Thinking Nutrition

Latest Episodes:

The weird way that body posture changes taste Jan 25, 2022

Show notes

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/46/4/708/5488173

Episode 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.com

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Is a keto diet effective for strength training? Jan 11, 2022

Show notes

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.
Links referred to in the podcast

Review of keto diet and effects on resistance training https://pubmed.ncbi.nlm.nih.gov/34578961

Alcohol facts and fallacies Dec 14, 2021

Show notes

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/331/7531/1515
Beer belly research https://pubmed.ncbi.nlm.nih.gov/19550430

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Can curcumin help with PCOS? Nov 30, 2021

Show notes

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.
Links referred to in the podcast

Systematic review of curcumin supplementation for PCOS https://pubmed.ncbi.nlm.nih.gov/34517426

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Small intestinal bacterial overgrowth (SIBO): symptoms, causes and treatment Nov 16, 2021

Show notes

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/24891990
Elemental diet in SIBO https://pubmed.ncbi.nlm.nih.gov/14992438

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Why bitter foods are better for you Nov 02, 2021

Show notes

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/31053859

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Cutting back on sugar? Here’s why fruit should stay on the menu Oct 19, 2021

Show notes

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/full
Frozen fruit and veg increases consumption https://pubmed.ncbi.nlm.nih.gov/29290348

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Episode rewind: Inflammation – the good, the bad and the ugly Oct 12, 2021

Show notes

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/PMC7400632
Effect 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/10.1080/10408398.2014.967385

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Episode rewind: Is it better to exercise fasted or fed? Oct 05, 2021

Show notes

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/31283627

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Inflammatory bowel disease: the latest nutrition research for helping to manage it Sep 28, 2021

Show notes

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/31470260
Clinical trial of a low-FODMAP diet in IBD - 2020 https://pubmed.ncbi.nlm.nih.gov/31586453
FMT for the treatment of IBD https://www.frontiersin.org/articles/10.3389/fphar.2020.574533/full

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