Nutrition Made Simple!

These are the nastiest comments I´ve ever gotten :(

Uploaded 22-09-25

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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 Poison
1:08 Fit vs fat
3:21 Shilling
4:20 Establishment
6:43 Anecdotes
8:03 Too simple vs not enough
9:01 Pharma
9:51 Face is wrong
11:06 Fraud
12:14 Not a scientist



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Do statins really reduce risk of heart disease? By how much? Is absolute risk very low? How do absolute and relative risk compare? A general look at the science on statins and cardiovascular disease.

Uploaded 06-06-22

Statins: efficacy (do statins work), safety (potential side effects), funding concerns etc

emotional views: everybody should be on a statin, add statins to the water supply vs statins are poison

do statins lower cardiovascular risk?

clinical trials: half take a statin, half take a placebo. 22% lower risk of heart attacks, strokes etc. cardiovascular outcomes

The lower the LDL-cholesterol achieved… the lower the risk.

statins lower cholesterol and ApoB lipoproteins, that's why they lower risk. but trials look at LDL-cholesterol

clinical trials where cholesterol is lowered with statins: the longer the larger the benefit

statins help stabilize plaque and may reduce plaque volume but it´s a modest effect

Absolute risk is smaller, does that mean statins don’t work?
Absolute risk reduction heavily determined by the risk in the control group.

Relative risk reduction is more generalizable. Absolute risk reduction is more sensitive to the specific context. Absolute risk reduction tells us more about that specific experiment, Relative risk reduction gives us a general idea of what the drug can do.

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
https://academic.oup.com/eurheartj/article/38/32/2459/3745109#112366442
https://academic.oup.com/eurheartj/article/43/4/249/6342853
https://www.ahajournals.org/doi/abs/10.1161/CIRCOUTCOMES.121.008552
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.120.045851#d1e454
https://www.jacc.org/doi/pdf/10.1016/j.jacc.2018.06.046
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2790055
https://jamanetwork.com/journals/jama/article-abstract/199118
https://www.ahajournals.org/doi/full/10.1161/01.cir.0000140261.58966.a4
https://www.sciencedirect.com/science/article/abs/pii/S0021915009010053
https://jamanetwork.com/journals/jama/fullarticle/2556125
https://academic.oup.com/jnci/article/96/2/99/2520973
https://www.jacc.org/doi/10.1016/j.jacc.2020.07.059
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443441/
https://www.jacc.org/doi/pdf/10.1016/j.jacc.2018.06.046

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 Introduction
0:19 My disclaimer
1:34 Do statins lower risk?
4:52 The effect of time
9:39 Putting it all together
11:01 Statins trials and industry funding
12:12 Absolute vs Relative Risk
18:46 Is it misleading to report relative risk?
20:51 The Bottomline



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A brand new trial compared cardio to weight training for their skin benefits. An overview of what science has figured out on the topic of exercise and skin vitality and youthfulness.

Uploaded 21-08-23

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
1-https://www.nature.com/articles/s41598-023-37207-9
2-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531076/

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: cardio vs weights for skin health
1:12 The results
3:11 Mechanisms
5:03 Caveats
6:59 Keys to fight skin aging



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Can we reverse diabetes with diet only? A brand new trial reports impressive results using a dietary tweak. Approximately half of diabetic participants achieved remission and got off their diabetes meds.

Uploaded 15-05-23

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Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
1-https://academic.oup.com/jcem/advance-article/doi/10.1210/clinem/dgac661/6888005
2-https://apps.who.int/iris/bitstream/handle/10665/206936/0957708211_eng.pdf
3-https://pubmed.ncbi.nlm.nih.gov/34459898/
4-https://pubmed.ncbi.nlm.nih.gov/29221645/
5-https://pubmed.ncbi.nlm.nih.gov/30852132/
6-https://www.frontiersin.org/articles/10.3389/fendo.2019.00348/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 New diabetes trial
2:08 The results
3:41 Follow-up
6:33 Results at 1 year
8:15 2 Takeaways
10:06 Context: DiRECT and Virta



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Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u

Uploaded 08-01-26

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References and Additional Resources:
Vitamin D:
https://youtu.be/C8svz186aE4

Iodine:
https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

B12:
https://youtu.be/6FY2VPEnfko

EPA/DHA:
https://youtu.be/PzunyCl4moA

K2:
https://youtu.be/nkPEfVzm6io

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 Vit D sources
2:30 Dose
4:15 Vitamin K2
5:32 Iodine
5:56 Unnatural?
6:34 B12
7:17 Dose
7:31 Methyl vs Cyanocobalamine
8:08 Omega 3s
9:14 EPA/DHA



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Find out the chocolate brands with highest and lowest heavy metal contamination

Uploaded 23-12-25

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Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References and Additional Resources:
Our chocolate video covering best products:
https://youtu.be/4dan0C33ypo

CR investigations:
https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8480295550/

https://www.consumerreports.org/health/food-safety/a-third-of-chocolate-products-are-high-in-heavy-metals-a4844566398/

As you sow (100s of brands):
https://www.asyousow.org/environmental-health/toxic-enforcement/toxic-chocolate

2 studies:
https://pmc.ncbi.nlm.nih.gov/articles/PMC11321977/

https://www.sciencedirect.com/science/article/pii/S0963996924004307

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 A shocking investigation
0:59 Dose
2:29 Worst offenders
3:22 A silver lining
3:58 Cadmium excess
4:37 Lead excess
5:51 Safest
6:38 Worst
6:53 Milk choc, cocoa powder etc
8:10 More safe brands
9:18 Origin
10:28 Bottomline



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Huberman Lab´s views Examined. Testosterone, Caffeine, Cold Plunges,
Dopamine, AG1

Uploaded 30-03-26

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:
Fadogia and Testosterone:
https://consensus.app/search/fadogia-agrestis-safety-and-toxicity/ZpZgTIjCRpi4ZtwiDn-ixQ/

https://www.sciencedirect.com/science/article/abs/pii/S0378874107005296

https://pubmed.ncbi.nlm.nih.gov/16281088/

Caffeine https://pmc.ncbi.nlm.nih.gov/articles/PMC10930107/
https://www.nature.com/articles/s41598-021-98376-z
https://pmc.ncbi.nlm.nih.gov/articles/PMC2257922/

Cold and Dopamine:
https://pubmed.ncbi.nlm.nih.gov/10751106/
https://navinetics.com/wp-content/uploads/2021-Cocaine-Induced-Changes-of-Nucleus-Accumbens-Dopamine-Concentration-Using.pdf

AG1:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12481523/
https://cdn.nutrition.org/article/S2475-2991(25)02868-9/fulltext

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 Huberman
1:02 Testosterone
6:00 Cold plunges and Dopamine
13:10 Caffeine delay
16:49 AG1
21:11 Final thoughts



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How to structure your workouts to maximize gains and reduce heart disease, cancer and death

Uploaded 14-04-25

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
Exercise and cancer:
https://journals.sagepub.com/doi/full/10.1177/1534735420917462
https://link.springer.com/article/10.1007/s10549-017-4541-9

Non exercise physical activity:
https://bjsm.bmj.com/content/48/3/233

Exercise and falls:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6439708/

Exercise in older age:
https://link.springer.com/article/10.1007/s00198-017-3980-9

Exercise and bone mass:
https://onlinelibrary.wiley.com/doi/pdf/10.1002/jbmr.3284

Combining cardio and resistance training:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5772850/

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 Exercising with a busy life
2:30 Enjoyment
7:53 Nonexercise physical activity
8:57 Motor unit training
14:45 Fractures and falls
20:26 How to structure a workout
27:20 Adjusting intensity
31:52 Main Takeaways



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Uploaded 07-04-19

References:
Whole grains affect cholesterol, glucose levels, risk of disease:
https://academic.oup.com/jn/article/142/7/1304/4743493
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext

1 serving of whole grains (~1/2 cup cooked = ~120g) associated with ~25% lower risk of all-cause mortality (NOTE: the paper defines 1 serving as 30g, which is associated with 8% reduction in risk, but as per the USDA 1 serving=1/2 cup cooked, e.g. brown rice, which amounts to ~100-120g, which is associated with a 25% risk reduction)
https://academic.oup.com/ajcn/article/105/6/1462/4569801

whole, but not refined grains, associated with lower risk of disease
https://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719227?casa_token=03ruCzYhMt8AAAAA:rG9jdIFmQ84ru3xglBW9YKCedaLhWTZMqOMZjtAEevtk3koOm1uYF_ZnCyBju0CBXlnxwFkcOKP6IXw

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/

Eggs acutely spike cholesterol levels:
http://www.jlr.org/content/35/11/1993.full.pdf+html

Oats affect cholesterol levels, liver function, BMI:
https://link.springer.com/article/10.1007/s11130-013-0336-2
https://www.sciencedirect.com/science/article/pii/S0899900710003941

Oldest man in the UK credits oats:
https://www.thisisinsider.com/eat-oats-porridge-and-avoid-dying-to-live-to-111-say-britains-oldest-men-bob-weighton-alfred-smith-2019-3/

Whole grains are not inflammatory for most people and in some cases even show anti-inflammatory effects:
https://www.mdpi.com/2072-6643/5/3/771/htm
https://academic.oup.com/jn/article/140/9/1669/4689205

Whole grain recipes:
https://www.forksoverknives.com/recipes/quinoa-curry-bowl/#gs.2vt402
https://www.forksoverknives.com/recipes/creamy-wild-rice-soup/#gs.2vt7po
https://www.forksoverknives.com/recipes/mushroom-green-pea-risotto/#gs.2vtddw

Protein videos:
https://www.youtube.com/watch?v=_qndZ8_6vTk
https://www.youtube.com/watch?v=vBV5Us7OzZc

Iron video:
https://www.youtube.com/watch?v=h_sIN3EBo4A

Food comparison, USDA recommendations:
https://www.youtube.com/watch?v=mRwd49NuFLI

Today we’re going to talk about whole grains
Whole grains r anti-inflammatory, they lower your cholesterol and ur blood glucose and they’re linked to lower risk of disease.

Whole grains: Brown rice, oatmeal, quinoa, corn, cous cous, kamut, farro, barley, etc.

does gluten intolerance mean grains are off limits forever? No.

what makes whole grains special? refined grains like baked goods from white flour, white rice, white pasta, artificial cereals: fiber is stripped so absorption is not natural, they spike your blood sugar too much and too fast.

whole grains have fiber package slowing down absorption and feeding gut microbiome, which thrives on fiber.

so add 1 serving of whole grains to ur day. Does 1 serving of whole grains make a difference?

whole grains are linked to risk of disease. Even just 1 daily serving is linked to 25% lower risk of mortality.

what about white pasta or white bread or white rice?
Refined grains don’t give you a benefit and may increase ur risk of disease so shoot for the unprocessed food.

which whole grain is best?

the obvious one is oatmeal. oatmeal lowers your cholesterol,
overnight oats, delicious breakfast.

Lets compare oatmeal to eggs. Bowl of oatmeal vs a large egg.
nutrients: low sat fat, low cholesterol, high fiber.
Cholesterol, very high in eggs, zero in oatmeal

eating eggs can spike blood cholesterol.
oatmeal lowers cholesterol

Oatmeal seems too good to be true
oldest man in the uk credits oatmeal!

fiber? 4g in oatmeal, zero in eggs.

Iron:oatmeal =77%

today’s step is about one serving of grains.
dont like oatmeal? Have any whole grain: quinoa curry, risotto, corn on the cobb or in a salad… enjoy ur whole grains.

do grains promote inflammation? whole grains do not

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What role does inflammation play in heart disease, plaque growth and risk of heart attacks? If we keep inflammation in check, is that enough to keep our heart disease risk down? Is inflammation the "real cause" of heart disease or one factor among many?

Uploaded 08-05-23

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Follow Prof. Ray on Twitter:
@ProfKausikRay

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
1-https://academic.oup.com/eurheartj/article/41/24/2313/5735221
2-https://www.atherosclerosis-journal.com/article/S0021-9150(23)00154-5/fulltext
3-https://www.jrheum.org/content/32/7/1219.short
4-https://www.sciencedirect.com/science/article/pii/S0140673610621745
5-https://www.nejm.org/doi/full/10.1056/NEJMoa1707914
6-https://www.jacc.org/doi/epdf/10.1016/j.jacc.2019.08.012
7-https://www.sciencedirect.com/science/article/abs/pii/S0002914903006337
8-https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.118.034032#
https://www.sciencedirect.com/science/article/pii/S266666772030091X
9-https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(23)00215-5/fulltext
10-https://www.nejm.org/doi/full/10.1056/NEJMoa042378

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 Intro
1:10 Is inflammation necessary for Heart Disease?
2:45 Can we stop inflammation?
4:00 Do statins work by reducing inflammation?
5:19 Summary and Takeaways



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