Nutrition Made Simple!

Lower ApoB In Weeks - Best Foods, Workout and Supplement (Science-backed)
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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.

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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



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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



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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

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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



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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



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"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



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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



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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/
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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



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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/
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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



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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!.



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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

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