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. 1 hr ago

    Doctor reveals: 7 Nutrition Facts I wish I knew earlier

    Nutrition Facts I wish I knew earlier. What are some of the nutrition facts you wish you learned years ago? Let's look at my top 7 nutrition facts, their relevance and what they reveal about food and health.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uWhat are the top nutrition facts you wish you knew long ago? Let’s look at my top 7. top nutrition facts #7Being willing to make mistakes. Trying new things in the kitchenSo true. some of my favorites I found by trying out crazy new stuff. I was always very open to making mistakes in the kitchen. Top nutrition facts #6It’s a marathon not a sprint. No fad diets, just learning to build one’s healthSo many times we want to be perfect so we never get started. Gradually building toward a healthy dietary pattern without hacks or shortcuts. It’s a fact of life and it’s a great nutrition fact as wellTop nutrition facts #5eating healthy is not the same as eating less calories. we’re fixated on weight loss and being lean. we can be lean and unhealthywhen I focused on health-promoting foods the calorie issue solved itselfTop nutrition facts #4protein is not only in ‘protein foods’we’ve been fed all these myths growing upwe can get protein from animals or plants, same for calcium and iron we can get plenty of calcium from dairy but no one told us about the #1 source (greens). Top nutrition facts #3there is no one ‘magic’ diet. Every diet guru is based on "My diet is the one true diet". It’s very appealing. A new shiny diet that delivers weight loss without effortVegan, mediterranean, paleo, low carb, low fat can all be done in a healthy wayfocus on healthy foods not diet warsTop nutrition facts #2I wish I knew not to look at nutrients in isolationSo powerful. A lot of the debate around nutrition is about single nutrientsIt’s even in the name, nutrition is about nutrients!!this microfocus confuses people and distracts from the real issue (overall health impact of a food)And I would go even one step further, beyond the food and looking at the entire dietary patternAnd Top nutrition facts #1personal preferences matter and the best diet is the one that’s healthy enough and you can stick with and enjoy long-termMost disagreements around nutrition focus on ‘what’s the best diet’. But the best diet is the one that gives you long-term healthSo use the science to point you in the right direction but how far you go and how fast you get there has to personalized because it has to work for you If you want more info here’s another video where I tackled a lot of other nutrition factsConnect 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

    Doctor reveals: 7 Nutrition Facts I wish I knew earlier

  2. 2 hr ago

    Scientist Reacts to the most Dangerous Wellness Fads

    Coffee enemas, raw meat/milk, Sun-staring or drinking urine. The craziest practices on the Internet reviewed with a scientific eyeConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:coffee enema:https://pubmed.ncbi.nlm.nih.gov/32899046/https://pubmed.ncbi.nlm.nih.gov/22249393/https://pmc.ncbi.nlm.nih.gov/articles/PMC3603218/Sun gazing:https://pmc.ncbi.nlm.nih.gov/articles/PMC1041624/Nyquil:https://www.drugs.com/medical-answers/you-overdose-nyquil-3566161/https://www.fda.gov/consumers/consumer-updates/recipe-danger-social-media-challenges-involving-medicinesRaw milk:https://edition.cnn.com/2025/08/05/health/raw-milk-florida-outbreakDisclaimer: 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 Coffee enemas1:17 Science of enemas4:00 Coffee & Health4:57 Raw meat5:46 Sun gazing7:04 Retina damage8:21 Nyquil chicken9:18 Nyquil overdose9:55 Bizarre milk11:38 Raw milk13:10 Raw milk & allergies14:07 Aged Urine15:48 Drinking urine Learn more about your ad choices. Visit megaphone.fm/adchoices

    Scientist Reacts to the most Dangerous Wellness Fads

  3. 3 hr ago

    #1 Workout to CRUSH Visceral Fat

    Best workouts to CRUSH visceral fat according to science.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://diabetesjournals.org/care/article/20/3/385/22179/Mobilization-of-Visceral-Adipose-Tissue-Related-tohttps://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12406https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2011.00931.xhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10624584/https://link.springer.com/article/10.1007/s40279-017-0807-yhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10423480/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 Losing Weight vs Losing Fat2:47 Exercise vs Diet4:42 Cardio vs Weights6:35 Cardio vs HIIT8:27 What type of HIIT9:16 High vs moderate intensity10:53 Frequency Learn more about your ad choices. Visit megaphone.fm/adchoices

    #1 Workout to CRUSH Visceral Fat

  4. 4 hr ago

    How well do you know your food? *Game show!!*

    Let’s test our knowledge of nutrition. It’s time for *Food Quiz*!!.References:Calcium bioavailability:https://sci-hub.tw/https://www.sciencedirect.com/science/article/pii/S0889157504000377Disclaimer: 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

    How well do you know your food? *Game show!!*

  5. 5 hr ago

    How to Cook Beans for Maximum Benefit | Science in the Kitchen

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

    How to Cook Beans for Maximum Benefit | Science in the Kitchen

  6. 6 hr ago

    Scientist reacts to Miley Cyrus on Joe Rogan | Omega 3

    Omega 3 fatty acids came up during Miley Cyrus' Joe Rogan appearance. A look at Omega 3 and vegan diets, best sources of Omega 3 and short vs long-chain forms of Omega 3 fats.Miley Cyrus' comments on omega3 fats on joe rogan ruffled a lot of feathers. She refers to long-chain omega 3 fatty acids. ALA is an omega 3 fat, our body can take ALA and stretch it and make longer fats like EPA and DHA. So when people talk about fish and omega 3s, they’re usually referring to the long-chain omega 3s, EPA and DHASome studies show improved cognitive function with EPA/DHA omega 3 supplementation and others show no effect so it’s not completely clear, it may be context specific or only in certain people. Anyone worried about omega 3 levels can measure them.Protein is not limiting on a vegan diet. Ethical vegans and people who go vegan for weight loss often remove the meat and dairy and just eat a small salad. so 1st suspicion is Calories. Not omegas. Doesn’t mean omegas couldn’t be an issue theoretically. There is legitimate variation in elongation of omega3 fatty acids, from ALA to the long chain forms. Maybe ancestral humans who ate fish are worse converters and vice versa.Eating a lot of saturated fat, trans fats, ratio of omega6s to omega3s, all influence elongation. Smoking also. Also it adapts to need. The less of the long form omega 3s you eat the more gets produced.If she was she getting her ALAs and her long omega 3s EPA/DHA were still low, she could be a weak converter and maybe benefit from a dietary source of long chain omega 3s. Celery is not a good source of ALAs. Common idea: avocado for the healthy fats. It has monounsaturated and omega6s but not omega 3s. Avocados are not good sources of omega 3s1 avocado: 0.17g ALA; tbsp ground flaxseeds: 1.6g. You can get ALA from flaxseeds, walnuts, chia seeds. Avocado is not in the same league. 1 avocado=170mg ALA, 26mg/ozFlaxseed=1.6g/ground tbspoon (7g). 6.4gALA/ozWalnuts=2.5g/ozChia seeds=6g/ozSo she’s right, there’s only so much avocado you can eat and It’s hard to get some fats from there. That’s not where we get your omega3s.So maybe she just wasn’t getting enough ALAs in the 1st place.Dietary sources of long chain omega 3: if you want to get a direct source of long-chain omega 3s, EPA/DHA, 1) fish, 2) fish oil, 3) algae supplements 4) fortified foods with DHAalgae don’t come with heavy metals and other marine pollutants. Other than that all sources are effective. Fish oil vs algae supplements: algae were at least as effective. Authors claim a bigger effect of the algae but what's clear is it’s at least as good as the fish oil. Algae supplements vs salmon: same bioavailability for long omega 3 forms. So they all appear equivalent for bioavailability.In farmed fish, omega 3s often come from supplements. Fish aren’t fed algae so they're given omega 3 supplements to make up for it. So the food people associate with omega 3 needs to get an omega 3 supplement...Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Omega 3s and cognitive function:https://academic.oup.com/cercor/article/24/11/3059/304487https://www.cochrane.org/CD005379/DEMENTIA_fish-oils-for-the-prevention-of-dementia-in-older-peoplehttps://www.sciencedirect.com/science/article/abs/pii/S019745801100546Xhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179753/https://journals.sagepub.com/doi/abs/10.1177/0269881115587958Omega 3 kit: https://www.algaecal.com/product/omegatest/factors affecting elongation: https://www.tandfonline.com/doi/full/10.1080/10408398.2011.596292algae oil vs fish oil: www.sciencedirect.com/science/article/abs/pii/S1756464614002229algae oil vs fish: https://pubmed.ncbi.nlm.nih.gov/18589030/Disclaimer: The contents of this video are for informational purpos Learn more about your ad choices. Visit megaphone.fm/adchoices

    Scientist reacts to Miley Cyrus on Joe Rogan | Omega 3

  7. 7 hr ago

    Eating healthy on the road | Japan

    Eating healthy is particularly hard when we're traveling or busy. So I took a little challenge: can I whip up a healthy meal, without spending too much time or money, even on the other side of the Earth? ;)Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uJoin the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/Link up with me on Twitter: https://twitter.com/NutritionMadeS3References:www.nature.com/articles/s41579-019-0256-8Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#Japan Learn more about your ad choices. Visit megaphone.fm/adchoices

    Eating healthy on the road | Japan

  8. 7 hr ago

    Can Methylene Blue supercharge your brain?

    The surprising science of Methylene Blue, memory and learning.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://psychiatryonline.org/doi/pdf/10.1176/appi.ajp.2014.13101407https://pmc.ncbi.nlm.nih.gov/articles/PMC5084971/https://associationofanaesthetists-publications.onlinelibrary.wiley.com/doi/10.1111/j.1365-2044.2005.04185.xhttps://pmc.ncbi.nlm.nih.gov/articles/PMC3265679/pdf/nihms-343124.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 Methylene Blue & memory2:47 A fascinating finding4:27 Methylene Blue put to the test6:50 Side effects8:29 Supplement contamination Learn more about your ad choices. Visit megaphone.fm/adchoices

    Can Methylene Blue supercharge your brain?
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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/

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  • Creator
    Nutrition Made Simple!
  • Years Active
    2026
  • Episodes
    163
  • Rating
    Clean