Nutrition Made Simple!

Nutrition Made Simple!

The science of healthy eating broken down... in bite-size pieces. Myth-busting. Fact-checking.Tasty, healthy food doesn't need to be complicated. Whether mediterranean, omnivore, pescaterian, vegetarian, vegan, keto, low carb or high carb, healthy nutrition can be simple and fun.Nutrition Made Simple and Dr. Carvalho have no sponsors, affiliate deals or any ties to pharmaceutical or any other industry. Our content is fully independent.All business inquiries please note: Our policy is to eschew all for-profit arrangements (sponsorships, affiliate deals, discount codes etc). We are unable to partner with any brands or products. We hope you understand. Remaining independent and disinterested is a central part of Nutrition Made Simple's mission to provide clarity for the public.Links:Click to Subscribe: https://www.youtube.com/channel/UCosmc75v-B2Dk7GWyEyFFMw?sub_confirmation=1Twitter: https://twitter.com/NutritionMadeS3Facebook: https://www.facebook.com/DrGilCarvalho/TikTok: https://www.TikTok.com/@nutrition.made.simpleInstagram: https://www.instagram.com/gilcarvalho.md/

  1. 24 min ago

    How to Boost your Testosterone Naturally (up to 2x!)

    Science-backed ways to boost Testosterone Naturally, no Pills neededConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Weight/Fat loss:https://pubmed.ncbi.nlm.nih.gov/23482592/https://pmc.ncbi.nlm.nih.gov/articles/PMC11745839/https://pmc.ncbi.nlm.nih.gov/articles/PMC5535048/Sleep:https://pmc.ncbi.nlm.nih.gov/articles/PMC4445839/https://pubmed.ncbi.nlm.nih.gov/21632481/Exercise:https://pubmed.ncbi.nlm.nih.gov/21058750/https://pubmed.ncbi.nlm.nih.gov/15705052/https://link.springer.com/article/10.2165/00007256-200535040-00004VitD:https://pubmed.ncbi.nlm.nih.gov/21154195/https://pubmed.ncbi.nlm.nih.gov/28938446/Zinc:https://pubmed.ncbi.nlm.nih.gov/8875519/Dietary Fat:https://pubmed.ncbi.nlm.nih.gov/33741447/https://pubmed.ncbi.nlm.nih.gov/9076671/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 Boosting testosterone0:42 Fat loss2:27 Sleep3:20 Best Exercise3:50 Key Nutrients4:51 Dietary Fat5:37 Cholesterol6:45 Overall Diet Learn more about your ad choices. Visit megaphone.fm/adchoices

    How to Boost your Testosterone Naturally (up to 2x!)

  2. 1 hr ago

    Scientist Answers: do Eggs raise your Cholesterol??

    Do eggs raise our cholesterol? Why are eggs, cholesterol and heart disease so controversial? A look at the evidence and sources of confusion on eggs, dietary and blood cholesterol.A lot of you asked about eggs and cholesterol. There’s a lot of confusion around eggs so let's focus on whether eggs raise blood cholesterol. Eggs have a lot of cholesterol but does that mean eating them raises my cholesterol levels? College students ate a large egg every day for three weeks and ended up with higher LDL-cholesterol, that’s the ‘bad’ cholesterol. Maybe they ate something else that raised their cholesterol? Can we give people eggs without them even knowing it? Scientists gave people egg or egg substitute (four times less cholesterol). When people start off with eggs their blood cholesterol level shoots up, switch them to the substitute, their cholesterol drops. If we start them off with the egg substitute cholesterol goes down a bit from baseline, switch to real eggs, cholesterol shoots up (and volunteers didn’t know when they were eating egg)Meta-analyses confirm eating cholesterol tends to raise our blood cholesterol levels. But the effect of food on our cholesterol level depends on context. If your cholesterol levels are low, the more cholesterol you eat, everything else being equal, the higher your blood cholesterol level will tend to go. But as you get to higher blood levels, the effect peters out.Let’s say i want to prove that eggs don’t affect blood cholesterol levels. How can I do the experiment to get that result? 1) Take someone who already eats a lot of cholesterol and has high blood cholesterol, and ask if adding a little bit more in their diet makes a difference? Probably not2) compare eggs to something that also raises cholesterol. Like red meat or butter (high in saturated fat). My cholesterol level is affected by the cholesterol I eat, but also saturated fat, unsaturated fats, fiber etc.3) acknowledge that LDL-cholesterol goes up with eggs but argue that’s fine because HDL-Cholesterol also goes up. if you saw our video on LDL and HDL you may remember raising HDL-cholesterol doesn’t affect heart disease risk so this argument is not compellingThe egg industry funds many of the studies.So eggs raise our cholesterol levels in general. Is it okay to eat eggs or not?Example A: good health, great cholesterol levels, eats an egg here and there because he likes it. B: lipids are out of whack, high cholesterol, eats five eggs a day because he thinks he “needs the protein”. So are eggs good or bad? Eggs aren’t necessary but it’s also not true that if your diet includes some eggs it’s automatically unhealthy.I don’t eat eggs personally but at the end of the day it’s less about specific foods and more about the overall dietary pattern. A diet high in saturated fat and cholesterol will raise your cholesterol, with or without eggs, and a diet high in fiber and unsaturated plant fats will have the opposite effect, even if you sometimes eat eggs.People often ask about Egg whites. In all likelihood they won’t raise your blood cholesterol as much (they lack the fat and cholesterol fraction). But when people ask about egg whites it’s often rooted in the notion that we need massive amounts of protein from specific foods like eggs. So if you eat egg whites here and there because you enjoy them and you’re generally healthy I don’t see a problem but if you’re slamming egg whites as a staple source of protein because you’re stressing out about getting enough protein, chances are you don’t need to. our society’s protein fixation is not conducive to health. In this video we covered LDL, HDL and what they mean and this one goes over the best foods your cholesterol.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferen Learn more about your ad choices. Visit megaphone.fm/adchoices

    Scientist Answers: do Eggs raise your Cholesterol??

  3. 2 hr ago

    Scientist reacts to Carnivore Doctor on Joe Rogan | Part II

    Dr. Paul Saladino's claims on the Joe Rogan podcast. Part II of the fact-check. Yet another Joe Rogan podcast touching on nutrition...109:38 as long as you have high HDL, increasing LDL has very little risk. very little cardiac risk.common idea that HDL-c makes up for high LDL-c. this idea of the protective HDL-C comes from correlation studies. bag 2. when it was tested directly, in randomized clinical trials, bag 3, raising HDL-C did not improve cv risk. meta-analysis of 39 clinical trials:“observational studies suggest a simplistic hypothesis for HDL-cholesterol, that increasing it would reduce cardiovascular events, but substantial trials do not support this concept”genetic studies confirm that higher or lower HDL-C determined genetically didn’t change cv risk bottomline, for heart disease, raising HDL-C probably does nothing and certainly does not make up for high LDL-CLDL-cholesterol and triglycerides are helpful markers but it's well understood that the real cause of heart disease is the number of lipoproteins, the vehicles that carry cholesterol and triglycerides. In most people, high LDL-C and high triglycerides indicates high concentration of lipoproteins, but some people are exceptions and may have high lipoproteins but normal LDL-C or vice versa.111:21 insufficient evidence to say high LDL in someone who is metabolically healthy is the same as in someone who is metabolically unhealthy. we’re acknowledging high LDL-cholesterol is a problem, but maybe if I’m metabolically healthy, if the high cholesterol is the only issue, maybe I'm an exception? meta-analysis: lowering LDL-cholesterol in different contexts. ‘there was a reduction in cardiovascular events (heart attacks, strokes) in people with diabetes which was similar to the effect observed in those without diabetes” and “There was a reduction in mortality with lower LDL cholesterol in people with diabetes, which was similar to the reduction in those without diabetes”. they conclude “Among all trials, the effects of cholesterol-lowering were similar with or without diabetes”So whether they had diabetes or not, they benefited by bringing ldl-c down to normal levels.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:HDL-C: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103514/LDL-C and context:https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(08)60104-X/fulltexthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774022/https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1105661www.sciencedirect.com/science/article/abs/pii/S0140673605673941https://search.proquest.com/openview/c8e265fd285df54d6569bffc036e10f4/1https://www.sciencedirect.com/science/article/pii/S0140673610613505https://www.kidney-international.org/article/S0085-2538(17)30725-1/fulltexthttps://www.sciencedirect.com/science/article/pii/S0140673610621745https://jamanetwork.com/journals/jama/fullarticle/2749533Minnesota and Sydney:https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510https://www.ahajournals.org/doi/abs/10.1161/01.atv.9.1.129CAC: https://academic.oup.com/jcem/article/105/12/dgaa674/5909161RCTs on plants:https://pubmed.ncbi.nlm.nih.gov/15867404/https://academic.oup.com/jn/article/149/9/1565/5512736https://www.ahajournals.org/doi/full/10.1161/01.CIR.103.13.1823https://www.nejm.org/doi/full/10.1056/NEJMoa1800389https://pubmed.ncbi.nlm.nih.gov/29215971/https://www.nejm.org/doi/full/10.1056/nejm199704173361601https://academic.oup.com/ajcn/article/111/2/307/5675325https://academic.oup.com/ajcn/article/99/3/479/4577353https://academic.oup.com/ajcn/article/92/4/733/4597497https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221555/https://science.sciencemag.org/content/359/6380/1151.abstracthttps://jamanetwork.com/j Learn more about your ad choices. Visit megaphone.fm/adchoices

    Scientist reacts to Carnivore Doctor on Joe Rogan | Part II

  4. 3 hr ago

    Instant Coffee — Time Saver or Health Hurter?

    Instant coffee is convenient. But is it unhealthy?Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:antioxidant content:www.sciencedirect.com/science/article/abs/pii/S0308814608012454acrylamide:https://pubmed.ncbi.nlm.nih.gov/24325083/https://pubmed.ncbi.nlm.nih.gov/18807914/https://www.tandfonline.com/doi/abs/10.1080/03067319.2022.2076225heart disease:https://academic.oup.com/eurjpc/article/29/17/2240/6704995https://pubmed.ncbi.nlm.nih.gov/36162818/liver cancer:https://pmc.ncbi.nlm.nih.gov/articles/PMC6738036/death:https://pmc.ncbi.nlm.nih.gov/articles/PMC6143111/chronic liver disease:https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-021-10991-7Disclaimer: 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 Instant vs Ground Coffee0:25 Antioxidant Activity0:49 Acrylamide1:24 Caffeine1:59 Cholesterol2:24 Flavor2:54 Heart disease3:30 Cancer3:45 Risk of Death4:05 Chronic Liver Disease, Alzheimers4:19 Additives4:33 Takeaways5:16 Additional tips Learn more about your ad choices. Visit megaphone.fm/adchoices

    Instant Coffee — Time Saver or Health Hurter?

  5. 4 hr ago

    Your Gut Microbiome: 3 Facts that will BLOW your Mind

    Meet your gut microbiome, the microbes in your gut. The microbiome can help you lose weight, fight inflammation and prevent diabetes. A look at 3 mind-blowing facts about the gut microbiome.Today we look at our microbiome, the bugs in our gut. It can help us lose weight and avoid disease. How do we keep our microbiome in good shape to improve our health?5 mind-blowing facts about the gut microbiome.We are made up of both human and microbial cells, and the microbes may actually be the majority. 99% of the genes we carry are in our microbiome. All the genes in our body, human or microbial, can impact our health.Why do all these bacteria hang on to us? Fiber isn't excreted unchanged. The soluble fiber in our food gets fermented and broken down by the bacteria in our gut.Our microbiome can help with weight loss. We think fiber is just bulk. Bacteria break down fiber to produce short chain fatty acids. Soon everyone will know about short chain fatty acids.Do you sometimes overeat? Microbiome to the rescue. Short chain fatty acids help us eat less. Short chain fatty acids cause the cells in our gut wall to produce hormones that reduce our appetite.In rodents short chain fatty acids cross the gut wall and influence the brain to reduce appetite. So our microbiome and short chain fatty acids help us feel satiated with less food.Our microbiome also helps us fight disease. Our microbiome eats fiber and produces short chain fatty acids. Short chain fatty acids feed our gut wall and prevent leaky gut, fight inflammation and reduce our risk of colon cancer. They can also protect us against diabetes.Scientists took people with diabetes and fed them a high-fiber diet rich in whole grains. The high-fiber, whole grain-rich diet was more effective at lowering blood sugar. This effect was tied to specific gut bacteria.Fiber and short chain fatty acids can help with weight loss. Hormones produced by gut wall in response to short chain fatty acids also regulate insulin and glucose metabolism. It’s amazing that the bugs in our gut can help us fight diabetes and that eating more fiber can get our microbiome fired up.Ok, Microbes are alright. Growing a strong microbiome can be as simple as feeding it. including a variety of fiber sources in your diet. Another great tool are fermented foods. They include fiber as well as bacteria. More on gut health in this video on irritable bowel or IBS.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.cell.com/cell/fulltext/S0092-8674(16)30592-Xweight loss RCT: https://gut.bmj.com/content/64/11/1744.shorthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4751088/diabetes RCT: https://science.sciencemag.org/content/359/6380/1151.abstracthow to make your own kombucha: https://www.thekitchn.com/how-to-make-kombucha-tea-at-home-cooking-lessons-from-the-kitchn-173858how to make your own plant milk yogurt:https://nutritionrefined.com/almond-milk-yogurt/https://www.allrecipes.com/article/how-make-vegan-yogurt/Stock Video by Pressmaster from PexelsDisclaimer: 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

    Your Gut Microbiome: 3 Facts that will BLOW your Mind

  6. 5 hr ago

    Is Olive Oil Good For You? | The Skinny on Oil

    Is Olive Oil good for you? Does it harm artery function, i.e. is olive oil bad for you? An objective look at the evidence on health effects of olive oil. Good or bad? Healthy or harmful? Let's find out.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 @toplandmediaIs olive oil good for you? Olive oil has a heart-healthy reputation, but studies suggest a negative effect on our arteries after eating olive oil. So is olive oil is bad for you? Tricky to label things good or bad based on individual tests.Olive oil can lower inflammatory molecules.We decide if something is good for us or bad for us from all the evidence. Olive oil improves FMD long-term: "FMD was increased in individuals subjected to olive oil”Olive oil and heart disease? People who eat more olive oil have lower risk. Is olive oil good for you then? Maybe people who eat more olive oil also eat more salad and that makes them healthier not the oil per se.What we need is to split people randomly and ask half to eat more olive oil. PREDIMED looked at Mediterranean diets supplemented with nuts or olive oil. Other studies indicate that olive oil can improve glucose levels and prevent oxidative stress.We can be skeptical that olive oil is good for us. But hard to make a case that olive oil causes heart disease or olive oil is bad for us. I’m not pro or against olive oil. Olive oil is high in calories, right? Olive oil is not fattening per se. Some people eat a lot of olive oil and lose weight. Olive oil adds calories, but that doesn’t mean the oil is bad for you. Eliminating oils can cut calories for some, others can maintain a healthy weight while eating oil.But isn’t olive oil really high in saturated fat? Doesn’t that mean olive oil is bad for us? If we’re excluding olive oil because of saturated fat we have to exclude some nuts too.This idea of olive oil is bad for you goes back to shrinking of plaque on low-fat diets. If u have established heart disease and you want to play safe, no olive oil, ok.But does that mean we have to tell the whole world that olive oil is poison? In this paper the authors put olive oil in the beneficial group. They suggest olive oil is good for you. The evidence does not say olive oil is bad for us, period. It depends on a lot of factors What about Blood lipids? In some trials adding olive oil had no effect, others show nuts lowering cholesterol and triglycerides more than olive oil. If you have olive oil and great blood lipids, ok. But if you have cholesterol issues, olive oil is something you may want to try playing withSmoke point: oil starts to burn. Heating olive oil increases AGEs. Cooking olive oil 5mins increased AGEs. One option: add olive oil after cooking.If you have olive oil, go with Extra virgin. More benefits with polyphenol-rich oil as opposed to the refined versions like light olive oil.For most people, more olive oil would be an upgrade… Vicious nutrition wars over olive oil. Nobody needs olive oil. Is olive oil good for you or bad for you? It's less about the oil and more about the you.References:Olive oil and FMD https://www.sciencedirect.com/science/article/pii/S0735109700008962https://www.mdpi.com/2072-6643/7/9/5356/htmexercise / sleep and FMD:https://bit.ly/30lHFnJhttps://www.tandfonline.com/doi/full/10.3109/07420528.2012.654554other effects of olive oil:https://www.nature.com/articles/ejcn20118https://www.nature.com/articles/nutd201523https://bit.ly/2AS7wJChttps://bit.ly/3dJWBjtsex and blood pressure:https://pubmed.ncbi.nlm.nih.gov/949020/FMD and CV risk: https://bit.ly/3f2NuLeolive oil and heart disease/mortality:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4198773/https://academic.oup.com/ajcn/article/96/1/142/4571420htt Learn more about your ad choices. Visit megaphone.fm/adchoices

    Is Olive Oil Good For You? | The Skinny on Oil

  7. 6 hr ago

    Doctor Reacts to Mean Comments

    These are the nastiest comments I´ve ever gotten :(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 @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 Poison1:08 Fit vs fat3:21 Shilling4:20 Establishment6:43 Anecdotes8:03 Too simple vs not enough9:01 Pharma9:51 Face is wrong11:06 Fraud12:14 Not a scientist Learn more about your ad choices. Visit megaphone.fm/adchoices

    Doctor Reacts to Mean Comments

  8. 7 hr ago

    This Protein Causes Heart Disease - Measure It For FREE

    This formula estimates your ApoB without another blood testConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0051607https://www.sciencedirect.com/science/article/pii/S0021915025000760Disclaimer: 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

    This Protein Causes Heart Disease - Measure It For FREE
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About

The science of healthy eating broken down... in bite-size pieces. Myth-busting. Fact-checking.Tasty, healthy food doesn't need to be complicated. Whether mediterranean, omnivore, pescaterian, vegetarian, vegan, keto, low carb or high carb, healthy nutrition can be simple and fun.Nutrition Made Simple and Dr. Carvalho have no sponsors, affiliate deals or any ties to pharmaceutical or any other industry. Our content is fully independent.All business inquiries please note: Our policy is to eschew all for-profit arrangements (sponsorships, affiliate deals, discount codes etc). We are unable to partner with any brands or products. We hope you understand. Remaining independent and disinterested is a central part of Nutrition Made Simple's mission to provide clarity for the public.Links:Click to Subscribe: https://www.youtube.com/channel/UCosmc75v-B2Dk7GWyEyFFMw?sub_confirmation=1Twitter: https://twitter.com/NutritionMadeS3Facebook: https://www.facebook.com/DrGilCarvalho/TikTok: https://www.TikTok.com/@nutrition.made.simpleInstagram: https://www.instagram.com/gilcarvalho.md/

Information

  • Creator
    Nutrition Made Simple!
  • Years Active
    2026
  • Episodes
    168
  • Rating
    Clean