Thinking Nutrition

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 hype...

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 ...

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 mos...

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 supp...

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 w...

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 hu...

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 wi...

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.Li...

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 be...

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 promi...

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...

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 pa...

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 podcastCan food porn prime healthy e...

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.Lin...

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 a...

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 obse...

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 t...

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.L...

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...

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 podcastEffects of capsaicinoids supplementation on metabolic syndrome https://www.nature.com/artic...

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 t...

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 theme...

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 athle...

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 podcastLow-FODMAP diet and IBS review 2018 https:/...

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 supplement...

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. I...

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 podcastSystematic review of nuts and body weight https://onlinelibrary.wiley.com/doi/full/10.1111/obr.1...

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...

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 i...

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...

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...

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 th...

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 podcastSitting vs standing and taste perception https://academic.oup.com/jcr/article/46/4/708/5488173Episode transcrip...

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 re...

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 podcastSystematic review of hangover cures https://www.bmj.com/content/331/7531/1515Beer belly research https://pubmed.ncbi.nlm.nih.gov/19550430Episode transcriptTo access th...

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 ...

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 podcastHerbal ...

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 podcastBitter taste and salivary proteins adap...

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 podcastSystematic review of the Impact of whole fresh fruit on...

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, ...

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 an...

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 ...

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 carb...

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...

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 ...

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 podcastSystematic review of herbal supplements for weight loss https://pubmed.ncbi.nlm.nih.gov/31984610Systematic review of dietary suppl...

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 podcastEffect of chromium supplementation on glucose cont...

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 transcriptTo access the full episode transcript, go to the following link and select the individual podcast epi...

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 expl...

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 ref...

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 y...

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 ...

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 ...

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.Links referred to in the podcastSystem...

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 transcriptTo 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 meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: C...

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 transcriptTo 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 meInstagram: doctimcroweFacebook: Thinking NutritionTwitter...

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 ...

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...

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 podcastSyste...

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 podcastAIS sports drinks fact sheet https://www....

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 d...

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 ...

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 thi...

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 ...

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.Links referred to in the...

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 pod...

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, ...

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 podcastACV and weight loss clinical trial ...

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 recommendat...

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 podcastWCRF cancer prevention recommendations https://www.wcrf.org/dietandcancer/cancer-prevention-recommendations Adherence to WCRF reco...

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 inv...

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 ...

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...

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 ce...

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 connectio...

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 th...

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 podcastScientific review of plant-based milks ...

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. Links referred to in the podcast Industry conflict of interest in research https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0040005&nbsp...

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 heal...

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 cl...

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...

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 podcastEnvironmental factors and Tiny Tim’s illness https://jamanetwork.com/journals/jamapediatrics/fullarticle/1107722Episode transcriptTo access the full episode transcript,...

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 podcastMeta-analysis of sugar and behaviour in kids https://jamanetwork.com/journals/jama/article-abstract/391812Froze...

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 podcastImpact of folic acid fortification on N...

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 podcastSystematic review of organic vs conventional food 2012 https://...

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 eati...

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 deficien...

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 effectiv...

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. ...

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. Link...

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.c...

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 ...

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 mu...

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 p...

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 an...

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 f...

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...

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 choco...

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://on...