Nutrition Made Simple!

Are ratios like triglycerides:HDL-C or total cholesterol:HDL-C a reliable measure of our risk of heart disease? We cover the good, the bad and the ugly about cholesterol ratios and common misunderstandings.

Uploaded 05-06-23

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

References:
1-https://www.frontiersin.org/articles/10.3389/fcvm.2021.718604/full
2-https://europepmc.org/article/med/10322252
3-https://www.ahajournals.org/doi/full/10.1161/01.ATV.16.12.1509 TG and bmi
4-https://pubmed.ncbi.nlm.nih.gov/21291667/ hdl and multi
5-https://www.nejm.org/doi/full/10.1056/NEJMoa2210645 tg lowering n.s.
https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.119.041998 tg RCTs
6-https://jamanetwork.com/journals/jama/article-abstract/2722770 ference mr
7-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103514/ hdl meta
8-https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003062 Korpela mr
9-https://pubmed.ncbi.nlm.nih.gov/33870931/ update on apoB, goes over MR
10-https://jamanetwork.com/journals/jama/fullarticle/2749533 bp mr
11-https://academic.oup.com/eurheartj/article/41/35/3304/5821049?login=false tobacco mr
12-https://www.sciencedirect.com/science/article/abs/pii/S0002870305008707

Past videos covering ApoB and correlation vs causation:
youtu.be/ntD4eN-9t-Q
youtu.be/-B8ybQ-L264

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 Cohlesterol ratios correlate with risk
1:10 Correlation vs causation
3:49 Hearing from the EAS President
4:31 Population vs individual
8:17 Take-home message
8:28 ApoA-I



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How I cut my cholesterol, ApoB and triglycerides in half, step by step

Uploaded 25-08-25

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

References:
risk calculator: https://www.lpaclinicalguidance.com/

TyG calculator: https://www.mdapp.co/tyg-index-calculator-359/

HOMA-IR thresholds: https://www.sciencedirect.com/science/article/pii/S0925443920301654#bb0645

Simvastatin lowers events and mortality: https://www.thelancet.com/pb/assets/raw/Lancet/pdfs/issue-10000/4s-statins.pdf

Pitavastatin and glucose metabolism: https://www.sciencedirect.com/science/article/abs/pii/S0021915015013519

https://academic.oup.com/cardiovascres/article/118/17/3288/6541634

Simvastatin and glucose metabolism: https://onlinelibrary.wiley.com/doi/abs/10.1002/pds.4020

Statins and dementia, Alzheimer´s: https://pmc.ncbi.nlm.nih.gov/articles/PMC6078755/

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 The worst bloods of my life
2:10 Bad cholesterol and ApoB
5:00 Glucose and Insulin Resistance
6:00 lp(a)
7:31 Calcium Score
9:00 Optimizing ApoB
11:26 Statin side effects
13:38 Stronger statin
14:30 Statins raise lp(a)!
16:27 A new statin
17:56 Liver and CK
21:55 Ezetimibe
25:56 Inflammation and overall risk



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I ranked the safest and most harmful Sweeteners according to science.

Uploaded 13-01-26

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Facebook: https://www.facebook.com/DrGilCarvalho/
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IG:@gilcarvalho.md
TT:@nutrition.made.simple
Animations: Even Topland @toplandmedia

References:
Artificial:
https://www.nature.com/articles/nature13793
https://link.springer.com/article/10.1186/s40168-020-00976-w
Natural:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6950708/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6770957/
https://pubmed.ncbi.nlm.nih.gov/10971305/
https://www.sciencedirect.com/science/article/abs/pii/S014929180380334X
https://pubmed.ncbi.nlm.nih.gov/40362742/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10079081/
https://www.sciencedirect.com/science/article/pii/S2589936824000616
https://pmc.ncbi.nlm.nih.gov/articles/PMC7919569/
Polyols:
https://journals.physiology.org/doi/full/10.1152/ajpendo.00037.2016
https://pubmed.ncbi.nlm.nih.gov/19087388/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5320817/
https://www.discoveryjournals.org/medicalscience/current_issue/v25/n113/A24.pdf
https://pubmed.ncbi.nlm.nih.gov/24852946/
https://www.nature.com/articles/s41591-023-02223-9

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 Sweetener Confusion
0:38 Main types
1:11 Artificial Sweeteners
3:48 Natural Sweeteners
6:39 Polyols
8:32 Ranking



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RFK Jr´s Dietary Guidelines are coming. Brace yourself.

Uploaded 04-11-25

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

Additional resources:
Saturated fat and heart disease literature review:
https://youtu.be/mBFe1QattAU

Saturated fat lies (FAQs):
https://youtu.be/taaEOY5E5Iw

Saturated fat effects on liver:
https://youtu.be/a_YaAmXr0U0

Effect on mortality:
https://youtu.be/ftc1jAjqz70

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 guidelines = more butter
0:48 RFK Jr
1:54 Big Food
2:49 The Playbook
4:26 Tylenol
5:06 The Guidelines: fallout



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Most diets focus on what to AVOID but this may be counterproductive. What if we focused instead on the key foods we should ADD to our diet? Let's look at the 5 staples of a healthy diet.

Uploaded 09-01-19

References:

Neurobiology of feeling:
https://www.ncbi.nlm.nih.gov/pubmed/23329161

Legume consumption and risk of diabetes:
https://www.sciencedirect.com/science/article/pii/S0261561417301061

Whole grains, cardiovascular disease and cancer:
https://www.bmj.com/content/353/bmj.I2716.full

Low fruit and risk of disease/death:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4156511/

Fruit and diabetes:
https://www.bmj.com/content/347/bmj.f5001

intake of fructose/glucose inversely related to diabetes risk:
https://www.ncbi.nlm.nih.gov/pubmed/23880355

Leafy greens and cardiovascular disease:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4973479/

Leafy greens and cognitive decline:
https://www.ncbi.nlm.nih.gov/pubmed/29263222

Nuts and blood lipid levels:
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/415912

Nuts and glucose control:
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0103376

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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Pros and cons of Coconut Oil

Uploaded 16-10-25

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

References:
Heart health:
https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.119.044687
https://pubmed.ncbi.nlm.nih.gov/26946252/
https://www.sciencedirect.com/science/article/abs/pii/S187140212100062X
https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.119.043052
https://lipidworld.biomedcentral.com/articles/10.1186/s12944-022-01685-z


weight:
https://pubmed.ncbi.nlm.nih.gov/34786908/
https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.119.043052

immunity:
https://pubmed.ncbi.nlm.nih.gov/37594604/

brain:
https://pubmed.ncbi.nlm.nih.gov/30056419/
https://www.mdpi.com/2079-9721/12/11/272

topical:
https://pubmed.ncbi.nlm.nih.gov/15724344/
https://www.sciencedirect.com/science/article/abs/pii/S187140212100062X
https://pubmed.ncbi.nlm.nih.gov/24320105/
https://pubmed.ncbi.nlm.nih.gov/32923724/
https://pubmed.ncbi.nlm.nih.gov/32949101/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7276157/
https://onlinelibrary.wiley.com/doi/10.1111/ics.12774

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 Coconut Oil and Saturated Fat
2:10 LDL
3:00 ApoB
3:47 Heart Disease
5:05 HDL
6:00 Weight Loss
7:16 Immunity
8:14 Brain
9:00 Skin, Mouth, Hair
10:14 Pros and Cons



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Plant milk is on the rise, but is it a healthy move? The study that changed my mind.

Uploaded 10-11-25

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

References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC11340166/

previous meta:
https://www.sciencedirect.com/science/article/pii/S1756464621001481

hard outcomes:
https://www.sciencedirect.com/science/article/pii/S0002916522105332
https://www.mdpi.com/2072-6643/16/7/986
https://pmc.ncbi.nlm.nih.gov/articles/PMC8453418/pdf/dyaa007.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 Dairy milk vs Soy
1:00 The study
2:30 Surprised
3:26 Sugars
4:43 Milk fat
5:33 Body weight and fat
6:50 Trust?
8:30 5 trials
9:28 Mechanisms
9:57 End outcomes
10:35 Conclusion



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Cardiologist Dr Pradip Jamnadas and Dr Carvalho have different views on seed oils

Uploaded 14-11-25

Full interview: https://youtu.be/MrjhptgsbAw

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

References:
Seed Oils vs butter/ghee for liver fat:
https://pubmed.ncbi.nlm.nih.gov/38501177/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7082640/
https://pubmed.ncbi.nlm.nih.gov/22492369/

Seed oils and LDL:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6499508/

Minnesota
https://www.ahajournals.org/doi/pdf/10.1161/01.ATV.9.1.129
https://www.bmj.com/content/353/bmj.i1246.full.pdf+html
https://www.bmj.com/content/357/bmj.j2108.full
https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510

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 Oils are processed
1:21 Glycation
2:24 Cell membranes
3:10 Seed oils and cancer
6:04 Seed oil vs butter
9:46 Seed oils and sdLDL
14:08 The Minnesota trial



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Plant protein is incredibly abundant. Common and cheap plant foods are sources of plentiful plant protein. A look at plant based protein sources and common myths surrounding animal protein vs plant protein, e.g. amino acids and absorption. This is top 7 Plant Protein sources.

Uploaded 31-08-20

Plant-based diets are more popular than ever. We're slowly realizing that plant protein is abundant and may bring health benefits.

Here’s my top7 plant protein sources: Plant protein Number 7 is Tempeh. tempeh is a triple threat. jam-packed with plant protein, a fermented food AND it can lower your cholesterol

protein is easy to find. recommended dietary allowance (RDA)=64g (man)

Plant protein Number 6 is Lentils. 1 cup of lentils has 18g of plant protein, 16g of fiber and a 1/3 of your daily iron.

studies show people getting more protein from plants tend to live longer. these studies can’t prove plant protein is responsible. other differences in plant-eaters may account for the benefits. but given the health benefits of a plant-rich diet, it’s plausible

Plant protein Number 5 is edamame. Edamame are fresh, unprocessed soy beans. 1 cup edamame = 19g of plant protein (1/3 the RDA)

we don’t need protein powders. vast majority of us can get all the protein we need from food. That’s not to say protein powder is unhealthy, but try not to think of it as a replacement for food

studies on associations with protein; obsession with protein; plant protein may be a marker for plant-rich diet

Plant protein Number 4 - hummus (blended Chickpeas)
plant protein lacks amino acids? all plants contain all 9 essential amino acids. proportions vary so eating a variety of plants ensures you get a proper mix.

is plant protein less well absorbed? most recent evidence in humans indicates little to no difference between plant protein and animal protein digestibility. since we eat protein in excess, any small differences aren’t meaningful in practice. for most of us, both animal protein and plant protein provide all the amino acids we need

Plant protein Number 3-Oatmeal. not as concentrated in protein as legumes, but whole grains are great sources of plant protein. you can easily hit 20 or 25g of protein for breakfast

Plant protein Number 2-Chia seeds. Most of us don’t eat cups of chia seeds, that’s ok. 3 tablespoons on oatmeal or in a chia pudding: 5g of plant protein, almost 20% of your calcium and half your iron. plus soluble fiber which lowers cholesterol and feeds your microbiome and omega 3 healthy fats. hemp seeds = more than twice the protein as chia.

In longevity studies, even shifting just 3% of calories from animal protein to plant protein was associated with a drop in mortality. So if you don't want to eat 100% plants, even small changes have been linked to benefits

Plant protein Number 1- greens have protein too. Kale, broccoli, asparagus are examples of protein-rich greens. additional video with more info on complete proteins

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

References:
tempeh recipes: https://www.self.com/gallery/tempeh-recipes-that-are-better-than-tofu
plant protein benefits:
https://www.healthcentral.com/article/cardiovascular-benefit-of-plant-based-protein
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2768358
lentil dahl recipe: https://thewanderlustkitchen.com/indian-red-lentil-dal/
edamame recipes:
https://www.onegreenplanet.org/vegan-recipe/spicy-garlic-edamame/
https://www.kitchentreaty.com/summer-corn-edamame-salad/
https://thefeedfeed.com/cookingforpeanuts/mushroom-bowl-with-sesame-garlic-broccolini-and-edamame
how to make hummus: https://www.youtube.com/watch?v=GbxnB53IExY
plant protein digestibility:
https://www.mdpi.com/2072-6643/11/11/2661/htm
https://www.sciencedirect.com/scien

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Uploaded 03-06-21

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

References:
full podcast:https://www.youtube.com/watch?v=8jg9devGbkU

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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