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The science of healthy eating broken down... in bite-size pieces. Myth-busting. Fact-checking. Tasty, healthy food doesn't need to be complicated. Whether mediterranean, omnivore, pescaterian, vegetarian, vegan, keto, low carb or...
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The science of healthy eating broken down... in bite-size pieces. Myth-busting. Fact-checking. Tasty, healthy food doesn't need to be complicated. Whether mediterranean, omnivore, pescaterian, vegetarian, vegan, keto, low carb or high carb, healthy nutrition can be simple and fun. Nutrition Made Simple and Dr. Carvalho have no sponsors, affiliate deals or any ties to pharmaceutical or any other industry. Our content is fully independent. All business inquiries please note: Our policy is to eschew all for-profit arrangements (sponsorships, affiliate deals, discount codes etc). We are unable to partner with any brands or products. We hope you understand. Remaining independent and disinterested is a central part of Nutrition Made Simple's mission to provide clarity for the public.
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Episodios & Posts
Episodios
Posts
28 AGO. 2026 · Extensive evidence shows how Diary of a CEO is aware of their misinformation... and how they profit from it.
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Animations: Even Topland @toplandmedia
References:
Cancer
https://www.cell.com/iscience/fulltext/S2589-0042(20)30645-3
https://pubmed.ncbi.nlm.nih.gov/38838145/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12295676/
Fiber
https://pmc.ncbi.nlm.nih.gov/articles/PMC6058973/
https://www.thelancet.com/article/S0140-6736(18)31809-9/fulltext
Heart Disease
https://www.jacc.org/doi/10.1016/j.jacc.2025.12.027
https://newsroom.heart.org/news/still-top-cause-of-death-the-types-of-heart-disease-people-are-dying-from-is-changing
https://academic.oup.com/eurheartj/article-abstract/37/11/908/2398344?redirectedFrom=fulltext
https://www.who.int/news-room/fact-sheets/detail/sodium-reduction
Podcast stats
https://www.netinfluencer.com/npr-places-three-shows-in-podcast-audio-reach-top-10-for-june-2026/
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 Diary of a CEO
1:30 Cancer Misinformation
5:49 Fiber Misinformation
8:02 Heart Disease Misinformation
9:33 Statins Misinformation
12:11 "They´re Lying To You"
13:27 DOAC fact-checks itself
22:12 Fact-Checks 2.0
27:26 Dirty Money
20 AGO. 2026 · New Study Reignites Controversy about Vitamin K2 and Clogged Arteries
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IG:@gilcarvalho.md
TT:@nutrition.made.simple
Animations: Even Topland @toplandmedia
References:
https://jamanetwork.com/journals/jamacardiology/article-abstract/2850256
https://www.sciencedirect.com/science/article/pii/S1936878X2200170X
https://www.ahajournals.org/doi/pdf/10.1161/circulationaha.121.057008
https://www.jacc.org/doi/10.1016/j.jacadv.2023.100643
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 Vitamin K2: New Trial
3:00 Surprise
6:25 Beyond Calcium
11:21 Bone Health
12:00 K2 Foods
10 AGO. 2026 · The latest science on fish oil and omega-3s. How to optimize brain function without harming your heart
Dementia prevention full video:
https://youtu.be/Tyy4UZO_MwI
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:
Omega 3s and brain function:
https://www.nature.com/articles/s41598-025-16129-8
https://journals.sagepub.com/doi/abs/10.1177/0269881115587958
https://pubmed.ncbi.nlm.nih.gov/34605891/
https://pubmed.ncbi.nlm.nih.gov/20434961/
risk of AF:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9109217/
Fish vs Algae
https://pubmed.ncbi.nlm.nih.gov/18589030/
Absorption
https://www.sciencedirect.com/science/article/abs/pii/S0006291X88809379
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 Fish Oil, Omega-3s & Your Brain
4:46 Critical Dose
8:50 Misleading Labels
10:51 Fish vs Algae
12:27 Tips to Optimize Omega-3 Intake
2 AGO. 2026 · The Science-backed 4-Step System to Slash Visceral Fat FAST
Download the Infographic on Twitter/X:
https://x.com/NutritionMadeS3/status/2083590026625958043
Or On Instagram:
https://www.instagram.com/p/DbjKUYzFch1/?hl=en
Or On Facebook:
https://www.facebook.com/DrGilCarvalho/posts/
Or On Substack:
pfbid0HN5p2X2fK1VL7eTrmjPQAyasxN22fDSbSXmWdh4LV875hyFk6kd8z5sXGA1MLTd6l
https://substack.com/profile/1113520-gil-carvalho-md-phd/note/c-306832152
Online Calculator
https://www.lih.lu/en/visceral-fat-calculator/
RS2
The product used in the trial is High-Amylose Maize Starch (Hi-Maize® 260 from Ingredion), a clinical-grade Resistant Starch Type 2 (RS2). It´s usually sold in bulk (50lb bags) for industrial food processing but a convenient alternative source of RS2 is unmodified Raw Potato Starch (such as Bob's Red Mill). It is widely available in grocery stores.
https://pt.iherb.com/pr/bob-s-red-mill-potato-starch-unmodified-gluten-free-22-oz-623-g/89493
In fact, potato starch is more concentrated in RS2 than corn starch. You can get 40g of RS2 (the dose used in the trial) from ~53g of potato starch (4.5 to 5 level tablespoons or just under 1/3 cup).
Important: Keep it cold/uncooked or cook at low temp (below 140°F (60°C)). Heat destroys the RS2 structure, converting it into fast-digesting glucose. Mix it into cold water, milk, or a smoothie.
Start Slow: Begin with 1 tablespoon daily (~8g of active RS2) and gradually scale up over 3 to 4 weeks to allow your gut microbiome time to adapt without causing temporary bloating or gas.
Matcha brands:
https://matchatherapy.com/en-eu/products/matchatherapy90
https://www.gotmatcha.com/pages/current-matcha-analysis
Peak Heart Rate Info
In High-Intensity Interval Training (HIIT), Peak Heart Rate is the highest number of beats per minute (bpm) your heart reaches during an intense burst of exercise.
The simplest formula is:
Peak Heart Rate = 220 - Your Age
Example for a 50-year-old: 220 - 50 = 170 bpm
The trial covered in the video reports that over 90% peak HR was less effective than under 90%. For a 50 year old this would mean staying under 153bpm rather than over 153bpm.
Sleep/Insomnia App (Free):
https://mobile.va.gov/app/cbt-i-coach
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:
Measuring Visceral Fat
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20033
Cocktail & other drinks
https://gut.bmj.com/content/70/11/2085
https://pubmed.ncbi.nlm.nih.gov/22205311
https://www.jci.org/articles/view/37385
Resistant Starch
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(23)00297-8https://pmc.ncbi.nlm.nih.gov/articles/PMC6426958/
Good carbs vs bad carbs
https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00322-3/fulltext
Protein
https://onlinelibrary.wiley.com/doi/10.1111/liv.14596
Fats
https://www.nature.com/articles/s41430-020-00778-1https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-replacing-ghee-with-rapeseed-oil-on-liver-steatosis-and-enzymes-lipid-profile-insulin-resistance-and-anthropometric-measurements-in-patients-with-nonalcoholic-fatty-liver-disease-a-randomized-controlled-clinical-trial/9EE45F2B72761228E6DD2BE5FCB8B50A
Workout
https://diabetesjournals.org/care/article-abstract/20/3/385/22179/Mobilization-of-Visceral-Adipose-Tissue-Related-to
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2011.00931.x
https://link.springer.com/article/10.1007/s40279-017-0807-y
Rest
https://www.jacc.org/doi/10.1016/j.jacc.2022.01.038
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 Simple System to Cut Visceral Fat
1:52 What gets measured gets done
4:00 Speeding up Results
9:22 Best & worst carbs
13:14 Best & worst proteins
14:14 Best & worst fats
17:23 Best & worst workouts
21:16 Best & worst rest habits
25 JUL. 2026 · Full article for FREE:
https://gilcarvalhomdphd.substack.com/p/30-years-of-nutrition-knowledge-simplified
Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u
Connect with me:
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IG:@gilcarvalho.md
TT:@nutrition.made.simple
Animations: Even Topland @toplandmedia
References:
Avocado
https://pmc.ncbi.nlm.nih.gov/articles/PMC8953789/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6826385/
Beans
https://www.sciencedirect.com/science/article/pii/S0002916523118946
Oats
https://www.tandfonline.com/doi/abs/10.1080/10408398.2024.2382352
Seed Oils
https://link.springer.com/article/10.1186/s12916-021-01961-2
Saturated Fat
https://pubmed.ncbi.nlm.nih.gov/26429077/
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 Nutrition Seems Confusing
3:09 Blind Men & the Elephant
7:01 The Skinny on Fats
11:12 Stop Feeling Afraid
15:34 Homeostasis
17:42 Consistency
18 JUL. 2026 · The New York Times gave you food advice. It didn´t go well.
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!.
References & Resources:
https://www.nytimes.com/2026/07/02/well/eat/healthy-eating-advice-2026.html
https://www.mdpi.com/2072-6643/13/8/2560
https://pmc.ncbi.nlm.nih.gov/articles/PMC7000532/
#NutritionMadeSimple #GilCarvalho
0:00 New York Times & low carb
2:45 Fasting
4:20 Protein Excess
6:20 Oats
8:00 Warm Water
10 JUL. 2026 · Hyped on Social Media. But the science tells a different story
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Why I take Pitavastatin + Ezetimibe: https://youtu.be/VLc1_vLZUSk
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:
https://www.nature.com/articles/hr2008203
https://sci-hub.sidesgame.com/10.1039/c8fo02324g
https://journals.sagepub.com/doi/10.3233/CH-211147
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1380727/full
https://search.informit.org/doi/abs/10.3316/informit.311419516442451
https://pubmed.ncbi.nlm.nih.gov/36072877/
https://rs.yiigle.com/cmaid/997930
https://www.lifescience.co.jp/yk/yk04/july/ab4.html
Natto:
https://www.sciencedirect.com/science/article/pii/S0002916522047748
https://www.bmj.com/content/368/bmj.m34
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 Natto & nattokinase
1:57 Lab animals
2:40 Bloodwork
5:55 Plaque
9:54 Hard Outcomes
12:13 Side effects
14:10 Natto
27 JUN. 2026 · I Investigated Microplastics: Are they Poisoning us or is it all Fearmongering
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Brad´s video: www.youtube.com/watch?v=pNPvWsmxwno
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:
https://www.theguardian.com/environment/2026/jan/13/microplastics-human-body-doubt
https://www.sciencedirect.com/science/article/abs/pii/S0304389420319944
https://www.sciencedirect.com/science/article/pii/S2666911022000247#bib10
https://pubs.acs.org/doi/10.1021/acs.est.0c07384
https://pubs.rsc.org/en/content/articlelanding/2026/ay/d5ay01801c
https://pubs.acs.org/doi/10.1021/acs.est.4c12599
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 Microplastics Hype
3:21 Biggest blow
5:57 What can we do
12 JUN. 2026 · Bryan Johnson´s diet blew me away. Here´s the ups and downs.
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 & timing
12:10 Staple Meals
14:05 Salt
18:49 Vegan vs Meat
20:49 Supplements & Drinks
22:59 5 rules
4 JUN. 2026 · 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:
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
The science of healthy eating broken down... in bite-size pieces. Myth-busting. Fact-checking. Tasty, healthy food doesn't need to be complicated. Whether mediterranean, omnivore, pescaterian, vegetarian, vegan, keto, low carb or...
mostra más
The science of healthy eating broken down... in bite-size pieces. Myth-busting. Fact-checking. Tasty, healthy food doesn't need to be complicated. Whether mediterranean, omnivore, pescaterian, vegetarian, vegan, keto, low carb or high carb, healthy nutrition can be simple and fun. Nutrition Made Simple and Dr. Carvalho have no sponsors, affiliate deals or any ties to pharmaceutical or any other industry. Our content is fully independent. All business inquiries please note: Our policy is to eschew all for-profit arrangements (sponsorships, affiliate deals, discount codes etc). We are unable to partner with any brands or products. We hope you understand. Remaining independent and disinterested is a central part of Nutrition Made Simple's mission to provide clarity for the public.
mostra menos
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