Nutrition Made Simple!
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...
Did our food habits create COVID-19? | Wet markets, Factory farms and more
Did wet markets breed the coronavirus? Is bat soup to blame for COVID-19? Are factory farms creating pandemics? Let's fact-check some COVID-19 food-related ideas.
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References:
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-busters
https://www.thelancet.com/action/showPdf?pii=S0140-6736%2820%2930183-5
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3323155/<...
9 Tips to Eat Healthy on a Budget
Eating healthy is so expensive! Or is it? 9 key life-hacking tips to save big and help your health and your wealth.
We all know we have to eat healthy to be healthy. But eating healthy is so expensive. Right?! Truth is some of the best foods are good for the body and the pocket. here's 9 tips to eat healthy and cheap.
How much would food cost using all of these tips? Get ready for some major savings
tip #1- Be flexible. If kale is too expensive, don’t eat it. Eat your local gr...
Coronavirus: What the Future Holds (my prediction)
Coronavirus and COVID-19 have spread across the world. What can we learn from countries who dealt with coronavirus earlier? A lot. South Korea is a case-study on coronavirus containment that can potentially save many lives.
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References:
China early timeline: https://www.livescience.com/first-case-coronavirus-found.html
coronavirus numbers day by day:
China: https://www...
RFK´s New Dietary Guidelines will recommend MORE Saturated Fat!!
RFK Jr´s Dietary Guidelines are coming. Brace yourself.
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Animations: Even Topland @toplandmedia
Additional resources:
Saturated fat & 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 o...
Joe Rogan and diet by self-experimentation
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Joe Rogan recently made headlines for his carnivore experiment. How informative is subjective experience and short-term results? A view on self-experimentation and how it fits with scientific data.
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...
#1 Meal to Reverse Belly Visceral Fat FAST
Science-backed Best Meal to Reverse Fatty Liver & Visceral Fat In WEEKS
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References:
Green Mediterranean Diet: https://gut.bmj.com/content/70/11/2085
Curcumin: https://www.mdpi.com/2072-6643/16/23/4150
Protein: https://pubmed.ncbi.nlm.nih.gov/32652799/
DIRECT: https://pmc.ncbi.nlm.nih.gov/articles/PMC3168743/
<...
Carbs or fat? Which is the enemy?
Low carb or low fat? Countless fads and nutrition experts later, people are more confused than ever. Today we tackle this issue and clarify some misconceptions.
Healthy Carrot Cake recipe (adapted from http://www.healthyeatingprogram.info/www.harmonizedcookery.com//2016/06/whole-food-carrot-cake.html and https://plantbasedcookingshow.com/2018/05/07/refined-sugar-oil-and-gluten-free-vegan-carrot-cake/ to make it even healthier):
You will need:
• 1/2 cup walnuts
• 1/2 cup almonds
• 1/4 cup shredded coconut (optional)
• 1 teaspoon vanilla extract
• 1/2 cup dates, pitted
• 1/4 cup whole grain flour (oat or your choice)
• 1/2 teaspoon each: cinnamon, cardamom, ginger, and nutmeg
• 1 1/2 cups carrots, grated
Frosting
1...
Lead contamination found in Protein Powders | New Investigation shocks consumers
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Consumer Reports found Lead contamination in most Protein Powders. Here´s what the media didn´t tell you.
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Animations: Even Topland @toplandmedia
References & Resources:
Recent Consumer Reports Investigation:
https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640/
Larger Investigation (160 products):
https://cleanlabelproject.org/protein-study-2-0/
FDA cutoffs:
https://www.sciencedirect.com/science/article/pii/S0273230020300052
https://pubmed.nc...
The 5 staples of a healthy diet (Don't remove... replace!)
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.
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...
If YOU Have Probiotics, You NEED To Stop!
For most people Probiotic Supplements are a waste of money and can actually cause harm.
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References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7572142/
Individual variation
https://www.cell.com/cell/fulltext/S0092-8674(18)31102-4
Probiotics Can cause harm
https://www.sciencedirect.com/science/article...
Dr Robert Lustig gets Fact-checked by MD PhD Doctor
Dr Lustig´s views on sugar, saturated fat, heart disease and seed oils examined.
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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...
How to Cook Beans for Maximum Benefit | Science in the Kitchen
Wondering how to cook beans to maximize health benefits? Today we cover the science on cooking beans, best methods for soaking etc. A one-stop shop on how to cook beans and get maximum health benefits
Let’s look at how to cook beans, the soaking, the cooking methods, what the science says is the best way to get the most benefit out of them
soaked beans cook faster, but there are other benefits. Beans contain great nutrients but also lectins and phytates.
beans are seeds, so they store nutrients for when they sprout and ne...
How to start eating healthier | STEP-BY-STEP (Part 1)
Want to know how to eat healthier but not sure where to start? You're not alone. In this series I'll break down a simple, step-by-step, science-based process to clean up your diet and start eating healthy.
Eating healthy is not as difficult as you think you have the right tools.
In this video I cover step 1 of How to start eating healthier.
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References:
not enough fruit is #1 dietary risk factor for disease in the US https://www...
The Common Pill That Raises your Risk of Diabetes (And How to Avoid it)
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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...
Boost Iron Absorption | Even From Vegetables
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References:
Video on basics of iron:
https://www.youtube.com/watch?v=h_sIN3EBo4A
Vit C boosts iron absorption:
https://academic.oup.com/ajcn/article-abstract/30/2/235/4650136
Heme iron and disease:
https://www.sciencedirect.com/science/article/abs/pii/S0939475314002889
https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0041641&type=printable
Garlic/onion enhance iron absorption:
https://pubs.acs.org/doi/abs/10.1021/jf100716t
carrots and iron absorption:<...
The REAL Dementia Risk Factors Doctors Won't Tell You
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
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Animations: Even Topland @toplandmedia
References:
Lancet Report: https://www.thelancet.com...
The REAL 7 Levels of Eating That Transform Your Health (Backed by Science)
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Animations: Even Topland @toplandmedia
References:
Hydration:
https://pubmed.ncbi.nlm.nih.gov/14671205/
Energy drinks:
https://www.health.harvard.edu/nutrition/are-energy-drinks-bad-for-you
Ultraprocessed:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7946062/
Amino acids:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/
Fantastic Fats:
...
Is cholesterol level just genetics?
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References:
FH prevalence
https://www.ncbi.nlm.nih.gov/m/pubmed/25612857/
Rate of hypercholesterolemia in the US
https://www.cdc.gov/cholesterol/cholesterol_education_month.htm
dietary pattern associates with cholesterol levels:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916209/
https://veganhealth.org/cardiovascular-disease-markers-in-vegans/#cholesterol-EPIC
very healthy diet drops LDL by 30% in 7 days:
https://link.springer.com/article/10.1007/s11883-004-0091-9
portfolio diet (plant sterols, plant protein...
Weight Loss Tips and Myths | The Science of Weight Loss
Weight loss tips. What the science of obesity and weight loss teaches us about hormones, carbohydrates and fat. Common myths and weight loss tips to help you succeed.
Weight loss tips like portion control, cutting calories and avoiding carbs miss the point.
"just eat less calories. Less calories, less weight". that assumes we burn calories at a constant rate. When we lose weight our hormones (leptin) change and we burn less calories. Effort to eat less may go to waste. Hormone changes also make us hungrier. We try to ditch the fat stores, our body...
Scientist breaks down Beyond and Impossible Burger
Beyond Meat and the Impossible Burger have taken the food industry by storm. Are they healthier options? I break down the Beyond and the Impossible Burgers and look at their health risks compared to a regular beef patty.
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References:
Univ Michigan study: http://css.umich.edu/publication/beyond-meats-beyond-burger-life-cycle-assessment-detailed-comparison-between-plant-based
Red meat & pollution:
https://www.thelancet.com/pdfs/journals/lancet/PIIS0140-6736%2818%2931788-4.pdf
https://www.pnas.org/content...
Coronavirus Food and Supplements:Facts vs Scams
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
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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...
Dairy milk vs Soy milk | The Studies that Changed my Mind
Plant milk is on the rise, but is it a healthy move? The study that changed my mind.
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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...
Does frozen food lose nutrition? Fresh vs Frozen
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References:
fresh vs refrigerated vs frozen produce study:
www.sciencedirect.com/science/article/abs/pii/S0889157517300418
we have this general idea that Frozen food is less good.
this study looks at produce, fresh vs frozen
In most comparisons, there was no difference btw fresh and frozen although in some nutrients...
Lead in Your Chocolate: Here are the Worst Brands
Find out the chocolate brands with highest & lowest heavy metal contamination
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Animations: Even Topland @toplandmedia
References & Additional Resources:
Our chocolate video covering best products:
https://youtu.be/4dan0C33ypo
CR investigations:
https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8480295550/
https://www.consumerreports.org/health/food-safety/a-third-of-chocolate-products-are-high-in-heavy-metals-a4844566398/
As you sow (100s of brands):
https...
Real Madrid Players´ High Glucose Shocked Scientists
Real Madrid Players´ Glucose Level during a Champions League match surprised scientists
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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 m...
The #1 WORST Sleep Mistake Destroying Your Heart
Avoid these Bad Sleep Habits that are Harming your Heart (+10 strategies to improve Sleep Quality)
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Animations: Even Topland @toplandmedia
References:
Short Sleepers:
https://www.nih.gov/news-events/nih-research-matters/gene-identified-people-who-need-little-sleep
Sleep duration & Disease
https://pmc.ncbi.nlm.nih.gov/articles/PMC3660511/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9403140/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3755488/pdf/nihms31291.pdf
https://pmc...
8 Foods That Actually Fix Your Gut (Not Probiotics)
8 Foods I Eat as a Doctor for Gut Health
full IBS video: https://youtu.be/FdQexSS0lOg
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Animations: Even Topland @toplandmedia
References:
Prunes https://onlinelibrary.wiley.com/doi/abs/10.1111/apt.12913
Stanford trial https://med.stanford.edu/nutrition/research/completed-studies/fefifo.html
Kefir
https://link.springer.com/article/10.1007...
New Heart Disease Prevention Trial Makes Waves
New drug trial breaks new ground in Heart Disease prevention
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Animations: Even Topland @toplandmedia
References:
www.nejm.org/doi/full/10.1056/NEJMoa2514428
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...
Coffee and your Heart | New trial changes everything
New trial flips our thinking on coffee and a form of heart disease on its head
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Animations: Even Topland @toplandmedia
References:
https://jamanetwork.com/journals/jama/fullarticle/2841253
https://jamanetwork.com/journals/jama/fullarticle/2841252
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...
What Artificial Sweeteners do to your Microbiome | New Trial
News on sweeteners & the microbiome just dropped.
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Animations: Even Topland @toplandmedia
References:
https://www.nature.com/articles/s42255-025-01381-z
https://www.nature.com/articles/nature13793
https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00976-w
https://diabetesjournals.org/care/article/45/8/1917/147303
https://pubmed.ncbi.nlm.nih.gov/36056917/
https://www.mdpi.com/2072-6643/16/7/963
https://www.nature.com/articles/s41366-024-01673-6
Disclaimer: The contents of this video are for...
This Food Component Cuts Visceral Fat in Half (Science-backed)
Cutting Visceral Fat in half without diets, workouts or meds is possible
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The powdered Resistant Starch they used:
https://www.ingredion.com/na/en-us/ingredient?name=himaize-260-22000b00
References:
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(23)00297-8
https://pmc.ncbi.nlm.nih.gov/articles/PMC10963277/
https://pubmed.ncbi.nlm.nih.gov/30894560/ <...
Human canines and dietary choices | #Keep’n it simple
Humans have canines. Does that mean our ancestors were carnivores? Does that mean we are?
The teeth debates are all over the internet. e.g. regarding the Paleo diet. Some argue our teeth shape means our ancestors ate ABC and because of that we have to eat XYZ.
Some say canines mean we evolved eating meat, others say this our canines are pathetic and some herbivores have canines.
Does it matter?
Mortality and life expectancy of our ancestors:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3029716/#!po=20.5882
...
Blunt Blood Sugar Spikes without Cutting Carbs
How to Fix your Sugar Spikes (Science-Backed Hacks)
Reversing Diabetes:
https://youtu.be/yuFjwfP4nGo
https://youtu.be/M2huKrmoL9g
https://youtu.be/gdWe87YfFFc
https://youtu.be/y1oCBvkxkj4
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IG:@gilcarvalho.md
TT:@nutrition.made.simple
Animations: Even Topland @toplandmedia
References:
Peanut Butter, Vinegar:
https://www.sciencedirect.com/science/article/abs...
Scientist explains HOW to eat like Game Changers in 2020
Watched The Game Changers documentary and want to eat more plants? And do it in a healthy way? I cover all the basic info you need to get started and crush it in 2020.
Download the infographic here: https://twitter.com/NutritionMadeS3/status/1211368039184314371
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References:
Processed plant foods and disease risk: https://www.sciencedirect.com...
Doctor Reviews OMAD (One Meal a Day)
OMAD (One Meal a Day) has become incredibly popular. What are the pros and cons of OMAD? Is eating one meal a day healthy? Is OMAD hype? An objective look at the science on OMAD.
OMAD or one meal a day is a form of intermittent fasting where you eat once a day. OMAD has become extremely popular
So I went over the science on OMAD
1. OMAD is simple. You eat once a day, within a 1h window, and you’re doing OMAD. No counting calories, no cutting out entire food groups, no complicated me...
Scientist on coronavirus and what the media won't tell you
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References:
CDC: https://www.cdc.gov/
WHO: https://www.who.int/
China's response: https://www.nytimes.com/2020/03/07/world/asia/china-coronavirus-cost.html
South Korea's response: https://www.scmp.com/week-asia/health-environment/article/3074469/coronavirus-south-korea-cuts-infection-rate-without
Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical...
Eat healthy | Step-by-step (Part 2) - Whole Grain Foods
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References:
Whole grains affect cholesterol, glucose levels, risk of disease:
https://academic.oup.com/jn/article/142/7/1304/4743493
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
1 serving of whole grains (~1/2 cup cooked = ~120g) associated with ~25% lower risk of all-cause mortality (NOTE: the paper defines 1 serving as 30g, which is associated with 8% reduction in risk, but as per the USDA 1 serving=1/2 cup cooked, e.g. brown rice, which amounts to ~100-120g, which is associated with a 25% risk reduction)<...
HDL doesn’t matter | #Keep’n it simple
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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<...
Food and Cancer | 8 Myths Debunked
Top Cancer & Food Myths Debunked: Sugar, Dairy, Meat, Organic, etc
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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 & Prostate cancer: https://www.sciencedirect.com/science/article/pii/S0002916523272524
Dairy & ColoRectal cancer: https://academic.oup.com/jnci/article-abstract/94/6/437/2520103
https://journals.plos.org/plosone/article?id=10.1371/journal...
Best protein foods (Ultimate Guide to Protein Part I)
What are the best protein foods? Do we require meat to get protein? Or are plant sources sufficient? Which is the best protein source?
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...
