Nutrition Made Simple!

Bryan Johnson´s blood tests and list of medications contain some startling surprises

Uploaded 23-02-26

Bryan Johnson´s full blood tests and notes:
https://x.com/bryan_johnson/status/1912215143846723703

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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 Bryan Johnson
0:40 Speed of Aging
2:12 Pre-diabetic?!
5:06 Calcium score, Cholesterol, Heart Disease
11:02 Iron
12:47 Unnecessary Drugs



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Uploaded 01-10-19

References:
The new articles:
https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from
https://annals.org/aim/fullarticle/2752327/patterns-red-processed-meat-consumption-risk-cardiometabolic-cancer-outcomes-systematic
https://annals.org/aim/fullarticle/2752321/reduction-red-processed-meat-intake-cancer-mortality-incidence-systematic-review
https://annals.org/aim/fullarticle/2752329/meat-consumption-health-food-thought
https://annals.org/aim/fullarticle/2752326/effect-lower-versus-higher-red-meat-intake-cardiometabolic-cancer-outcomes
https://annals.org/aim/fullarticle/2752323/health-related-values-preferences-regarding-meat-consumption-mixed-methods-systematic

Expert commentary:
Dean Ornish (UCSF):
https://www.linkedin.com/pulse/red-meat-really-good-you-dean-ornish-m-d-/

Christopher Gardner (Stanford):
https://twitter.com/GardnerPhD/status/1178781246245109760

David Katz (Yale):
https://www.linkedin.com/pulse/meat-eating-your-health-really-news-david/

Harvard School of Public Health:
https://www.hsph.harvard.edu/nutritionsource/2019/09/30/flawed-guidelines-red-processed-meat/

Neal Barnard (PCRM):
https://www.facebook.com/NealBarnardMD/videos/1721754427958231/

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!.



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Mediterranean Diet or Low fat, which delivers the most benefit? New large trial compares a Mediterranean diet to a low fat diet for cardiovascular disease risk.

Uploaded 16-05-22

A Mediterranean diet rich in olive oil, nuts and fatty fish was compared to a low fat diet focusing on legumes, whole grains and low fat dairy.

they found 28% less cardiovascular events on the mediterranean diet than the Lower Fat diet. Some concluded it was due to the olive oil, but several foods changed.

this is another data set with good outcomes on Mediterranean diet with some olive oil. would it be just as beneficial without the olive oil? we don't know that from this study

Predimed had Low-fat diet vs 2 Mediterranean arms, 1 with extra olive oil and one with extra nuts, and both Mediterranean Arms showed similar benefit, suggesting the 2 sources of unsaturated fat are equivalent

fat isn’t bad. We can’t say it was the extra fat in the Mediterranean diet that delivered the benefit, there were other differences, but this is inconsistent with the idea that more fat is bad for the heart. The diet with the most fat had the best cardiovascular outcomes.

Unsaturated fats like olive oil show good results.
don’t like olive oil? there’s other oils, or nuts or seeds or fatty fish.

olive oil harms endothelial function?lower artery mobility after eating oil

Mediterranean diet was better for endothelial function, it improved on the Mediterranean diet

if you like olive oil, be mindful of total calories, otherwise I don’t see a problem. If you don’t like oil, not a problem, other sources of quality fat
Don’t like Mediterranean diet?, don’t do it. take the main ideas.

Fruits and vegetables, high quality fat (mostly unsaturated), high quality carbs (unrefined), and easy on the ultraprocessed stuff.

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Animations: Even Topland @toplandmedia

References:
https://www.sciencedirect.com/science/article/pii/S0140673622001222
https://link.springer.com/article/10.1007/s00394-022-02854-7
https://www.ahajournals.org/doi/full/10.1161/STROKEAHA.120.033214
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003282

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 on the Mediterranean Diet
3:15 What people actually ate
6:14 The results
8:22 Which foods delivered the benefit?
9:57 Funding
10:42 Why do scientists love the Mediterranean Diet?
11:14 Randomized Controlled Trials in nutrition
13:10 Is dietary fat bad for you?
15:23 What if you don't like the Mediterranean diet?



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RFK´s Food Guidelines just had 2 unfortunate developments

Uploaded 18-01-26

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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 Vegan diets under fire
2:10 Butter and Tallow



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Are vegan kids shorter than vegetarians and omnivores?! Recent study reports vegan children are shorter than omnivores or vegetarians. A look at the science of diet and child growth

Uploaded 28-06-21

are vegan kids shorter than omnivores?

new study looked at children eating vegetarian, vegan or omnivore diets. vegan kids were shorter than omnivores

vegans had less fat mass, lower cholesterol, lower vit D and b12 and were 3cm shorter than omnivores

no significant difference in height in the vegans if statistics are done. lower cholesterol in vegans still holds so main conclusion of the paper is that vegans have better cardiovascular profile

cause: vegan diet itself?
Less than half of vegans took b12 supplements. almost a third of vegans weren’t getting b12. only a 3rd of vegans were supplementing vitD. iron status of the vegans was also lower

if a vegan diet is planned properly, with b12, do we still see a height difference?

finland: vegans, vegetarians, omnivores. b12 intake was similar. actual b12 levels in the body adequate in all groups. iron status did not differ between vegans and omnivores

height: vegans fell in normal range; most vegetarians; most omnivores

normal height in vegan kids with appropriate b12

Germany: most vegans supplemented b12. average height was not different between vegans and omnivores

they conclude: vegetarian and vegan diets can ensure normal growth

also Germany: 88% of vegans supplemented b12, 54% supplemented vitD

prevalence of supplementation of B12 higher than Polish study

active b12 in the blood: no significant difference between vegans and omnis

most vegans getting their b12. no elevated risk for iron deficiency in vegetarians or vegans. no significant difference in height between 3 groups

older studies: some look at vegan children with intake of energy, calcium, and vitamin D below recommended amounts; conclude vegan diet can support normal growth

bottomline: 1) majority of kids on vegan/vegetarian diet appear to be of normal height

most recent studies show no differences in height between vegans vegetarians and omnivores

American academy of nutrition and dietetics: appropriately planned vegetarian and vegan diets are healthful, appropriate for all life stages

British dietetics assoc: well planned vegan diets are appropriate at all ages

Germany: insufficient evidence. don’t recommend vegan diets in pregnancy and children

France: vegan diet not recommended for infants, children and adolescents

omnivore kids: high LDL-c. omnivore kids: 14% of calories from saturated fat. vegans = 6% and vegetarians = 10

whether you're omnivore or vegan, doable to keep saturated fat under control
Vegetarian kids: lower b12 and vitD than omnivores.
b12 a vegan thing? vegetarians eat animal products.
Iron, milk and eggs are not good iron sources.
vegetarians: not the best cardiovascular profile. vegetarians ate more processed foods
vegan diets for kids. Take a b12 supplement
Sometimes vegans are too reliant on just fruits and vegetables.
omega 3s, DHA and EPA. vegan sources include algae and algae supplements

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Animations: Even Topland @toplandmedia

References:
https://academic.oup.com/ajcn/article/113/6/1in565/6178918
https://www.embopress.org/doi/full/10.15252/emmm.202013492
https://www.mdpi.com/2072-6643/11/4/832/htm
https://www.proquest.com/openview/b44db64eaf51eb9f227790a9e2c8dd41/1
https://www.mdpi.com/2072-6643/13/5/1707/htm
https://academic.oup.com/ajcn/article-abstract/48/3/822/4716540
https://pediatrics.aappublications.org/content/84/3/475.long
https://pubmed.ncbi.nlm.nih.gov/27886704/
https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2021/03_21/64_72_Sonderheft_2020_DGE_Vegane_Position_eng.pdf
https://link.springer.com/article/10.1007%2Fs00394-0

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A brand new drug delivers 24% body weight loss while improving blood pressure, glucose, triglycerides and cholesterol. What is retatrutide, how does it work and are there any downsides?

Uploaded 17-07-23

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References:
1-https://www.nejm.org/doi/full/10.1056/NEJMoa2301972
2-https://clinicaltrials.gov/study/NCT05882045
3-https://dom-pubs.onlinelibrary.wiley.com/doi/10.1111/dom.14725

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 clinical trial making headlines
1:37 Drugs vs lifestyle
3:04 Mode of action
3:45 Caveats
4:49 Side effects
6:05 Overall impact of GLP-1 agonists
7:19 Weight regain



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Saturated vs Unsaturated fat, which is better? Are saturated fat foods healthy or harmful? The science on saturated vs unsaturated fat foods, the controversies and the exceptions.

Uploaded 15-06-20

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Saturated vs unsaturated fat, let's make sense of fats!

Saturated fat is concentrated in animal foods and some plant products like coconut oil while Unsaturated fat is concentrated in plants.

Saturated fat raises cholesterol levels. But does it cause heart disease?
Classical studies linked saturated fat and heart disease, so saturated fat was widely seen as a problem until a media storm a few years ago. Was saturated fat fine after all?

In 2 studies, people eating less saturated fat had just as much cardiovascular disease. So maybe saturated fat is not a factor?

Harvard study: People who eat less saturated fat and more unsaturated fat instead have lower risk. Those who eat more whole grains instead also had lower risk. But refined grains were no better than saturated fat.

But maybe they eat less saturated fat, less cheese and meat and also smoke less and exercise more. How do we know the saturated fat has anything to do with them being healthier? A brand new study found people told to eat less saturated fat have less cardiovascular disease. It wasn’t clear which food replacements were best but less saturated fat led to less risk. They found no harmful effects of reducing saturated fat.
Saturated fat always raises emotions. I used to eat a lot more saturated fat and gradually adapted. Others might make a different decision.

This means favoring unprocessed plant foods which are low in saturated vs unsaturated fats. Fish is also a wise choice due to the balance of saturated vs unsaturated fat. Some types of saturated fat are worse than others. We covered dietary patterns low in saturated fat and high in unsaturated fats in previous videos.

References:
saturated fat and serum cholesterol:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2125600/

AHA Advisory: https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510

the 2 studies that generated the media storm and appear at 1st glance to show no harm of saturated fat (subsequent studies clarify this misunderstanding):
https://pubmed.ncbi.nlm.nih.gov/24723079/
https://pubmed.ncbi.nlm.nih.gov/20071648/

Harvard study clarifying which foods saturated fat must be replaced with to lower risk (explains misunderstanding generated by the 2 meta-analyses above; risk is lowered when saturated fat is replaced by unsaturated fat or whole carbs, but not refined carbs; no significant difference is seen when substitutions are all lumped together as in the 2 above studies): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/

meta-analysis of randomized trials (Cochrane): https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/full

stearic acid doesn't raise LDL-c: https://academic.oup.com/ajcn/article/77/5/1146/4689813

chocolate and risk:
https://www.sciencedirect.com/science/article/abs/pii/S089990071730206X
https://www.mdpi.com/2072-6643/9/7/688

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!.

#NutritionMadeSimpl

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Look out for these Specific Foods and Cooking Methods

Uploaded 05-03-26

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References:
peanuts and aflatoxins:
https://www.mdpi.com/2072-6651/14/3/167
https://www.cancer.gov/about-cancer/causes-prevention/risk/substances/aflatoxins
https://pubmed.ncbi.nlm.nih.gov/20172840/

pickles and salt:
https://pubmed.ncbi.nlm.nih.gov/22499775/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7225928/
https://pubmed.ncbi.nlm.nih.gov/36296944/
https://link.springer.com/article/10.1007/s00405-021-07210-9
https://pubmed.ncbi.nlm.nih.gov/26477994/

Alcohol:
https://pubmed.ncbi.nlm.nih.gov/35708873/

Grilling:
https://www.aicr.org/resources/blog/grilling-and-cancer-risk-what-you-need-to-know-for-a-healthier-barbecue/
https://www.aicr.org/news/five-steps-for-cancer-safe-grilling/

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 Aflatoxins
1:33 Salt
2:49 Alcohol
3:31 Coffee and Tea
4:23 Acrylamide
4:41 Poultry and Fish
5:21 Hacks



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Dr. Stella Immanuel's now banned hydroxychloroquine video led me to publish a fact-check that was also banned! An objective look at Dr. Stella Immanuel's statements, hydroxychloroquine and COVID. Can we all get on the same page re: hydroxychloroquine?

Uploaded 03-08-20

My video on Dr. Stella Immanuel has been banned. Dr. Stella Immanuel's press conference on hydroxychloroquine and COVID went viral but video was banned. I published a fact check of Dr. Stella immanuel’s statements but it was also taken down

Let's address the hydroxychloroquine controversy and Dr. Immanuel's views

most of the coverage of Dr. Stella immanuel focused on her supernatural beliefs. But we should focus on the science. dr immanuel has also dismissed dissenting views, calling studies showing no benefit of hydroxychloroquine "fake science”

different sources generate different views. the same is happening with hydroxychloroquine

we'll cover hydroxychloroquine alone vs in combination
I can ask if people who took hydroxychloroquine do better. But there are many uncertainties
In this study, COVID patients treated with hydroxychloroquine had lower mortality.
but the group that received hydroxychloroquine might have been healthier to begin with. the patients hydroxychloroquine had fewer risk factors for heart disease. hydroxychloroquine patients were also more likely to be given steroids, which are effective against Covid-19.

Combo: hydroxychloroquine + azithromycin + zinc

most RCTs look at hydroxychloroquine alone or with azithromycin. So people have said, ok, hydroxychloroquine hasn’t been effective in the RCTs but maybe the triple combo works

so we know hydroxychloroquine alone or combined with azithromycin has shown mixed results in observational trials and RCTs do not support a benefit In the conditions tested

For the triple combo, the observational evidence is encouraging and RCTs are coming

if anybody says “we know hydroxychloroquine doesn’t work, period. in any condition, any context, we just know it”. that’s not true. But it’s just as misleading to say that “hydroxychloroquine works” or to call it a “cure”

David Katz video: hydroxychloroquine has side effects. someone at high risk for COVID might justify the risks of hydroxychloroquine (in triple combo)

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Animations: Even Topland @toplandmedia

References:
https://www.ijidonline.com/article/S1201-9712(20)30534-8/fulltext
https://www.cnn.com/2020/07/31/health/hydroxychloroquine-study-henry-ford-letters/index.html
https://www.nejm.org/doi/full/10.1056/NEJMoa2019014
https://www.medrxiv.org/content/10.1101/2020.05.02.20080036v1
https://www.dailymail.co.uk/health/article-8309337/Zinc-hydroxychloroquine-effective-COVID-19-patients-study.html
https://www.medrxiv.org/content/10.1101/2020.05.02.20080036v1
https://www.youtube.com/watch?v=6xqCg12rOPM

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



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Scientist reacts to the Liver King´s diet (Dangers and Upsides)

Uploaded 12-08-25

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Animations: Even Topland @toplandmedia

References:
Fossils and disease:
https://www.livescience.com/62689-otzi-iceman-mummy-heart-disease.html
www.sciencedirect.com/science/article/pii/S014067361360598X
https://www.science.org/content/article/earliest-case-human-cancer-found-17-million-year-old-fossil

Organ meats in deficiencies:
https://pubmed.ncbi.nlm.nih.gov/35451359/

Vitamin A limits and hypervitaminosis:
https://pubmed.ncbi.nlm.nih.gov/7189278/
https://ods.od.nih.gov/factsheets/VitaminA-Consumer/#h3
https://fdc.nal.usda.gov/food-details/171486/nutrients

Contamination in organ meats:
https://pubmed.ncbi.nlm.nih.gov/32872118/
https://pubmed.ncbi.nlm.nih.gov/30934473/

Raw vs boiled eggs:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9644172/

Organ meats and disease:
https://link.springer.com/content/pdf/10.1007/s10654-021-00762-4.pdf
https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.34211
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/organ-meat-consumption-and-risk-of-nonalcoholic-fatty-liver-disease-the-tclsih-study/D20A4A65EF0136038D7CFF3C5C1B1036
https://pmc.ncbi.nlm.nih.gov/articles/PMC8460710/pdf/nihms-1732206.pdf
https://pmc.ncbi.nlm.nih.gov/articles/PMC10598295/
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1138102/full
https://www.sciencedirect.com/science/article/abs/pii/S089990072100006X
https://www.sciencedirect.com/science/article/abs/pii/S875632821300241X
https://www.sciencedirect.com/science/article/pii/S0261561422001145
https://www.mdpi.com/2072-6643/9/5/498
https://pubmed.ncbi.nlm.nih.gov/36987573/
https://www.nature.com/articles/6603689
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-pattern-rich-in-animal-organ-seafood-and-processed-meat-products-is-associated-with-newly-diagnosed-hyperuricaemia-in-chinese-adults-a-propensity-scorematched-casecontrol-study/88439BE63679235B6020D1EE34BD612B

Heavy metals/toxins:
https://link.springer.com/article/10.1007/s11356-021-12641-2

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 Liver King
0:50 Ancestral Health
2:50 Un-ancestral Meals
4:53 Ancestral bodies
6:24 Organ meats and vitamins
8:59 Supplements
9:35 Hits and misses
12:13 Raw organs
13:14 Ancestral foods?
14:11 Raw eggs
15:22 Organ meats and disease risk
17:56 Concoction
18:56 Scrotum
20:08 Gimmicky names
21:01 Decline
23:52 Tragedy
24:31 Be your best self



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