Nutrition Made Simple!

Full meals, macros, drinks and supplements broken down.

Uploaded 04-11-24

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

Recipes:
Seafood rice
Cook a finely chopped small onion in 2tbsps olive oil in a pan over a medium-high heat for ~10 minutes while stirring. Add 1 clove of finely chopped garlic and cook until translucent. Add 3 cups of water and bring to a boil, then add 1 cup of wild rice, seafood of choice (in the recipe in video, clams and mussels were used) and spices/herbs to taste (in the video, coriander, paprika and turmeric were used). When liquid begins to simmer, reduce to a medium heat and allow to gently simmer for 45 minutes. Optional side: fresh avocado slices.

White bean curry with quinoa
Cook a finely chopped small onion in 2tsps olive oil in a pan over a medium-high heat for ~10 minutes while stirring. Add 1 clove of finely chopped garlic, 1 finely diced tomato and 3 tbsp tomato paste and allow to cook. Add overnight presoaked white beans and cover with water. Bring to a boil and allow to cook for ~30min or until soft, then add spices/herbs to taste (in the video, paprika, curry and turmeric were used). Serve and top with parsley. Optional side: quinoa.

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
0:20 Breakfast
1:02 Meal 1
2:20 Meal 2
3:10 Oils
3:52 Salt
4:30 Meat and eggs
5:44 Snacks
6:04 Bread
6:42 Drinks
7:06 Macros
9:03 Fasting
10:14 Organic
10:37 Supplements



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Snacks don't have to be unhealthy to be tasty. Let's look at some examples of delicious and health-promoting snacks.

Uploaded 23-04-20

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References:
more snack ideas: https://www.yahoo.com/lifestyle/dietitians-share-favorite-plant-based-230100260/photo-p-apple-nachos-winning-snack-230100204.html

soy and cholesterol:
https://academic.oup.com/jn/article-abstract/125/suppl_3/598S/4730884
https://academic.oup.com/jn/article-abstract/125/suppl_3/594S/4774174
https://europepmc.org/article/med/2071797

phytosterols and cholesterol absorption:
https://www.nrcresearchpress.com/doi/abs/10.1139/y97-011?journalCode=cjpp#.XqHfPdNKi8U
https://journals.lww.com/co-lipidology/Fulltext/2004/02000/Phytosterols_and_cholesterol_metabolism.8.aspx

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!.

#HealthySnacks



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Raw Milk is the new Tik Tok trend. But does it stand the test of science?

Uploaded 16-09-24

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

References:
Overview: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890836

3x more hospitalizations: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10919754

CDC: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309640/

Food poisoning:
https://www.sciencedirect.com/science/article/abs/pii/S0924224418302929

Heat may improve digestibility of whey:
https://www.sciencedirect.com/science/article/pii/S0956713514000607

Protein and fat content in raw vs pasteurized milk:
https://www.sciencedirect.com/science/article/abs/pii/S0958694617302418

Vitamins:
https://jamanetwork.com/journals/jama/article-abstract/394801
https://www.sciencedirect.com/science/article/pii/S0362028X22128449
https://www.sciencedirect.com/science/article/pii/S2161831322011358

Lactose intolerance:
https://www.annfammed.org/content/annalsfm/12/2/134.full.pdf
https://www.cabidigitallibrary.org/doi/full/10.5555/20053027914

Allergies:
https://pubmed.ncbi.nlm.nih.gov/3284399/
https://onlinelibrary.wiley.com/doi/pdf/10.1111/cea.13399
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1398-9995.1988.tb00404.x
https://www.sciencedirect.com/science/article/abs/pii/S2213219819309560

FDA: https://www.fda.gov/food/buy-store-serve-safe-food/raw-milk-misconceptions-and-danger-raw-milk-consumption

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 Raw milk and contamination
2:21 Heat destroys nutrition?
5:27 Bones
5:55 Lactose intolerance
8:14 Probiotics
8:55 Immunity/Allergies
11:40 Antimicrobial systems
12:55 Fallacies



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Uploaded 04-06-26

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:
Statins lower heart attacks, strokes, death:
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(12)60367-5/fulltext

benefits vs risk of diabetes:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3774022/

Pitavastatin
https://www.tandfonline.com/doi/abs/10.1080/17512433.2024.2433603

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 Why I started a Statin
1:18 Trial and Error
2:54 Something goes Wrong
5:01 A Surprise
6:33 #1 Mistake
7:59 New Experiment
9:03 Natural Supplements
10:13 Results
11:29 #1 Takeaway



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Keto vs Vegan: Health Benefits. A recent study compared Keto and Vegan diets and looked at health benefits and weight loss. Let's discuss the health impact of Keto and Vegan and what the new study tells us about nutrition and health.

Uploaded 18-05-20

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Join the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/

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References:
https://osf.io/preprints/nutrixiv/rdjfb/
https://www.lipidjournal.com/article/S1933-2874(19)30267-3/fulltext
https://www.ncbi.nlm.nih.gov/pubmed/19506174

Keto or Vegan, which is healthier?
a brand new study compared the 2 and measured their health benefits

people on vegan diet ate 7x more carbohydrates yet they lost fat. those on keto did not lose significant fat over the 1st couple weeks

that’s not to say u cant lose fat on a low carb diet. Ofc you can.

point is it’s not the carbs that make you fat. the subjects eating vegan were going to town on carbs and yet they lost fat faster

You CAN lose fat by cutting carbs. you can lose fat by cutting any food, any source of calories. Carbs, fat, even protein

I have nothing personal against keto or vegan

people on the vegan diet were satiated faster and ate less calories, in all likelihood that’s why they lost fat

"I gotta lose some weight, I should cut carbs, right?"

When’s the last time you heard that?

focus less on nutrients, the carbs and the fat and the protein. It’s about food quality

Refined carbs make it easier to gain weight
Complex carbs make it easier to maintain or lose weight

So if by “cut carbs” u mean cut candy, great move
because it’s an artificial product not bc it’s “carbs”

Otherwise next question is “oatmeal has a lot of carbs, I should cut that too”

And we all get confused into general carbophobia

more health benefits

the vegan diet lowered cholesterol but it raised triglycerides. LC diets like keto tend to do the opposite if they’re animal based

So again the key is the type of food not if its high fat or low fat. Both can be healthy

diet wars on social media, keto vs vegan, are a distraction

Vegans and low carbers have been fighting for years
health-wise: a vegan diet can be great or it can be terrible.

Same for keto. it can be healthy, lots of greens, high in fiber, or it can be unhealthy, with processed meats, low fiber and high saturated fat

So the whole vegan vs keto war is social media smoke

So to ask which is better, vegan or keto, it’s nonsensical

having an abundance and variety of unprocessed plants, that’s the golden rule. A healthy diet can be vegan or not, low carb or not, keto or not, it can be low fat, high fat, medium fat, many possibilities, pick the one that works for you and ignore the social media noise


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!.

#KetoVsVegan #KetovsVeganHealthBenefits



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Little known benefits of Chocolate + look out for THIS

Uploaded 04-12-25

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/PMC3502851/
https://academic.oup.com/ajh/article-abstract/23/1/97/150091
https://pmc.ncbi.nlm.nih.gov/articles/PMC5539137/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9170467/

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 Chocolate gets a bad rep
0:35 Saturated fat
1:14 Polyphenols
1:54 Cacao vs Cocoa
3:12 Candy bar vs Dark chocolate vs Cocoa Powder
3:42 Dutch processing
5:14 Chocolate and Heart Attacks
6:42 Top tips



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Uploaded 15-09-19

References:
The Ian Cramer Podcast:
http://iancramerpodcast.libsyn.com/icp-76-dr-gil-carvalho-md-phd-the-pillars-of-evidence-that-form-our-nutritional-recommendations

Videos on protein and amino acids:
https://www.youtube.com/watch?v=_qndZ8_6vTk&list=PLxyjOraXh0-l2CIhstcvQPEKP8y2a4u6e

Videos on cholesterol and saturated fat:
https://www.youtube.com/watch?v=37GhLK80MzM&list=PLxyjOraXh0-kCtqVTBwG6FRQqwemQ5Gba

SFA and CVD: https://www.ncbi.nlm.nih.gov/pubmed/26429077

HDL ('good cholesterol') doesn't lower risk of heart disease:
https://www.youtube.com/watch?v=ZViMWcPk0kU

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



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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Top Cancer and Food Myths Debunked: Sugar, Dairy, Meat, Organic, etc

Uploaded 18-09-25

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

References:
Sugar:
https://www.ncbi.nlm.nih.gov/books/NBK573693/
https://www.cell.com/iscience/fulltext/S2589-0042(20)30645-3
https://publications.cbra.be/schwingshackl2017colorectal.pdf

Dairy and Prostate cancer: https://www.sciencedirect.com/science/article/pii/S0002916523272524

Dairy and ColoRectal cancer: https://academic.oup.com/jnci/article-abstract/94/6/437/2520103

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0072715

https://www.nature.com/articles/s41467-024-55219-5#MOESM3

https://pmc.ncbi.nlm.nih.gov/articles/PMC11833519/

Meat: https://www.cancer.org/cancer/risk-prevention/understanding-cancer-risk/known-and-probable-human-carcinogens.html

https://www.cancer.org.au/iheard/ive-heard-that-eating-processed-meat-is-as-bad-as-smoking-cigarettes-in-terms-of-cancer-risk-is-this-true

Soy:
https://iv.iiarjournals.org/content/36/2/556.abstract

https://www.mdpi.com/2072-6643/10/1/40

Alkaline:
https://bmjopen.bmj.com/content/6/6/e010438.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 Food and cancer
0:28 Sugar
2:24 Dairy
6:26 Super foods
7:21 Microwaves
8:31 Meat
10:13 Organic
12:05 Soy
13:33 Alkaline diet



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New findings show Neanderthals ate abundant starch and grains. Are ancestor diets useful for our food decisions? Should we eat like our ancestors?

Uploaded 18-05-21

New fossil findings on ancestor diets. We have this visual of cavemen hunting wooly mammoth and eating large chunks of meat around a fire. But new Neanderthal fossils and
“analysis of their dental tartar (hardened plaque) reveal a varied diet, rich in cereals, which may have contributed to brain growth”

new study of Neanderthal fossils also examined their teeth, “hominid oral microbiome by analyzing dental biofilms”. so dead oral bacteria stuck to their teeth. plaque hardens and preserves leaving “Archaeological dental calculus". bacteria in their mouths suggest what neanderthals ate

bacteria that consume sugar on the teeth of Neanderthals show they were eating starchy foods. Neanderthals ate grasses and tubers

modern hunter-gatherers: often the gathering that ends up providing a substantial portion of the calories”
Maybe call them gatherer-hunters?

our ancestors adapted to starch around the time they needed sugars to fuel expansion of their brains
hominids ate cereals and starch. but Neanderthals went extinct! but same oral bacteria in homo sapiens “supports importance of starch-rich foods in Homo evolution.”

Ancestor diets dont tell us which foods are healthiest. cavemen diets may be best for us. or not.

ancestor diets should shape our evolution and we should be ‘adapted’ to it, right? saying otherwise is neglecting evolution?

evolution doesn’t care what happens in our 50s. little evolutionary pressure

food pushing us through childhood yet increasing disease risk in older age would be great evolutionarily but bad for modern goals

possible based on what cavemen ate. we cant assume health effect of foods from ancestor diets. more informative than ancestor diets.

can a food be bad if our ancestors ate it? it may not be subject to evolutionary pressure

making it to adulthood has stronger evolutionary weight

we shouldn't try to justify our dietary preference with cavemen. Their diet wasnt vegan, low carb or paleo

“The Paleo diet' is really unrelated to the Paleolithic”

cavemen are more exciting but not informative. that cavemen ate starch and grains doesn’t tell us if those foods are healthy. decisions shouldn't hinge on what cavemen ate ages ago

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

References:
https://www.theguardian.com/science/2021/may/08/remains-of-nine-neanderthals-found-in-cave-south-of-rome
https://www.pnas.org/content/118/20/e2021655118
https://www.sciencemag.org/news/2021/05/neanderthals-carb-loaded-helping-grow-their-big-brains
https://blogs.scientificamerican.com/observations/humans-feasting-on-grains-for-at-least-100000-years/
https://www.nationalgeographic.com/culture/article/ancient-oat-discovery-may-poke-more-holes-in-paleo-diet
https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
https://www.businessinsider.com/neanderthals-human-ancestors-low-carb-paleo-diet-study-2021-5

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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Let’s test our knowledge of nutrition. It’s time for *Food Quiz*!!.

Uploaded 12-10-18

References:
Calcium bioavailability:
https://sci-hub.tw/https://www.sciencedirect.com/science/article/pii/S0889157504000377


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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