Nutrition Made Simple!

A complete look at causes, diagnosis and treatment of IBS by one of the leading world experts. Gastroenterologist Dr. William Chey takes us through what causes Irritable Bowel (IBS), how to distinguish it from other similar diseases and how to treat it. The role of diet, medication, behavioral therapy, probiotics and acupuncture in IBS.

Uploaded 22-05-23

Follow Dr. Chey on Twitter: @umfoodoc

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

References:
1-https://jamanetwork.com/journals/jama/article-abstract/2174034
2-https://europepmc.org/article/med/34463082
3-https://www.sciencedirect.com/science/article/abs/pii/S0016508506005129
4-https://www.sciencedirect.com/science/article/abs/pii/S1521691807000339
5-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8132673/
6-https://www.sciencedirect.com/science/article/pii/S154235652030433X
7-https://onlinelibrary.wiley.com/doi/full/10.1111/jgh.13701
8-https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2982.2005.00627.x
9-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5383110/
10-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5383110/
11-https://www.sciencedirect.com/science/article/pii/S0002927002042703
12-https://gut.bmj.com/content/early/2023/03/14/gutjnl-2023-329714.abstract
13-https://www.sciencedirect.com/science/article/abs/pii/S0016508509003618
14-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8171196/
15-https://onlinelibrary.wiley.com/doi/abs/10.1111/apt.16582
16-https://pubmed.ncbi.nlm.nih.gov/33189181/
17-https://link.springer.com/article/10.1007/s00406-014-0502-z
18-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632879/
https://www.gastrojournal.org/article/S0016-5085(11)00087-4/fulltext
19-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
20-https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-020-02654-5?
https://www.tandfonline.com/doi/full/10.2147/NDT.S243551
21-https://www.liebertpub.com/doi/abs/10.1089/acm.2016.0023
https://link.springer.com/article/10.1007/s40139-018-0160-3
22-https://www.ncbi.nlm.nih.gov/books/NBK84763/
23-https://pubmed.ncbi.nlm.nih.gov/28592442/
24-https://www.sciencedirect.com/science/article/abs/pii/S2468125320302156
25-https://www.acpjournals.org/doi/abs/10.7326/m15-3118
26-https://www.sciencedirect.com/science/article/pii/S0025619620301518
27-https://www.hindawi.com/journals/prm/2019/2871505/
28-https://www.worldscientific.com/doi/abs/10.1142/S0192415X96000244
29-https://pubmed.ncbi.nlm.nih.gov/33315591/
30-https://pubmed.ncbi.nlm.nih.gov/25732419/
31-https://www.guysandstthomas.nhs.uk/health-information/sehcat-study
32-https://pubmed.ncbi.nlm.nih.gov/31152332/
33-https://journals.sagepub.com/doi/pdf/10.1177/2050640619826419
34-https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13573
35-https://www.youtube.com/watch?v=uEM2iDT-VAk
36-https://pubmed.ncbi.nlm.nih.gov/23644955/
37-https://pubmed.ncbi.nlm.nih.gov/32426922/
38-https://www.sciencedirect.com/science/article/abs/pii/S1590865821002474
39-https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/
https://www.monashfodmap.com/3_step_fodmap_diet/
40-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9169754/#R58
41-https://www.sciencedirect.com/science/article/pii/S2212877816000387
42-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848870/
43-https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2036.1995.tb00433.x
44-https://www.spandidos-publications.com/10.3892/ijmm.2017.3072
45-https://www.sciencedirect.com/science/article/pii/S0016508522003912
46-https://pubmed.ncbi.nlm.nih.gov/16863564/
47-https://www.sciencedirect.com/science/article/abs/pii/S0016508504021559
48-https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2982.2005.00695.x
49-https://www.sciencedirect.com/science/article/abs/pii/S1389172311005342
50-https://www.sciencedirect.com/science/articl

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New study on bone health in vegans finds vegans have higher bone fracture risk than vegetarians, omnivores or pescaterians.

Uploaded 30-11-20

new diet study headlines: vegans are more likely to break bones

last week we looked at a low carb study, now its vegans breaking bones

they found vegans were more likely to experience a bone fracture than meat-eaters. Pescaterians and vegetarians had slightly higher risk for some specific fractures, like hip

vegans had the highest risks, especially in the lower body, hip and leg. Arm and rib fractures were not more frequent than in meat-eaters

vegans don’t consume dairy so if they dont get enough calcium from food, they could end up with too little. big difference in bone health between vegans who get enough calcium and those who don’t.

looking only at vegans who ate enough calcium, risk of fractures didn’t go away. protein? protein may affect calcium absorption and some vegans eat less protein. among vegans who ate enough, still higher risk of fractures

body weight or BMI has impact on bone health. fractures are more common in low BMI, especially hip, where vegans had highest risk. vegans had lower average BMI than meat-eaters (27% of women had BMI under 20)

18.5 - 25 = normal, under that = underweight and over that = overweight

to test if BMI was the culprit they compared those with higher BMI to those with lower. higher fracture risk was only seen in the low BMI vegans. So the study is saying the problem is not the vegan diet, it’s having an excessively low BMI

why would low BMI cause bones to break? more weight stimulates your body to increase bone density to hold that weight, so being underweight can result in lower bone density. Also, fat and muscle can protect bones from impact

So more fractures were seen at low BMI, in women where there was a higher fraction of underweight people, and in individuals who were inactive, and we know physical activity helps increase bone density

If the problem was lack of calcium, you’d expect all types of fractures to be increased, wrist, leg, hip etc. the sites more likely to break were areas where higher BMI can be protective, like the leg which supports body weight so bone density will increase with BMI, and the hip where having some fat can provide that cushioning effect.

the ankles are more likely to break in heavier people, and ankle fractures were not increased in vegans, pointing to a specific cause like excessively low BMI in some vegans, not a general problem affecting all bones

we’re talking about bone health, we’ve talked about calcium, protein and BMI… what about VitD?? they didn’t measure VitD, and vegans can have lower levels

Asking if vegans have weak bones is like asking if vegans have low b12. depends. If you ignore b12, you’ll risk deficiency. Same with bones. This study says you can eat a vegan diet and have good bone health, if u cover the basics

takeaways to optimize bone health: Calcium. low oxalate leafy greens like kale and collard greens not have more calcium than milk and it’s more absorbable. sardines are also high in calcium. sesame seeds and beans are high in calcium too (also tofu). get b12 AND vitamin D; can help with bone health. vitD from sunlight! eat enough calories to maintain a healthy BMI. women have less muscle and lower BMIs. you don’t wana be overweight but excessively underweight isn’t healthy either. mirror tells us if we need to put some meat on those bones. Resistance training is a stimulus for building bone density. get adequate protein which may help with calcium absorption and maintaining a healthy BMI.

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

References:
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01815-3/tables/2
https://kopernio.com/viewer?doi=10.1038

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New study on intermittent fasting with provocative findings.
16:8: you eat in an 8h window every day and fast for the other 16h

Uploaded 02-05-22

Now 16:8 is very interesting, bc it involves more than just fasting. It also plays with the circadian effect of eating, what time of day u eat.

Fasting can help people lose weight and improve metabolic parameters. and it seems to come down to calories.

So for at least some people blocking out time without eating helps them cut down on total calories and that’s where the benefits are coming from. When you match for calories you don’t see a difference between people fasting and not fasting.

What time of day we eat may involve something more. Several studies suggest a benefit of meal timing that is not entirely explained by calories

Eating earlier in the day, in the morning and early afternoon, seems to be a bit better for our metabolism than eating the same calories later in the day or at night

people ate the same calories either in an 8h window before 3pm or in an 8h window after 11am. the people eating earlier in the day had improved Insulin resistance compared to those eating later even though the total amount of calories was the same

This also emphasizes what we said about fasting. both groups fasted about 16h a day, but only 1 saw the metabolic improvement. So these benefits that go beyond calories seem to be about the time of day we eat, not the fasting per se

the new study asked overweight and obese people to eat 25% less calories than normal for a year. on top of that, half of them were told to do 16:8 early in the day. The other half could eat whenever they wanted

everybody is calorie restricted, they ate the same amount of calories in both groups, but half are eating in that early time window, the other is eating whenever

At the end of the year, both groups had lost weight. Not surprising since they’re cutting calories. And there was no significant difference between the two.

They also looked at metabolic measures. waist circumference, blood pressure, triglycerides, cholesterol, fasting glucose and insulin resistance. All of those metrics improved in both groups, with no significant difference between the 2 groups

so 16:8 doesn’t work? That’s overstating the results. There was no significant benefit of 16:8 when added on top of caloric control but maybe 16:8 only shows an effect if people are not cutting calories to begin with

Another possibility is that the difference in eating window between the 2 groups wasn’t very large. the group doing 16:8 ate in an 8h window, by definition, and the control group that could eat whenever they wanted, ended up eating in an 11h window, btw 8am and 7pm

So its possible that if the controls ate in a 16h window, from 8am to midnite, maybe we’d see a stronger benefit of restricting to 8h?

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

References:
new study:https://www.nejm.org/doi/full/10.1056/NEJMoa2114833
editorial: https://www.nejm.org/doi/full/10.1056/NEJMe2202821
study from earlier in the year: https://www.nature.com/articles/s41467-022-28662-5#Sec2

royalty free Music by Giorgio Di Campo for FreeSound Music
http://freesoundmusic.eu
https://www.facebook.com/freemusicfor...
https://youtube.com/freesoundmusic
original video: https://youtu.be/BdGqWPkBehg

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 p

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Can we trust the Internet when it comes to nutrition information? What about the mainstream media? How about popular books? Pitfalls and lessons learned in 2+ years of sharing nutrition science videos for a wide audience.

Uploaded 12-04-21

Originally presented at the M.S. (Masters in Science) in Nursing seminar, Univ. of Tampa.

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
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!.

#NutritionMadeSimple #GilCarvalho



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Scientists tested low and high carb diets for visceral fat loss. The results are fascinating

Uploaded 08-08-25

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

References:
trial: https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00322-3/fulltext

fat types and liver fat:
https://pubmed.ncbi.nlm.nih.gov/22492369/
https://pubmed.ncbi.nlm.nih.gov/29844096/

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 Visceral fat
0:40 3 diets head to head
1:45 Diet goals
3:12 Diet intake
5:00 Results
6:24 Weight loss or carbs?
6:52 Calorie conundrum
7:26 Fat types
8:21 Conclusion
8:58 Adherence



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4 simple tips to blunt excessive Glucose Spikes

Uploaded 12-05-25

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

References:
https://pubmed.ncbi.nlm.nih.gov/6343873/

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
0:27 3 Food tips
1:34 Food order
3:45 4th tip
4:23 Beyond glucose spikes



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Cutting Visceral Fat in half without diets, workouts or meds is possible

Uploaded 05-01-26

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u

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Animations: Even Topland @toplandmedia

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/

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 Trial halves Visceral Fat
1:48 Blood work improvements
2:40 Microbiome?
4:13 Source
4:48 Dose
5:29 Confirmation



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Eating healthy is so expensive! Or is it? 9 key life-hacking tips to save big and help your health and your wealth.

Uploaded 28-09-20

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 greens and save. I eat the local cabbage, it's dirt cheap

The famous blue zones with the centenarians vary in the details but the pattern is similar across. Lots of unprocessed plants. focus on the big picture and save.

tip #2-legumes. at around a dollar a pound, they’re a dirt cheap source of protein. Some people want to eat healthier but not eliminate meat. doable. Diet is not all or nothing.

What about prices? Average cost of a pound of beans/lentils in the US is $1.45. Matching for protein, red meat is ~4-5x more expensive than beans.

Veggie burgers and processed soy can cost as much or more than meat. Beans and lentils deliver the biggest health bang for your buck

Let’s lower those prices more. tip #3: bulk. Lentils at 72 cents if you buy in bulk. Red lentils, 64cents/lb. Barley, 87cents/lb. dirt cheap. oats for 90cents/lb. that’s 22cents/cup. breakfast of champs for 22 cents. flaxseed at a dollar a lb. $27 dollars for a bag that’ll last you for years. 1 tbspoon = less than 2 cents. with the 22 cents for the oatmeal that’s a 24 cent breakfast. Pay a quarter, still get change

Who said healthy food is expensive?

Why buy at whole foods and leave your paycheck there when you can get it almost for free.

tip #4: frozen vegetables aren’t worse than fresh. frozen mixed veggies, $1/lb. broccoli, $1.30/lb, corn $1, spinach $1.30/lb

it’s even cheaper since there’s no waste. No money wasted

tip #5: choosing where we shop saves big bucks. I can find fruit for 3x price difference. In LA, hispanic supermarkets are very cheap. Local farmer’s markets or fairs are cheap

tip #6: forget organic. organic has a reputation for being healthier, but is it?jury is still out on whether organic provides any actual health benefit. if money is a problem, don’t sweat it, organic is probably not a huge factor

Benefits of plant foods far outweigh any potential concern of pesticides and organic

tip #7: water. Americans spend more money on soft drinks than any other food item. $850/y for average household

You can buy cheap chemical tests for common tap water contaminants. Home filter probably pays for itself in weeks or months with what you save from water bottles.

Bottled water: an insane business model. You're selling something that’s essentially free.

tip #8: make your own milk. soak, grind, filter. almond milk is $2-4 bucks in the US, if you buy almonds in bulk you can make it for $1.50

oatmilk can be even cheaper

tip #9: batch cooking. buy in bulk, batch cook and freeze. Saves money and time. The habit to cook more at home saves big cash and does wonders for your health. Eating out of restaurants on a daily basis can be really rough on the health and the wealth

How cheap can we go for a healthy meal?

Bulk Lentils 72cents/lb, that’s 18cents for 1 cup, spinach 1.30/lb so a cup would be 33cents. Sweet potato is less than a dollar a pound so 30cents per item. So we’re at 81cents per person. Let’s say condiments double the price, that’s $1.62 per person. Family of 4 dines for $6.48. healthy foods are expensive?!?

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

References:
https://www.nature.com/articles/ejcn2014228
avg price data: https://www.bls.gov/regions/mid-atlantic/data/averageretailfoodandenergyprices_usandmidwest_table.htm
bulk food:

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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.

Uploaded 18-03-20

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u

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

Link up with me on Twitter: https://twitter.com/NutritionMadeS3

References:
China early timeline: https://www.livescience.com/first-case-coronavirus-found.html
coronavirus numbers day by day:
China: https://www.worldometers.info/coronavirus/country/china/
South Korea: https://www.worldometers.info/coronavirus/country/south-korea/
Italy: https://www.worldometers.info/coronavirus/country/italy/
France: https://www.worldometers.info/coronavirus/country/france/
Spain: https://www.worldometers.info/coronavirus/country/spain/
US: https://www.worldometers.info/coronavirus/country/us/
US new coronavirus guidelines: https://www.nytimes.com/2020/03/16/world/live-coronavirus-news-updates.html#link-71630faa

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!.

#coronavirus #COVID19



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every medicine you’ve ever taken is based on discoveries reported in scientific studies

Uploaded 15-04-21

studies have a massive impact on our lives. we just published a study in a professional journal so let's take a look at the process

when you think you made a significant discovery, you write up your findings and send them to a scientific journal

there are thousands of journals, so choosing the right one can be an art in itself

if the editors like your work, they sends it to other scientists anywhere in the world to evaluate it

that’s peer-review. later you receive anonymous reports labeled reviewer 1 and reviewer 2

Peer-review is the key to scientific quality control. it sets studies apart from other sources. peer review is like churchill’s democracy

Once the paper is accepted the journal publishes it and future generations of scientists can refer back to it

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

References:
https://onlinelibrary.wiley.com/doi/full/10.1002/bies.202000261

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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