Skip to content
Sign in
Artwork for Nutrition Made Simple!
BusinessHealth & FitnessScience

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=1
Twitter: https://twitter.com/NutritionMadeS3
Facebook: https://www.facebook.com/DrGilCarvalho/
TikTok: https://www.TikTok.com/@nutrition.made.simple
Instagram: https://www.instagram.com/gilcarvalho.md/

Play
Open in
  • 271 episodes
  • daily
  • Avg 14 min
  • English

Episodes 271

NewestOldestLongest
All20Unplayed20In progress0Played0
Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.
  • Today · 14 min

    #1 Meal to Reverse Belly Visceral Fat FAST

    Science-backed Best Meal to Reverse Fatty Liver and Visceral Fat In WEEKS Uploaded 06-04-26 Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 IG:@gilcarvalho.md TT:@nutrition.made.simple Animations: Even Topland @toplandmedia References: Green Mediterranean Diet: https://gut.bmj.com/content/70/11/2085 Curcumin: https://www.mdpi.com/2072-6643/16/23/4150 Protein: https://pubmed.ncbi.nlm.nih.gov/32652799/ DIRECT: https://pmc.ncbi.nlm.nih.gov/articles/PMC3168743/ Healthy fats: https://www.nature.com/articles/s41430-020-00778-1 https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-replacing-ghee-with-rapeseed-oil-on-liver-steatosis-and-enzymes-lipid-profile-insulin-resistance-and-anthropometric-measurements-in-patients-with-nonalcoholic-fatty-liver-disease-a-randomized-controlled-clinical-trial/9EE45F2B72761228E6DD2BE5FCB8B50A https://www.sciencedirect.com/science/article/pii/S000291652302782X Resistant Starch https://www.cell.com/cell-metabolism/fulltext/S1550-4131(23)00297-8 RS2 product: https://www.alibaba.com/product-detail/Resistant-Starch-RS2-High-Amylose-70_1600992442048.html https://www.myworldhut.com/products/Hi%252dMaize-260-Resistant-Starch-All%252dNatural-Fiber-Bulk.html 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 0:00 Visceral and Liver Fat 1:10 Polyphenols 3:34 Best Proteins 5:52 Best Fats 7:32 Worst Carbs 8:39 Misleading Foods 9:22 Putting it together 10:33 Impressive Supplement Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 20 min

    Scientist explains HOW to eat like Game Changers in 2020

    Watched The Game Changers documentary and want to eat more plants? And do it in a healthy way? I cover all the basic info you need to get started and crush it in 2020. Uploaded 29-12-19 Download the infographic here: https://twitter.com/NutritionMadeS3/status/1211368039184314371 Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Join the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/ Link up with me on Twitter: https://twitter.com/NutritionMadeS3 References: Processed plant foods and disease risk: https://www.sciencedirect.com/science/article/pii/S0735109717375216 Edamame + beans + salad recipe video: https://www.youtube.com/watch?v=NjzUsZHvzRk&t=229s Red lentil curry recipe: https://gamechangersmovie.com/recipes/keema-madras/ More plant-heavy meal ideas and recipes: https://www.forksoverknives.com/recipes/ https://gamechangersmovie.com/food/recipes/ https://www.pcrm.org/good-nutrition/plant-based-diets/recipes https://www.pickuplimes.com/blog/category/Meals Attrition on plant-heavy diets: https://faunalytics.org/wp-content/uploads/2014/12/HRC-Study-of-Current-Former-Vegetarians-Vegans-Dec-2014-Tables-Methodology-1.pdf https://faunalytics.org/a-summary-of-faunalytics-study-of-current-and-former-vegetarians-and-vegans/ Simnett sauces video: https://www.youtube.com/watch?v=SzH9DNRCQgQ Chris Gardner paper on protein: https://www.mdpi.com/2072-6643/11/11/2661/htm calcium in kale and collards: https://academic.oup.com/ajcn/article-abstract/51/4/656/4695196 https://www.sciencedirect.com/science/article/pii/S0889157504000377 EPA/DHA: https://www.cochrane.org/CD005379/DEMENTIA_fish-oils-for-the-prevention-of-dementia-in-older-people https://academic.oup.com/cercor/article/24/11/3059/304487 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!. #EatMorePlants #GameChangers Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 11 min

    Intermittent Fasting for Fatty Liver | New clinical trial

    New trial looks at Intermittent Fasting for fatty liver disease. Does fasting help reduce fatty liver more than just cutting calories? A look at the effect of Time Restricted Eating in fatty liver disease. Uploaded 24-04-23 Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: 1https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802553 2-www.nature.com/articles/s41467-022-28662-5 3-https://www.cell.com/current-biology/fulltext/S0960-9822(20)31669-9 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 0:00 What is fatty liver? 0:25 New trial 2:17 Results 4:54 Caloric intake 6:14 Main takeaway 7:11 Time of eating and metabolism 8:11 Should we all fast? 8:36 Main dietary factors for health Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 20 min

    8 Food Habits Keeping You Unhealthy | STOP the Self Sabotage

    Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Uploaded 11-01-21 Eating is a routine, so we develop automatic subconscious habits that guide our day to day choices without us even realizing it. Today we’re gna take a look at 8 bad food habits that keep us unhealthy Before I realized these bad habits, I was getting unhealthy. When I replaced my bad food habits with good food habits, my health changed dramatically. you’re probably thinking it takes a lot of time to eat healthy and it’s a sacrifice, you can never eat anything you like. truth is I spend LESS time cooking and I enjoy my food more due to good habits being in place and dodging the bad habits bad food habit #1 is relying on willpower we’ve all made new years resolutions but time goes by and we go back to old habits. we put pressure on ourselves to change but don’t set up the conditions to succeed. success is less about willpower and more about skillpower. willpower instinct: great willpower is not about fighting instincts, its about harnessing them We can make our willpower battles easier by using leverage self-control is rooted in self-knowledge bad food habit #2: fear of standing out. eating is a cultural and social event It’s normal for people to notice your change of habit and ask. What if you live with people who have different habits? In some ways it strengthens the habit the 3rd habit to kick to the curb is shopping for the advice we wana hear most common health concerns, losing some weight, lowering cholesterol or glucose are doable with some tweaks to our lifestyle Bad food habit #4 is the one-size-fits-all diet. why shouldn’t our health goals be personalized? We decide to eat xyz, then we don’t stick with it and we feel like a failure. basic principles apply to everybody. Smoking isn’t healthy for anyone and neither is a diet full of ultraprocessed foods, added salt and sugar and saturated fat. But there is a lot of wiggle room If your eating plan is so strict it requires u to cheat, maybe you're going too far too fast. it’s ironic that one of the main obstacles when trying to fix our eating habits is to bite off more than we can chew Who wants to lose 3lb in a month? We wana lose 30 or 40. or overhaul our entire diet overnight The yo-yo of losing weight and putting it back is destructive. So kick the habit of choosing goals made by and for other people. 4 habits down. Bad food habit #5 is identifying with our habits We say things like I wana get fit but I just don’t like to exercise. I wana eat healthy but I just like junk food too much. our preferences are just habits we built Bad food habit #6 is confusing simple with easy Eating healthy is simple but not easy. Fresh fruits and vegetables, easy on the processed stuff. that’s 90% of nutrition. you already know how to eat healthy Bad food habit #7 is obsession with the short term the habits you built 10y ago are still with you. losing weight is good, but it’s 1 component of health. Every healthy dietary pattern will help you move towards and maintain a healthy weight, but not every diet that helps you lose weight is healthy. what goes for weight loss, goes for the obsession with muscles and six pack abs. I see people throwing their health to the wind for the promise of bigger muscles theories that you need to load up on saturated fat or cut fiber-rich foods to get buff and lean. None of that is true, you can get fit and build muscle on a health-promoting diet with adequate protein intake and the right physical activity you don’t need to compromise your long-term health to get short-term results so do not settle last bad food habit is minimizing the impact of food habits Warren Buffet: chains of habit are too light to be felt until they are too heavy to be broken. get started as soon as you can. you don’t need a grand new years resolution lik Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 8 min

    Simple At-Home Test to Measure Your Visceral Fat (Zero Cost!)

    Estimate your visceral fat in 5minutes for free with this simple science-backed test Uploaded 15-08-25 Visceral fat calculator: https://www.lih.lu/en/visceral-fat-calculator/ (NOTE: make sure to enter in metrics units or result will make no sense. Height in meters, weight in kg, waist and thigh circumference in centimeters. See below for conversions) (some viewers have reported weird results e.g. a visceral fat of zero when entering unusual body proportions e.g. a thigh circumference significantly larger than the waist. We´re attempting to clarify with the authors) formulas used: Women: 2.15 × Waist C − 3.63 × Proximal Thigh C + 1.46 × Age + 6.22 × BMI − 92.713 Men: 6 × Waist C − 4.41 × proximal thigh C + 1.19 × Age − 213.65 lb to kg converter: https://www.unitconverters.net/weight-and-mass/lbs-to-kg.htm inch to cm converter: https://www.unitconverters.net/length/inches-to-cm.htm ft to meters converter: https://www.unitconverters.net/length/feet-to-meters.htm Visceral fat index beats waist circumference alone (and is at least as good as DXA): https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20033 Visceral fat index associates with cancer deaths, cardiovascular deaths and all-cause deaths better than BMI or waist circumference alone: https://pmc.ncbi.nlm.nih.gov/articles/PMC5241265/pdf/nihms799665.pdf Visceral fat index associates with fasting glucose, HbA1c, inflammatory markers, ApoB, LDL-cholesterol, triglycerides, Metabolic Syndrome better than BMI or waist circumference alone: https://pmc.ncbi.nlm.nih.gov/articles/PMC5513780/pdf/nihms875923.pdf Visceral fat index associates with hypertension, prediabetes/diabetes: https://www.nature.com/articles/s41598-021-88587-9.pdf 2021 Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia 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 0:00 Measuring visceral fat 0:48 Waist circumference 1:40 Smart idea 3:21 2 Body measurements 4:53 Crunching the numbers Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 13 min

    I was Wrong about RFK Jr´s New Dietary Guidelines

    RFK Jr´s New Food Guidelines just dropped. They shocked everyone. Uploaded 10-01-26 Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 IG:@gilcarvalho.md TT:@nutrition.made.simple Animations: Even Topland @toplandmedia Links: Guidelines: https://cdn.realfood.gov/DGA.pdf Daily servings: https://cdn.realfood.gov/Daily%20Serving%20Sizes.pdf Guidelines website: https://realfood.gov/ 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 0:17 The Good 2:17 The Surprises 5:11 The not so good 8:28 Funding 10:00 Conclusion Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 22 min

    Saturated Fat LIES (And how to see through them)

    New study claims saturated fat is harmless after all. Here´s how to make sense of this once and for all. Uploaded 04-08-25 Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: Recent analysis: https://www.jmaj.jp/detail.php?id=10.31662/jmaj.2024-0324 Minnesota: https://www.ahajournals.org/doi/pdf/10.1161/01.ATV.9.1.129 https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510 https://ora.ox.ac.uk/objects/uuid:88eada84-ca2a-4532-a368-a19d9505a661/files/m55f7ec1f33ea125862304f45f21cc936 Cochrane: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/full 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 0:00 Who´s lying? 0:58 New study 5:27 An outlier 7:13 Followup 10:13 On and off 11:44 Age 12:46 Trans Fats 13:00 Other metas 15:00 Exclusion 16:53 Guidelines 18:04 My diet decisions Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 12 min

    The Best Salt According to Science (NOT what you think!)

    The healthiest salt you've probably never heard of! Science-backed, easy and effective, this hack can deliver results overnight with no effort or big change to your diet. Uploaded 09-05-22 excess of sodium (salt) among top 3 causes of death and disease why is sodium problematic? The more sodium, the more water our kidneys retain. This increases blood pressure, i.e. more stress on the heart, raising risk of CVD moderating sodium is associated with less CVD high sodium may raise risk of kidney disease, osteoroposis and stomach cancer so just go easy on the salt? eating salty food builds the habit, and reducing salt intensifies the taste of salt and we start preferring less salty foods is there something that makes food salty but doesn’t raise blood pressure? Turns out we have something even better. Potassium chloride. Its salty and lowers blood pressure. Potassium helps the body excrete sodium and it can also relax blood vessels directly recent trial replaced people´s salt to be lower in sodium and higher in potassium. the salt lower in sodium reduced strokes and mortality and the salt only reduced sodium 25% If salt had even less sodium, effect could be even stronger. only swapping salt (still salty) reduced total death. in the US, people eating the most sodium have higher risk of dying; higher potassium associated with lower mortality. Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://www.thelancet.com/article/S0140-6736(19)30041-8/fulltext https://www.bmj.com/content/334/7599/885.short https://pubmed.ncbi.nlm.nih.gov/3797487/ https://pubmed.ncbi.nlm.nih.gov/7148734/ https://www.nejm.org/doi/full/10.1056/NEJMoa2105675 https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1106080 Amazon links (I have no affiliation): https://www.amazon.com/Morton-Sodium-Free-Salt-Substitute/dp/B00XMZ0S9S/ref=sr_1_20 https://www.amazon.com/Sweet-Low-Nu-Salt/dp/B00N7JWM2A/ref=sr_1_5 https://www.amazon.com/Morton-Lite-Sodium-Table-2pack/dp/B079M94H6X/ref=sr_1_6 https://www.amazon.com/dp/B09885XP3L/ref=sspa_dk_detail_0r https://www.amazon.com/3-Pack-Table-Potassium-Chloride-Substitute/dp/B074JDGK81/ref=sr_1_6 check out Kevin Bass´ video on the same topic: www.youtube.com/watch?v=NCz5AmvtiZc royalty free Music by Giorgio Di Campo for FreeSound Music http://freesoundmusic.eu https://www.facebook.com/freemusicfor... https://youtube.com/freesoundmusic original video: https://youtu.be/BdGqWPkBehg 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 0:00 #1 diet hack 0:55 Excess sodium, a risk factor 2:42 Benefits of Potassium Chloride 5:14 Trying potassium salt for myself 5:51 Where to find it 7:02 How does it taste? 7:39 Can we go too far? 8:35 Where most sodium comes from Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 11 min

    Fastest Way to Lower Your ApoB

    Lower ApoB In Weeks - Best Foods, Workout and Supplement (Science-backed) Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Uploaded 17-02-26 Your ApoB is a key factor in heart disease risk, and you can significantly reduce your ApoB levels in a matter of weeks by focusing on the right strategies. This video explains the best foods scientifically proven to aid in lowering ApoB, promoting healthy eating for heart disease prevention. We also discuss a workout and supplement that can help you achieve even faster results, making it the best food to lower these cholesterol carriers. Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 IG:@gilcarvalho.md TT:@nutrition.made.simple Animations: Even Topland @toplandmedia References: https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(21)00086-6/fulltext https://journals.lww.com/md-journal/fulltext/2024/10180/effects_of_phytosterol_supplementation_on_lipid.73.aspx https://pmc.ncbi.nlm.nih.gov/articles/PMC6723959/ https://pubs.acs.org/doi/10.1021/jf051505h https://www.mdpi.com/2072-6643/17/17/2791 https://observatorio-api.fm.usp.br/server/api/core/bitstreams/4f5be84a-fcc1-4ead-9e16-d048e5a8948f/content https://www.sciencedirect.com/science/article/pii/S0026049513003879 https://www.sciencedirect.com/science/article/pii/S0002916522030076 https://pubmed.ncbi.nlm.nih.gov/27821191/ https://www.cambridge.org/core/journals/nutrition-research-reviews/article/nutritional-management-of-hyperapob/FF922E54AB1189F1AF2194888D99DA0F https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2796.2007.01806.x https://revista.nutricion.org/index.php/ncdh/article/view/985 https://link.springer.com/article/10.1007/s40265-023-01841-4 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 0:00 Regulating absorption 2:37 Type of Protein 3:02 Fat Type 3:37 Microbiome 4:28 Worst Foods 5:53 Best diets 6:58 Workout 8:07 Best Supplements Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 9 min

    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. Uploaded 10-08-20 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/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://www.cell.com/cell/fulltext/S0092-8674(16)30592-X weight loss RCT: https://gut.bmj.com/content/64/11/1744.short https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4751088/ diabetes RCT: https://science.sciencemag.org/content/359/6380/1151.abstract how to make your own kombucha: https://www.thekitchn.com/how-to-make-kombucha-tea-at-home-cooking-lessons-from-the-kitchn-173858 how 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 Pexels 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 9 min

    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? ;) Uploaded 06-12-19 Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Join the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/ Link up with me on Twitter: https://twitter.com/NutritionMadeS3 References: www.nature.com/articles/s41579-019-0256-8 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!. #Japan Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 11 min

    Are oats making you fat?

    Does eating oats cause weight gain? Do foods that cause glucose "spikes" cause fat gain? A look at the scientific evidence on these common questions. Uploaded 25-04-25 Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: meta-analyses: https://www.sciencedirect.com/science/article/pii/S0002916523052553 https://link.springer.com/article/10.1007/s00394-021-02763-1 oats vs eggs: https://www.sciencedirect.com/science/article/pii/S0167527304001391 https://www.mdpi.com/2072-6643/9/2/89 red meat vs whole grains: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0109606 long-term: https://www.nejm.org/doi/full/10.1056/nejm199510193331602 https://gut.bmj.com/content/gutjnl/50/3/332.full.pdf 2x oats with placebo: https://r.jordan.im/download/nutrition/chang2013.pdf 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 0:00 Oats and weight gain 0:43 Meta-analyses 2:30 Oats vs eggs 3:05 Red meat vs whole grains 4:09 Longer duration 4:53 Larger amount 6:44 Funding 7:34 Summary and takeaways Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 32 min

    Doctor Reveals Dramatic Transformation (40lb weight loss + FULL Bloodwork)

    How I cut my cholesterol, ApoB and triglycerides in half, step by step Uploaded 25-08-25 Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: risk calculator: https://www.lpaclinicalguidance.com/ TyG calculator: https://www.mdapp.co/tyg-index-calculator-359/ HOMA-IR thresholds: https://www.sciencedirect.com/science/article/pii/S0925443920301654#bb0645 Simvastatin lowers events and mortality: https://www.thelancet.com/pb/assets/raw/Lancet/pdfs/issue-10000/4s-statins.pdf Pitavastatin and glucose metabolism: https://www.sciencedirect.com/science/article/abs/pii/S0021915015013519 https://academic.oup.com/cardiovascres/article/118/17/3288/6541634 Simvastatin and glucose metabolism: https://onlinelibrary.wiley.com/doi/abs/10.1002/pds.4020 Statins and dementia, Alzheimer´s: https://pmc.ncbi.nlm.nih.gov/articles/PMC6078755/ 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 0:00 The worst bloods of my life 2:10 Bad cholesterol and ApoB 5:00 Glucose and Insulin Resistance 6:00 lp(a) 7:31 Calcium Score 9:00 Optimizing ApoB 11:26 Statin side effects 13:38 Stronger statin 14:30 Statins raise lp(a)! 16:27 A new statin 17:56 Liver and CK 21:55 Ezetimibe 25:56 Inflammation and overall risk Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 13 min

    The REAL cause of Heart Disease (and How to Reverse It)

    "High Cholesterol" doesn´t cause Heart Disease. This does. Uploaded 23-03-26 Formula to measure disease-causing vehicles for free: https://youtu.be/RQdL3e0cBlI How to shut down inflammation naturally: https://youtu.be/ddr51Tc3AEg Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 IG:@gilcarvalho.md TT:@nutrition.made.simple Animations: Even Topland @toplandmedia References: mismatch between cholesterol and vehicles https://pubmed.ncbi.nlm.nih.gov/22621796/ plaque reversal with diet https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(22)00122-2/abstract https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214 French trial https://pubmed.ncbi.nlm.nih.gov/7911176/ DASH https://pubmed.ncbi.nlm.nih.gov/33341413/ 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 0:00 Root Cause 4:12 The plot thickens 6:10 The nastiest players 7:09 Accelerants Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 7 min

    I´m on the Epstein List (Full Reveal)

    My name is on the infamous Epstein database. Here´s the full story. Uploaded 13-02-26 Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 IG:@gilcarvalho.md TT:@nutrition.made.simple 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 0:00 On the List 2:01 The How 3:48 Backstory Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 11 min

    Can Berberine shrink PLAQUE in your Arteries? | Fact-checked

    A look at the science on Berberine, heart disease and plaque. Uploaded 03-03-25 Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: 2022 study: https://www.nature.com/articles/s41392-022-01027-6#MOESM1 meta-analysis: https://www.sciencedirect.com/science/article/pii/S0944711323000740 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 0:00 What is berberine 0:41 Berberine and plaque 4:13 Berberine Side effects 5:05 Why Drs. don´t recommend berberine 7:46 The danger with dose Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 13 min

    "Cut Sugar!": Which Sweeteners Are Healthy? (Ranked)

    I ranked the safest and most harmful Sweeteners according to science. Uploaded 13-01-26 Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 IG:@gilcarvalho.md TT:@nutrition.made.simple Animations: Even Topland @toplandmedia References: Artificial: https://www.nature.com/articles/nature13793 https://link.springer.com/article/10.1186/s40168-020-00976-w Natural: https://pmc.ncbi.nlm.nih.gov/articles/PMC6950708/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6770957/ https://pubmed.ncbi.nlm.nih.gov/10971305/ https://www.sciencedirect.com/science/article/abs/pii/S014929180380334X https://pubmed.ncbi.nlm.nih.gov/40362742/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10079081/ https://www.sciencedirect.com/science/article/pii/S2589936824000616 https://pmc.ncbi.nlm.nih.gov/articles/PMC7919569/ Polyols: https://journals.physiology.org/doi/full/10.1152/ajpendo.00037.2016 https://pubmed.ncbi.nlm.nih.gov/19087388/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5320817/ https://www.discoveryjournals.org/medicalscience/current_issue/v25/n113/A24.pdf https://pubmed.ncbi.nlm.nih.gov/24852946/ https://www.nature.com/articles/s41591-023-02223-9 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 0:00 Sweetener Confusion 0:38 Main types 1:11 Artificial Sweeteners 3:48 Natural Sweeteners 6:39 Polyols 8:32 Ranking Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 7 min

    The MIND diet FAILS in new clinical trial

    The MIND diet was designed to optimize brain function but a new randomized trial has shaken up the field by showing NO significant benefit. A look at the MIND diet and its relevance or lack thereof. Uploaded 07-08-23 Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: 1-https://www.nejm.org/doi/full/10.1056/NEJMoa2302368 2-https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2293082 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 0:00 New trial shakes the field 1:59 How we think in science 2:55 Two options 4:27 The future Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 11 min

    Complete protein-What is it and where do I get it? (Ultimate Guide to Protein Part II)

    What is a complete protein? Which foods are complete proteins? What amino acids are found where? Uploaded 29-11-18 What are the best sources of complete proteins? In this video we explore the idea of "complete proteins", the amino acid balance of several foods and the concepts of "complementary proteins" and "protein combining". 1st video of the Series on Protein: https://www.youtube.com/watch?v=_qndZ8_6vTk References: Position of the Academy of Nutrition and Dietetics: https://sci-hub.se/https://www.sciencedirect.com/science/article/pii/S2212267216311923 Protein experts Young and Pellett: https://pdfs.semanticscholar.org/af38/9c20178e50ef0187ff3fe94cb47a401e9a8b.pdf Dr. McDougall, ‘Plant foods have a complete amino acid composition’: https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000018905.97677.1F Nimai Delgado's interview with Plant Based News: https://www.youtube.com/watch?v=2HUzxf-LPEE: 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

  • Today · 11 min

    Does Soy cause manboobs?! Gynecomastia, Testosterone, Estrogen

    Does soy cause gynecomastia aka manboobs? Do the phytoestrogens in soy lower testosterone or cause breasts on men? A look at reported cases of soy-related gynecomastia, testosterone and estrogen levels. Gynecomastia tied to foods other than soy Uploaded 19-04-21 Does eating soy cause manboobs? Gynecomastia can be caused by hormones. can soy also cause gynecomastia aka breasts on men? Soy contains phytoestrogens. estrogen after the female hormone. chemical structure similar to estrogen the manboobs story took off after a case of gynecomastia in a man drinking a lot of soy milk scientists dispute the cause of gynecomastia: “not necessarily due to the phytoestrogens” in soy. it probably was related to the soy drink, when he stopped it his gynecomastia resolved. lets say it was the phytoestrogens, how common is gynecomastia tied to soy consumption? only a couple cases tying gynecomastia to soy. 8y old boy with gynecomastia eating a lot of processed soy foods. soy nuggets, soy crumbles, soy chili. most reputable sources: soy is healthy Billions of people eating soy. tied to processed soy products not soy itself if soy caused gynecomastia Japanese men would have breasts? maybe western men cant handle the phytoestrogens? Asian men dont have breasts. randomized trial: soy with or without phytoestrogens, “no changes in breast tissue” maybe only adults can handle phytoestrogens? study: children drinking soy formula vs no soy. none of the boys developed gynecomastia; "soy protein formula in early life does not seem to produce estrogen-like hormonal effects” ok so maybe eating soy doesn’t give me manboobs, but maybe it lowers my testosterone? Rats fed phytoestrogens have lower testosterone. amount of phytoestrogen that lowered testosterone was v. high compared to normal human consumption does soy and phytoestrogen lower testosterone in humans? study found “No significant effect of soy protein or isoflavone (that’s the phytoestrogens) on Testosterone level” “neither soy protein nor isoflavones affect reproductive hormone concentrations in men” They looked at soy foods like tofu and soy milk, soy grits, soy flour as well as phytoestrogen supplements overview: “neither isoflavone supplements nor soy itself affect testosterone levels. no evidence that isoflavone affects estrogen levels in men” “isoflavones do not exert feminizing effects on men” “men can feel confident that making soy a part of their diet will not compromise their virility or reproductive health” so soy contains phytoestrogens which look like estrogen but the physiological role is different in clinical trials phytoestrogens have no effect on many biological processes known to be affected by estrogen. in some cases they even do the opposite of estrogen it’s funny that people associate soy with gynecomastia because other foods are linked to a lot more cases gynecomastia reported in young boys in Puerto rico, meat samples with higher estrogen levels suspected outbreak in Italy with gynecomastia in very young girls and boys, poultry and beef suspected to be the cause. manboobs are a very common issue in our society but they’re not coming from soy. soy is health-promoting. edamame, tempeh, tofu. Some soymilk is ok too if you're allergic or can't have soy, that’s ok, soy is not essential, you can have a healthy diet without soy we focused on gynecomastia today but we have a lot more soy material in the works. more detail on soy-based imitation meats Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://www.sciencedirect.com/science/article/pii/S1530891X20433038 https://www.endocrinepractice.org/article/S1530-891X(20)43301-4/fulltext https://www.degruyter.com/document/doi/10.1515/jpem-2020-0397/html https://academic.oup.com/jcem/art Learn more about your ad choices. Visit megaphone.fm/adchoices

Showing 1–20 of 271 episodes