Decoding Plant-Based Diets and Heart Health | Gil Carvalho, MD, PhD

What does the science say about plant-based diets, longevity, and cardiovascular health? In this episode of The Ty Beal Show, Dr. Gil Carvalho, research scientist and host of Nutrition Made Simple with over a million monthly viewers, cuts through the noise to reveal what the evidence shows.

Dr. Carvalho challenges common assumptions about plant-based eating, explaining why the term itself is misleading and how Mediterranean, pescatarian, and even well-planned omnivorous diets can be equally health-promoting. Drawing from Harvard's landmark healthy aging studies and genetic research, he reveals how optimized nutrition patterns can add 10-12 years to your lifespan—but warns against the dangerous mythology surrounding certain dietary extremes.

This deep-dive conversation explores the mechanics of cardiovascular disease, with Dr. Carvalho breaking down why ApoB—not LDL cholesterol—is the gold standard for assessing heart disease risk. He shares his personal experience with genetic risk factors including elevated Lp(a), explaining when imaging tests like coronary calcium scores become valuable and how to optimize lipid levels through diet, lifestyle, and targeted medications.

What you'll learn:

• Why "plant-based" encompasses everything from Mediterranean to vegan diets—and why the distinction may matter less than you think
• The critical difference between ApoB and LDL cholesterol for predicting heart attacks
• Why B12 deficiency on vegan diets can cause irreversible nervous system damage
• How isometric exercises like wall squats can lower blood pressure as effectively as medication
• Why weight loss consistently improves glucose metabolism regardless of diet type

Dr. Carvalho also shares his personal experiments with statin medications, revealing how different drugs affected his insulin resistance and ApoB levels differently, and explains why promising new Lp(a)-lowering medications might revolutionize cardiovascular prevention within the next few years.

Whether you're navigating conflicting dietary advice, concerned about cardiovascular risk, or simply want to understand what nutritional science says about plant-based diets, this episode provides evidence-based clarity from one of the field's most trusted science communicators.

Find Dr. Gil Carvalho's work at Nutrition Made Simple on YouTube and follow him on X and Facebook.

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