522147Disclaimer: 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 Caffeine1:06 What´s in your beverage?1:56 Cancer4:01 Metabolic Syndrome & Brain Health4:38 Downsides of coffee4:55 Other risks Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Keto Cholesterol study SHOCKS scientific community | LMHRs and heart disease 24.09.2026 45min

  Recent study on Ketogenic diet & heart disease created a social media storm. What's reliable and what isn't?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Keto study: https://www.jacc.org/doi/10.1016/j.jacadv.2025.101686#mmc1Pre-registration:https://clinicaltrials.gov/study/NCT05733325Dr. Guess´ analysis:https://drguess.substack.com/p/lean-mass-hyper-responders-and-atherosclerosisNature-CT:https://www.ahajournals.org/doi/abs/10.1161/circ.150.suppl_1.4139340Disclaimer: 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 Keto study2:41 primary outcomes?4:11 Results6:44 Dr. Budoff explains10:31 An elusive number15:59 Data vs words20:57 Plaque scores22:16 Keto vs other studies26:59 Individual variation28:04 LDL & ApoB31:36 Reassuring?32:31 Outrage & social media PR35:56 Misleading media36:18 How to protect yourself Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Foods that prolong Life and Healthspan | ft. Brad Stanfield and Physionic 24.09.2026 40min

  These foods have been shown scientifically to combat aging & prolong lifeConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Food & Longevity calculator:http://158.39.74.196:3838/Food4HealthyLife/foods & long life: https://www.nature.com/articles/s41591-025-03570-5https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889RCT:www.bmj.com/content/380/bmj-2022-072003genetics of longevity:https://www.aging-us.com/article/100930/texthttps://www.biorxiv.org/content/10.1101/856351v1.fullhttps://onlinelibrary.wiley.com/doi/abs/10.1111/joim.13196https://onlinelibrary.wiley.com/doi/10.1111/acel.13497https://www.nature.com/articles/s41591-022-01957-2#Sec10coffee:https://academic.oup.com/ije/article/45/6/1938/2731240 https://link.springer.com/article/10.1007/s00394-021-02650-9alcohol:https://www.nature.com/articles/s41598-024-73333-8https://academic.oup.com/ije/article/53/2/dyae046/7632292Disclaimer: 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 Foods that prolong life3:10 Best diets5:26 How to tailor a diet for you14:36 Mediterranean diets vs low carb/carnivore18:52 Protein and Aging28:07 Coffee & Aging29:21 Alcohol & Aging32:53 Tea & Aging Learn more about your ad choices. Visit megaphone.fm/adchoices
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  "Stop Eating this Breakfast!" | Dr. Mark Hyman Fact-Checked 24.09.2026 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 Learn more about your ad choices. Visit megaphone.fm/adchoices
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  The WHAT, WHY and HOW of healthy eating 24.09.2026 11min

  Healthy Eating. Why it matters, what it entails and how to achieve it.Originally streamed Jan 14, Family Health & Lifestyle Webinar.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:Disease and death risk factors: https://jamanetwork.com/journals/jama/fullarticle/1710486Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Fact-checking Dr. Jason Fung on Calories and Obesity 24.09.2026 13min

  Dr. Jason Fung´s view on Calories and Obesity has a clear flawConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Dr. Fung´s tweet: https://x.com/drjasonfung/status/1890215509569740906My Twitter thread:https://x.com/NutritionMadeS3/status/1890940243366326602Calories & Obesity trends:40 years:http://wholehealthsource.blogspot.com/2012/06/calories-still-matter.html120 years:https://www.sciencedirect.com/science/article/pii/S2213434423000452Has obesity plateaued?https://www.cdc.gov/nchs/products/databriefs/db508.htmhttps://www.independent.co.uk/news/health/obesity-rates-us-ozempic-weight-loss-b2624064.htmlOriginal source for Dr. Fung´s tweet:https://www.sciencedirect.com/science/article/pii/S0002916522002684Disclaimer: 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. Fung´s viral tweet1:42 The flaw3:26 Zooming out5:44 Has obesity plateaued?6:11 A calorie is a calorie?7:08 Calories or hormones?8:19 Dr. Fung responds Learn more about your ad choices. Visit megaphone.fm/adchoices
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  The Liver King gets fact-checked by MD PhD Doctor 24.09.2026 31min

  Scientist reacts to the Liver King´s diet (Dangers & Upsides)Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Fossils & disease:https://www.livescience.com/62689-otzi-iceman-mummy-heart-disease.htmlwww.sciencedirect.com/science/article/pii/S014067361360598Xhttps://www.science.org/content/article/earliest-case-human-cancer-found-17-million-year-old-fossilOrgan meats in deficiencies:https://pubmed.ncbi.nlm.nih.gov/35451359/Vitamin A limits & hypervitaminosis:https://pubmed.ncbi.nlm.nih.gov/7189278/https://ods.od.nih.gov/factsheets/VitaminA-Consumer/#h3https://fdc.nal.usda.gov/food-details/171486/nutrientsContamination in organ meats:https://pubmed.ncbi.nlm.nih.gov/32872118/https://pubmed.ncbi.nlm.nih.gov/30934473/Raw vs boiled eggs:https://pmc.ncbi.nlm.nih.gov/articles/PMC9644172/Organ meats & disease:https://link.springer.com/content/pdf/10.1007/s10654-021-00762-4.pdfhttps://onlinelibrary.wiley.com/doi/full/10.1002/ijc.34211https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/organ-meat-consumption-and-risk-of-nonalcoholic-fatty-liver-disease-the-tclsih-study/D20A4A65EF0136038D7CFF3C5C1B1036https://pmc.ncbi.nlm.nih.gov/articles/PMC8460710/pdf/nihms-1732206.pdfhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10598295/https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1138102/fullhttps://www.sciencedirect.com/science/article/abs/pii/S089990072100006Xhttps://www.sciencedirect.com/science/article/abs/pii/S875632821300241Xhttps://www.sciencedirect.com/science/article/pii/S0261561422001145https://www.mdpi.com/2072-6643/9/5/498https://pubmed.ncbi.nlm.nih.gov/36987573/https://www.nature.com/articles/6603689https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-pattern-rich-in-animal-organ-seafood-and-processed-meat-products-is-associated-with-newly-diagnosed-hyperuricaemia-in-chinese-adults-a-propensity-scorematched-casecontrol-study/88439BE63679235B6020D1EE34BD612BHeavy metals/toxins:https://link.springer.com/article/10.1007/s11356-021-12641-2Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Liver King0:50 Ancestral Health2:50 Un-ancestral Meals4:53 Ancestral bodies6:24 Organ meats & vitamins8:59 Supplements9:35 Hits & misses12:13 Raw organs13:14 Ancestral foods?14:11 Raw eggs15:22 Organ meats & disease risk17:56 Concoction18:56 Scrotum20:08 Gimmicky names21:01 Decline23:52 Tragedy24:31 Be your best self Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Organic food prevents cancer? 24.09.2026 3min

  Organic food prevents cancer? Do pesticides increase cancer risk and does eating organic vegetables lower cancer risk? A recent study reports that in people eating organic, cancer risk is ~25% lower. How believable is this organic food/cancer risk link? In this video I discuss whether eating organic truly prevents cancer.References:https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2707948https://www.ncbi.nlm.nih.gov/pubmed/20463045https://www.ncbi.nlm.nih.gov/pubmed/22944875https://www.tandfonline.com/doi/abs/10.1080/07352689.2011.554355?casa_token=hpiynoZD2-EAAAAA:GSuVbGNLavL5_ne5uPVJQlq6ByMr41UJyJUbi2dzHLBKvdvDErZpBG2J2DGE1bRI0JR4_SEi40xTwGIDr. David Katz on organic food and cancer: https://www.linkedin.com/pulse/does-eating-organic-prevent-cancer-david/Photo credit: Anna Pelzer (Unsplash)Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Blunt Blood Sugar Spikes without Cutting Carbs 24.09.2026 13min

  How to Fix your Sugar Spikes (Science-Backed Hacks)Reversing Diabetes:https://youtu.be/yuFjwfP4nGohttps://youtu.be/M2huKrmoL9ghttps://youtu.be/gdWe87YfFFchttps://youtu.be/y1oCBvkxkj4Subscribe 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:Peanut Butter, Vinegar:https://www.sciencedirect.com/science/article/abs/pii/S0002822305012228Protein:https://www.sciencedirect.com/science/article/pii/S0022316624003924https://www.mdpi.com/2072-6643/15/1/85https://www.sciencedirect.com/science/article/abs/pii/S0168822716308518Fat, Fiber:https://pubmed.ncbi.nlm.nih.gov/3001740/https://www.sciencedirect.com/science/article/abs/pii/S0002916523173011https://www.sciencedirect.com/science/article/pii/S002231662208470XFood Order:https://drc.bmj.com/content/5/1/e000440Fruit & diseasehttps://academic.oup.com/ije/article/46/3/1029/3039477#112546252https://bmjopen.bmj.com/content/4/11/e005497.shortWhole vs refined carbs:https://www.sciencedirect.com/science/article/abs/pii/S0195666311005599https://www.mdpi.com/2072-6643/16/16/2669https://www.sciencedirect.com/science/article/pii/S002231662200044XResistant Starchhttps://pubmed.ncbi.nlm.nih.gov/29659967/Movementhttps://pmc.ncbi.nlm.nih.gov/articles/PMC8912639/Mulberry Leafhttps://www.cambridge.org/core/services/aop-cambridge-core/content/view/8C7EE1A7FE83C1BA0726655D3C091B6F/S0007114522000824a.pdf/doseresponse_efficacy_of_mulberry_fruit_extract_for_reducing_postprandial_blood_glucose_and_insulin_responses_randomised_trial_evidence_in_healthy_adults.pdfhttps://link.springer.com/article/10.1186/s12986-021-00571-2Berberinehttps://www.jstage.jst.go.jp/article/endocrj/66/1/66_EJ18-0109/_html/-char/enhttps://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.1015045/fullDisclaimer: 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 Cut spikes in half3:03 Order5:23 Worst Carbs7:35 Body moving8:33 Best Sweeteners9:03 Natural supplements Learn more about your ad choices. Visit megaphone.fm/adchoices