Nutrition Made Simple!

Are imitation meats healthy? Beyond meat vs Impossible burger vs real meat.

Uploaded 08-04-21

Imitation meats have environmental and ethical appeal but health-wise they’re probably not a panacea.

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

References:
https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqaa203/5890315

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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LDL? HDL? Triglycerides? The ultimate guide to understanding your numbers better than your Doctor

Uploaded 24-11-25

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

References:
More info on LDL sizes (small, large etc):
https://youtu.be/kplh30RmYo8
https://youtu.be/BpEqZUyUK2Q

More on VLDLs:
https://youtu.be/xf5L9Fy5hNE

How to lower ApoB with diet:
https://youtu.be/18FF4pYLxek

The plaque regression figure is from
https://academic.oup.com/eurheartj/article/38/32/2459/3745109

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 Cholesterol and Triglycerides
0:35 HDL
1:10 3 types of Beads
2:33 Lipid panel
3:09 Total Cholesterol
3:38 Triglycerides
4:33 HDL cholesterol
6:10 LDL cholesterol
6:51 Small and large LDLs
7:48 A problem
8:35 Beads reign supreme
9:40 Measuring Beads
10:08 Easy cheap test



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LDL cholesterol level: the difference between LDL and LDL cholesterol level; Is LDL-cholesterol truly 'bad' cholesterol? Is HDL-cholesterol protective? An in depth look at LDL cholesterol level and its physiological significance.

Uploaded 22-06-20

LDL cholesterol level under 100mg/dL. LDL vs LDL-cholesterol, cholesterol is NOT the problem, HDL is NOT good cholesterol and LDL is not ‘bad’. lipoproteins carry fat. lipoproteins: low density lipoprotein or LDL vs high-density lipoprotein or HDL. lab results: LDL-cholesterol level, not LDL. lipoproteins (LDL) carry cholesterol. LDL-cholesterol is cholesterol carried in LDL lipoproteins. LDL lipoproteins = cars. LDL-cholesterol = passengers

HDL-cholesterol = cholesterol traveling in HDL lipoproteins. add all cholesterol = Total cholesterol (lab results)

Triglycerides in lipoproteins. LDL vs LDL-cholesterol level. good cholesterol and bad cholesterol? is LDL-cholesterol ‘bad’? animals with high LDL-cholesterol level, people with high LDL-cholesterol level = heart disease. people with low LDL-cholesterol level are health freaks?

RCTs on LDL-cholesterol level: group with LDL-cholesterol level lowered has less heart disease. high LDL-cholesterol level is a problem. strong case that high LDL-cholesterol level is an issue

we have different levels of LDL-cholesterol. low ldl-cholesterol level from birth = less heart disease. ldl-cholesterol level not 100% in genes

high LDL-cholesterol level spells trouble. "no longer an ‘LDL-Cholesterol hypothesis’. increased LDL-Cholesterol level causal; lowering LDL particles reduces events". “cholesterol-containing lipoproteins, particularly LDL cause CHD”

does high LDL-cholesterol level cause heart disease? main problem are lipoproteins, not LDL-cholesterol. “number of lipoprotein particles rather than cholesterol or triglycerides”
Heart disease caused by lipoproteins stuck in artery wall. lab results: LDL-cholesterol, triglycerides. apoB (carried by LDL) tells us number of lipoproteins

LDL-P (particles) = count of LDL lipoproteins. LDL lipoproteins = cause of heart disease. lab results: cholesterol... Is LDL-cholesterol level useless? for most people, more lipoproteins = more cholesterol, LDL-Cholesterol level = ok estimation

non-HDL cholesterol (Total cholesterol - HDL-cholesterol) = cholesterol not carried by HDL lipoproteins. if LDL-cholesterol level is good, chances are LDL particles are ok. lipoproteins carry cholesterol. too many lipoproteins cause heart disease, esp. LDL. LDL-Cholesterol gives idea of LDL lipoproteins
is HDL good? high HDL-cholesterol = less heart disease. hence good cholesterol. BUT raising HDL-cholesterol or genetically high HDL-cholesterol isn't better
“simplistic hypothesis for HDL-cholesterol: increasing levels reduces CV events". HDL not useless. HDL lipoproteins pull cholesterol from plaque. raising HDL-Cholesterol? people ask "how do I get my HDL higher" (they mean hdl-cholesterol, on lab results)
very high HDL-cholesterol level associated with higher risk? high LDL-Cholesterol + HDL-Cholesterol? is HDL-Cholesterol “bad”? good vs bad cholesterol doesn’t match evidence. LDL isn’t “bad”. We all have LDL and LDL-cholesterol. LDL-cholesterol like other parameters

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3

References:
https://www.ahajournals.org/doi/10.1161/01.ATV.20.4.1068
https://academic.oup.com/eurheartj/article/38/32/2459/3745109
https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehz962/5735221
https://academic.oup.com/eurheartj/article/41/1/111/5556353
https://www.nejm.org/doi/full/10.1056/nejmoa054013
https://bit.ly/2NiK5vQ
https://journals.plos.org/plosmedicine/article/file?id=10.1371/journal.pmed.1003062&type=printable
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103514/
https://www.ncbi.nlm.nih.gov/pmc/articles/P

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Fake Olive Oil has become an epidemic. Here's how to dodge the frauds and find a quality oil.

Uploaded 21-10-24

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

References:
Forbes:
https://www.forbes.com/sites/ceciliarodriguez/2016/02/10/the-olive-oil-scam-if-80-is-fake-why-do-you-keep-buying-it/

More on Olive oil fraud:
https://www.euronews.com/culture/2024/01/15/olive-oil-scams-are-proliferating-how-do-you-spot-a-fake-extra-virgin
https://www.theguardian.com/world/article/2024/jul/29/olive-oil-fraud-mislabelling-cases-record-high-eu
https://edition.cnn.com/2024/07/11/europe/italy-olive-oil-seizure-scli-intl/index.html
https://www.theportugalnews.com/news/2024-07-20/18000-litres-of-fake-olive-oil-seized/90765
https://www.theolivepress.es/spain-news/2023/12/04/olive-oil-mafia-which-sold-fake-extra-virgin-shipments-abroad-is-exposed-following-raids-in-spain-and-italy/

More label-reading tips:
https://www.favuzzi.com/en/article/how-to-read-the-label-on-a-bottle-of-high-quality-evoo

Polyphenols and health benefits:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5877547/

Olive oil authenticity tests:
https://nclnet.org/evoo/
https://olivecenter.ucdavis.edu/sites/g/files/dgvnsk14776/files/media/documents/report2011three_0.pdf

Olive Oil Times article:
https://www.oliveoiltimes.com/business/europe/details-emerge-in-seizure-of-counterfeit-olive-oil-in-puglia/132979

Mafia:
https://www.reuters.com/article/world/italian-police-break-mafia-ring-exporting-fake-olive-oil-to-us-idUSKBN1602BC/
https://therealfood.org/2023/11/28/the-infiltration-of-the-mafia-in-the-extra-virgin-olive-oil-industry-a-closer-look/

Financial Times article:
https://www.ft.com/content/73de228c-e098-11e8-8e70-5e22a430c1ad

Lists of certified Oils:
https://cooc.com/certified-oils/year/2023/
https://www.aboutoliveoil.org/78-certified-pure-and-authentic-olive-oils

Consumer Reports´ general ranking:
https://www.consumerreports.org/health/cooking-oils/how-to-choose-a-good-extra-virgin-olive-oil-a8557720032/

Consumer Reports´ Trader Joe´s ranking:
https://www.consumerreports.org/health/cooking-oils/best-extra-virgin-olive-oils-at-trader-joes-a5045905651/

Sicilian oil at Aldi's:
https://shop.aldi.us/store/aldi/products/18649427-specially-selected-sicilian-extra-virgin-olive-oil-16-9-fl-oz

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 Olive oil fraud
1:06 Origin
3:39 Harvest date
4:23 Packaging
4:36 Wording and Marketing
5:57 Virgin or not
7:14 Mafia
8:35 Certification
9:45 Rankings and Prices
10:59 Taste testing
11:45 Storage Strats



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How I got COVID and how you can avoid it

Uploaded 17-01-22

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

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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What are the best protein foods? Do we require meat to get protein? Or are plant sources sufficient? Which is the best protein source?

Uploaded 29-10-18

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4081456/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2937576/
https://academic.oup.com/ajcn/article/100/1/278/4576571
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.538.8279&rep=rep1&type=pdf

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

Uploaded 29-07-19

References:

LDL correlates directly with heart disease, HDL inversely:
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.534.842&rep=rep1&type=pdf
https://www.ahajournals.org/doi/10.1161/circulationaha.108.816181

direct tests confirm LDL is a factor in heart disease:
https://academic.oup.com/eurheartj/article/38/32/2459/3745109

higher HDL via drugs or genetic mutation not associated with lower risk of heart disease:
https://www.nejm.org/doi/full/10.1056/NEJMoa0706628
https://www.sciencedirect.com/science/article/pii/S0140673612603122

heart disease virtually nonexistent when LDL under 75mg/dL:
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.534.842&rep=rep1&type=pdf


There’s bad cholesterol and good cholesterol. (LDL/HDL)

LDL is baaaad cholesterol. It raises our risk of heart disease.

HDL is good cholesterol. it pulls cholesterol out of our arteries so it protects us from heart disease.

according to that story, we wana keep LDL low, and HDL high. And maaaybe if my LDL is high it doesn’t even matter that much, as long as I also raise my HDL?

Just one tiny problem.

It’s not true.

When we look at population studies, yeah LDL levels correlate with heart disease, the more LDL the more heart disease. and HDL does show the opposite trend. The higher the HDL, the less likely people are to suffer from heart disease. So far so simple.

BUT when scientists tested this idea more directly, things weren’t quite that simple.

LDL was confirmed to be problematic, no surprise there. If we keep LDL down with drugs or a healthy diet, heart disease risk comes down.

Also, people with mutations in their DNA that give them low LDL from birth have crazy low rates of heart disease.

so LDL is a baaaad boy.

How about HDL? Is it really protective?

raising it using certain drugs doesnt help. And people with mutations giving them high HDL arent better off either.

So when we look at all the evidence together, the current understanding is that raising HDL doesn’t seem to help.

What about that idea that raising HDL makes up for having high LDL?

No.

that’s a little confusing… in the population studies, people with high HDL had less heart disease, but raising it doesnt’t help?

maybe HDL is just a marker. It goes up together with other factors that are protective, but raising HDL itself doesn’t do much.

raising HDL doesn’t help, so we don’t need to worry about it. We can focus our energy on getting that LDL down.

LDL really is bad cholesterol. And, As for good cholesterol, the only good cholesterol is keeping that LDL under 75mg/dL, in that sweetspot where ur risk of heart disease is essentially nonexistent.


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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Scientists reversed diabetes in 87% of patients. Here's how they did it.

Uploaded 26-05-25

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

References:
new trial: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-025-04072-4

DiRECT: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)33102-1/abstract

VIRTA: https://link.springer.com/article/10.1007/s13300-018-0373-9

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 New trial
1:18 Results
3:22 How it compares
4:56 Weight loss
5:58 Limitations
7:55 Conclusions



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Bryan Johnson´s diet blew me away. Here´s the ups and downs.

Uploaded 12-06-26

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:
CALERIE trial
https://www.thelancet.com/journals/landia/article/PIIS2213-8587(19)30151-2/abstract

https://pmc.ncbi.nlm.nih.gov/articles/PMC10148951/

Eating early
https://www.sciencedirect.com/science/article/pii/S0261561425000950

Salt
https://pmc.ncbi.nlm.nih.gov/articles/PMC7603209/

Optimal Diet for Aging
https://www.nature.com/articles/s41591-025-03570-5
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889

Adventists
https://pmc.ncbi.nlm.nih.gov/articles/PMC4191896/

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
1:48 Calories
5:59 Protein
9:23 Fasting and timing
12:10 Staple Meals
14:05 Salt
18:49 Vegan vs Meat
20:49 Supplements and Drinks
22:59 5 rules



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Our food choices impact climate change and the environment. Here are 3 evidence-based Food Tips to Save the Planet and fight Climate Change.

Uploaded 26-04-21

The planet is burning up. Climate change is our biggest threat

cars and airplanes play are polluting, but our food choices are also a big factor for climate change. food production is responsible for ~30% of green house gases (GHGs)

major changes in food production are needed to meet the goals of the Paris Agreement

so lets look at the top 3 food choices to save the planet. you can reduce more emissions than driving a hybrid, recycling, using LED lighting throughout ur house AND installing solar panels… combined

1, avoid wasting food. emissions from food waste (4.4 GtCO2-eq per year) are in the same ballpark as road transportation: 75% of the transport sector (~7.0 GtCO2eq/year), i.e. 5.25. i.e. thus food waste = approx 84% of the emissions of road transport (see refs)

its households, not restaurants or cafeterias that waste the most

save the earth while saving $

#2, eat more plants. best way to minimize environmental impact is to buy local? type of food is a bigger factor than where its grown. and the #1 environmental burden is cattle. shifting less than 1 day a week from red meat and dairy to other animal foods or vegetables reduces more greenhouse gases than shifting our entire diet to locally grown

replacing beef with beans would achieve about half of the US climate targets

beef requires growing a lot of plants to feed cattle, plus the cows themselves produce a lot of methane (greenhouse gas)

grass-fed beef: better for the animals but not for the environment. it requires more water, land, fossil fuel and generates a larger carbon footprint than conventionally raised

then there’s the issue of deforestation tied to the beef industry. can we find cleaner ways to produce meat? regenerative agriculture? more CO2 retained in the soil? lab-grown meat?

moderate red meat and eat more beans and lentils or smaller animals

foods associated with good health also tend to have low environmental impact
soda: unealthy but low environmental impact. strong trend with dietary shifts that are healthy for us also being healthy for the planet

medium meat-eaters generate 22% less green house gases

try a meatless Monday, buy ugly vegetables or take a delicious veggie dish to the office party

We’re gona crush climate change. the US rejoined the Paris accord this year and Biden just pledged to cut GHG emissions by 50%

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

References:
https://science.sciencemag.org/content/370/6517/705
https://rare.org/wp-content/uploads/2019/02/2018-CCNBC-Report.pdf
http://www.fao.org/3/bb144e/bb144e.pdf
https://www.ipcc.ch/site/assets/uploads/2018/02/ipcc_wg3_ar5_chapter8.pdf
https://www.theatlantic.com/health/archive/2021/04/rules-eating-fight-climate-change/618515/
https://www.sciencedirect.com/science/article/pii/S2211912418300361
https://pubs.acs.org/doi/10.1021/es702969f
https://link.springer.com/article/10.1007/s10584-017-1969-1
https://www.mdpi.com/2076-2615/2/2/127
https://csanr.wsu.edu/regen-ag-solid-principles-extraordinary-claims/
https://www.pnas.org/content/pnas/116/46/23357.full.pdf
https://link.springer.com/article/10.1007/s10584-014-1169-1

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

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