Nutrition Made Simple!

Avsnitt

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  3 Delicious Healthy Snacks 22.09.2026 4min

  Snacks don't have to be unhealthy to be tasty. Let's look at some examples of delicious & health-promoting snacks.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:more snack ideas: https://www.yahoo.com/lifestyle/dietitians-share-favorite-plant-based-230100260/photo-p-apple-nachos-winning-snack-230100204.htmlsoy and cholesterol:https://academic.oup.com/jn/article-abstract/125/suppl_3/598S/4730884https://academic.oup.com/jn/article-abstract/125/suppl_3/594S/4774174https://europepmc.org/article/med/2071797phytosterols and cholesterol absorption:https://www.nrcresearchpress.com/doi/abs/10.1139/y97-011?journalCode=cjpp#.XqHfPdNKi8Uhttps://journals.lww.com/co-lipidology/Fulltext/2004/02000/Phytosterols_and_cholesterol_metabolism.8.aspxDisclaimer: 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!.#HealthySnacks Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Carbs or fat? Which is the enemy? 22.09.2026 6min

  Low carb or low fat? Countless fads and nutrition experts later, people are more confused than ever. Today we tackle this issue and clarify some misconceptions.Healthy Carrot Cake recipe (adapted from http://www.healthyeatingprogram.info/www.harmonizedcookery.com//2016/06/whole-food-carrot-cake.html and https://plantbasedcookingshow.com/2018/05/07/refined-sugar-oil-and-gluten-free-vegan-carrot-cake/ to make it even healthier):You will need:• 1/2 cup walnuts• 1/2 cup almonds• 1/4 cup shredded coconut (optional)• 1 teaspoon vanilla extract• 1/2 cup dates, pitted• 1/4 cup whole grain flour (oat or your choice)• 1/2 teaspoon each: cinnamon, cardamom, ginger, and nutmeg• 1 1/2 cups carrots, gratedFrosting1 1/2 cups raw cashews (soaked in water for 2 hours)1/2 cup coconut milk (or other plant milk of choice)8 medjool dates1/4 cup lemon juice1 tsp vanillaDirections:Preheat oven to 350 degrees. Place all ingredients EXCEPT carrots in a food processor. Blend well. Fold in carrots.Smooth into parchment paper-lined cake pan and bake for 20 minutes. Meanwhile prepare frosting: add all ingredients to blender and blend until silky smooth.Serve and enjoy.References:High carb diets maximize longevity in animals:https://www.sciencedirect.com/science/article/pii/S053155651300034Xhttp://www.pnas.org/content/105/7/2498.shorthttps://www.sciencedirect.com/science/article/pii/S1550413114000655Low carb diets associated with increased mortality in humans:https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2796.2007.01774.xhttp://journals.plos.org/plosone/article?id=10.1371/journal.pone.0055030https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltextSome of the longest-lived populations in the world have diets very high in carbohydrate:https://www.tandfonline.com/doi/full/10.1080/07315724.2009.10718117?casa_token=ehI_cXmn6_0AAAAA:xPMrbFOjBjpXaBUqKukgdWECI-tlLi5I8W2KM6roWCdDl5ysGmiUhWq5GiR2PLd48Zl_Ifhe63qJQVMVegetable fats lower risk of cardiovascular disease and diabetes, animal fats increase it:https://www.ingentaconnect.com/content/wk/cir/2017/00000136/00000003/art00001https://academic.oup.com/ajcn/article/78/1/91/4689902https://www.researchgate.net/publication/14861337_Relationship_of_dietary_saturated_fatty_acids_and_body_habitus_to_serum_insulin_concentrations_The_Normative_Aging_Studyhttps://academic.oup.com/eurheartj/article/28/19/2375/494218https://link.springer.com/article/10.1007/s00125-006-0211-xhttps://academic.oup.com/aje/article/173/3/319/129763http://care.diabetesjournals.org/content/27/9/2108.shorthttps://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltextDisclaimer: 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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  Does frozen food lose nutrition? Fresh vs Frozen 22.09.2026 4min

  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:fresh vs refrigerated vs frozen produce study:www.sciencedirect.com/science/article/abs/pii/S0889157517300418we have this general idea that Frozen food is less good. this study looks at produce, fresh vs frozenIn most comparisons, there was no difference btw fresh and frozen although in some nutrients there was an advantage of the fresh produceThey added a 3rd comparison. Food bought fresh but kept in the fridge for a few days. with many of the nutrients there was no difference btw refrigerated and frozen. In the cases where there was a difference, more often than not frozen produce retained more nutritionso frozen fruit and vegetables are a reasonable option, and if you’re like me and the produce lasts a few days in the fridge, frozen may actually be a better betAs the authors say,Our findings do not support the belief that fresh food has significantly greater nutritional value than its frozen counterpartsome people prefer fresh bc frozen produce involves more wasted packaging. Others prefer frozen bc it avoids throwing things away when they go badThere were only a couple comparisons where frozen looked worse than refrigerated: spinach, broccoli and blueberries. And even then it was only for specific nutrients and there was still a lot of nutrition left, at the end of the day, whether fresh or frozen getting those fruits and veggies is always a good ideaDisclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Doctor Reveals: How I eat healthy while traveling 22.09.2026 3min

  Airport food is notoriously unhealthy. It's surprisingly simple to have delicious healthy meals even on a long flightAirports: always hard to find healthy food. But it’s real simple to eat great healthy food even flying half way around the worldI make sure I eat well BEFORE I leave. A big bowl of oatmeal in the morning fills me up for hours so that’s what I’m doing. fruit and nuts are great snacks and for a short flight they might cover itI lean on legumes and whole grains: filling but compact. Salads take up too much space, Soup is too messy. Sandwiches are ok but get oldeating airport food once in a while is not a big deal, but it's good to have optionsMaybe you like to eat fresh healthy food while you’re traveling, or maybe you have restrictions.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaDahl recipe: https://thewanderlustkitchen.com/indian-red-lentil-dal/Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho Learn more about your ad choices. Visit megaphone.fm/adchoices
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  How to grind flax seeds (and why you should!) 22.09.2026 3min

  How to grind flax seeds in 10secs in your kitchen and how to store your ground flax seeds for maximum nutrition. Flax seeds are a great source of the omega 3 ALA so here's how to grind flax seeds quickly and easily.let’s look at how to grind flax seeds and how to store them to preserve those omega3sadd a few tablespoons in your blender, grind for a few seconds, until it’s a fine powder. how do we store it? No point grinding the seeds so we can get all the nutrients, if they just degrade right after.Grinding increases the nutrition we can get from the seeds and ground flax seeds are stable at room temperature up to at least 4months. Some people grind their flax seeds fresh every day. We can grind a whole batch.Or buy it pre-ground. Flax seeds are so rich in omega 3s that 1 tbspoon covers daily needs of ALA, the essential omega3 we need to get from our diet.So that’s how we grind flax seeds and store them, here’s info on grinding chia seeds and more on omega 3s in general.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:grinding increases bioavailability of flax seeds:https://academic.oup.com/jn/article/135/12/2812/4669921https://www.tandfonline.com/doi/abs/10.1080/07315724.2008.10719693ground flax seeds stable at room temp up to 4mos:https://aocs.onlinelibrary.wiley.com/doi/abs/10.1007/BF02540591https://aocs.onlinelibrary.wiley.com/doi/abs/10.1007/s11746-000-0038-0https://www.sciencedirect.com/science/article/abs/pii/S0963996915301253Disclaimer: 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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  Lead contamination found in Protein Powders | New Investigation shocks consumers 22.09.2026 15min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConsumer Reports found Lead contamination in most Protein Powders. Here´s what the media didn´t tell you.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences & Resources:Recent Consumer Reports Investigation:https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640/Larger Investigation (160 products):https://cleanlabelproject.org/protein-study-2-0/FDA cutoffs:https://www.sciencedirect.com/science/article/pii/S0273230020300052https://pubmed.ncbi.nlm.nih.gov/35690180/Puori powder:https://cleanlabelproject.org/transparency-project/pb-plant-protein-booster/Other:https://pmc.ncbi.nlm.nih.gov/articles/PMC7509468/pdf/main.pdfDisclaimer: 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 Shocking Investigation1:05 Plant Protein is worse3:07 Better powders5:27 A larger investigation6:38 Cutoff Controversy9:20 Powders without heavy metals10:29 Conclusion11:13 What to do Learn more about your ad choices. Visit megaphone.fm/adchoices
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  3 Food Tips to Save the Planet | Climate Change 21.09.2026 9min

  Our food choices impact climate change and the environment. Here are 3 evidence-based Food Tips to Save the Planet and fight Climate Change.The planet is burning up. Climate change is our biggest threat cars and airplanes play are polluting, but our food choices are also a big factor for climate change. food production is responsible for ~30% of green house gases (GHGs)major changes in food production are needed to meet the goals of the Paris Agreementso lets look at the top 3 food choices to save the planet. you can reduce more emissions than driving a hybrid, recycling, using LED lighting throughout ur house AND installing solar panels… combined1, avoid wasting food. emissions from food waste (4.4 GtCO2-eq per year) are in the same ballpark as road transportation: 75% of the transport sector (~7.0 GtCO2eq/year), i.e. 5.25. i.e. thus food waste = approx 84% of the emissions of road transport (see refs)its households, not restaurants or cafeterias that waste the mostsave the earth while saving $#2, eat more plants. best way to minimize environmental impact is to buy local? type of food is a bigger factor than where its grown. and the #1 environmental burden is cattle. shifting less than 1 day a week from red meat and dairy to other animal foods or vegetables reduces more greenhouse gases than shifting our entire diet to locally grownreplacing beef with beans would achieve about half of the US climate targetsbeef requires growing a lot of plants to feed cattle, plus the cows themselves produce a lot of methane (greenhouse gas)grass-fed beef: better for the animals but not for the environment. it requires more water, land, fossil fuel and generates a larger carbon footprint than conventionally raised then there’s the issue of deforestation tied to the beef industry. can we find cleaner ways to produce meat? regenerative agriculture? more CO2 retained in the soil? lab-grown meat?moderate red meat and eat more beans and lentils or smaller animalsfoods associated with good health also tend to have low environmental impactsoda: unealthy but low environmental impact. strong trend with dietary shifts that are healthy for us also being healthy for the planetmedium meat-eaters generate 22% less green house gasestry a meatless Monday, buy ugly vegetables or take a delicious veggie dish to the office partyWe’re gona crush climate change. the US rejoined the Paris accord this year and Biden just pledged to cut GHG emissions by 50% Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://science.sciencemag.org/content/370/6517/705https://rare.org/wp-content/uploads/2019/02/2018-CCNBC-Report.pdfhttp://www.fao.org/3/bb144e/bb144e.pdfhttps://www.ipcc.ch/site/assets/uploads/2018/02/ipcc_wg3_ar5_chapter8.pdfhttps://www.theatlantic.com/health/archive/2021/04/rules-eating-fight-climate-change/618515/https://www.sciencedirect.com/science/article/pii/S2211912418300361https://pubs.acs.org/doi/10.1021/es702969fhttps://link.springer.com/article/10.1007/s10584-017-1969-1https://www.mdpi.com/2076-2615/2/2/127https://csanr.wsu.edu/regen-ag-solid-principles-extraordinary-claims/https://www.pnas.org/content/pnas/116/46/23357.full.pdfhttps://link.springer.com/article/10.1007/s10584-014-1169-1Disclaimer: 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 see Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Are imitation meats healthy? Beyond Meat 21.09.2026 3min

  Are imitation meats healthy? Beyond meat vs Impossible burger vs real meat.Imitation meats have environmental and ethical appeal but health-wise they’re probably not a panacea.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqaa203/5890315Disclaimer: 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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  Weight Loss Tips and Myths | The Science of Weight Loss 21.09.2026 10min

  Weight loss tips. What the science of obesity and weight loss teaches us about hormones, carbohydrates and fat. Common myths and weight loss tips to help you succeed.Weight loss tips like portion control, cutting calories and avoiding carbs miss the point. "just eat less calories. Less calories, less weight". that assumes we burn calories at a constant rate. When we lose weight our hormones (leptin) change and we burn less calories. Effort to eat less may go to waste. Hormone changes also make us hungrier. We try to ditch the fat stores, our body holds on to them.So people lose weight then hit a plateau or put the weight back on. This doesn't mean calories don’t matter for weight loss. Calories matter.People struggle with weight loss when they try to ‘eat less’."So it’s impossible to lose weight? That’s your weight loss tips?"no! one model of weight loss suggests that calories are not all created equal and the main cause of obesity and weight gain are carbohydrates and insulin. "he better get to the weight loss tips..."model: cutting carbs is the key to weight loss. Millions flocked to low carb diets. Is cutting carbs really the key to weight loss?2 weight loss diets, 30% less calories, in 1 those calories came from carbohydrate, in the other from fat. carbohydrate theory says only low carb diet should deliver weight loss, low fat should do nothing. both led to weight loss. the low fat diet even did a little better."so the weight loss tips are to cut calories from fat?"The msg is not that low fat ‘wins’. Both diets led to weight loss. Cutting carbs wasn’t necessary and insulin didn’t seem to matter. Analysis: energy expenditure (calories burnt) and fat loss were better on low fat than low carb diets.Maybe carbohydrate and insulin play a role in specific contexts. We can lose weight by cutting carbs. We can lose weight with or without cutting carbs! Low-carb diets not superior to other diets for weight loss."We’re here for weight loss tips, not studies" studies are artificial. easy to over-eat. maybe cutting carbs doesn’t burn more calories but makes us feel fuller so we eat less?People eating ad lib ate more on a low carb diet than on low fat. 700 calories /day. And lost less fat. Maybe low fat food was nasty? They rated both diets equally satisfying.Data doesn't support insulin as main driver of obesity. low carb vs low fat is a distraction. All weight loss tips avoid ultraprocessed foods (refined carbohydrates, sugary drinks). People on processed diet eat more calories and put on more fat even if macronutrients are matched.Calorie density. Calorie dilute foods make us feel full with less calories. Fiber. Microbiome. Unprocessed whole foods are well accepted."trying to ‘eat less’ is ineffective weight loss tip; fat loss makes us burn less calories and feel hungrier; carbs and insulin are not key to weight loss, cutting carbs not necessary; avoiding ultraprocessed foods like refined carbs and sugary drinks is common weight loss strategy. Other weight loss tips?"We can lose weight on unprocessed diet, neither fat nor carbs seem to be key. But some may do better on low carb, low fat, or intermittent fasting. low carb can be done without cutting fiber or eating a lot of saturated fat.We don’t want to lose weight, we want to lose excess fat. The Scale can reward losing water weight or muscle mass. Exercise with weight lifting and adequate protein intakeweight loss: When well rested, we crave less high calorie foods and eat smaller portions. sleep optimizes your metabolism and appetite.weight loss is about sticking with diet. Avoid sacrifice diets. Build dietary pattern you love. Video: meal timing, eating at certain times of the day can help weight loss even without cutting calories. Strategies to cut processed foods like refined sugarFacebook: https://www.facebook.com/DrGilCarvalho/Twitte Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Healthiest vegetables on Earth!! (science-backed) 21.09.2026 4min

  Fruits and vegetables are the healthiest foods on Earth. But vegetables vary tremendously in their health benefits. Today we take a quick look at the science: Which vegetable(s) take the prize of Healthiest on Earth?Previous video on healthiest fruits:https://www.youtube.com/watch?v=cjnLZ4g88YM&t=33sReferences:https://academic.oup.com/jn/article/133/9/2812/4688193https://www.sciencedirect.com/science/article/pii/S0308814604000366https://www.sciencedirect.com/science/article/pii/S0308814608006419 (full-text: https://www.richardbeliveau.org/wp-content/uploads/233.Boivin.pdf)legumes and survival:http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.538.8279&rep=rep1&type=pdfclassic video on veggie health benefits by Dr. Greger:https://nutritionfacts.org/video/1-anticancer-vegetable/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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  Bryan Johnson´s $2M Anti-AgingPlan, Fact-Checked 21.09.2026 31min

  Bryan Johnson´s diet blew me away. Here´s the ups and downs.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:CALERIE trialhttps://www.thelancet.com/journals/landia/article/PIIS2213-8587(19)30151-2/abstracthttps://pmc.ncbi.nlm.nih.gov/articles/PMC10148951/Eating earlyhttps://www.sciencedirect.com/science/article/pii/S0261561425000950Salthttps://pmc.ncbi.nlm.nih.gov/articles/PMC7603209/Optimal Diet for Aginghttps://www.nature.com/articles/s41591-025-03570-5https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889Adventistshttps://pmc.ncbi.nlm.nih.gov/articles/PMC4191896/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 Bryan Johnson1:48 Calories5:59 Protein9:23 Fasting & timing12:10 Staple Meals14:05 Salt18:49 Vegan vs Meat20:49 Supplements & Drinks22:59 5 rules Learn more about your ad choices. Visit megaphone.fm/adchoices
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  The Deal with Dairy 21.09.2026 5min

  Why is dairy so confusing?! Is it healthy or not? A look at the factors behind dairy and health. 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:full podcast: https://sigmanutrition.com/episode390/https://academic.oup.com/ajcn/article/104/5/1209/4564387Disclaimer: 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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  Is cholesterol level just genetics? 21.09.2026 6min

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:FH prevalencehttps://www.ncbi.nlm.nih.gov/m/pubmed/25612857/Rate of hypercholesterolemia in the UShttps://www.cdc.gov/cholesterol/cholesterol_education_month.htmdietary pattern associates with cholesterol levels:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916209/https://veganhealth.org/cardiovascular-disease-markers-in-vegans/#cholesterol-EPICvery healthy diet drops LDL by 30% in 7 days:https://link.springer.com/article/10.1007/s11883-004-0091-9portfolio diet (plant sterols, plant protein, fiber, nuts):https://www.sciencedirect.com/science/article/pii/S003306201830094Xhttps://jamanetwork.com/journals/jama/article-abstract/1104262https://www.ncbi.nlm.nih.gov/pubmed/11288049lowering ur cholesterol. Is it possible??I hear it a lot that cholesterol levels are genetic so there’s nothing we can do. There is a genetic form, called familial hypercholesterolemia. less than 1% of ppl have it. how many have high cholesterol? 50% of adults…so clearly the vast majority who have high cholesterol… don’t have FH.but maybe genetics still determines cholesterol levels so they’re fixed?if it’s food-related, cholesterol levels might vary with diet. If its all genes, cholesterol will stay the same regardless of dietPpl on typical western diet, cholesterol averages 204. ppl who eat no animals, no dairy, no eggs had the lowest cholesterol.Does that mean you can never eat meat again if you wana have good cholesterol? Not necessarily. we need to look at cholesterol levels in the SAME people on different foods.If cholesterol level of each person changes with diet, then it cant all be genetics. regular people on a really healthy diet, cholesterol comes down 30%. 7 days of eating healthy your cholesterol drops like a rock. what is that diet that drops your cholesterol in a few days? the Portfolio diet, very low in saturated fat, no cholesterol.And it Works great to lower Cholesterol levels.And as I’ve shown before, my own cholesterol dropped sharply when I started eating like that. some eat super healthy and STILL have high cholesterol. But those extremes are the exceptions. For most of us, high cholesterol is a choice. people with skyhigh cholesterol debating whether its worth trying to change their diet... Just try it! what do you have to lose?Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. Learn more about your ad choices. Visit megaphone.fm/adchoices
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  What Artificial Sweeteners do to your Microbiome | New Trial 21.09.2026 16min

  News on sweeteners & the microbiome just dropped.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.nature.com/articles/s42255-025-01381-zhttps://www.nature.com/articles/nature13793https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00976-whttps://diabetesjournals.org/care/article/45/8/1917/147303https://pubmed.ncbi.nlm.nih.gov/36056917/https://www.mdpi.com/2072-6643/16/7/963https://www.nature.com/articles/s41366-024-01673-6Disclaimer: 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 sweetener trial1:50 Sugar intake2:31 Results3:46 Dropouts4:26 Microbiome6:19 Side effects6:43 Glucose, Liver8:21 Funding9:28 Gaming it?11:22 Bottomline Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Understanding THIS avoids Heart Disease | LDL controversy | Cardiology Expert Ron Krauss MD 21.09.2026 1h 39min

  Heart disease expert Dr Ron Krauss: LDL, Heart Disease & DietConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:LDL size & heart disease: https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehaf207/8118996https://www.sciencedirect.com/science/article/abs/pii/S0021915006002590genetics of LDL: https://elifesciences.org/articles/58361autopsy data: https://www.ahajournals.org/doi/pdf/10.1161/01.ATV.11.5.1209LDL & artery wall: https://pubmed.ncbi.nlm.nih.gov/14557416/PESA: https://www.jacc.org/doi/10.1016/j.jacc.2017.10.024Disclaimer: 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 Krauss0:59 Causes of Heart Disease 1:52 Preventing Heart Disease5:53 Cholesterol & LDL8:35 Small & large LDL20:43 Are large LDL harmless?29:48 small LDL and the artery wall32:30 LDL size vs number52:39 Genetics1:01:32 Statins1:03:00 lp(a)1:11:11 Heart disease in Lean people?1:18:21 Autopsy data1:22:11 Should I increase my LDL size?1:24:52 Best & worst foods for Heart Health1:31:45 Summary Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Cholesterol is NOT the best metric for heart disease 21.09.2026 13min

  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:full podcast:https://www.youtube.com/watch?v=8jg9devGbkUDisclaimer: 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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  Doctor reviews the Mediterranean Diet 21.09.2026 11min

  Is the Mediterranean Diet as healthy as they say? Let's look at the pros and cons of the Mediterranean diet and tips to save time and money on a Mediterranean diet. the Mediterranean diet evokes a romantic image of tradition, sophistication and health. and the Mediterranean diet seems to get all the critical acclaimUS News ranking placed the Mediterranean diet at #1 for 4 years in a rowso what is it about the Mediterranean diet that has experts so fired up?pros and cons of the Mediterranean dietMediterranean diet pro #1 is sciencestudies have linked the mediterranean diet to a number of health benefitsLyon: the Mediterranean diet cut overall cardiovascular risk in half and cardiac deaths by 2/3speople suffering with depression fed a mediterranean diet had improved moodthe foods that make up the Mediterranean diet are vegetables, fruits, legumes, nuts, beans, cereals, fish, and unsaturated fats like olive oil, all of which are consistently tied to health benefits foods tied to health concerns, like red and processed meat and ultraprocessed foods, are minimized in traditional Mediterranean dietsthe 2nd point in favor of the Mediterranean diet is history Classical Mediterranean populations recorded great health. provides confidence regarding long-term safetyThe 3rd upside is that the mediterranean diet is Sustainablethe mediterranean diet doesn’t cut out any major food groups, so it may be an easier transition science, population data and sustainability are the reasons experts like the Mediterranean dietAHA, Harvard and mayo clinic all give the mediterranean diet their seal of approvalMediterranean diet pro #4 is EnvironmentThe mediterranean diet relies more on plant foods and less on red meat & dairy, thereby reducing its carbon footprintMediterranean diet pro #5 is flexibility the Mediterranean diet is named after the mediterranean region. so the Mediterranean diet varies by country and region.There’s vegan Mediterranean, low carb mediterranean diet, no oil mediterranean dietjuice cleanse Mediterranean, Mediterranean for ur blood type… just kiddingIf there’s no olive oil, is it really mediterranean? flexibility is keycons of mediterranean diet:flexibility of Mediterranean diet can be taken too far. when scientists talk about mediterranean diet it’s the classical version not the modern way they eat in the Mediterraneansecond downside of mediterranean diet: Calories3rd caveat of the mediterranean diet: Cost Some of the typical foods of the mediterranean diet can be pricey. Fish, nuts seeds, extra virgin olive oil can all add upThe 4th downside of a mediterranean diet is Timeis the mediterranean diet for you?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.ahajournals.org/doi/pdf/10.1161/01.cir.99.6.779https://www.tandfonline.com/doi/full/10.1080/1028415X.2017.1411320https://iopscience.iop.org/article/10.1088/1748-9326/aa6cd5/pdfhttps://www.eatingwell.com/article/2058271/vegan-mediterranean-diet-plan/https://www.eatingwell.com/article/7669444/low-carb-mediterranean-diet-plan/https://www.sciencedirect.com/science/article/pii/S2667032121000159https://www.ifsbulk.com/wholesale-healthy-snacks-612https://www.ifsbulk.com/wholesale-flax-seeds-596Disclaimer: 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 Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Doctor Fact-checks Andrew Huberman´s Most Controversial Health Claims 21.09.2026 29min

  Huberman Lab´s views Examined. Testosterone, Caffeine, Cold Plunges,Dopamine, AG1Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:Fadogia & Testosterone:https://consensus.app/search/fadogia-agrestis-safety-and-toxicity/ZpZgTIjCRpi4ZtwiDn-ixQ/https://www.sciencedirect.com/science/article/abs/pii/S0378874107005296https://pubmed.ncbi.nlm.nih.gov/16281088/Caffeine https://pmc.ncbi.nlm.nih.gov/articles/PMC10930107/https://www.nature.com/articles/s41598-021-98376-zhttps://pmc.ncbi.nlm.nih.gov/articles/PMC2257922/Cold & Dopamine:https://pubmed.ncbi.nlm.nih.gov/10751106/https://navinetics.com/wp-content/uploads/2021-Cocaine-Induced-Changes-of-Nucleus-Accumbens-Dopamine-Concentration-Using.pdfAG1:https://pmc.ncbi.nlm.nih.gov/articles/PMC12481523/https://cdn.nutrition.org/article/S2475-2991(25)02868-9/fulltextDisclaimer: 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 Huberman1:02 Testosterone6:00 Cold plunges & Dopamine13:10 Caffeine delay16:49 AG121:11 Final thoughts Learn more about your ad choices. Visit megaphone.fm/adchoices
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  Cavemen ate cereals?! (and what that means for us!) 21.09.2026 13min

  New findings show Neanderthals ate abundant starch and grains. Are ancestor diets useful for our food decisions? Should we eat like our ancestors?New fossil findings on ancestor diets. We have this visual of cavemen hunting wooly mammoth and eating large chunks of meat around a fire. But new Neanderthal fossils and“analysis of their dental tartar (hardened plaque) reveal a varied diet, rich in cereals, which may have contributed to brain growth”new study of Neanderthal fossils also examined their teeth, “hominid oral microbiome by analyzing dental biofilms”. so dead oral bacteria stuck to their teeth. plaque hardens and preserves leaving “Archaeological dental calculus". bacteria in their mouths suggest what neanderthals atebacteria that consume sugar on the teeth of Neanderthals show they were eating starchy foods. Neanderthals ate grasses and tubersmodern hunter-gatherers: often the gathering that ends up providing a substantial portion of the calories”Maybe call them gatherer-hunters?our ancestors adapted to starch around the time they needed sugars to fuel expansion of their brainshominids ate cereals and starch. but Neanderthals went extinct! but same oral bacteria in homo sapiens “supports importance of starch-rich foods in Homo evolution.”Ancestor diets dont tell us which foods are healthiest. cavemen diets may be best for us. or not.ancestor diets should shape our evolution and we should be ‘adapted’ to it, right? saying otherwise is neglecting evolution?evolution doesn’t care what happens in our 50s. little evolutionary pressure food pushing us through childhood yet increasing disease risk in older age would be great evolutionarily but bad for modern goalspossible based on what cavemen ate. we cant assume health effect of foods from ancestor diets. more informative than ancestor diets.can a food be bad if our ancestors ate it? it may not be subject to evolutionary pressuremaking it to adulthood has stronger evolutionary weightwe shouldn't try to justify our dietary preference with cavemen. Their diet wasnt vegan, low carb or paleo“The Paleo diet' is really unrelated to the Paleolithic” cavemen are more exciting but not informative. that cavemen ate starch and grains doesn’t tell us if those foods are healthy. decisions shouldn't hinge on what cavemen ate ages agoConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.theguardian.com/science/2021/may/08/remains-of-nine-neanderthals-found-in-cave-south-of-romehttps://www.pnas.org/content/118/20/e2021655118https://www.sciencemag.org/news/2021/05/neanderthals-carb-loaded-helping-grow-their-big-brainshttps://blogs.scientificamerican.com/observations/humans-feasting-on-grains-for-at-least-100000-years/https://www.nationalgeographic.com/culture/article/ancient-oat-discovery-may-poke-more-holes-in-paleo-diethttps://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.htmlhttps://www.who.int/news-room/fact-sheets/detail/healthy-diethttps://www.businessinsider.com/neanderthals-human-ancestors-low-carb-paleo-diet-study-2021-5Disclaimer: 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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  8 Foods That Actually Fix Your Gut (Not Probiotics) 21.09.2026 23min

  8 Foods I Eat as a Doctor for Gut Healthfull IBS video: https://youtu.be/FdQexSS0lOgSubscribe 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:Prunes https://onlinelibrary.wiley.com/doi/abs/10.1111/apt.12913Stanford trial https://med.stanford.edu/nutrition/research/completed-studies/fefifo.htmlKefirhttps://link.springer.com/article/10.1007/s13197-021-05139-9https://pubmed.ncbi.nlm.nih.gov/34280689/https://pmc.ncbi.nlm.nih.gov/articles/PMC12554242/Beta-glucanhttps://www.sciencedirect.com/science/article/pii/S2950194625001621https://www.sciopen.com/article/10.26599/FSHW.2024.9250278Oatshttps://www.tandfonline.com/doi/abs/10.1080/10408398.2024.2382352Berrieshttps://pubs.rsc.org/en/content/articlehtml/2020/fo/c9fo01634ahttps://pubmed.ncbi.nlm.nih.gov/34977111/https://pubmed.ncbi.nlm.nih.gov/27006201/Pulseshttps://link.springer.com/article/10.1007/s00125-009-1395-7 https://www.sciencedirect.com/science/article/abs/pii/S0939475309002117 https://academic.oup.com/ajh/article/27/1/56/142475 https://www.sciencedirect.com/science/article/pii/S0955286324001505https://www.sciencedirect.com/science/article/abs/pii/S027153172200077XResistant Starchhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10085630/Walnutshttps://pmc.ncbi.nlm.nih.gov/articles/PMC5852820/https://pmc.ncbi.nlm.nih.gov/articles/PMC5991202/Kiwihttps://pmc.ncbi.nlm.nih.gov/articles/PMC9572406/https://onlinelibrary.wiley.com/doi/10.1155/2022/7596920Disclaimer: 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 Gut health0:57 Constipation solution2:32 Fermented4:58 Prebiotics14:52 Hype16:47 2 step plan Learn more about your ad choices. Visit megaphone.fm/adchoices