Nutrition Made Simple!

Coronavirus, foods and supplements: What is science and what is hype? Let's look at what we know and what we should watch out for

Uploaded 03-04-20

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References:
Cytokine storm in COVID-19: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30628-0/fulltext

mortality in COVID-19: www.the-scientist.com/news-opinion/why-some-covid-19-cases-are-worse-than-others-67160

Vit C and immunity:
https://www.mdpi.com/2072-6643/9/11/1211/htm
www.sciencedirect.com/science/article/pii/0378517386902164

preprint on hydroxychloroquine: https://www.medrxiv.org/content/10.1101/2020.03.22.20040758v1

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!.
#coronavirus #COVID19



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Dr Lustig´s views on sugar, saturated fat, heart disease and seed oils examined.

Uploaded 25-09-25

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Animations: Even Topland @toplandmedia

References:
Original videos:
www.youtube.com/watch?v=dBnniua6-oM
youtube.com/watch?v=UhPskgH2HQA

UPF intake: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855172/

UPFs and overconsumption: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7

soda and disease: https://www.thelancet.com/journals/lanepe/article/PIIS2666-7762(23)00190-4/fulltext

some fats lower LDL: https://www.sciencedirect.com/science/article/pii/S0022227520343893

7 countries: https://www.degruyterbrill.com/document/doi/10.4159/harvard.9780674497887.c15/html

correlation coefficients: https://www.sciencedirect.com/science/article/pii/S0166223622001886

saturated fat vs refined carbs: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/

LDL size and heart disease:
https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehaf207/8118996

https://www.sciencedirect.com/science/article/abs/pii/S0021915006002590

https://elifesciences.org/articles/58361

low fat diets and refined carbs:
https://www.frontiersin.org/articles/10.3389/fnut.2023.1220020/full

fructose vs glucose:
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.647600/full

https://www.ahajournals.org/doi/pdf/10.1161/HYPERTENSIONAHA.111.182311

fructose and liver IR:
https://www.sciencedirect.com/science/article/pii/S0002916522046974

fat composition of dairy:
https://www.researchgate.net/figure/Fatty-acids-composition-expressed-as-of-total-fatty-acids-in-butter-samples-given-as_tbl2_260979294

https://pmc.ncbi.nlm.nih.gov/articles/PMC10668682/

https://www.sciencedirect.com/science/article/pii/S0022030291785093
I

Saturated fat and liver fat: https://pubmed.ncbi.nlm.nih.gov/29844096/

Omega 6s and inflammation: https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.114.010236

https://www.sciencedirect.com/science/article/pii/S000291652200778X

Omega 6s and mortality:
https://link.springer.com/article/10.1186/s12916-021-01961-2

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 Dr Lustig
1:08 We´re overeating
3:19 Soda and health
5:39 Fructose
7:39 Fat and LDL
8:18 Causes of heart disease
9:23 Ancel Keys and the 7 countries study
15:40 LDL, large and small
20:23 Fiber
21:06 Fructose vs Glucose
23:25 Alcohol
25:03 Fruit
27:59 Omega 3s
29:40 Saturated fat and dairy
32:44 Omega 6s and Seed oils
37:01 Algae oil
38:30 Overall impressions



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Airport food is notoriously unhealthy. It's surprisingly simple to have delicious healthy meals even on a long flight

Uploaded 17-08-20

Airports: always hard to find healthy food. But it’s real simple to eat great healthy food even flying half way around the world

I make sure I eat well BEFORE I leave. A big bowl of oatmeal in the morning fills me up for hours so that’s what I’m doing. fruit and nuts are great snacks and for a short flight they might cover it

I lean on legumes and whole grains: filling but compact. Salads take up too much space, Soup is too messy. Sandwiches are ok but get old

eating airport food once in a while is not a big deal, but it's good to have options

Maybe you like to eat fresh healthy food while you’re traveling, or maybe you have restrictions.

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

Dahl recipe: https://thewanderlustkitchen.com/indian-red-lentil-dal/

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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Most people can lower their Blood Pressure NATURALLY, with no pills. Here´s how.

Uploaded 24-07-25

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

References:
Potassium salt:
https://www.nejm.org/doi/full/10.1056/NEJMoa2105675
https://www.nature.com/articles/s41591-023-02286-8

DASH:
https://www.nejm.org/doi/full/10.1056/NEJM199704173361601
https://www.nejm.org/doi/full/10.1056/nejm200101043440101
https://pubmed.ncbi.nlm.nih.gov/25430608/

Garlic:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6966103/
https://pubmed.ncbi.nlm.nih.gov/26764326/
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.4796
https://pmc.ncbi.nlm.nih.gov/articles/PMC10409574/
https://pmc.ncbi.nlm.nih.gov/articles/PMC2584604/

Hibiscus:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9086798/
https://www.sciencedirect.com/science/article/pii/S0022316622069632

Dark chocolate:
https://www.mdpi.com/2304-8158/11/13/1962

Beetroot Juice:
https://www.sciencedirect.com/science/article/pii/S0939475324002369
https://journals.humankinetics.com/view/journals/ijsnem/29/4/article-p345.xml

Berries:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4804301/

Exercise:
https://bjsm.bmj.com/content/early/2023/07/02/bjsports-2022-106503.info
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814872

Sitting less:
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2816825

Weight loss:
https://www.ahajournals.org/doi/10.1161/01.cir.0000437739.71477.ee
https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2000.32
https://www.sciencedirect.com/science/article/pii/S0002916523192276

Alcohol:
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(17)30003-8/fulltext

Smoking:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8534426/

Sleep and Stress:
https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.120.14479
https://onlinelibrary.wiley.com/doi/full/10.1111/jch.13220
https://www.scielosp.org/pdf/csp/v25n4/02.pdf
https://www.cell.com/heliyon/pdf/S2405-8440(20)30679-4.pdf

Caffeine:
https://pubmed.ncbi.nlm.nih.gov/30947761/
https://www.jstage.jst.go.jp/article/jjphcs/40/7/40_383/_article/-char/ja/
https://clinicalnutritionespen.com/article/S2405-4577(23)02154-X/fulltext
https://academic.oup.com/abm/article/18/3/201/4631332

Meditation:
https://journals.lww.com/jhypertension/abstract/2017/04000/meditation_and_blood_pressure__a_meta_analysis_of.5.aspx

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 Best salts
2:17 Garlic
5:00 Hibiscus
6:06 Chocolate
6:37 Beetroot Juice
7:51 Berries
8:04 Exercise
10:27 Alcohol, coffee, tobacco
11:25 Stress and sleep



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Real Madrid Players´ Glucose Level during a Champions League match surprised scientists

Uploaded 14-04-26

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TT:@nutrition.made.simple
Animations: Even Topland @toplandmedia

References:
https://journals.sagepub.com/doi/abs/10.1177/19322968251388668

CGM accuracy:
https://pubmed.ncbi.nlm.nih.gov/40021059/

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 Real Madrid wearing CGMs
2:33 More Carbs?
3:53 Common mistake



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Nutrition Facts I wish I knew earlier. What are some of the nutrition facts you wish you learned years ago? Let's look at my top 7 nutrition facts, their relevance and what they reveal about food and health.

Uploaded 29-06-20

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What are the top nutrition facts you wish you knew long ago?
Let’s look at my top 7.
top nutrition facts #7
Being willing to make mistakes. Trying new things in the kitchen

So true. some of my favorites I found by trying out crazy new stuff. I was always very open to making mistakes in the kitchen.

Top nutrition facts #6
It’s a marathon not a sprint. No fad diets, just learning to build one’s health

So many times we want to be perfect so we never get started. Gradually building toward a healthy dietary pattern without hacks or shortcuts. It’s a fact of life and it’s a great nutrition fact as well

Top nutrition facts #5
eating healthy is not the same as eating less calories.
we’re fixated on weight loss and being lean. we can be lean and unhealthy

when I focused on health-promoting foods the calorie issue solved itself

Top nutrition facts #4
protein is not only in ‘protein foods’
we’ve been fed all these myths growing up
we can get protein from animals or plants, same for calcium and iron

we can get plenty of calcium from dairy but no one told us about the #1 source (greens).

Top nutrition facts #3
there is no one ‘magic’ diet.

Every diet guru is based on "My diet is the one true diet". It’s very appealing. A new shiny diet that delivers weight loss without effort
Vegan, mediterranean, paleo, low carb, low fat can all be done in a healthy way

focus on healthy foods not diet wars

Top nutrition facts #2
I wish I knew not to look at nutrients in isolation
So powerful. A lot of the debate around nutrition is about single nutrients

It’s even in the name, nutrition is about nutrients!!
this microfocus confuses people and distracts from the real issue (overall health impact of a food)

And I would go even one step further, beyond the food and looking at the entire dietary pattern

And Top nutrition facts #1
personal preferences matter and the best diet is the one that’s healthy enough and you can stick with and enjoy long-term

Most disagreements around nutrition focus on ‘what’s the best diet’. But the best diet is the one that gives you long-term health

So use the science to point you in the right direction but how far you go and how fast you get there has to personalized because it has to work for you
If you want more info here’s another video where I tackled a lot of other nutrition facts

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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Related Videos:
Lowering Blood Sugar/HbA1c: https://youtu.be/PHawGGlZDYU
Lowering Cholesterol/LDL/ApoB: https://youtu.be/m-mQOPWkE1g
Lowering Blood Pressure: https://youtu.be/GABX1bs2FHA
Measuring Blood Pressure Properly: https://youtu.be/FhppZZmZi2Y

Uploaded 08-05-26

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

References:
Lancet Report: https://www.thelancet.com/commissions-do/dementia-prevention-intervention-and-care
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/abstract

Landmark Trial: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(15)60461-5/abstract
https://pmc.ncbi.nlm.nih.gov/articles/PMC12726459/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5885273/

Kivipelto: https://axa-research.org/get-research-insights/living-longer-but-better

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 Stopping Dementia
2:56 Blood Flow to The Brain
4:45 Sensory Loss
6:56 Social Interaction
8:45 A Landmark Trial
13:52 Blood Sugar
15:17 Plaque in Arteries
17:33 My Personal Plan
20:25 Step 1



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Is seed oil "toxic waste"? What does the science show?

Uploaded 28-04-25

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

References:
Heart disease:
https://academic.oup.com/aje/article-abstract/95/1/26/167903
https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000252

Weight loss:
https://link.springer.com/article/10.1186/s40795-024-00907-0

Fatty liver/diabetes/IR:
https://www.sciencedirect.com/science/article/pii/S000291652302782X
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002087
https://diabetesjournals.org/care/article/44/9/2173/138865/Dietary-Intake-of-Linoleic-Acid-Its-Concentrations

Cancer:
https://www.sciencedirect.com/science/article/pii/S000291652200778X
https://link.springer.com/article/10.1186/s12916-021-01961-2/

More info on vegetable oils:
butter vs vegetable oils:
https://youtu.be/ftc1jAjqz70

seed oils and cancer:
https://youtu.be/wS1ahDXaqBY

canola oil and liver fat:
https://youtu.be/a_YaAmXr0U0

Oil vs nuts and seeds:
https://youtu.be/rvawEvNLbUM

deep dive on canola:
https://youtu.be/M8tzaXQH1G4

Original talks:
www.youtube.com/watch?v=7kGnfXXIKZM
www.youtube.com/watch?v=PvZk-jNqzgE

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 Seed oil and disease
3:05 Disease rising
4:34 Heart disease death
8:37 The Masai
13:14 Science on heart disease
15:00 Seed oil and weight gain
17:55 "Natural" omega 6 levels
20:51 Fatty liver, insulin and diabetes
27:05 Cancer and seed oils
29:01 Of mice and men
32:04 Science vs feelings
33:17 Mystery solved



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Safe ApoB goals for each risk level depending on your specific situation.

Uploaded 07-04-25

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

References:
https://www.lipidjournal.com/article/S1933-2874(24)00240-X/fulltext
https://www.lipid.org/sites/default/files/files/Role_of_apoB_Tearsheet.pdf
https://www.sciencedirect.com/science/article/pii/S2666667722000502

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 ApoB
1:27 Low risk
3:45 High risk
5:50 Intermediate risk
8:33 nonHDL-C



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RFK Jr wants Americans to eat more tallow. But what are the health effects of consuming tallow?

Uploaded 31-03-25

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/S002222752400186X
https://www.sciencedirect.com/science/article/abs/pii/S0308814625007666
https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1981.tb04883.x
https://www.ingentaconnect.com/content/ben/cnf/2019/00000015/00000007/art00008

Exercise:
https://www.sciencedirect.com/science/article/abs/pii/S0891584910014140
https://link.springer.com/article/10.2165/00007256-200535120-00004

Tallow vs corn oil for Oxidation:
https://www.sciencedirect.com/science/article/abs/pii/S002191509900310X

Death risk of cooking with different Fats:
https://link.springer.com/article/10.1186/s12916-021-01961-2

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 Tallow and RFK
0:59 What is tallow
1:37 Bad arguments
3:27 Nutrition
4:26 Lipids
5:29 Disease and Death
6:32 Trans Fats
7:30 Heat stability
9:58 Oxidation
12:03 Overall strategy



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