Nutrition Made Simple!

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  High Cholesterol on a Plant Based diet? | 5 key TIPS 12.10.2026 5min

  High cholesterol on a plant-based diet? Tweaks for high cholesterol levels even on a plant-based or plant-rich diet. High cholesterol can also happen to vegetarians, vegans etc. 5 Tips to deal with high LDL-cholesterol (or total cholesterol) in this setting.Uploaded 06-05-21Vegetarian but cholesterol still runs high.There are several determinants of cholesterol levels. the cholesterol in our food is one of them. A vegetarian diet can be higher or lower in cholesterol.A bigger determinant of blood cholesterol is saturated fat. in general plant-rich diets are lower in saturated fat and they tend to lower cholesterol levelsTropical oils like coconut and palm oil are very high in saturated fat and they raise LDL-cholesterol. they can raise lipids even on plant-based dietscoffee can also raise cholesterol.genetic factors can keep cholesterol higher in some people.Cholesterol is not the only factor. The decision to start a cholesterol-lowering drug like a statin considers family history, diabetes, smoking together with how high your cholesterol is. our viewer has good blood pressurecholesterol is an indicator. the key to cardiovascular risk are the cholesterol carriers in our blood, lipoproteins, which we can measure with apoBcholesterol can be a high with normal apoB. those people are NOT at higher risk. so if you’ve done a lot of troubleshooting but your cholesterol is still not where you want it, consider taking a look at apoBstatins. like any medication , statins have side effects but for people at risk the benefits far outweigh the risks. if statins don’t agree with you there are other classes of drugs that are very effective at lowering cholesterolyou have every right to decline statins. carefully weig the pros and consConnect 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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  Doctor Reveals: Why I do NOT take Creatine (+ who it IS and is NOT right for) 12.10.2026 10min

  A look at the risk and benefits of creatine supplementsUploaded 22-08-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Build muscle and lose fat:https://pubmed.ncbi.nlm.nih.gov/39042054/Strength:https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004760.pub4/fullhttps://pmc.ncbi.nlm.nih.gov/articles/PMC8619193/Brain and cognition:https://academic.oup.com/nutritionreviews/article/81/4/416/6671817https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561https://pubmed.ncbi.nlm.nih.gov/29704637/Glucose control:https://pubmed.ncbi.nlm.nih.gov/20881878/Kidney safety:https://www.sciencedirect.com/science/article/abs/pii/S1051227619302286https://pubmed.ncbi.nlm.nih.gov/30367015/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 Creatine1:04 Muscle and Fat1:43 Strength2:42 Brain3:46 Glucose4:15 Kidneys5:47 Risk/Benefit6:53 Getting Benefits elsewhere Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Olive Oil vs Canola Oil, which is healthier?? 12.10.2026 4min

  A clinical trial compared the 2 oils. The results were jaw-dropping.Uploaded 24-06-25Subscribe 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://lipidworld.biomedcentral.com/articles/10.1186/s12944-021-01433-9Disclaimer: 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 Comparing oils1:00 Results2:08 Context and choice 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: Plant Based diets protect against COVID?! 12.10.2026 12min

  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?Uploaded 14-06-21study on effect of diet on covid: people on plant-based diets (WFPB + vegetarian) were 73% less likely to get moderate to severe COVID symptoms and 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 Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Can you Unclog your Arteries by Cutting Carbs?!? 12.10.2026 17min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uUploaded 19-08-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.109.879254https://www.nejm.org/doi/full/10.1056/NEJMoa0708681Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Trial cuts carbs2:05 3 diets8:22 Weight Loss9:11 ApoB11:28 Artery wall13:48 Summary and Conclusions Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Lab grown meat is here | Is it healthy? 12.10.2026 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.Uploaded 25-01-21a 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 and 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 and 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://p Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to kick the Sugar Addiction 12.10.2026 10min

  How can we kick our sugar addiction? Many of us have developed an addiction to refined sugar and seek expert advice on how to kick the sugar habit. We cover tricks and tips to overcome the addiction to artificial sugar and replace it with healthy foods.Uploaded 07-11-19Download the Infographic here: https://www.facebook.com/DrGilCarvalho/posts/125393412210414Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uJoin the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/Link up with me on Twitter: https://twitter.com/NutritionMadeS3References:Sugar addiction:https://journals.lww.com/co-clinicalnutrition/Abstract/2013/07000/Sugar_addiction___pushing_the_drug_sugar_analogy.11.aspxhttps://www.ncbi.nlm.nih.gov/pubmed/19223127https://www.sciencedirect.com/science/article/abs/pii/S0031938405000065Sugar and dopamine release:https://www.sciencedirect.com/science/article/abs/pii/S0306452205004288Can we really get addicted to food? Podcast. Dr. Emeran Meyerhttps://emeranmayer.com/podcast/Are you addicted to sugar? You're not alone.If there’s one thing in nutrition everybody agrees with, it’s we eat too much sugar.Refined carbohydrates. They’re everywhere. White table sugar obviously, but also added sugar in every processed product at the store.That’s why its so hard to avoidBut! It can be done. Many People are able to cut back and even eliminate refined sugarI did it. I eliminated 100% of refined carbohydratesSo, let’s take a look at what experts advise to kick the sugar habit.The places where you normally binge are environmental cues.Mirror neurons. We’re social animals. What we see others do influences us whether we like it or not. Its not about knowing what to do, its about doing what we already know.Food binging is a habit that often happens when we’re alone. Overeating sugary foods give us a jolt of dopamine and some momentary pleasure, and it distracts us from the negative emotions.For some of us the sugar binging is a way to cope with traumatic events.Availability. I can organize my shopping, if I don’t have the junk food at home, I never eat it. Processed foods are created in labs to have the right mix of sugar, salt, fat and crunchiness to hook you.Avoid them altogether, replace them as much as possible with natural fruit and vegetablesThe other common trap is people try to go from white sugar to other sweetners. You want to reeducate your palate to natural sweetness and the taste of whole foods. Refined sugar is absorbed quickly and causes an unnatural, sharp peak of glucose in your blood. You want to be especially careful with soda. Its really easy to overconsume calories in a drink, and it gets you hooked on the artificial sweetness.Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#SugarAddiction #KicktheSugar Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  RFK Jr is Completely Wrong about SEED OILS 12.10.2026 13min

  RFK Jr will wage war on Seed Oils. Except he´s got the science upside down.Uploaded 25-11-24Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Seed oils:https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.114.010236https://link.springer.com/article/10.1186/s12916-021-01961-2https://www.sciencedirect.com/science/article/pii/S000291652200778XCalories and UPFs:https://www.sciencedirect.com/science/article/pii/S0002916522001253UPFs and disease:https://www.sciencedirect.com/science/article/pii/S2667193X24001868Disease rates over time:https://www.jacc.org/doi/10.1016/j.jacc.2020.11.010https://ourworldindata.org/grapher/cardiovascular-disease-death-rate-who-mdb?country=~USAhttps://ourworldindata.org/grapher/life-expectancyDisclaimer: 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 RFK Jr0:41 Seed Oils and Disease2:21 Seed Oils and Inflammation4:12 What's making people fat?5:50 Follow the money7:20 Everyone´s sick8:36 Anger and resolution Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Boost Iron Absorption | Even From Vegetables 12.10.2026 6min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uUploaded 08-10-19References:Video on basics of iron:https://www.youtube.com/watch?v=h_sIN3EBo4AVit C boosts iron absorption:https://academic.oup.com/ajcn/article-abstract/30/2/235/4650136Heme iron and disease:https://www.sciencedirect.com/science/article/abs/pii/S0939475314002889https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0041641&type=printableGarlic/onion enhance iron absorption:https://pubs.acs.org/doi/abs/10.1021/jf100716tcarrots and iron absorption:https://www.sciencedirect.com/science/article/pii/S0308814610002888Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to measure your Insulin Resistance (3 methods!!) 12.10.2026 7min

  3 simple methods to measure your Insulin Resistance plus a bonus one. Calculate your Insulin Resistance using fasting glucose, fasting insulin or triglyceride levels.Uploaded 11-09-23HOMA-IR/QUICKI calculator: https://www.omnicalculator.com/health/homa-irTyG calculator: https://shorturl.at/ntJS7References:1-https://link.springer.com/article/10.1007/s00592-015-0782-42-https://www.tandfonline.com/doi/full/10.2147/IJWH.S3879423-https://www.bmj.com/content/330/7504/1363.shortConnect 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 Why measure Insulin Resistance?0:50 Gold standard1:23 HOMA-IR2:43 QUICKI3:32 Matsuda4:00 TyG4:50 Trigs/HDL-C ratio5:17 Waist circumference Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  NYC Mayor Eric Adams and *VEGAN FRIDAYS* 12.10.2026 11min

  New York Mayor Eric Adams and the *VEGAN FRIDAYS* controversy.Uploaded 11-02-22Subscribe 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 @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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  THIS Exercise lowers your Glucose Level | According to Science 12.10.2026 16min

  A new clinical trial compared cardio to weight training for glucose control. The results were unexpected.Uploaded 16-10-23The primary outcome was HbA1c (hemoglobin A1C), an average of glucose levels over the previous 3 months. A model of type 2 diabetes and glucose control is proposed tying in fat mass, appendicular lean mass and glucose metabolism.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:1-https://link.springer.com/article/10.1007/s00125-023-05958-92-https://apps.who.int/iris/bitstream/handle/10665/206936/0957708211_eng.pdf3-https://www.acpjournals.org/doi/full/10.7326/0003-4819-147-6-200709180-000054-https://jamanetwork.com/journals/jama/article-abstract/186960BMI categories: https://www.cdc.gov/obesity/basics/adult-defining.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 #GilCarvalho0:00 New clinical trial3:30 Results4:30 A deeper look6:58 Contrasting results8:11 Diabetes and body types8:44 A tantalizing model11:02 Key takeaway12:44 Many options Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  4X worse than LDL | Heart Disease expert explains 12.10.2026 1u 27min

  Remnants are 4x nastier than LDL particle for particle. Here´s how to test yours, explained by Heart disease researcherUploaded 07-11-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.jacc.org/doi/abs/10.1016/j.jacc.2024.07.034commentary: https://www.sciencedirect.com/science/article/pii/S0735109724080306Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 LDL, VLDL and Heart Disease14:00 4x worse than LDL20:45 Cholesterol and carriers35:00 Who does this matter for44:00 Residual risk59:19 Calculating remnant cholesterol1:16 Recap Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Do you need to grind Chia Seeds? | How to find Scientific info 12.10.2026 10min

  A look at chia seed bioavailability. Ground/milled chia seeds? Soaked in a chia seed pudding? Whole?? How to get the most nutrition out of our chia seeds and how to locate and sift through reliable scientific informationUploaded 21-09-20Do chia seeds have to be ground up? This is a good question. If we eat chia seeds whole, do we get any of the nutrition or are the seeds just going for a ride in our gut?On Google Scholar we get almost 70k results for chia seeds.Structure of chia seed, chia seed oil, etc. Let's make the search more specific: "chia seed whole". Study on chia fed ground or whole but... in rats. Second one talks about milled chia, that’s ground, and whole chia. "Chia seed supplementation and disease risk"Abstract: "The study assessed the effectiveness of milled and whole chia seed. ALA increased 58%"ALA is an essential fat that chia has a lot of. Its an omega3. So ALA increased 58% and EPA (that’s another omega3) 39% in the milled chia seed group compared to nonsignificant changes with whole chia seed. That’s what we’re looking for, comparing whole chia seeds and ground seeds.Figure 1 shows ALA. With whole chia, before and after there’s no difference. With milled seeds you see a significant increase in ALA. We could go over how much chia they were fed and for how long. So this is saying we need to grind chia seeds to get those healthy omega3 fats. Whole chia seeds don’t do much.What about soaked chia? When we make chia puddings we don’t grind. We soak. And the seeds look really different.So if we search chia seed ALA water, 1st one talks about “Chia seed and placebo mixed with water and consumed after 10 minutes”. And it says something about ALA. "ALA increased 24% in chia seed". So soaking also worksSo both soaking and grinding seem to improve the absorption of omega3s from chia. One option: mix it up, have it milled on your cereal sometimes and as chia puddings other times. Last week’s video on omega 3s.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.liebertpub.com/doi/abs/10.1089/acm.2011.0443https://www.sciencedirect.com/science/article/pii/S027153170900089XDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Eat THIS to Lower Inflammation (Don't Waste Your Time) 12.10.2026 10min

  Lower Inflammation Naturally With These FoodsUploaded 22-01-26Subscribe 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 @toplandmediaReferences:Tocopherols: https://pubmed.ncbi.nlm.nih.gov/39651320/https://www.sciencedirect.com/science/article/pii/S2161831323000224 https://pmc.ncbi.nlm.nih.gov/articles/PMC11832290/ https://pubmed.ncbi.nlm.nih.gov/39703891/Oleocanthal:https://pubmed.ncbi.nlm.nih.gov/37421852/ https://www.ingentaconnect.com/content/ben/cpd/2011/00000017/00000008/art00002Potassium:https://www.mdpi.com/2072-6643/15/4/853https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1716680#abstracthttps://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nonsoya-legumebased-therapeutic-lifestyle-change-diet-reduces-inflammatory-status-in-diabetic-patients-a-randomised-crossover-clinical-trial/EAF8821B9AC61FA4A62FE837C212390DFermented dairy:https://www.sciencedirect.com/science/article/abs/pii/S2451847620300415https://pmc.ncbi.nlm.nih.gov/articles/PMC6428516/Butyrate:https://www.nature.com/articles/s41598-018-37246-7https://febs.onlinelibrary.wiley.com/doi/10.1111/febs.70289https://pubmed.ncbi.nlm.nih.gov/40944222/ SRhttps://pmc.ncbi.nlm.nih.gov/articles/PMC6221555/Resolvins:https://www.mdpi.com/1420-3049/26/11/3369Catechins:https://pmc.ncbi.nlm.nih.gov/articles/PMC8943496/https://pubmed.ncbi.nlm.nih.gov/34977111/https://pubmed.ncbi.nlm.nih.gov/38974590/supplements:https://www.sciencedirect.com/science/article/abs/pii/S1043466621001216https://pubmed.ncbi.nlm.nih.gov/32051282/https://link.springer.com/article/10.1186/s41043-024-00600-9Disclaimer: 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 Tocopherol0:50 Oleocanthal1:45 Artery health3:06 Microbiome5:06 Resolvins6:53 3 Natural Supplements Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Our Top Tips for a Healthy 2025 | ft. Physionic (Nic Verhoeven PhD) 12.10.2026 14min

  Physionic´s Nic Verhoeven joins me for our top Nutrition, Exercise and Supplementation tips to start Healthy 2025 with the right foot.Uploaded 06-01-25Nic´s video on lowering blood pressure with exercise: https://www.youtube.com/watch?v=SDR_B3Lwg3QSubscribe 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 @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 Nutrition2:16 Exercise6:32 Supplementation Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  THIS little known Natural Supplement SHRINKS Plaque | And no one’s talking about it! 12.10.2026 10min

  One natural supplement helps unclog arteries. Yet it's rarely mentioned.Uploaded 03-07-25Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.sciencedirect.com/science/article/abs/pii/S0091743504002051https://pubmed.ncbi.nlm.nih.gov/10381297/https://www.sciencedirect.com/science/article/pii/S0022316623005254https://pmc.ncbi.nlm.nih.gov/articles/PMC6966158/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 A Supplement slows down artery calcium1:39 Garlic and Total plaque volume3:09 Nastier plaque4:08 Garlic reduces necrotic core4:46 Open Questions5:35 Plaque vs Events6:28 Garlic and biomarkers Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Dr Aseem Malhotra gets Fact-checked by MD PhD Doctor 12.10.2026 41min

  Are Dr Malhotra´s views backed by science?Uploaded 16-12-25Subscribe 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 @toplandmediaRelated Videos:Insulin Resistance and Heart Disease: https://youtu.be/pcp_uKo-wwMPlaque Reversal with diet: https://youtu.be/aiKo5vyKv2QStatins and life extension: https://youtu.be/P-3TWA2lLXESaturated Fat: https://youtu.be/mBFe1QattAUMinnesota Trial: https://youtu.be/taaEOY5E5IwHow to measure Insulin Resistance: https://youtu.be/r_VmIaDbu1IHow to Lower Insulin Resistance: https://youtu.be/ndx3Y96sLLAAdditional Resources and References:Risk calculator: https://www.lpaclinicalguidance.com/Statins and life extension, original analysis:https://bmjopen.bmj.com/content/bmjopen/5/9/e007118.full.pdfUpdated analysis:https://pubmed.ncbi.nlm.nih.gov/31073857/Different statins affect insulin resistance differently:https://www.sciencedirect.com/science/article/pii/S0014299923001838Plaque reduction with lipid-lowering agents:https://www.jacc.org/doi/full/10.1016/j.jacc.2019.08.012https://academic.oup.com/eurheartj/article/38/32/2459/3745109Insulin Resistance vs ApoB:https://pmc.ncbi.nlm.nih.gov/articles/PMC3040419/Video covering it: https://youtu.be/pcp_uKo-wwMIR not necessary:https://link.springer.com/article/10.1007/s00125-010-1803-zHalving CVD deaths with diet:https://pmc.ncbi.nlm.nih.gov/articles/PMC3230082/#ref4Reversal of plaque with diet:https://pubmed.ncbi.nlm.nih.gov/1973470/https://jamanetwork.com/journals/jama/article-abstract/188274https://pubmed.ncbi.nlm.nih.gov/1347091/https://www.ahajournals.org/doi/full/10.1161/atvbaha.113.302327https://www.sciencedirect.com/science/article/abs/pii/S0021915011005727www.ahajournals.org/doi/full/10.1161/STROKEAHA.120.033214https://www.jacc.org/doi/full/10.1016/j.jcmg.2020.10.019Video covering it: https://youtu.be/aiKo5vyKv2QSaturated Fat:https://www.nmcd-journal.com/article/S0939-4753(17)30237-5/abstracthttps://www.clinicalnutritionjournal.com/article/S0261-5614(20)30146-1/abstracthttps://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/fullhttps://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2831265Saturated Fat and IR:https://pmc.ncbi.nlm.nih.gov/articles/PMC4951141/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 Malhotra0:50 Relative vs absolute risk2:57 Risk over time5:45 Low risk population8:10 High risk population9:53 Statins and life extension14:26 Statin benefit over time16:36 Insulin Resistance21:15 Sugar vs Fruit22:36 Ultraprocessed23:34 Best foods24:48 Reversing Heart Disease27:47 Saturated fat30:59 Butter vs olive oil32:04 Saturated Fat and Insulin Resistance33:37 Who can you trust34:53 Claims vs Evidence Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Don't be fooled by RATIOS like Triglycerides:HDL-C 12.10.2026 12min

  Are ratios like triglycerides:HDL-C or total cholesterol:HDL-C a reliable measure of our risk of heart disease? We cover the good, the bad and the ugly about cholesterol ratios and common misunderstandings.Uploaded 05-06-23Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:1-https://www.frontiersin.org/articles/10.3389/fcvm.2021.718604/full2-https://europepmc.org/article/med/103222523-https://www.ahajournals.org/doi/full/10.1161/01.ATV.16.12.1509 TG and bmi4-https://pubmed.ncbi.nlm.nih.gov/21291667/ hdl and multi5-https://www.nejm.org/doi/full/10.1056/NEJMoa2210645 tg lowering n.s.https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.119.041998 tg RCTs6-https://jamanetwork.com/journals/jama/article-abstract/2722770 ference mr7-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103514/ hdl meta8-https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003062 Korpela mr9-https://pubmed.ncbi.nlm.nih.gov/33870931/ update on apoB, goes over MR10-https://jamanetwork.com/journals/jama/fullarticle/2749533 bp mr11-https://academic.oup.com/eurheartj/article/41/35/3304/5821049?login=false tobacco mr12-https://www.sciencedirect.com/science/article/abs/pii/S0002870305008707Past videos covering ApoB and correlation vs causation:youtu.be/ntD4eN-9t-Qyoutu.be/-B8ybQ-L264Disclaimer: 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 Cohlesterol ratios correlate with risk1:10 Correlation vs causation3:49 Hearing from the EAS President4:31 Population vs individual8:17 Take-home message8:28 ApoA-I 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 explains HOW to eat like Game Changers in 2020 12.10.2026 20min

  Watched The Game Changers documentary and want to eat more plants? And do it in a healthy way? I cover all the basic info you need to get started and crush it in 2020.Uploaded 29-12-19Download the infographic here: https://twitter.com/NutritionMadeS3/status/1211368039184314371Subscribe 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:Processed plant foods and disease risk: https://www.sciencedirect.com/science/article/pii/S0735109717375216Edamame + beans + salad recipe video: https://www.youtube.com/watch?v=NjzUsZHvzRk&t=229sRed lentil curry recipe: https://gamechangersmovie.com/recipes/keema-madras/More plant-heavy meal ideas and recipes:https://www.forksoverknives.com/recipes/https://gamechangersmovie.com/food/recipes/https://www.pcrm.org/good-nutrition/plant-based-diets/recipeshttps://www.pickuplimes.com/blog/category/MealsAttrition on plant-heavy diets:https://faunalytics.org/wp-content/uploads/2014/12/HRC-Study-of-Current-Former-Vegetarians-Vegans-Dec-2014-Tables-Methodology-1.pdfhttps://faunalytics.org/a-summary-of-faunalytics-study-of-current-and-former-vegetarians-and-vegans/Simnett sauces video:https://www.youtube.com/watch?v=SzH9DNRCQgQChris Gardner paper on protein:https://www.mdpi.com/2072-6643/11/11/2661/htmcalcium in kale and collards:https://academic.oup.com/ajcn/article-abstract/51/4/656/4695196https://www.sciencedirect.com/science/article/pii/S0889157504000377EPA/DHA:https://www.cochrane.org/CD005379/DEMENTIA_fish-oils-for-the-prevention-of-dementia-in-older-peoplehttps://academic.oup.com/cercor/article/24/11/3059/304487Disclaimer: 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!.#EatMorePlants #GameChangers Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices