Nutrition Made Simple!

Are Gary Brecka´s ideas based on science or fad? Lets´s find out.

Uploaded 21-07-25

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Animations: Even Topland @toplandmedia

References:
Hydrogen water:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8474983/pdf/10.1177_15353702211009138.pdf
https://www.tandfonline.com/doi/pdf/10.2147/dmso.s240122
https://www.mdpi.com/1422-0067/25/2/973

avocado:
https://assets.cureus.com/uploads/review_article/pdf/164391/20240214-15609-gkrore.pdf
https://www.ahajournals.org/doi/full/10.1161/JAHA.121.024014

macros and gut blood flow:
https://gut.bmj.com/content/35/2/186.abstract
https://pubmed.ncbi.nlm.nih.gov/8384948/
https://pubmed.ncbi.nlm.nih.gov/7058895/
https://www.tandfonline.com/doi/abs/10.3109/00365528809093842

macros and cognitive performance:
https://pubmed.ncbi.nlm.nih.gov/8937619/
https://www.sciencedirect.com/science/article/abs/pii/0031938494902607
https://www.sciencedirect.com/science/article/pii/S000291652306389X
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1108558
https://www.sciencedirect.com/science/article/pii/S2475299123247691

seed oils:
https://www.sciencedirect.com/science/article/abs/pii/S2212267212004649
https://www.sciencedirect.com/science/article/pii/S000291652200778X

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 Hydrogen water
3:21 Baja Sea water and minerals
6:34 Healthy fats
7:01 Eggs and cholesterol
8:02 Berries
9:00 Organic
11:36 Carbs and brain fuel
17:07 Seed oils and inflammation
19:09 Fads and fearmongering
20:33 Overall impressions



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Many have lost trust in science and scientific institutions and have turned to figures seen as "anti-establishment" like Joe Rogan and RFK Jr. What does this reveal about our society and how do we move forward?

Uploaded 03-07-23

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 A Crisis of Scientific Trust
0:51 A Rift
2:00 Anti-establishment figures
4:48 A Clash
5:28 Battles vs Science
7:46 My contribution
10:00 Access is power



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THE best vegetables to help you fight diabetes

Uploaded 27-06-25

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

References:
Collards:
https://www.mdpi.com/2072-6643/16/23/4015
https://glycemic-index.net/collards-raw/
https://www.sciencedirect.com/science/article/abs/pii/S0889157504000377

Garlic: https://pubmed.ncbi.nlm.nih.gov/26693740/

Avocado: https://www.tandfonline.com/doi/full/10.1080/10408398.2011.556759

Brussels sprouts: https://www.ncbi.nlm.nih.gov/books/NBK326737/table/lipids_lifestyle-changes-lipids-and-lipoproteins.T._7/

frozen veg: https://www.ncbi.nlm.nih.gov/search/research-news/4060

artichokes and inulin: https://www.sciencedirect.com/science/article/pii/S0144861716303812

Mushrooms: https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.5255
https://pubmed.ncbi.nlm.nih.gov/17309383/

Broccoli/Sulforaphane: https://www.science.org/doi/abs/10.1126/scitranslmed.aah4477

Tomato/lycopene: https://pmc.ncbi.nlm.nih.gov/articles/PMC3850026/

Cauliflower: https://onlinelibrary.wiley.com/doi/full/10.1155/2013/367819

Apple cider vinegar:
https://pubmed.ncbi.nlm.nih.gov/39949546/

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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Is Olive Oil good for you? Does it harm artery function, i.e. is olive oil bad for you? An objective look at the evidence on health effects of olive oil. Good or bad? Healthy or harmful? Let's find out.

Uploaded 08-06-20

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Is olive oil good for you? Olive oil has a heart-healthy reputation, but studies suggest a negative effect on our arteries after eating olive oil. So is olive oil is bad for you? Tricky to label things good or bad based on individual tests.
Olive oil can lower inflammatory molecules.
We decide if something is good for us or bad for us from all the evidence. Olive oil improves FMD long-term: "FMD was increased in individuals subjected to olive oil”
Olive oil and heart disease? People who eat more olive oil have lower risk. Is olive oil good for you then? Maybe people who eat more olive oil also eat more salad and that makes them healthier not the oil per se.
What we need is to split people randomly and ask half to eat more olive oil.
PREDIMED looked at Mediterranean diets supplemented with nuts or olive oil. Other studies indicate that olive oil can improve glucose levels and prevent oxidative stress.
We can be skeptical that olive oil is good for us. But hard to make a case that olive oil causes heart disease or olive oil is bad for us. I’m not pro or against olive oil.
Olive oil is high in calories, right? Olive oil is not fattening per se. Some people eat a lot of olive oil and lose weight. Olive oil adds calories, but that doesn’t mean the oil is bad for you. Eliminating oils can cut calories for some, others can maintain a healthy weight while eating oil.
But isn’t olive oil really high in saturated fat? Doesn’t that mean olive oil is bad for us? If we’re excluding olive oil because of saturated fat we have to exclude some nuts too.
This idea of olive oil is bad for you goes back to shrinking of plaque on low-fat diets. If u have established heart disease and you want to play safe, no olive oil, ok.
But does that mean we have to tell the whole world that olive oil is poison?
In this paper the authors put olive oil in the beneficial group. They suggest olive oil is good for you. The evidence does not say olive oil is bad for us, period. It depends on a lot of factors
What about Blood lipids? In some trials adding olive oil had no effect, others show nuts lowering cholesterol and triglycerides more than olive oil. If you have olive oil and great blood lipids, ok. But if you have cholesterol issues, olive oil is something you may want to try playing with
Smoke point: oil starts to burn. Heating olive oil increases AGEs. Cooking olive oil 5mins increased AGEs. One option: add olive oil after cooking.
If you have olive oil, go with Extra virgin. More benefits with polyphenol-rich oil as opposed to the refined versions like light olive oil.
For most people, more olive oil would be an upgrade…
Vicious nutrition wars over olive oil. Nobody needs olive oil. Is olive oil good for you or bad for you? It's less about the oil and more about the you.

References:
Olive oil and FMD
https://www.sciencedirect.com/science/article/pii/S0735109700008962
https://www.mdpi.com/2072-6643/7/9/5356/htm
exercise / sleep and FMD:
https://bit.ly/30lHFnJ
https://www.tandfonline.com/doi/full/10.3109/07420528.2012.654554
other effects of olive oil:
https://www.nature.com/articles/ejcn20118
https://www.nature.com/articles/nutd201523
https://bit.ly/2AS7wJC
https://bit.ly/3dJWBjt
sex and blood pressure:
https://pubmed.ncbi.nlm.nih.gov/949020/
FMD and CV risk: https://bit.ly/3f2NuLe
olive oil and heart disease/mortality:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4198773/
https://academic.oup.com/ajcn/article/9

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Why didn't we evolve protections against cholesterol? Does that mean cholesterol isn't harmful after all? Why would a harmful trait be allowed to remain and be passed on?!?

Uploaded 18-09-23

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

References:
1-https://www.sciencedirect.com/science/article/abs/pii/S0140673602082739
2-https://academic.oup.com/eurheartj/article/40/33/2825/5086122

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 Can something natural like cholesterol be bad for us??
0:50 Why didn't we evolve protections against cholesterol?
2:08 Antagonistic Pleiotropy
3:41 Thrifty Genes
5:07 Adaptive becomes maladaptive
6:24 Will evolution come to save us?
7:17 Simplistic messages



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Get perfect A1c and reverse diabetes with these foods validated by science

Uploaded 28-02-26

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:
Magnesium:
https://pubmed.ncbi.nlm.nih.gov/25076495/
https://pubmed.ncbi.nlm.nih.gov/36640581/

Polyphenols:
https://www.tandfonline.com/doi/abs/10.1080/10408398.2014.973932
https://www.sciencedirect.com/science/article/abs/pii/S0002934325005285
https://pmc.ncbi.nlm.nih.gov/articles/PMC9241062/

Curcumin:
https://www.sciencedirect.com/science/article/abs/pii/S1098882324001023

Garlic:
https://www.mdpi.com/2072-6643/16/11/1692

Omega 3s:
https://pubmed.ncbi.nlm.nih.gov/34822400/

Protein:
https://pubmed.ncbi.nlm.nih.gov/23829939/
https://www.nature.com/articles/s41467-025-56084-6
https://pmc.ncbi.nlm.nih.gov/articles/PMC11351427/

Soluble fiber: https://pubmed.ncbi.nlm.nih.gov/33162192/

Apple cider vinegar:
https://www.benthamdirect.com/content/journals/cmc/10.2174/0929867331666230822102021
https://pubmed.ncbi.nlm.nih.gov/38028980/

Food order: https://apjcn.qdu.edu.cn/20_2_21.pdf

Resistant Starch: https://pubmed.ncbi.nlm.nih.gov/31661295/

Berberine:
https://onlinelibrary.wiley.com/doi/full/10.1155/2021/2074610
https://link.springer.com/article/10.1186/s12902-023-01442-y

VitD
https://link.springer.com/article/10.1186/s12902-022-01209-x#MOESM1

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 Lowering A1c
1:18 Micronutrients
4:58 Best Fats
6:07 Best Proteins
8:46 Dangerous Foods
9:21 Dairy
9:47 Fiber
10:47 Condiments
11:14 Misleading Foods
12:26 Food Prep Tricks
14:09 Natural Supplements



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Many heart attacks happen in people with normal cholesterol, here´s what that means.

Uploaded 01-12-25

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

References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7680426/
https://pubmed.ncbi.nlm.nih.gov/1729068/
https://www.sciencedirect.com/science/article/pii/073510979390213K

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 Heart Attacks with normal Cholesterol
1:23 Normal Cholesterol when?
2:54 Acute Phase
3:50 The anecdote
5:03 Susceptibility
5:46 The real cause



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Doctors share tips to help kids eat more vegetables. We all know fruits and vegetables are healthy but how can we get our kids to eat them?! 14 tips from psychology and clinical experience to help kids enjoy and love vegetables

Uploaded 15-03-21

you get fresh vegetables but your kids just wont eat them.

We'll cover tips to help your kids love vegetables
what the mother eats during pregnancy affects the baby’s preferences after birth

the baby learns to like the foods mom eats during pregnancy

what the mom eats is secreted in the milk so the baby is exposed to that taste. so if you're pregnant or breastfeeding, you have direct control over their preferences by eating vegetables during pregnancy/breastfeeding

kid past breastfeeding?
there’s some common advice to ‘sneak in’ the veggies. instead rely on the versatility of veggies. instead of steamed veggies, try sauteeing them
steamed cauliflower vs cauliflower rice. 7 flavors of cauliflower rice

don’t assume a vegetable is off the table because it wasnt welcome when served a certain way
Maybe raw vegetables are a no-go but roasted veggies work
Air-frying or Oven-frying veggies is another option
zucchini noodles. Slices of zucchini are boring. this is a whole vegetable but in a fun shape
spiralizing also works for carrots and a bunch of other veggies

cauliflower pizza crust. cauliflower mash

vegetable cutters

explain the basics, "these are fruits and vegetables and this is candy, a 3yo is perfectly capable of understanding it

Hunt gather parent: teaching the basics

veggie cutter kits sometimes come with colored food picks. or make faces out of veggies.
if kids are expected to eat their veggies but other people eat junk, that won't work

a pediatrician's take on kids and vegetables. put cute vegetable pictures on the fridge door or buy children’s books talking about vegetables

or use vegetables as toppings. lay out 6 or 7 vegetable options. Spinach, mushroom, broccoli, carrots, bellpeppers.
the veggie topping buffet also works great for tacos or salad

sauces or dips. Hummus, Tahini, Guacamole. Even nut butters. They can add flavor and dimension to vegetables, they’re rich in healthy fats and protein which many veggies are less concentrated in

Smoothies with Fruit and greens. harness the sweetness of the fruit to get some veggies in there

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

References:
pregnancy/breastfeeding: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1351272/
https://pubmed.ncbi.nlm.nih.gov/30982867/
https://academic.oup.com/chemse/article/25/6/729/271704
https://academic.oup.com/chemse/article/20/2/207/285969
https://pubmed.ncbi.nlm.nih.gov/1896276/

cauliflower rice 7 ways: https://www.youtube.com/watch?v=lpU2zRzhJkQ
air-frying: https://www.youtube.com/watch?v=rVmihO-BOwg

spiralizer: https://www.amazon.com/Handheld-Spiralizer-Vegetable-Nurch-Spaghetti/dp/B081V8ZS4Y/ref=sr_1_8

zucchini noodles:
https://downshiftology.com/recipes/how-to-make-and-cook-zucchini-noodles-the-most-popular-methods/
https://www.wholesomeyum.com/how-to-make-zucchini-noodles/

cauliflower pizza crust (includes egg- and cheese-free option):
https://www.asweetpeachef.com/how-to-make-cauliflower-pizza-crust/

cauliflower mash:
https://www.asweetpeachef.com/cauliflower-mashed-potatoes/

veggie cutter kit:
https://www.amazon.com/Vegetable-Cutters-Stainless-Cartoon-Supplement/dp/B07V5LV584

more ideas/tips:
https://www.lizshealthytable.com/2018/04/02/19-ways-get-kids-eat-love-vegetables/

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 autho

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This common idea about LDL is wrong and extremely dangerous.

Uploaded 16-01-26

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

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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The most dangerous diseases progress silently for years. These tests can reveal them.

Uploaded 31-12-25

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

Links and Additional Resources:
HOMA-IR calculator: https://www.mdcalc.com/calc/3120/homa-ir-homeostatic-model-assessment-insulin-resistance

Calculating your ApoB from basic lipid panel: https://youtu.be/RQdL3e0cBlI

Link to this video to share with friends/family/PCPs: https://youtu.be/QrhzrhCh05Q

IR timing and damage:
https://www.mdpi.com/2077-0383/14/3/969
https://www.wjgnet.com/1948-9358/full/v10/i2/63.htm
https://www.ahajournals.org/doi/full/10.1161/01.CIR.93.10.1809

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 Progressing silently
2:02 Measuring Insulin Resistance
3:16 Measuring glucose damage
4:33 A nasty Lipoprotein
5:27 Undetected Danger
6:34 What to do about it
7:13 Total lipoprotein damage
8:12 Free alternatives
8:43 Misunderstood
9:29 Surprisingly Common
10:28 Reversing Insulin Resistance



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