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Thinking Nutrition is all about presenting the latest nutrition research in plain language and then translating this into what it means for your health. Dr Tim Crowe is a career nutrition research scientist and an Advanced Accredited Practising Dietitian. Tim has over 30 years of research and teaching experience in the university and public health sectors, covering areas of basic laboratory research, clinical nutrition trials and public health nutrition. He now works chiefly as a freelance health and medical writer and science communicator.
- 132 - Arthritis relief: can collagen supplements help?
Interest in collagen supplements continues to grow – and for good reason. That’s because despite rubbish claims that are way off the mark that there is ‘no evidence they work’ and ‘all the research is funded by the collagen industry’, the reality is very different. In past podcasts I’ve delved into the topic of hydrolysed collagen supplements and skin health and where there are now dozens of blinded randomised controlled trials showing a benefit in increasing skin moisture and elasticity and reducing wrinkles – with many of the studies free from any conflict of interest and all supported by plausible mechanisms as to why collagen, and not other protein sources, can do this. But for this podcast, I want to focus on one of the other reasons that people may take collagen: and that’s to give relief from joint pain and stiffness. So for this episode, I’m going to focus on arthritis and outline what the clinical evidence says and what unique biological mechanisms could be at play to support a unique effect of collagen supplements.
Links referred to in the podcast
Podcast Episode 82 - Collagen supplements: an update on the evidence for health benefits https://thinkingnutrition.buzzsprout.com/808853/9137267-collagen-supplements-an-update-on-the-evidence-for-health-benefitsPodcast Episode 120 - Tendon troubles: can collagen supplements help with tendon repair? https://thinkingnutrition.buzzsprout.com/808853/13372233-tendon-troubles-can-collagen-supplements-help-with-tendon-repairSystematic review of hydrolysed collagen in skin ageing 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699Systematic review of collagen supplementation in osteoarthritis 2018 https://pubmed.ncbi.nlm.nih.gov/30368550Review of collagen supplementation for joint health 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045Systematic review of undenatured collagen and osteoarthritis 2023 https://pubmed.ncbi.nlm.nih.gov/37854210Episode transcript
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X CroweTimTue, 05 Mar 2024 - 131 - Are probiotics effective in IBS?
Irritable bowel syndrome is one of the most common gastrointestinal complaints. With no single identified trigger or treatment, IBS can be a minefield for a person to try and get on top of. Dietary changes like a low-FODMAP diet, supplements and stress modification all have a role to play. Another emerging treatment for IBS are probiotics. Probiotics may improve IBS symptoms by changing the gut microbiota and their metabolite production which can change gut motility, inflammation and gut hypersensitivity. In this podcast, I’ll look at the evidence for the use of probiotic supplements in IBS.
Links referred to in the podcast
Systematic review of probiotics in IBS https://pubmed.ncbi.nlm.nih.gov/37541528Episode transcript
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X CroweTimTue, 30 Jan 2024 - 130 - Maternal probiotics and their effect on infant health
The establishment and development of the microbiome in the early stages of life can play a pivotal role in affecting our health throughout life. The formation of our microbiome happens during the perinatal period where it is influenced by the interaction between the microbiomes of mothers and infants. The microbial composition of breast milk plays an important part in this process. The microbiome of breast milk is also influenced by the gut microbiome of the mother through what is termed the gut-breast axis. In this podcast, I'll explore these mother-infant microbiome links and discover what the scientific evidence has to say about the potential for maternal probiotic supplements having a positive influence on the health of mother and infant.
Links referred to in the podcast
Systematic review on the effect of maternal probiotics on breastmilk and infant microbiomes and health https://www.ajogmfm.org/article/S2589-9333(23)00290-2/fulltextCochrane review on probiotics in reducing the risk of gestational diabetes https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009951.pub3/fullEpisode transcript
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X CroweTimTue, 05 Dec 2023 - 129 - Can the humble cranberry reduce the risk of UTIs?
Urinary tract infections (UTIs) are common with women about 30 times more likely to develop one than men. The bacterial infection of a UTI can cause painful burning sensations when urinating, frequent and strong urges to urinate, and changes in the composition of the urine. Antibiotics are the most common first-line treatment for UTIs, but there is growing interest in the role that nutrition-related treatments can play in reducing the risk of developing a UTI in the first place. Enter the most common self-prescribed and best-researched treatment: the humble cranberry. In this podcast, I’ll look at the evidence for cranberries in all their forms for helping to reduce the risk of developing UTIs.
Links referred to in the podcast
Cochrane review of cranberries and the risk of developing UTIs https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001321.pub6/fullEpisode transcript
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Twitter: CroweTimTue, 26 Sep 2023 - 128 - Tendon troubles: can collagen supplements help with tendon repair?
Tendons play a vital part in helping us move. They are a collagen-infused super-strong bridge that connects muscles to bones allowing you to move your limbs. When overused, overloaded or damaged, these same tendons can cause us a lot of pain and movement impairment. Outside of the well-defined medical treatments and physiotherapy rehabilitation programs that assist with recovering from tendon injuries, there has been growing interest in the role of specialised tendon-targeted nutritional supplements in aiding repair and recovery. And for good reason, hydrolysed collagen is a key component of many of these supplements. In this podcast, I’ll look at where the evidence stands for nutritional supplements helping with tendon healing.
Links referred to in the podcast
Review of nutritional supplements in the management of tendinopathy https://pubmed.ncbi.nlm.nih.gov/37146985Review of collagen peptide supplementation on joint injury and recovery https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8521576Collagen supplements: the science behind the health benefits https://www.thinkingnutrition.com.au/collagen-supplements-healthSystematic review of the effect of collagen supplements on skin ageing https://www.mdpi.com/2072-6643/15/9/2080Episode transcript
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Twitter: CroweTimTue, 15 Aug 2023 - 127 - Lemon water: is it worth the squeeze or just sour hype?
Do you want to lose weight, boost your metabolism, improve your digestion, detox your body, and have glowing skin all while keeping your body nicely alkalised and in balance? You can. All you need do is start each day with a glass of water with the juice of a freshly squeezed lemon in it. I mean water is good for you. And lemons, being a fruit, are good for you. So why not combine the two and get a quantum level of health-boosting synergy? Okay, so now for a dose of reality as I explore the whole lemon water trend and pull apart those amazing health claims to see what is hype and what is reality.
Links referred to in the podcast
Effect of lemon juice on the glycaemic response to bread https://pubmed.ncbi.nlm.nih.gov/35013789Effect of lemon juice on kidney stone recurrence https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8683665Episode transcript
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Twitter: CroweTimTue, 04 Jul 2023 - 126 - The lectin lowdown: time to counter the fear campaign about these plant proteins
In recent years, there has been a surge of interest in the potential negative health effects of lectins. What are lectins? They’re a type of protein found in many plant foods such as legumes, wholegrains and some fruits and vegetables. If you take YouTube clips and popular diet books on their word, then these lectins are harmful to human health and are a major driver of inflammation, weight gain and many chronic diseases. Of course, to believe all this, you need to suspend the reality that humans have been eating these foods for thousands of years and it is only in modern times that we have been hit with all these major health problems. But hey, we need to blame it all on something I guess and lectins seem like a great way to sell books and get website clicks. In this podcast, I’ll explore the role of lectins in the diet, the alleged health risks, and counter that with the health benefits of eating lectin-containing foods.
Episode transcript
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Twitter: CroweTimTue, 06 Jun 2023 - 125 - Exercise recovery: the role of protein in post-workout muscle soreness and damage
It is something that all regular and not-so-regular exercisers have experienced: muscle pain and soreness in the days following a particularly hard training session. It is the price paid for the benefits exercise, especially resistance training, can have on growing muscle mass and strength, stability, glucose tolerance and bone density. The list of ways that people deal with exercise-induced muscle soreness is long, but in this podcast, I’ll explore one aspect. And that’s how protein helps with the recovery process and how it can be doing you good even if the aches and pains don’t feel any less.
Links referred to in the podcast
Meta-analysis on the effect of protein supplementation on exercise-induced muscle damage https://www.nature.com/articles/s41430-022-01250-yReview of protein timing https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5Episode transcript
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Twitter: CroweTimTue, 25 Apr 2023 - 124 - Olive oil: a true ‘essential oil’
Olive oil is a core staple in a Mediterranean-style diet. And it is for good reasons that it takes a central place as a ‘go to’ salad and cooking oil in kitchens around the world. In this age where too many foods are dubiously anointed with the title of ‘superfood’, extra virgin olive oil may just be one food deserving of this name in the oil category. In this podcast, I’ll look at the unique properties of olive oil and delve into what the scientific evidence says about its health benefits.
Links referred to in the podcast
Olive oil consumption and risk of cardiovascular disease and all-cause mortality https://www.frontiersin.org/articles/10.3389/fnut.2022.1041203/fullThe PREDIMED Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030221Coconut oil consumption and cardiovascular disease risk https://academic.oup.com/nutritionreviews/article/74/4/267/1807413Episode transcript
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Twitter: CroweTimTue, 28 Mar 2023 - 123 - Enough of the ‘seed oils are toxic’ rubbish
If you’re active on social media in the health and nutrition space, it’s very likely you’ve seen health advice over the last few years warning you about the evils of seed oils. These seed oils are toxic don’t you know? And they’re blamed for a whole host of health ills such as inflammation, lowered immunity, heart disease, type 2 diabetes, cancer and more. But the reality about seed oils is far less scary and there are few health concerns you need worry about. And likely quite a few health benefits to be gained by having them. In this podcast, I’ll look at what seed oils are, explain where all those health warnings have come from and put this all into context for what it means for your health and the foods you choose to eat.
Links referred to in the podcast
Blood levels of omega-6 fatty acids and cardiovascular disease https://pubmed.ncbi.nlm.nih.gov/30971107Cochrane review of omega-6 fatty acids and cardiovascular disease https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011094.pub4/fullDietary fats and inflammatory markers in IBD https://pubmed.ncbi.nlm.nih.gov/33084958Episode transcript
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Twitter: CroweTimTue, 07 Mar 2023 - 122 - Nightshade vegetables: friend or foe for your health?
Nightshades are a group of plants that belong to the Solanaceae family. They include some very commonly eaten foods such as tomatoes, peppers, eggplants and potatoes. These foods have been eaten for centuries by many cultures around the world and are considered a staple food in many traditional diets. Despite this, if you go digging into ‘health and wellness’ advice on the Internet, you’ll sometimes come across health warnings about nightshades. Digestive issues and inflammation feature prominently. In this podcast, I explore the evidence for any health harms arising from eating nightshades and put this into context for the many health benefits that they also provide.
Episode transcript
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Twitter: CroweTimTue, 07 Feb 2023 - 121 - Can probiotics or prebiotics prevent or treat respiratory tract infections?
From the common cold right through to the flu, it is something most people are faced with many times over in their life. And all of us could do with less coughing, sore throat, runny nose, body aches and fatigue in our lives. Our gut microbiota plays an important part in our immune system, so scientists for some years have looked at how changing our gut microbiota could influence respiratory tract infections. In this podcast, I’ll look at the current state of play for the role of supplemental probiotics, prebiotics and synbiotics in tackling acute respiratory tract infections.
Links referred to in the podcast
Systematic review of probiotics, prebiotics, and synbiotics for respiratory tract infections https://pubmed.ncbi.nlm.nih.gov/35948276Episode transcript
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Twitter: CroweTimTue, 17 Jan 2023 - 120 - Foods and fertility: how dietary patterns can influence fertility
What we eat is increasingly recognised as an important element in influencing fertility. With almost one in six couples experiencing fertility problems, knowing more about lifestyle factors such as diet that can alter this has major consequences. Most research in this area has focused on specific nutrients or food groups. But we don’t eat foods or nutrients - we eat whole diets which are described as dietary patterns. In this podcast episode, I profile new research into the area of dietary patterns and fertility to see what clues it can give to an optimal ‘fertility diet’.
Links referred to in the podcast
Dietary patterns and fertility in two large cohorts https://ajcn.nutrition.org/article/S0002-9165(23)03668-7/fulltextEpisode transcript
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Twitter: CroweTimTue, 06 Dec 2022 - 119 - This is your brain on food porn (and how it can promote healthier eating)
Food porn is all about posting and engaging with photos of desirable and stylised food on social media. And those digital images can do real things to our brains. Researchers are now digging below the surface level of social media trends and are exploring how the sharing of food porn images can influence the food choices we make. In this podcast, I look at how that influence can help nudge us in the direction of better food choices.
Links referred to in the podcast
Can food porn prime healthy eating? https://www.nature.com/articles/s41430-022-01139-wAssociation between indulgent descriptions and vegetable consumption: twisted carrots and dynamite beets https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2630753Episode transcript
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Twitter: CroweTimTue, 15 Nov 2022 - 118 - Inflammatory bowel disease (IBD): what role does diet play?
Inflammatory bowel disease (IBD) is an umbrella term that describes chronic inflammatory disorders of the gastrointestinal tract. Crohn’s disease and ulcerative colitis are the two most common forms of IBD. In recent years, research into the role of diet in the cause and treatment of IBD has been gaining traction. In this podcast episode, I look at some of that evolving research into potential dietary triggers linked to causing IBD as well as possible treatments for managing IBD with diet.
Links referred to in the podcast
Review of diet for IBD https://www.nature.com/articles/s41430-021-01051-9Faecal microbiota transplantation for the treatment of IBD https://www.frontiersin.org/articles/10.3389/fphar.2020.574533/fullEpisode transcript
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Twitter: CroweTimTue, 18 Oct 2022 - 117 - Keto for athletes: its effect on performance and body composition
For decades, carbohydrates have been at the centre of sports nutrition guidelines to help maximise physical performance and maintain muscle glycogen levels. But interest in an alternative approach, that being very low-carbohydrate ketogenic diets, has been growing for some time. With the dual aim of reducing body fat and enhancing the use of fat as a primary fuel source during exercise, there are plenty of glowing social media testimonials attesting to the benefits of this way of eating for athletes. But the research evidence for some years has been painting a very different, and often, opposing picture. And that’s what I explore in this podcast episode when I look at the findings of a recent systematic review on the topic of how the keto diet performs on exercise performance and body composition in athletes and trained individuals.
Links referred to in the podcast
Effect of a ketogenic diet on performance and body composition in athletes and trained individuals https://pubmed.ncbi.nlm.nih.gov/35757868Episode transcript
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Twitter: CroweTimTue, 04 Oct 2022 - 116 - Age-related macular degeneration (AMD): can nutrition supplements slow its progression?
Age-related macular degeneration (AMD) is the leading cause of vision loss in people over the age of 50. AMD is a progressive disease seen as damage to the retina, which can lead to permanent central vision loss and even blindness. Good nutrition is important for eye health. And for many years, a range of nutrients have been specifically promoted as having a role in helping to protect the eye from AMD progression. Much of the evidence to support the role of nutrition in AMD has come from observational research. But there have been some long-term clinical trials using specific nutritional supplements that give a clue to what may work. In this podcast episode, I profile the results from a follow-up study to one of the biggest intervention studies in this area.
Links referred to in the podcast
Nutrition supplements and AMD in the AREDS2 trial https://pubmed.ncbi.nlm.nih.gov/35653117Episode transcript
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Twitter: CroweTimTue, 20 Sep 2022 - 115 - Can probiotics help treat eczema in adults?
Eczema is a general term for rash-like skin conditions with atopic dermatitis being the most common form. Atopic dermatitis is a chronic inflammatory skin disease characterised by itching and recurrent eczema patches. Up to 20 percent of children can be affected by atopic dermatitis, but even in adults, it is far from uncommon with prevalence rates of between 1 and 3 percent. One growing area of study in the cause and treatment of atopic dermatitis is the role of the gut and skin microbiome through its effects on our immune system. One area of interest is the role of probiotics in treating eczema. And while much of the research here has been on infants and children, there has been a growing evidence base for adults as well. And that’s what I’ll be exploring in this podcast.
Links referred to in the podcast
Systematic review of probiotics in adults with atopic dermatitis https://pubmed.ncbi.nlm.nih.gov/35670101Episode transcript
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Twitter: CroweTimTue, 06 Sep 2022 - 114 - Intermittent fasting: an update on the weight and metabolic health benefits
It was my second ever podcast episode released way back in February of 2020, but it has proven to be the most popular. It was titled The User’s Guide to Intermittent Fasting. Now, it is time to revisit the topic of intermittent fasting with an update on the clinical evidence for how fasting stacks up for its effects on body weight and metabolic health compared to other ways of eating. And that’s what I’ll be exploring in this episode by profiling the results of a recent review on this topic.
Links referred to in the podcast
Review of intermittent fasting vs calorie restricted and unrestricted diets https://pubmed.ncbi.nlm.nih.gov/35586738Episode transcript|
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Twitter: CroweTimTue, 23 Aug 2022 - 113 - ‘Eat the rainbow’ really is good health advice
Advice to ‘eat the rainbow’ has been circulating in the nutrition sphere for some time. And no, it is not a call to action to get more Skittles in your life. Instead, it is all about choosing a variety of fruits and vegetables primarily based on their colour. Red, blue, orange, purple, yellow and green are the important colours here. And those colours occur because of the presence of a family of different polyphenol and other phytonutrient and other phytonutrients naturally found in foods. It is those coloured pigments that could explain many of the health benefits from eating these foods on your longevity, body weight, blood lipids and risk of chronic diseases such as type 2 diabetes and heart disease. In this podcast episode, I’ll explore the science behind ‘eating the rainbow’.
Links referred to in the podcast
Review of colourful pigments in fruits and vegetables and health https://www.mdpi.com/1420-3049/27/13/4061/htmEpisode transcript
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Twitter: CroweTimTue, 09 Aug 2022 - 112 - Turning up the heat on chillies and their health benefits
If variety is the spice of life, then for some, a hot chilli dish is the ultimate way to add spice to life. But outside of the Mexican fiesta party happening inside your mouth and the waterworks from your sweat glands, could there be some benefits for your health? It's time to turn up the heat on chillies as I look at the science and health benefits linked to eating them.
Links referred to in the podcast
Effects of capsaicinoids supplementation on metabolic syndrome https://www.nature.com/articles/s41598-020-77983-2Effect of capsaicinoids on sports performance https://journals.humankinetics.com/view/journals/ijspp/16/4/article-p464.xmlEpisode transcript
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Twitter: CroweTimTue, 26 Jul 2022 - 111 - Will BCAAs give you the muscle gainz?
Branched-chain amino acids (BCAAs) are a popular sports supplement with bodybuilders and athletes. But you don’t need to look for them in a bottle as our diet naturally contains them as part of the amino acid building blocks of protein. With claims of increased muscle protein synthesis, decreased muscle protein breakdown, enhanced endurance and less muscle soreness, they seem to be an essential supplement that no athlete can do without. In this episode, I’ll look at those claims and explore the evidence. TL;DR – save your money on BCAA supplements and just eat a variety of high-protein foods which is what athletes pretty much do already.
AIS fact sheet on BCAAs https://www.ais.gov.au/__data/assets/pdf_file/0013/1000417/36182_Supplements-fact-sheets_BCAA-v4.pdf
Links referred to in the podcastEpisode transcript
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Twitter: CroweTimTue, 12 Jul 2022 - 110 - How the Mediterranean diet benefits mental health
Counselling and medication gain most of the treatment attention for depression, but the promise of dietary changes to help to improve the outlook of people with depression and other common conditions such as anxiety is gaining traction. Welcome to the rapidly moving world of nutritional psychiatry which is uncovering key links between diet and mental health. And one such dietary pattern, the Mediterranean diet, is now building a research base behind it to support a change to the dietary themes this diet promotes to help improve mental health. And that’s what I’ll be exploring more about in this podcast episode.
Links referred to in the podcast
SMILES trial https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-yEffect of a Mediterranean diet with fish oil on depression https://pubmed.ncbi.nlm.nih.gov/29215971Effect of a Mediterranean diet on depression in young men https://pubmed.ncbi.nlm.nih.gov/35441666Episode transcript
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Twitter: CroweTimTue, 28 Jun 2022 - 109 - How beetroot juice lowers blood pressure and improves sports performance
Nitrates are inorganic compounds found in many vegetables such as spinach, celery, radishes, and lettuce, but beetroot is one of the highest sources. Nitrate contributes to the production of nitric oxide, which has an important role to play in immune function as well as regulating the tone of blood vessels which impacts blood pressure. In this podcast, I look at the evidence for using nitrate-rich beetroot juice to treat high blood pressure as well as its role as a supplement to improve athletic performance.
Links referred to in the podcast
Nitrates from beetroot juice and effect on hypertension https://pubmed.ncbi.nlm.nih.gov/35369064IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439Episode transcript
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Twitter: CroweTimTue, 14 Jun 2022 - 108 - Managing IBS with the low-FODMAP diet and probiotics
Irritable bowel syndrome (IBS) is one of the most common gastrointestinal complaints. With no one single identified trigger or treatment, IBS can be a minefield for a person to try and get on top of. Diet changes are one area that can have a positive impact on IBS and in this podcast, I’ll look at the current evidence for different approaches with a focus on the popular low-FODMAP diet as well as probiotic supplements.
Links referred to in the podcast
Low-FODMAP diet and IBS review 2018 https://pubmed.ncbi.nlm.nih.gov/30046155Low-FODMAP diet and probiotics in IBS review 2022 https://pubmed.ncbi.nlm.nih.gov/35355730Episode transcript
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Twitter: CroweTimTue, 31 May 2022 - 107 - Will magnesium help you sleep better?
Magnesium is a key mineral that is essential for muscle contractions and nerve transmission while also keeping your heart beating steadily and your immune system strong. Of the many health conditions linked to magnesium, it is poor sleep quality that often comes up as a reason to take magnesium supplements. In this podcast, I’ll look at the latest evidence for magnesium and sleep. And then I’ll profile the main food sources of magnesium and critique the merits of the many different supplemental forms of magnesium.
Links referred to in the podcast
Systematic review of magnesium and sleep quality https://pubmed.ncbi.nlm.nih.gov/35184264Episode transcript
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Facebook: Thinking NutritionTue, 17 May 2022 - 106 - Caffeine and resistance exercise: how much do you need?
Caffeine is a popular go-to supplement for many athletes. And for good reason. Not only is it the key component of one of the world’s most widely used legal drugs – I’m talking about coffee here people – it is also a sports supplement that is well supported by scientific evidence. Caffeine can offer a performance-enhancing benefit by providing a small, but worthwhile, enhancement of performance over a range of exercise situations from short-duration events right through to endurance events. In this podcast, I look at the role of caffeine specifically in resistance exercise and outline what could be the minimum amount needed for a benefit.
Links referred to in the podcast
IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439Caffeine and resistance exercise meta-analysis https://pubmed.ncbi.nlm.nih.gov/35203046Sports Dietitians Australia www.sportsdietitians.com.auEpisode transcript
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Twitter: CroweTimTue, 03 May 2022 - 105 - Go nuts for nuts: why they’re great for your heart and weight
Eating nuts as part of a healthy diet is good for your heart. They’re also a super nutritious snack for any time of the day. But, what about all that fat? Be fearful not of fat as not only is the type of fat found in nuts considered healthy, but a major systematic review finds little impact of eating nuts on body weight. And that’s what I’ll cover in today’s episode.
Links referred to in the podcast
Systematic review of nuts and body weight https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13330Episode transcript
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Twitter: CroweTimTue, 19 Apr 2022 - 104 - Nutrient wins and losses on a plant-based diet
Plant-based eating is on-trend and has been for some time. Fuelled by health, environmental and ethical personal choices, we are seeing more people than ever adopt this way of eating. But there is no one ‘right’ way to eat. And even within a framework of ‘mostly plants’, it is possible to do it well and not so well. In this podcast, I’ll look at the latest research comparing different types of plant-based diets to one that includes meat and see how they compare on the nutrient wins and losses scoreboard.
Links referred to in the podcast
Systematic review of plant-based diets compared to meat eaters https://pubmed.ncbi.nlm.nih.gov/35010904Healthy and unhealthy plant-based diets https://pubmed.ncbi.nlm.nih.gov/34379193Episode transcript
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Twitter: CroweTimTue, 05 Apr 2022 - 103 - Focussing on eating healthier is better than trying to eat less
With no end of diets to choose from, it is clear they collectively make little long-term impact on body weight with most people regaining any weight lost within months. So, rather than putting the focus on dieting to lose weight, how much impact could a change in mindset to concentrate on eating healthier have instead? Well, in an interesting twist to this question, a research study designed to educate people on portion sizes, actually found that people ate more food. But the catch was that it was healthier food options they were choosing, with the flow-on benefit of them eating fewer kilojoules overall.
Links referred to in the podcast
Effect of portion size training on food choices https://pubmed.ncbi.nlm.nih.gov/29353006Episode transcript
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Twitter: CroweTimTue, 22 Mar 2022 - 102 - Want a healthy heart? Eat more of these flavonoid foods
Heard about flavonoids? They are just one group from a long list of beneficial natural polyphenol chemicals you’ll find in plant foods. While the chemistry and naming structure can be daunting, there is nothing daunting about the foods that contain lots of these flavonoids. In our body, these flavonoids can operate as antioxidant and anti-inflammatory agents. And that all spells good news for your heart health. In this podcast, I’ll explain what flavonoids are, what foods contain lots of them, and unveil the latest evidence linking them to good heart health.
Links referred to in the podcast
Flavonoids explained https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-knowMeta-analysis of flavonoids and heart disease risk https://pubmed.ncbi.nlm.nih.gov/34470681Episode transcript
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Twitter: CroweTimTue, 08 Mar 2022 - 101 - Nut allergies: causes, consequences and emerging treatments
Nut allergies are one of the most common types of food allergy seen in children and adults. Caused when the body’s immune system overreacts to proteins found in nuts or peanuts, it can lead to a range of symptoms from mild reactions to severe anaphylaxis that is life-threatening. People with a nut allergy need to avoid the nut that triggers their allergy entirely. There is hope on the horizon though. Called oral immunotherapy, it is emerging as a possible way to desensitise people to nuts and allow small amounts to be eaten safely. And that’s what I’ll be covering in this podcast.
Links referred to in the podcast
Oral immunotherapy clinical trial 2016 https://pubmed.ncbi.nlm.nih.gov/27522159 Oral immunotherapy clinical trial 2022 https://pubmed.ncbi.nlm.nih.gov/35065784AR101 oral immunotherapy for peanut allergy https://pubmed.ncbi.nlm.nih.gov/30449234Episode transcript
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Twitter: CroweTimTue, 22 Feb 2022 - 100 - How probiotics can help people with bowel cancer
Bowel cancer (also called colorectal or colon cancer) is the second biggest killer of Australians from cancer each year. This is one form of cancer where diet and lifestyle choices play a big part in changing a person’s risk of developing it. But once someone is diagnosed with cancer, the outlook changes. Now emerging research is finding that the use of probiotic supplements taken in conjunction with active treatments of surgery, chemotherapy or radiotherapy can have a beneficial effect on the outlook of people with bowel cancer. And that’s the topic I’ll cover in this podcast episode.
Systematic review of probiotics for the management of radiation-induced bowel disease https://www.sciencedirect.com/science/article/abs/pii/S0261561413000502Systematic review of probiotic supplementation in people with colorectal cancer https://academic.oup.com/nutritionreviews/article-abstract/80/1/22/6283538
Links referred to in the podcastEpisode transcript
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Twitter: CroweTimTue, 08 Feb 2022 - 99 - The weird way that body posture changes taste
Growing up, kids are told to sit down at the table when they’re eating. Far from just being about good manners, science is now discovering how standing up while eating can change taste perception, temperature sensation and even how much is consumed. Welcome to the weird world of altered taste perceptions which is what I’ll be exploring in this podcast.
Links referred to in the podcast
Sitting vs standing and taste perception https://academic.oup.com/jcr/article/46/4/708/5488173Episode transcript
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Twitter: CroweTimTue, 25 Jan 2022 - 98 - Is a keto diet effective for strength training?
Ketogenic diets have gained popularity in recent years among athletes. While these diets are just as effective for weight loss as any other diet that causes a calorie deficit, the evidence for a real sporting advantage over other diets is very mixed and it seems only in steady-state endurance sport that they may have some role. But what about in the gym? Is keto a viable option to both shred and bulk up at the same time? That’s what I explore in this podcast by looking at the findings of a recent review paper on this very topic.
Review of keto diet and effects on resistance training https://pubmed.ncbi.nlm.nih.gov/34578961
Links referred to in the podcastEpisode transcript
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Twitter: CroweTimTue, 11 Jan 2022 - 97 - Alcohol facts and fallacies
Can you cure a hangover? Do drinks with bubbles get you drunk quicker? Are darker drinks worse for you than clear drinks? Is there really such a thing as a beer gut? These questions and more are what I’ll be tackling in my annual Christmas special podcast on all things alcohol facts and fallacies.
Links referred to in the podcast
Systematic review of hangover cures https://www.bmj.com/content/331/7531/1515Beer belly research https://pubmed.ncbi.nlm.nih.gov/19550430Episode transcript
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Twitter: CroweTimTue, 14 Dec 2021 - 96 - Can curcumin help with PCOS?
Curcumin is the bioactive ingredient found in the popular spice turmeric. Medical science is backing up many of the traditional health claims made about turmeric and the compounds it contains. Conditions such as arthritis, high cholesterol, exercise recovery and even depression all have a growing positive evidence base of research behind them. Now a new research review has looked at the evidence for curcumin supplementation in treating some of the symptoms of PCOS. In this podcast, I give an overview of the use of curcumin in different conditions and explain how it may be effective in PCOS too.
Systematic review of curcumin supplementation for PCOS https://pubmed.ncbi.nlm.nih.gov/34517426
Links referred to in the podcastEpisode transcript
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Twitter: CroweTimTue, 30 Nov 2021 - 95 - Small intestinal bacterial overgrowth (SIBO): symptoms, causes and treatment
Small intestinal bacterial overgrowth (SIBO) is a condition where there is an abnormal increase in the number of bacteria in the small intestine – especially types of bacteria not normally found in this part of the digestive tract. Most of the focus on gut health is given to the population of bacteria in our large intestine, so in this podcast, I’ll look at the consequences of what happens when bacterial growth gets out of control in our small intestine.
Links referred to in the podcast
Herbal treatments in SIBO https://pubmed.ncbi.nlm.nih.gov/24891990Elemental diet in SIBO https://pubmed.ncbi.nlm.nih.gov/14992438Episode transcript
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Twitter: CroweTimTue, 16 Nov 2021 - 94 - Why bitter foods are better for you
Many of us describe ourselves as having a sweet tooth. But science is now unlocking the secrets of why having a well-developed taste and tolerance to bitter foods could have a wealth of health benefits. But even with their many health benefits, the bitterness of foods such as broccoli, spinach and turnip can put people off. Now new research finds that the taste perception of bitter foods can change the more they are eaten.
Links referred to in the podcast
Bitter taste and salivary proteins adaptationhttps://pubmed.ncbi.nlm.nih.gov/31053859Episode transcript
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Twitter: CroweTimTue, 02 Nov 2021 - 93 - Cutting back on sugar? Here’s why fruit should stay on the menu
With all the recent health focus on sugar, poor old fruit has gotten undeserved attention for the simple reason that it is high in sugar. And from that, some very average advice has surfaced that people need to limit how much whole fruit they eat. Now a systematic review puts to bed any health concerns anyone should have about fruit, finding that whole fresh fruit does not contribute to weight gain. Eat up.
Links referred to in the podcast
Systematic review of the Impact of whole fresh fruit on energy intake and body weight https://www.frontiersin.org/articles/10.3389/fnut.2019.00066/fullFrozen fruit and veg increases consumption https://pubmed.ncbi.nlm.nih.gov/29290348Episode transcript
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Twitter: CroweTimTue, 19 Oct 2021 - 92 - Episode rewind: Inflammation – the good, the bad and the ugly
Inflammation is now getting top billing as the latest health concern you should be worrying about. From avoiding so-called inflammatory foods to eating anti-inflammatory foods to treat and even cure inflammation, is there no disease that cannot be explained by our understanding of inflammation? Far from something scary, inflammation is a natural process that helps your body heal and defend itself from harm. It is only when inflammation becomes chronic that the story changes. In this podcast, I’ll explain just what exactly inflammation is, what causes it, when it is good and when it is bad, and importantly: what role diet and lifestyle habits play in inflammation.
Links referred to in the podcast
Mediterranean diet and inflammation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400632Effect of probiotics on inflammatory markers https://pubmed.ncbi.nlm.nih.gov/30854594 Meta-analysis of dairy foods and inflammation https://www.tandfonline.com/doi/full/10.1080/10408398.2014.967385Episode transcript
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Twitter: CroweTimTue, 12 Oct 2021 - 91 - Episode rewind: Is it better to exercise fasted or fed?
To exercise fasted or fed? It’s a controversial topic with strong views coming from both camps. For those promoting weight loss, exercising fasted is often an essential criterion to ensure the most ‘fat burning’ possible. Then there is the opposing argument that you want to be well-fuelled before activity to help power the length and duration of your exercise. As with most things in nutrition, the simple logic of both camps falls down when you take into account the complexity of physiology and psychology of us as human beings. In this podcast, I’ll look at the fasted versus fed exercise debate.
Links referred to in the podcast
Meta-analysis of fasted vs fed exercise on weight loss and boy composition https://www.mdpi.com/2411-5142/2/4/43 Meta-analysis of fasted vs fed exercise and performance https://pubmed.ncbi.nlm.nih.gov/29315892 Intermittent fasting and its effects on athletic performance https://pubmed.ncbi.nlm.nih.gov/31283627Episode transcript
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Twitter: CroweTimTue, 05 Oct 2021 - 90 - Inflammatory bowel disease: the latest nutrition research for helping to manage it
Inflammatory bowel disease (IBD) is a group of disorders that cause painful and chronic inflammation to the digestive tract with Crohn’s disease and ulcerative colitis being the most common forms. It is a disease that cannot yet be cured, but it can be managed with the use of medications or in some cases by surgery. Diet and lifestyle can help play a role in managing symptoms of IBD and in this podcast, I’ll look at some of the evolving research for future potential treatments.
Links referred to in the podcast
Clinical trial of a low-FODMAP diet in IBD - 2019 https://pubmed.ncbi.nlm.nih.gov/31470260Clinical trial of a low-FODMAP diet in IBD - 2020 https://pubmed.ncbi.nlm.nih.gov/31586453FMT for the treatment of IBD https://www.frontiersin.org/articles/10.3389/fphar.2020.574533/fullEpisode transcript
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Twitter: CroweTimTue, 28 Sep 2021 - 89 - What sorcery is this? How carbohydrate mouth rinses improve sports performance
Taking on carbohydrates during exercise is a well-described way to help fuel muscle and endurance. But the research in this area took a decidedly strange turn some years ago when it was shown that the simple act of just swishing a carbohydrate-containing drink in your mouth for a few seconds can also have a performance advantage. This was research that I simply could not believe when I first came across it, but it has been replicated many times now. In this podcast, I’ll look at just how carbohydrate mouth rinsing can improve sports performance.
Links referred to in the podcast
Summary of the carbohydrate mouth rinsing research https://www.mysportscience.com/post/2015/05/20/spit-or-swallow-carb-mouth-rinse-and-performanceMouth rinsing with a pink artificially sweetened drink and running performance https://pubmed.ncbi.nlm.nih.gov/34055861Episode transcript
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Twitter: CroweTimTue, 21 Sep 2021 - 88 - Collagen supplements: an update on the evidence for health benefits
It was back in episode 55 that I first tackled the topic of collagen supplements. It proved to be one of my most popular episodes ever. And for good reason as there is a growing evidence base to support many of the health claims made about collagen: from improving skin health to perhaps even helping with sports injury recovery and osteoarthritis. In this podcast, I give an update on the growing scientific evidence for the use of collagen supplements. I’ll also explain how there is certainly a plausible biological mechanism to explain how this particular dietary protein source can have a targeted benefit even after digestion.
Links referred to in the podcast
Meta-analysis of effects of hydrolysed collagen on skin ageing https://pubmed.ncbi.nlm.nih.gov/33742704Episode transcript
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Twitter: CroweTimTue, 14 Sep 2021 - 87 - Blue is the new black: berries, anthocyanins and your brain health
One of the best guides to food variety is colour. And for colour, it is a group of natural plant chemicals called anthocyanins that are getting a lot of attention for their beneficial effects on our brain. Anthocyanins are the pigments that give red, purple, and blue plants their rich colouring. They’re responsible for putting the ‘blue’ into blueberries and a bunch of other berries as well as some foods with bright red-orange colouration. In this podcast, I’ll look at the science behind how these anthocyanins can help keep your brain healthy and functioning well throughout life.
Links referred to in the podcast
Blueberry supplementation and cognitive function in older adults https://pubmed.ncbi.nlm.nih.gov/28249119Systematic review of effects of anthocyanins on cognition, vascular function and cardiometabolic risk factors https://pubmed.ncbi.nlm.nih.gov/34204250Episode transcript
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Twitter: CroweTimTue, 07 Sep 2021 - 86 - Weight loss supplements: how hype triumphs over substance
Weight loss supplements are big business. Fat burners, fat blockers, metabolism boosters, appetite suppressants – these are just some of the popular kinds of pills, potions and herbal concoctions that fly off pharmacy and health food store shelves. But how effective are any of these products? That’s what I’ll explore in this podcast.
Links referred to in the podcast
Systematic review of herbal supplements for weight loss https://pubmed.ncbi.nlm.nih.gov/31984610Systematic review of dietary supplements and alternative therapies for weight loss https://pubmed.ncbi.nlm.nih.gov/34159755Weight-loss supplements loosen dietary control https://pubmed.ncbi.nlm.nih.gov/24096084Episode transcript
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Twitter: CroweTimTue, 31 Aug 2021 - 85 - Are chromium supplements helpful for people with diabetes?
Chromium is an essential trace mineral that is most closely tied to helping insulin work to lower glucose levels. That means you will often see it as a recommended supplement for people with diabetes. In this podcast, I’ll look closer at what chromium does in our body, where you find it in foods, and unpack the numerous health claims made about it in helping control blood sugars and even shed excess body weight.
Links referred to in the podcast
Effect of chromium supplementation on glucose control in people with T2DM https://pubmed.ncbi.nlm.nih.gov/32730903Meta-analysis of effects of chromium supplementation in people with T2DM https://pubmed.ncbi.nlm.nih.gov/34237387Episode transcript
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Twitter: CroweTimTue, 24 Aug 2021 - 84 - Can you really ‘boost your metabolism’?
All manner of diet and exercise hacks are claimed to ‘boost your metabolism’, but what, if anything are they really doing to your body? In this podcast, I’ll explain what exactly is meant when you hear the term ‘metabolism boosting’, the factors that you can and can’t control that alter your metabolism and explore how much we can really blame our metabolism on weight changes.
Episode transcript
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Twitter: CroweTimTue, 17 Aug 2021 - 83 - Can you be addicted to food?
Sugar addiction. Carb addiction. Junk food addiction. It seems we’re in the middle of a food addiction epidemic. But everyone is addicted to food to some degree; just try not eating for a day or two and you’ll crave the stuff. So, here it is a case of contrasting the deep physiologic survival need we have to eat versus the desire for specific types of foods. But can we really elevate what someone may consider a food addiction to that of a drug or gambling addiction? In this podcast, I’ll explore if food addiction really is a thing.
Links referred to in the podcast
Systematic review on the evidence for ‘food addiction’ https://www.mdpi.com/2072-6643/10/4/477Ranking of foods based on ‘addictive potential’ https://pubmed.ncbi.nlm.nih.gov/25692302Episode transcript
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Twitter: CroweTimTue, 10 Aug 2021 - 82 - How the MIND diet keeps the mind sharp
If there was a particular way of eating that could give you the best chance possible of keeping your mind healthy and sharp into older age, would you want to adopt it? Well there is, and it is called the MIND diet. Designed by medical researchers to help reduce the risk of dementia and loss of brain function as you age, the research base into it is growing. In this podcast, I’ll look closer at the evidence behind the MIND diet and give you all the key foods that are part of it.
Links referred to in the podcast
Outline of the MIND diet https://www.nia.nih.gov/health/what-do-we-know-about-diet-and-prevention-alzheimers-diseaseReview of MIND diet and cognition in older adults https://pubmed.ncbi.nlm.nih.gov/33989093Episode transcript
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Twitter: CroweTimTue, 03 Aug 2021 - 81 - Let food be thy sunscreen
You are what you eat. This is more than a trite phrase, as this mantra may have some direct relevance to the area of skin protection from UV sun damage. And here, it is the carotenoid family of vitamin A precursors which give many fruits and vegetables their vivid rich red, orange and yellow colours that could be getting into our skin to prevent the oxidative damage from the sun. In this podcast, I’ll look closer at those carotenoids and profile the latest research on how they could protect your skin. And as an extra reason for why you may want to eat more of these foods, I’ll explain why they could even help you get a date.
Links referred to in the podcast
Review of carotenoids in skin protection https://onlinelibrary.wiley.com/doi/10.1111/phpp.12690Change in skin tone from eating more fruits and vegetables over 6 weeks https://ajph.aphapublications.org/doi/10.2105/AJPH.2011.300405 Carotenoid skin colouration and attractiveness https://www.semanticscholar.org/paper/Fruit-over-sunbed%3A-Carotenoid-skin-colouration-is-Lefevre-Perrett/6e81e0652bcc638acb9f16401b82bc2dfbaed856Episode transcript
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Twitter: CroweTimTue, 27 Jul 2021 - 80 - Plant vs animal protein for the muscle gainz
Going ‘all in’ on plant foods is a trend that is showing no signs of slowing down. But for those who are all about the muscle gainz for their sport and health, should you be concerned that your hard-won muscle growth is being compromised because you’ve embraced a mostly plant-based life? In this podcast, I’ll delve into the key differences between animal and plant-based proteins, the main supplements on the market for each, and profile the latest research on how people fare for muscle growth when weight training on a vegetarian versus an omnivore diet.
Links referred to in the podcast
Differences between vegetarian and omnivore endurance athletes https://pubmed.ncbi.nlm.nih.gov/27854281High-protein plant vs animal protein diet for resistance exercise https://pubmed.ncbi.nlm.nih.gov/33599941Episode transcript
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Twitter: CroweTimTue, 20 Jul 2021 - 79 - Turmeric: super spice or super overhyped?
Turmeric has been used in traditional Asian cultures for thousands of years as both a spice for cooking and for medicinal uses. Now medical science is backing up many of the traditional health claims made about turmeric and the compounds it contains. In this podcast, I investigate the turmeric story, outline why the focus seems to be on the bioactive compounds such as curcumin contained in it, what the research says about the many health conditions linked to it, and give you some guidance on the different supplemental forms available.
Links referred to in the podcast
Systematic review of curcumin and arthritis 2016 https://pubmed.ncbi.nlm.nih.gov/27533649Systematic review of curcumin and osteoarthritis 2021 https://pubmed.ncbi.nlm.nih.gov/34017975Curcumin and turmeric and effect on blood lipids https://pubmed.ncbi.nlm.nih.gov/29020971Curcumin and effect on exercise https://pubmed.ncbi.nlm.nih.gov/32282223Curcumin and depression meta-analysis https://pubmed.ncbi.nlm.nih.gov/31423805Episode transcript
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Twitter: CroweTimTue, 13 Jul 2021 - 78 - Is adrenal fatigue a thing?
Are you tired and worn out all the time? Are you always feeling tense and anxious? Do you crave salty foods? Then you could have adrenal fatigue. Well, that is to say, you could have it if it was actually recognised as a legitimate medical condition. In this podcast, I’ll explain what your adrenal glands do, look closer at the alternative health diagnosis of ‘adrenal fatigue’ and compare that to known medical conditions that do affect your adrenal glands.
Systematic review to substantiate if adrenal fatigue exists https://pubmed.ncbi.nlm.nih.gov/27557747
Links referred to in the podcastEpisode transcript
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Twitter: CroweTimTue, 06 Jul 2021 - 77 - Why I do this podcast
For this week’s podcast, it’s a break in the normal episode format. Instead, this episode is a bit of self-reflection where I’ll answer many of the common questions I get asked about this podcast and why I do what I do.
Episode transcript
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Twitter: CroweTimTue, 29 Jun 2021 - 76 - ‘Feed a cold, starve a fever’: fact or fiction?
You’ve probably heard the popular advice to ‘feed a cold, starve a fever’ many times over when you’ve come down with a cold or the flu. But is there any truth to this advice? That’s what I’ll explore in this podcast.
Episode transcript
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Twitter: CroweTimTue, 22 Jun 2021 - 75 - Episode rewind: Protein supplements
The protein powder supplement market is big business. Popular in the world of sport where muscle growth is a priority, the marketplace is dominated by glossy pictures of cut models and an ever-expanding list of claims for how these products will pack on the muscle. So, do the bros at the gym have it right in that you need these supplements if you’re serious about the gainz, or could plain old boring ‘food’ do the same job? In today’s podcast, I dig deeper into the world of protein and muscle growth and explore what the research says about protein supplements and then put this into context for what it means for the typical sportsperson.
Links referred to in the podcast
Review and meta-analysis of protein supplementation and muscle growth https://bjsm.bmj.com/content/52/6/376.long Review of nutrient timing in exercise https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5 Soy protein supplementation in resistance training https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1997115/ Pea protein supplementation in resistance training https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0064-5 Vegetarian versus omnivore athletes https://pubmed.ncbi.nlm.nih.gov/27854281 Diet intervention in young adults with depression https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0222768Episode transcript
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Twitter: CroweTimTue, 15 Jun 2021 - 74 - Episode rewind: Collagen supplements
Collagen supplements are big business. And is it any wonder when they are touted as the elixir for youthful and glowing skin. With plenty of A-list celebrities singing its praises, it’s no wonder collagen is having a moment in the spotlight. And a look at Google Trends shows search interest in collagen supplements really took off at the start of 2019 and it is showing no signs of slowing down. Reading the shopping list of health claims made about collagen - from turning back the clock on your skin, treating joint pain and even ‘healing your gut’ - you should rightly raise your sceptical flag. Yet when you look at the scientific evidence, there could just be some validity to some of these claims. That’s what I’ll be exploring in this podcast.
Links referred to in the podcast
Clinical trial of collagen supplementation and skin health in women https://www.karger.com/Article/Abstract/351376Systematic review of the effect of collagen supplementation on skin https://jddonline.com/articles/dermatology/S1545961619P0009XMeta-analysis of the effect of collagen supplementation on osteoarthritis https://link.springer.com/article/10.1007%2Fs00264-018-4211-5Episode transcript
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Twitter: CroweTimTue, 08 Jun 2021 - 73 - Are tart cherries the Holy Grail of exercise recovery supplements?
Tart cherries, also known as Montmorency cherries or sour cherries, are growing in popularity as a favourite sports supplement over the last couple of years. And here the interest is in their seeming ability to aid in recovery from intense exercise. In this podcast, I’ll look into what could make tart cherries different compared to other foods, the evidence for their benefits on exercise recovery and what other conditions they are being promoted for.
Links referred to in the podcast
Systematic review of tart cherry supplementation and exercise recovery https://pubmed.ncbi.nlm.nih.gov/33440334Health benefits of cherries https://www.mdpi.com/2072-6643/10/3/368/htmEpisode transcript
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Twitter: CroweTimTue, 01 Jun 2021 - 72 - Sports drinks: a user’s guide
Keeping hydrated is important for optimal sports performance. And for decades we’ve had that area covered by sports drinks. But are sports drinks really performance-enhancing, or are they mostly marketing spin when just plain old water will do the trick for most people? That’s what I’ll explore in in my latest podcast along with giving you my personal DIY recipe for sports drink to get these drinks into you on the cheap.
Links referred to in the podcast
AIS sports drinks fact sheet https://www.ais.gov.au/__data/assets/pdf_file/0009/998802/36194_Sport-supplement-fact-sheets-Sports-drinks-v4.pdfBeverage hydration index https://ajcn.nutrition.org/article/S0002-9165(22)06556-X/fulltextEpisode transcript
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Twitter: CroweTimTue, 25 May 2021 - 71 - Lactose intolerance: symptoms, diagnosis and treatments
Lactose intolerance is the most common food intolerance in the world. Rare in infants because they can easily digest lactose in breastmilk, its incidence skyrockets with age. And your genetic ethnic background is the key predictor of your risk of developing it. In this podcast, I’ll look at the causes, signs and symptoms of lactose intolerance and then go on to explain how it is diagnosed and importantly how it can be managed. And the good news is that rarely does that mean the exclusion of dairy products.
Links referred to in the podcast
Systematic review of probiotics in lactose intolerance https://pubmed.ncbi.nlm.nih.gov/29425071Episode transcript
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Twitter: CroweTimTue, 18 May 2021 - 70 - Nutrition for healthy ageing: fighting sarcopenia and inflammageing
With a rapidly ageing population worldwide, more adults than ever are becoming at risk of nutritional frailty. Older age is a time when specific nutrient needs may be higher while the ability to meet those needs has more barriers. In this podcast, I’ll highlight how our nutrition needs change as we age, the factors that make it harder to meet these needs, and the role that nutrition can play in promoting healthy ageing and improving the outlook of age-related diseases.
Links referred to in the podcast
Meta-analysis of vitamin D supplementation on fracture and falls risk https://pubmed.ncbi.nlm.nih.gov/32846760Dietary Inflammatory Index and muscle function and mass in older Australians https://www.mdpi.com/2072-6643/13/4/1166MIND diet and cognitive impairment in an Australian cohort https://pubmed.ncbi.nlm.nih.gov/30826160Episode transcript
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Twitter: CroweTimTue, 11 May 2021 - 69 - Hypothyroidism and Hashimoto’s disease: what role for diet?
Our thyroid gland plays a major role in the metabolism, growth and development of the human body. So when things go wrong with your thyroid gland, it can have systemic effects. Hypothyroidism is where the thyroid gland doesn’t make enough thyroid hormone. And the most common reason for this is an autoimmune disease called Hashimoto’s thyroiditis. The Internet is awash with all sorts of dietary advice for how a person with hypothyroidism should eat to treat and even cure this condition. In this podcast, I’ll explore the claims made about diet and hypothyroidism and see what diet changes, if any, someone with this condition should look at making.
Links referred to in the podcast
Is low carb bad for hypothyroidism? https://www.dietvsdisease.org/low-carb-hypothyroidismEffect of soy on thyroid function https://pubmed.ncbi.nlm.nih.gov/16571087 Selenium supplementation in the treatment of Hashimoto's thyroiditis https://pubmed.ncbi.nlm.nih.gov/20883174Episode transcript
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Twitter: CroweTimTue, 04 May 2021 - 68 - Can keto cure cancer?
Thanks to earlier detection and much better treatment options, cancer today is more survivable than ever. But we are still a long way from curing cancer across the board for all types of cancer with equal outcomes. If you caught my podcast from several episodes back on improving cancer survival with diet and lifestyle choices, I covered the broad lifestyle habits linked with improving cancer survival odds. I also touched briefly on many of the so-called ‘cancer cure’ diets that abound on the Internet. So, for this podcast, I’m going to home in on one that is getting a lot of attention: and that’s the ketogenic diet.
Links referred to in the podcast
Preclinical and clinical evidence for a ketogenic diet in cancer https://pubmed.ncbi.nlm.nih.gov/31399389Systematic review of the use of ketogenic diets in people with cancer https://link.springer.com/article/10.1007/s10238-021-00710-2Fasting as an adjunct to cancer treatment https://pubmed.ncbi.nlm.nih.gov/33271979Episode transcript
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Twitter: CroweTimTue, 27 Apr 2021 - 67 - Is it safe to drink coffee during pregnancy?
Coffee is one of the most popular and safest stimulants that we consume. But during pregnancy, and potentially even when planning a pregnancy, it is one ‘legal drug’ where advice for women becomes a little more prescriptive. Alcohol, soft cheeses, raw fish and even raw sprouts are all foods that are best to limit or avoid during pregnancy. So, should coffee be added to the list and if so, how much is a safe amount to drink? That is what I’ll explore in today’s podcast.
Impact of coffee on successful IVF treatment https://pubmed.ncbi.nlm.nih.gov/31043232Meta-analysis on effect of caffeine on pregnancy outcomes https://pubmed.ncbi.nlm.nih.gov/29276412Effect of caffeine in healthy adults, pregnant women, adolescents, and children https://pubmed.ncbi.nlm.nih.gov/28438661 Should caffeine recommendations during pregnancy be lowered? https://www1.racgp.org.au/newsgp/clinical/experts-conflicted-on-controversial-caffeine-pregn
Links referred to in the podcastEpisode transcript
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Twitter: CroweTimTue, 20 Apr 2021 - 66 - Can micronutrient supplements prevent or treat respiratory tract infections?
Coughing, sore throat, runny nose, body aches, fatigue. The classic collection of symptoms synonymous with an acute respiratory tract infection. From the common cold right through to the flu, it is something most people are faced with many times over in their life. So what role nutrition, in particular micronutrient supplements, in helping to bolster your immune system to stop you from getting sick in the first place or helping to fight off an illness once an infection takes hold? In this podcast, I’ll look at the current state of play for the role of supplemental vitamin C, vitamin D and zinc in tackling acute respiratory tract infections.
Links referred to in the podcast
Vitamin C for preventing and treating the common cold https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000980.pub4/fullZinc for preventing and treating the common cold https://pubmed.ncbi.nlm.nih.gov/28515951Vitamin D and ARIs https://www.ncbi.nlm.nih.gov/pubmed/306758732021 meta-analysis of micronutrients and ARIs https://pubmed.ncbi.nlm.nih.gov/33472840Episode transcript
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Twitter: CroweTimTue, 13 Apr 2021 - 65 - Inflammation: the good, the bad and the ugly
Inflammation is now getting top billing as the latest health concern you should be worrying about. From avoiding so-called inflammatory foods to eating anti-inflammatory foods to treat and even cure inflammation, is there no disease that cannot be explained by our understanding of inflammation? Far from something scary, inflammation is a natural process that helps your body heal and defend itself from harm. It is only when inflammation becomes chronic that the story changes. In this podcast, I’ll explain just what exactly inflammation is, what causes it, when it is good and when it is bad, and importantly: what role diet and lifestyle habits play in inflammation.
Links referred to in the podcast
Mediterranean diet and inflammation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400632Effect of probiotics on inflammatory markers https://pubmed.ncbi.nlm.nih.gov/30854594 Meta-analysis of dairy foods and inflammation https://www.tandfonline.com/doi/full/10.1080/10408398.2014.967385Episode transcript
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Twitter: CroweTimTue, 06 Apr 2021 - 64 - Apple cider vinegar: superfood or super scam?
Move aside coconut oil, your time in the superfood spotlight has passed. Today it is apple cider vinegar, the latest all-natural, all wholesome, all singing, all dancing superfood that's here to save you from just about anything that ails you. With claims ranging from sterilising toothbrushes, curing diabetes and melting away waistlines, in this podcast I’ll look behind the apple cider trend to see what the science has to say.
Links referred to in the podcast
ACV and weight loss clinical trial 1 https://www.jstage.jst.go.jp/article/bbb/73/8/73_90231/_articleACV and weight loss clinical trial 2 https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483 Meta-analysis of ACV and blood glucose responses https://pubmed.ncbi.nlm.nih.gov/28292654Review of ACV, glucose responses and potential mechanisms https://pubmed.ncbi.nlm.nih.gov/27213723Episode transcript
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Twitter: CroweTimTue, 30 Mar 2021 - 63 - Improving cancer survival with diet and lifestyle choices
Eating well and positive lifestyle choices are an important part of reducing a person’s risk of cancer. But when it comes to food choices for people who have survived cancer, key themes surface. A healthy diet and other lifestyle changes are just as important to improve the chances of surviving cancer and reducing its chance of coming back. In this podcast, I’ll look at what the scientific evidence says about lifestyle choices in improving cancer survivability and what are the key recommendations someone with cancer should aim for.
Links referred to in the podcast
Adherence to cancer prevention guidelines and cancer survivability https://ascopubs.org/doi/full/10.1200/JCO.2012.45.4462Meta-analysis of the effect of diet on mortality and cancer recurrence among cancer survivors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5181206Physical activity and cancer survival in men http://journals.humankinetics.com/doi/abs/10.1123/jpah.2011-0257Physical activity and colon cancer recurrence https://ascopubs.org/doi/full/10.1200/jco.2006.06.0863 Alternative cancer diets https://ar.iiarjournals.org/content/34/1/39Episode transcript
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Twitter: CroweTimTue, 23 Mar 2021 - 62 - Lifestyle keys to cutting cancer risk
A person’s risk of cancer can be significantly lessened by simple and fairly obvious nutrition and lifestyle changes. In this podcast, I’ll explore where you should put most of your focus and spoiler alert, none of it has to do with avoiding 5G signals, GMO foods, artificial sweeteners, underarm deodorants or acid causing foods.
Links referred to in the podcast
WCRF cancer prevention recommendations https://www.wcrf.org/dietandcancer/cancer-prevention-recommendations Adherence to WCRF recommendations and cancer risk reduction https://pubmed.ncbi.nlm.nih.gov/32210367Episode transcript
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Twitter: CroweTimTue, 16 Mar 2021 - 61 - The carnivore diet raises the middle finger to the plant-based trend
Want to eat the exact opposite of plant-based? Then the carnivore diet has you covered. A diet that consists entirely of animal foods and zero carbs and plants, it offers the promise of weight loss and a cure for all that ails you from autoimmune diseases to depression. Of all the trends that buck conventional nutrition advice, the carnivore diet lies several standard deviations to the right of the diet crazy curve. In this podcast, I look at what created the carnivore diet trend, what it involves, and importantly: what can we say about its health merits.
Links referred to in the podcast
Google Trends data for carnivore diet searches https://trends.google.com/trends/explore?date=all&q=carnivore%20diet Meeting essential nutrient needs on the carnivore diet https://pubmed.ncbi.nlm.nih.gov/32833688 Red meat and TMAO production https://academic.oup.com/eurheartj/article/40/7/583/5232723Episode transcript
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Twitter: CroweTimTue, 09 Mar 2021 - 60 - Calcium: foods, functions and supplemental forms
Calcium is the most abundant mineral in the body and it’s not just there for making healthy bones. Calcium is needed to move muscles, send nerve signals and release hormones. While dairy gets a lot of the attention for being a good source of calcium, there are plenty of other foods that help meet your needs too. In this podcast, I look at the roles of calcium, the consequences of not getting enough and tackle the controversial area of if calcium supplements are to be recommended or not.
Links referred to in the podcast
Dairy and bone health review 2018 https://pubmed.ncbi.nlm.nih.gov/29560832Dairy and bone health review 2019 https://pubmed.ncbi.nlm.nih.gov/30657847 Calcium supplements: the good, the bad and the ugly https://pubmed.ncbi.nlm.nih.gov/30568435Episode transcript
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Twitter: CroweTimTue, 02 Mar 2021 - 59 - Collagen supplements: legit or Insta influencer fairy dust?
Collagen supplements are big business. And is it any wonder when they are touted as the elixir for youthful and glowing skin. With plenty of A-list celebrities singing its praises, it’s no wonder collagen is having a moment in the spotlight. And a look at Google Trends shows search interest in collagen supplements really took off at the start of 2019 and it is showing no signs of slowing down. Reading the shopping list of health claims made about collagen - from turning back the clock on your skin, treating joint pain and even ‘healing your gut’ - you should rightly raise your sceptical flag. Yet when you look at the scientific evidence, there could just be some validity to some of these claims. That’s what I’ll be exploring in this podcast.
Links referred to in the podcast
Clinical trial of collagen supplementation and skin health in women https://www.karger.com/Article/Abstract/351376Systematic review of the effect of collagen supplementation on skin https://jddonline.com/articles/dermatology/S1545961619P0009XMeta-analysis of the effect of collagen supplementation on osteoarthritis https://link.springer.com/article/10.1007%2Fs00264-018-4211-5Episode transcript
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Twitter: CroweTimTue, 23 Feb 2021 - 58 - Alkaline diets: the antithesis of how human physiology works
What if I told you that all it takes to lose weight, boost energy and prevent diseases like arthritis, osteoporosis and cancer was to eat the right foods to keep the pH of your body in the alkaline zone? Well, if I were prepared to throw out every bit of scientific knowledge that I have of how the human body works to buffer against acidity and alkalinity then sure, I could tell you that. But I’m not. Instead, in today’s podcast, I’m going to investigate those wild health claims made by the celebrity-endorsed alkaline diet and explain why it is pseudoscience squared.
Episode transcript
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Twitter: CroweTimTue, 16 Feb 2021 - 57 - Coeliac disease, gluten sensitivity and the rise of gluten-free diets
Coeliac disease affects less than 1 percent of the population, yet, despite its relative rarity, there has been an explosion in the adoption of a gluten-free lifestyle. It is becoming more and more common for people to report having problematic reactions to foods containing gluten. Termed non-coeliac gluten sensitivity, this is a condition still in search of a defined disease despite having a large degree of overlap in symptoms with coeliac disease. In this podcast, I’ll explore the connection between coeliac disease, gluten sensitivity and gluten.
Links referred to in the podcast
Clinical trial of gluten challenge in people with gluten sensitivity https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13372Nutritional quality of gluten vs gluten-free foods https://pubmed.ncbi.nlm.nih.gov/26119206Episode transcript
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Twitter: CroweTimTue, 09 Feb 2021 - 56 - The rise of meatless meat
There was a time when plant-based meat substitutes were the exclusive domain of vegetarians and vegans. Now the food science technology behind these plant-based foods has come of age with products designed to closely look, feel, taste and even bleed like the real thing. The rise of meatless meats is all about meeting the demands of traditional meat-eaters who want to cut down on meat and are looking for plant-based protein alternatives. But are these foods really a healthier alternative to their animal counterparts? That’s what I’ll explore in this podcast.
Links referred to in the podcast
Beyond Meat environmental impact https://css.umich.edu/publications/research-publications/beyond-meats-beyond-burger-life-cycle-assessment-detailedCHOICE survey of plant-based meats www.choice.com.au/food-and-drink/meat-fish-and-eggs/meat-substitutes/buying-guides/plant-based-meatEpisode transcript
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Twitter: CroweTimTue, 02 Feb 2021 - 55 - How do the plant-based milks stack up?
Gone are the days when cow’s milk was the only choice at the supermarket. There has been an explosion in recent years of plant-based non-dairy alternative milks. From the very familiar soy milk, we now have almond, coconut, oat, and rice milk plus a host of others joining the party. How well these contender alt-milks stack up against the ‘reference standard’ of cow’s milk is what I’ll be digging into in this podcast.
Links referred to in the podcast
Scientific review of plant-based milks compared to cow’s milk https://link.springer.com/article/10.1007/s13197-017-2915-yCHOICE review of almond milks https://www.choice.com.au/food-and-drink/dairy/milk/articles/almond-milkEpisode transcript
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Twitter: CroweTimTue, 26 Jan 2021 - 54 - 2020's most popular: what makes nutrition so confusing?
If you want to be less confused about just how to make sense of conflicting nutrition messages that you hear about each day then you’ve come to the right place. In today’s podcast, I’ll unpack what makes nutrition appear to be such a confusing area. But importantly, I’ll help set you straight in knowing how to make sense of it all.
Industry conflict of interest in research https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0040005 Review of dietary patterns and health https://academic.oup.com/nutritionreviews/article-lookup/doi/10.1111/nure.12153 Avocado and oxidised LDL clinical trial https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxz231/5588100
Links referred to in the podcastEpisode transcript
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Twitter: CroweTimTue, 19 Jan 2021 - 53 - 2020's most popular: coffee and its surprising health benefits
Coffee. For some, it is deserving of its own essential food group. But is coffee more than just a way to achieve functioning human capacity first thing in the morning? You may have seen media headlines in the past warning about health risks of coffee. But now that the science has matured, coffee turns out to be one of the most surprisingly positive health stories of recent years. Forget about the latest superfood trend, coffee is where it is at. In this podcast, I’ll look closer at those health benefits and give you the validation you’ve been seeking to justify your caffeine habit.
Review of coffee and health https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12206 Caffeine use in Parkinson’s disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3414662/ Sports Dietitians Australia fact sheet on caffeine https://www.sportsdietitians.com.au/wp-content/uploads/2015/04/110721-Caffeine-Fact-Sheet_SD-Version.pdf Caffeine and the risk of miscarriage https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5733907/ Intermittent fasting in sport https://journals.lww.com/acsm-csmr/Fulltext/2019/07000/Intermittent_Fasting_and_Its_Effects_on_Athletic.6.aspx
Links referred to in the podcastEpisode transcript
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Twitter: CroweTimTue, 12 Jan 2021 - 52 - 2020's most popular: intermittent fasting
Intermittent fasting is currently one of the world's most popular health trends. Characterised by alternating periods of food absence followed by periods of normal eating, promoters of intermittent fasting claim that it is the ‘metabolic key’ to unlocking weight loss, reducing inflammation, cutting the risk of diabetes and heart disease and maybe….even extending your life. This show covers what intermittent fasting is, how to do it, and what the evidence says about that long list of health claims.
Intermittent fasting vs traditional dieting for weight loss https://www.mdpi.com/2072-6643/11/10/2442 Review of the effects of intermittent fasting on health, ageing and disease https://www.nejm.org/doi/full/10.1056/nejmra1905136 Fasting during cancer treatment https://www.medicalnewstoday.com/articles/324169.php Children's food choices after watching a healthy cooking show https://www.jneb.org/article/S1499-4046(19)31055-3/fulltext
Links referred to in the podcastEpisode transcript
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Twitter: CroweTimTue, 05 Jan 2021 - 51 - 2020's most popular: food, mood and mental health
You are what you eat, but when it comes to your mental health, what you eat can have a profound impact on your mood and how you feel. Welcome to the rapidly moving world of nutritional psychiatry which is uncovering the key links between diet and mental health. And it could just be that it is our gut microbes, by acting as psychobiotics, that are the stars of the show here; so long as they are kept fed well.
Links referred to in the podcast
Fruits and vegetables consumption and life satisfaction https://ajph.aphapublications.org/doi/full/10.2105/AJPH.2016.303260 Nutrition intervention in depression: the SMILES study https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y Nutrition intervention in young people with depression https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0222768 Meta-analysis of diet in depression and anxiety https://pubmed.ncbi.nlm.nih.gov/30720698/ Meta-analysis of fish oil in depression https://www.nature.com/articles/s41398-019-0515-5 Meta-analysis of fish oil in anxiety https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2702216 Meta-analysis of vitamin D in depression https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6515787Episode transcript
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Twitter: CroweTimTue, 29 Dec 2020 - 50 - A Christmas Carol of vitamin D deficiency
As the end of 2020 approaches, I thought I’d bring in a Christmas theme, but of course, one with a nutritionally based message. And what better way to do that than by unpacking Charles Dickens’ classic: ‘A Christmas Carol’, as a medical case study in vitamin D deficiency. Listen on to learn more.
Links referred to in the podcast
Environmental factors and Tiny Tim’s illness https://jamanetwork.com/journals/jamapediatrics/fullarticle/1107722Episode transcript
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Twitter: CroweTimTue, 22 Dec 2020 - 49 - More nutrition myth busting
Does sugar really make kids hyperactive? Is fresh fruit and veg better than frozen? And does coffee actually make you dehydrated? The answer to all of the questions I just posed is 'no'. Welcome to the world of nutrition myths and in my latest podcast, I’ll go over some of the more popular myths I’ve come across and explain where the truth really lies.
Links referred to in the podcast
Meta-analysis of sugar and behaviour in kids https://jamanetwork.com/journals/jama/article-abstract/391812Frozen fruit and vegetable consumption https://www.sciencedirect.com/science/article/pii/S0899900717301958 Coffee and hydration http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084154Episode transcript
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Twitter: CroweTimTue, 15 Dec 2020 - 48 - Folate: more than a pregnancy vitamin
Folate is a vitamin important in growth and development. Everyone needs folate, but it is especially important for women to get enough of it during the early stages of pregnancy to help reduce the risk of foetal brain and spinal cord abnormalities such as spina bifida. In this podcast, I look at the key roles of folate in the body, explain how it helps prevent birth defects and the key dietary and supplement sources of it.
Links referred to in the podcast
Impact of folic acid fortification on NTD incidence in Australia https://researchimpact.uwa.edu.au/research-impact-stories/folate-fortification-reduces-neural-tube-defectsPre- and post-folic acid fortification and colorectal cancer incidence https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3173023Episode transcript
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Twitter: CroweTimTue, 08 Dec 2020 - 47 - Is organic food healthier?
Buying organic is a booming food trend. It is also a trend that comes with a health halo for being more nutritious, healthier and tastier than conventional produce. But how do these claims stack up when you look at the research behind them? And is the price premium you pay for organic worth it? In this podcast, I look at the health merits of organic food and unpick those health and nutrition claims.
Links referred to in the podcast
Systematic review of organic vs conventional food 2012 https://pubmed.ncbi.nlm.nih.gov/22944875 Systematic review of organic vs conventional food 2014 https://pubmed.ncbi.nlm.nih.gov/24968103 Serving McDonald’s to food experts prank https://www.youtube.com/watch?v=4Qa6QXBxxWwEpisode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 01 Dec 2020 - 46 - The Mediterranean diet: the health benefits keep growing
Considered one of the world’s healthiest dietary patterns, the Mediterranean diet is linked to a host of positive health benefits. The theme of the diet is one abundant in fruits, vegetables, wholegrains, legumes and olive oil and where fish and poultry feature more often than red meat. From less chronic disease right through to a longer life, in this podcast I’ll dig deeper into the health merits of adopting some of the key themes of the Mediterranean diet for your own individual way of eating.
Links referred to in the podcast
Umbrella review of the Mediterranean diet and health https://www.nature.com/articles/ejcn201758 Meta-analysis of the Mediterranean diet and cancer risk https://pubmed.ncbi.nlm.nih.gov/32770356 Mediterranean diet and bone healthhttps://ajcn.nutrition.org/article/S0002-9165(22)02953-7/fulltextClinical trial of the Mediterranean diet in pregnancy https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002857Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 24 Nov 2020 - 45 - Vitamin B12: foods, functions and deficiencies
Vitamin B12 is an essential nutrient integral to the healthy functioning of the brain and nervous system. It is also involved in DNA synthesis and the formation of red blood cells. Because vitamin B12 is produced by bacteria in the large intestines of animals, plant-based foods are not a reliable source of vitamin B12 making people who follow a vegan diet a key at-risk group for deficiency. In this podcast, I’ll look at the roles of vitamin B12 and the main causes and consequences of deficiency.
Links referred to in the podcast
Review on vitamin B12 and vegetarian diets www.mja.com.au/journal/2013/199/4/vitamin-b12-and-vegetarian-dietsEpisode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 17 Nov 2020 - 44 - Low-carb diets: are they the best way to manage diabetes?
Low-carbohydrate diets are certainly on trend today. And it is for diabetes that such diets have attracted a lot of attention. Low-carbohydrate diets have without question helped many people with diabetes keep their blood sugar levels more stable and even for some people with type 2 diabetes helped to even help to fully resolve their diabetes. In today’s podcast, I look at the history of dietary recommendations for diabetes. I’ll then look at what the scientific evidence says for how effective low-carbohydrate diets are for diabetes compared to other approaches.
Links referred to in the podcast
Meta-analysis of low-carbohydrate diets in T2DM https://pubmed.ncbi.nlm.nih.gov/32638087 Review of different diets for managing T2DM https://ajcn.nutrition.org/article/S0002-9165(23)05440-0/fulltextEpisode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 10 Nov 2020 - 43 - Iodine: why you need it and where you find it
Iodine is a trace element that is naturally present in foods and is added to some types of salt. Iodine is an essential component of thyroid hormone which plays a key role in digestion, heart and muscle function, brain development and maintenance of bones. Getting enough iodine is important for everyone, especially infants and women who are pregnant. In this podcast, I’ll look at the roles of iodine, where it is found in food and what are the health issues with not getting enough of it.
Links referred to in the podcast
Assessment of the effect of mandatory iodine fortification in Australia https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133088Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 03 Nov 2020 - 42 - Sleeping your way to better health
Sleep is like good nutrition for your brain. Poor sleep is like putting your brain on a junk food diet – literally. Now a growing pool of research is linking poor sleep habits and disrupted sleep patterns from shift work with adverse health problems that include obesity and metabolic conditions such as type 2 diabetes and heart disease. In this podcast, I’ll look at the sleep-health connection and explain what disrupted sleep could be doing to your food habits, hormones and weight.
Links referred to in the podcast
Meta-analysis of the effect of shift work on the risk of obesity https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12621 Effect of sleep restriction on fat metabolism https://pubmed.ncbi.nlm.nih.gov/31484696 Effect of sleep deprivation on food choices https://elifesciences.org/articles/49053Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 27 Oct 2020 - 41 - Can you cure a hangover?
Hangovers are the body's way of reminding us about the hazards of overindulgence. In this podcast, I’ll delve into what goes on behind the scenes to cause a hangover. I’ll then explore what science has to say about all those supposed ‘hangover cures’. And finally, I’ll outline the practical things that are in your control to help prevent and treat a hangover.
Links referred to in the podcast
Alcohol, caffeine and its effect on attention and reaction time http://onlinelibrary.wiley.com/doi/10.1111/j.1360-0443.2010.03219.x/full Systematic review of hangover treatments https://www.bmj.com/content/331/7531/1515Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 20 Oct 2020 - 40 - Food comas: why overeating makes you sleepy
Feeling sleepy after a big meal? Is moving to the couch the only activity you’re capable of after Christmas lunch? You may just have been the victim of a food coma. Food comas are a real thing. And there is plenty of science to explain why the food binge you just took part in has done what it has to you. In this podcast, I explore the food coma in all its physiological and neurological glory and explain how you can help prevent it.
Links referred to in the podcast
High-GI meals and sleep onset https://pubmed.ncbi.nlm.nih.gov/17284739Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 13 Oct 2020 - 39 - Do multivitamins make you healthier?
Multivitamin supplements are big business. Pharmacy and supermarket shelves groan under the weight of choice available to us. So, if you’re serious about your health, should you be taking one of these even if it is just as an insurance policy for a less-than-perfect diet? While multivitamins won't boost your health as much as what people believe, they do have the potential to be useful for certain groups of people. In my latest podcast, I investigate the evidence for any health benefits of multivitamins and then tell you for which people they could prove useful and for whom they really are just a waste of money.
Links referred to in the podcast
Review of multivitamin supplementation and cardiovascular disease https://pubmed.ncbi.nlm.nih.gov/29991644 Review of multivitamin supplementation and chronic disease https://pubmed.ncbi.nlm.nih.gov/24941429 Nutrient Reference Values for Australia and New Zealand https://www.nrv.gov.auEpisode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 06 Oct 2020 - 38 - Five ways to cut your risk of bowel cancer
Bowel cancer (also called colon or colorectal cancer) ranks as one of Australia’s most common cancers, especially for people aged over 50. This is one form of cancer where diet and lifestyle choices play a big part in changing a person’s risk of developing it. That actually makes it a good news story because lifestyle factors are changeable. In this podcast, I’ll outline the key lifestyle habits to consider looking at that could lower your risk of bowel cancer.
Links referred to in the podcast
WCRF information on diet, nutrition and physical activity and bowel cancer risk https://www.wcrf.org/dietandcancer/colorectal-cancer WCRF update report on lifestyle factors and bowel cancer risk https://www.wcrf.org/sites/default/files/CUP%20Colorectal%20Report_2017_Digital.pdf Meta-analysis of central adiposity and all-cause mortality https://www.bmj.com/content/370/bmj.m3324Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 29 Sep 2020 - 37 - Is it better to exercise fasted or fed?
To exercise fasted or fed? It’s a controversial topic with strong views coming from both camps. For those promoting weight loss, exercising fasted is often an essential criterion to ensure the most ‘fat burning’ possible. Then there is the opposing argument that you want to be well-fuelled before activity to help power the length and duration of your exercise. As with most things in nutrition, the simple logic of both camps falls down when you take into account the complexity of physiology and psychology of us as human beings. In this podcast, I’ll look at the fasted versus fed exercise debate.
Links referred to in the podcast
Meta-analysis of fasted vs fed exercise on weight loss and boy composition https://www.mdpi.com/2411-5142/2/4/43 Meta-analysis of fasted vs fed exercise and performance https://pubmed.ncbi.nlm.nih.gov/29315892 Intermittent fasting and its effects on athletic performance https://pubmed.ncbi.nlm.nih.gov/31283627Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 22 Sep 2020 - 36 - How useful is body mass index (BMI)?
Carrying too much weight is linked to poorer health. But just how much weight is too much? Body fat can be measured in several different ways, with each method having its own pros and cons. Body mass index or BMI is by far the most common one as it only relies on knowing your height and weight. But with that simplicity comes flaws as those easy results can sometimes be misleading, which is why the widespread use of BMI is troubling. In this podcast, I’ll look at the different ways that body fat assessment can be made and explain why you should take any BMI label it may give you with a grain of salt.
Links referred to in the podcast
BMI calculator https://www.betterhealth.vic.gov.au/tools/body-mass-index-calculator-for-adult Diagnostic performance of BMI to detect obesity https://pubmed.ncbi.nlm.nih.gov/20125098Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 15 Sep 2020 - 35 - Is cinnamon a super spice for blood sugar control?
Cinnamon is a spice that has been used around the world for thousands of years. It is far more than a food accompaniment. It’s the use of cinnamon as a medicinal agent that has scientists interested because of unique compounds found in cinnamon that appear to offer some unique health benefits. In this podcast, I’ll look at those health benefits with the spotlight firmly placed on how cinnamon may help people with diabetes keep their blood sugar levels under better control.
Links referred to in the podcast
Meta-analysis of cinnamon and blood glucose control (2012) https://pubmed.ncbi.nlm.nih.gov/22579946 Meta-analysis of cinnamon use in type 2 diabetes (2013) https://pubmed.ncbi.nlm.nih.gov/24019277 Meta-analysis of cinnamon use in type 2 diabetes (2019) https://pubmed.ncbi.nlm.nih.gov/30935562 Meta-analysis of cinnamon and weight loss trials https://pubmed.ncbi.nlm.nih.gov/30799194Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 08 Sep 2020 - 34 - Chocolate and its many health benefits
Chocolate. It’s sweet, it’s tasty, we desire it and crave it. It is a food that brings immense pleasure and enjoyment. And in case you were looking for any more valid reasons to eat it, scientific research now confirms that it can be good for you. In this podcast, you’ll learn about the heart, exercise and brain health benefits of chocolate.
Links referred to in the podcast
Meta-analysis of chocolate and cardiovascular disease https://pubmed.ncbi.nlm.nih.gov/30061161 Dark chocolate and exercise performance http://jissn.biomedcentral.com/articles/10.1186/s12970-015-0106-7 Dark chocolate and mental health https://www.mdpi.com/2072-6643/12/8/2445/htm Cocoa and cognitive function https://pubmed.ncbi.nlm.nih.gov/22892813Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 01 Sep 2020 - 33 - Detox diets: their pros and cons
Detox or liver cleansing diets have been around for many years. With astonishing claims of rapid and easy weight loss, improved health, and more energy, they offer the ultimate quick fix to get you healthy again. In this podcast, I will give you the essential guide to detox diets, look at the claims made versus the reality and outline my list of pros and cons for anyone considering going on a cleanse.
Links referred to in the podcast
Review of the evidence for detox diets https://onlinelibrary.wiley.com/doi/full/10.1111/jhn.12286 Choice review of detox diets https://www.choice.com.au/health-and-body/diet-and-fitness/weight-loss/articles/do-detox-products-workEpisode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.comConnect with me
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Twitter: CroweTimTue, 25 Aug 2020
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