Thinking Nutrition

From FODMAPs to fibre: navigating dietary treatments for IBS Jan 28, 2025

Irritable bowel syndrome (IBS) is a common gastrointestinal issue marked by abdominal pain, bloating, diarrhoea and constipation. This chronic condition can lead to anxiety, depression and a reduced quality of life. With no definitive trigger or treatment, managing IBS can be challenging. However, diet changes can positively influence IBS. In this podcast episode, I’ll outline evidence for various approaches, from supplements like probiotics right through to low-FODMAP diets.

Links referred to in the podcast

Review of nutritional interventions in IBS https://pubmed.ncbi.nlm.nih.gov/39110917

Episode transcript
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Strength in ageing: the role of protein and resistance training Dec 10, 2024

We’re all getting older and living longer lives than ever before. But as we age, we are faced with a higher risk of nutritional frailty. This is marked by unintentional weight loss, loss of muscle mass and strength which increases the likelihood of disability. In this podcast episode, I highlight how our nutrition needs change as we age and why a firm focus is needed in preserving muscle mass through a combination of resistance exercise and additional protein.

Links referred to in the podcast

Review of protein supplementation combined with resistance training in older adults https://pubmed.ncbi.nlm.nih.gov/38753309

Episode transcript
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Maximising muscle gains with creatine: how well does it work? Nov 12, 2024

Creatine is one of the most well-researched and effective sports nutrition supplements for improving exercise performance. So it is no surprise that interest in using creatine supplements to enhance performance during intense activity has grown dramatically over the last few years. One of the most common ‘use cases’ for creatine supplements is for muscle and strength gains. This makes creatine a popular choice by strength and power sports athletes, bodybuilders and recreational exercisers to supplement their resistance training. In this podcast episode, I dig deeper into what creatine is, how it may work and importantly: what the latest scientific evidence has to say about how it performs in maximising muscle gains.

Links referred to in the podcast

IOC Consensus Statement on dietary supplements for use by high-performance athletes https://bjsm.bmj.com/content/52/7/439
Systematic review of creatine supplementation and body composition https://pubmed.ncbi.nlm.nih.gov/39074168

Episode transcript
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Is hydrogen water healthy or a hoax? Aug 27, 2024

Heard about hydrogen water? It is regular water that has extra hydrogen infused in it and it’s one of the latest health trends with proponents claiming it will fight off disease, reduce inflammation, boost energy, improve mental health and enhance athletic performance. That’s quite a list of impressive claims. But what does the research have to say? That’s what I explore in this podcast to see if hydrogen water can live up to the hype or if it should be labelled the latest health hoax.

Links referred to in the podcast

Systematic review of molecular hydrogen and exercise performance https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1387657/full
Hydrogen water and long-COVID https://pubmed.ncbi.nlm.nih.gov/38794767
Systematic review of health claims of hydrogen water https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10816294

Episode transcript
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Maximising muscle: the role of protein type and timing Jul 09, 2024

No one nutrient gets greater focus in the sports and performance world than protein – and for good reason. Protein builds and powers our muscles and with that comes strength and performance gains – something just about every athlete wants to have more of. Understanding how dietary protein improves muscle mass, strength and performance is crucial. Two topics that are hotly debated are the role of protein type and timing around a resistance training program. And they’re the topics I’m going to tackle in this podcast episode.

Links referred to in the podcast

Network meta-analysis on the effect of protein type and timing on muscle and physical performance https://pubmed.ncbi.nlm.nih.gov/38039960
Systematic review on the effect of protein supplementation on resistance-training mass and strength gains 2017 https://bjsm.bmj.com/content/52/6/376.long
Rethinking protein intake and timing needs https://www.mysportscience.com/post/rethinking-protein-intake-needs

Episode transcript
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Can probiotics help fight age-related muscle loss? Jun 04, 2024

Some aspects of ageing may be inevitable, but when it happens together with an accelerated loss of weight, muscle mass and strength it makes an older person much more susceptible to disability, poor quality of life and earlier death. The condition is called sarcopenia and it is underpinned by chronic inflammation. Diet and lifestyle changes can go a long way in preventing and treating sarcopenia and inflammation. And now research is adding to this by looking at the role of probiotics as a way to influence the gut microbiome and with that, the muscle loss and inflammation seen in sarcopenia. That’s what I’ll be exploring in this podcast.

Links referred to in the podcast

Systematic review of probiotics in adults with markers of sarcopenia https://pubmed.ncbi.nlm.nih.gov/38370462

Episode transcript
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Arthritis relief: can collagen supplements help? Mar 05, 2024

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-benefits
Podcast 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-repair
Systematic review of hydrolysed collagen in skin ageing 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699
Systematic review of collagen supplementation in osteoarthritis 2018 https://pubmed.ncbi.nlm.nih.gov/30368550
Review of collagen supplementation for joint health 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045
Systematic review of undenatured collagen and osteoarthritis 2023 https://pubmed.ncbi.nlm.nih.gov/37854210

Episode transcript
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Are probiotics effective in IBS? Jan 30, 2024

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/37541528

Episode transcript
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Maternal probiotics and their effect on infant health Dec 05, 2023

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/fulltext
Cochrane review on probiotics in reducing the risk of gestational diabetes https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009951.pub3/full

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Can the humble cranberry reduce the risk of UTIs? Sep 26, 2023

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/full

Episode transcript
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Tendon troubles: can collagen supplements help with tendon repair? Aug 15, 2023

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/37146985
Review of collagen peptide supplementation on joint injury and recovery https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8521576
Collagen supplements: the science behind the health benefits https://www.thinkingnutrition.com.au/collagen-supplements-health
Systematic review of the effect of collagen supplements on skin ageing https://www.mdpi.com/2072-6643/15/9/2080

Episode transcript
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Lemon water: is it worth the squeeze or just sour hype? Jul 04, 2023

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/35013789
Effect of lemon juice on kidney stone recurrence https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8683665

Episode transcript
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The lectin lowdown: time to counter the fear campaign about these plant proteins Jun 06, 2023

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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Exercise recovery: the role of protein in post-workout muscle soreness and damage Apr 25, 2023

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-y
Review of protein timing https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5

Episode transcript
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Olive oil: a true ‘essential oil’ Mar 28, 2023

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/full
The PREDIMED Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030221
Coconut oil consumption and cardiovascular disease risk https://academic.oup.com/nutritionreviews/article/74/4/267/1807413

Episode transcript
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Enough of the ‘seed oils are toxic’ rubbish Mar 07, 2023

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/30971107
Cochrane review of omega-6 fatty acids and cardiovascular disease https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011094.pub4/full
Dietary fats and inflammatory markers in IBD https://pubmed.ncbi.nlm.nih.gov/33084958

Episode transcript
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Nightshade vegetables: friend or foe for your health? Feb 07, 2023

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.

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Can probiotics or prebiotics prevent or treat respiratory tract infections? Jan 17, 2023

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/35948276

Episode transcript
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Foods and fertility: how dietary patterns can influence fertility Dec 06, 2022

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/fulltext

Episode transcript
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This is your brain on food porn (and how it can promote healthier eating) Nov 15, 2022

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-w
Association between indulgent descriptions and vegetable consumption: twisted carrots and dynamite beets https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2630753

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Inflammatory bowel disease (IBD): what role does diet play? Oct 18, 2022

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/s41430-021-01051-9
Faecal microbiota transplantation for the treatment of IBD https://www.frontiersin.org/articles/10.3389/fphar.2020.574533/full

Episode transcript
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Keto for athletes: its effect on performance and body composition Oct 04, 2022

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/35757868

Episode transcript
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Age-related macular degeneration (AMD): can nutrition supplements slow its progression? Sep 20, 2022

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/35653117

Episode transcript
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Can probiotics help treat eczema in adults? Sep 06, 2022

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/35670101

Episode transcript
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Intermittent fasting: an update on the weight and metabolic health benefits Aug 23, 2022

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/35586738

Episode transcript|
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‘Eat the rainbow’ really is good health advice Aug 09, 2022

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/htm

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Turning up the heat on chillies and their health benefits Jul 26, 2022

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/s41598-020-77983-2
Effect of capsaicinoids on sports performance https://journals.humankinetics.com/view/journals/ijspp/16/4/article-p464.xml

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Will BCAAs give you the muscle gainz? Jul 12, 2022

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.
Links referred to in the podcast

AIS fact sheet on BCAAs https://www.ais.gov.au/__data/assets/pdf_file/0013/1000417/36182_Supplements-fact-sheets_BCAA-v4.pdf

Episode transcript
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How the Mediterranean diet benefits mental health Jun 28, 2022

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-y
Effect of a Mediterranean diet with fish oil on depression https://pubmed.ncbi.nlm.nih.gov/29215971
Effect of a Mediterranean diet on depression in young men https://pubmed.ncbi.nlm.nih.gov/35441666

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How beetroot juice lowers blood pressure and improves sports performance Jun 14, 2022

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/35369064
IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439

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Managing IBS with the low-FODMAP diet and probiotics May 31, 2022

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/30046155
Low-FODMAP diet and probiotics in IBS review 2022 https://pubmed.ncbi.nlm.nih.gov/35355730

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Will magnesium help you sleep better? May 17, 2022

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/35184264

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Caffeine and resistance exercise: how much do you need? May 03, 2022

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/52/7/439
Caffeine and resistance exercise meta-analysis https://pubmed.ncbi.nlm.nih.gov/35203046
Sports Dietitians Australia www.sportsdietitians.com.au

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Go nuts for nuts: why they’re great for your heart and weight Apr 19, 2022

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.13330

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Nutrient wins and losses on a plant-based diet Apr 05, 2022

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/35010904
Healthy and unhealthy plant-based diets https://pubmed.ncbi.nlm.nih.gov/34379193

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Focussing on eating healthier is better than trying to eat less Mar 22, 2022

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/29353006

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Want a healthy heart? Eat more of these flavonoid foods Mar 08, 2022

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-know
Meta-analysis of flavonoids and heart disease risk https://pubmed.ncbi.nlm.nih.gov/34470681

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Nut allergies: causes, consequences and emerging treatments Feb 22, 2022

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/35065784
AR101 oral immunotherapy for peanut allergy https://pubmed.ncbi.nlm.nih.gov/30449234

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How probiotics can help people with bowel cancer Feb 08, 2022

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.
Links referred to in the podcast

Systematic review of probiotics for the management of radiation-induced bowel disease https://www.sciencedirect.com/science/article/abs/pii/S0261561413000502
Systematic review of probiotic supplementation in people with colorectal cancer https://academic.oup.com/nutritionreviews/article-abstract/80/1/22/6283538

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

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

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

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

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Alcohol facts and fallacies Dec 14, 2021

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

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

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

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

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

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

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

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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What sorcery is this? How carbohydrate mouth rinses improve sports performance Sep 21, 2021

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-performance
Mouth rinsing with a pink artificially sweetened drink and running performance https://pubmed.ncbi.nlm.nih.gov/34055861

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Collagen supplements: an update on the evidence for health benefits Sep 14, 2021

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/33742704

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Blue is the new black: berries, anthocyanins and your brain health Sep 07, 2021

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/28249119
Systematic review of effects of anthocyanins on cognition, vascular function and cardiometabolic risk factors https://pubmed.ncbi.nlm.nih.gov/34204250

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Weight loss supplements: how hype triumphs over substance Aug 31, 2021

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/31984610
Systematic review of dietary supplements and alternative therapies for weight loss https://pubmed.ncbi.nlm.nih.gov/34159755
Weight-loss supplements loosen dietary control https://pubmed.ncbi.nlm.nih.gov/24096084

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Are chromium supplements helpful for people with diabetes? Aug 24, 2021

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/32730903
Meta-analysis of effects of chromium supplementation in people with T2DM https://pubmed.ncbi.nlm.nih.gov/34237387

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Can you really ‘boost your metabolism’? Aug 17, 2021

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.
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Can you be addicted to food? Aug 10, 2021

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/2072-6643/10/4/477
Ranking of foods based on ‘addictive potential’ https://pubmed.ncbi.nlm.nih.gov/25692302

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How the MIND diet keeps the mind sharp Aug 03, 2021

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-disease
Review of MIND diet and cognition in older adults https://pubmed.ncbi.nlm.nih.gov/33989093

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Let food be thy sunscreen Jul 27, 2021

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.12690
Change 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/6e81e0652bcc638acb9f16401b82bc2dfbaed856

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Plant vs animal protein for the muscle gainz Jul 20, 2021

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/27854281
High-protein plant vs animal protein diet for resistance exercise https://pubmed.ncbi.nlm.nih.gov/33599941

Episode transcript
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Turmeric: super spice or super overhyped? Jul 13, 2021

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/27533649
Systematic review of curcumin and osteoarthritis 2021 https://pubmed.ncbi.nlm.nih.gov/34017975
Curcumin and turmeric and effect on blood lipids https://pubmed.ncbi.nlm.nih.gov/29020971
Curcumin and effect on exercise https://pubmed.ncbi.nlm.nih.gov/32282223
Curcumin and depression meta-analysis https://pubmed.ncbi.nlm.nih.gov/31423805

Episode transcript
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Is adrenal fatigue a thing? Jul 06, 2021

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 podcast

Systematic review to substantiate if adrenal fatigue exists https://pubmed.ncbi.nlm.nih.gov/27557747

Episode transcript
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Why I do this podcast Jun 29, 2021

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.

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‘Feed a cold, starve a fever’: fact or fiction? Jun 22, 2021

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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Episode rewind: Protein supplements Jun 15, 2021

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.0222768

Episode transcript
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Episode rewind: Collagen supplements Jun 08, 2021

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/351376
Systematic review of the effect of collagen supplementation on skin https://jddonline.com/articles/dermatology/S1545961619P0009X
Meta-analysis of the effect of collagen supplementation on osteoarthritis https://link.springer.com/article/10.1007%2Fs00264-018-4211-5

Episode transcript
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Are tart cherries the Holy Grail of exercise recovery supplements? Jun 01, 2021

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/33440334
Health benefits of cherries https://www.mdpi.com/2072-6643/10/3/368/htm

Episode transcript
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Sports drinks: a user’s guide May 25, 2021

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.pdf
Beverage hydration index https://ajcn.nutrition.org/article/S0002-9165(22)06556-X/fulltext

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Lactose intolerance: symptoms, diagnosis and treatments May 18, 2021

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/29425071

Episode transcript
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Nutrition for healthy ageing: fighting sarcopenia and inflammageing May 11, 2021

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/32846760
Dietary Inflammatory Index and muscle function and mass in older Australians https://www.mdpi.com/2072-6643/13/4/1166
MIND diet and cognitive impairment in an Australian cohort https://pubmed.ncbi.nlm.nih.gov/30826160

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Hypothyroidism and Hashimoto’s disease: what role for diet? May 04, 2021

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-hypothyroidism
Effect 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/20883174

Episode transcript
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Can keto cure cancer? Apr 27, 2021

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/31399389
Systematic review of the use of ketogenic diets in people with cancer https://link.springer.com/article/10.1007/s10238-021-00710-2
Fasting as an adjunct to cancer treatment https://pubmed.ncbi.nlm.nih.gov/33271979

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Is it safe to drink coffee during pregnancy? Apr 20, 2021

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 podcast

Impact of coffee on successful IVF treatment https://pubmed.ncbi.nlm.nih.gov/31043232
Meta-analysis on effect of caffeine on pregnancy outcomes https://pubmed.ncbi.nlm.nih.gov/29276412
Effect 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

Episode transcript
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Can micronutrient supplements prevent or treat respiratory tract infections? Apr 13, 2021

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/full
Zinc for preventing and treating the common cold https://pubmed.ncbi.nlm.nih.gov/28515951
Vitamin D and ARIs https://www.ncbi.nlm.nih.gov/pubmed/30675873
2021 meta-analysis of micronutrients and ARIs https://pubmed.ncbi.nlm.nih.gov/33472840

Episode transcript
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Inflammation: the good, the bad and the ugly Apr 06, 2021

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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Apple cider vinegar: superfood or super scam? Mar 30, 2021

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/_article
ACV 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/28292654
Review of ACV, glucose responses and potential mechanisms https://pubmed.ncbi.nlm.nih.gov/27213723

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Improving cancer survival with diet and lifestyle choices Mar 23, 2021

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.2012.45.4462
Meta-analysis of the effect of diet on mortality and cancer recurrence among cancer survivors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5181206
Physical activity and cancer survival in men http://journals.humankinetics.com/doi/abs/10.1123/jpah.2011-0257
Physical activity and colon cancer recurrence https://ascopubs.org/doi/full/10.1200/jco.2006.06.0863
Alternative cancer diets https://ar.iiarjournals.org/content/34/1/39

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Lifestyle keys to cutting cancer risk Mar 16, 2021

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/32210367

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The carnivore diet raises the middle finger to the plant-based trend Mar 09, 2021

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/40/7/583/5232723

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Calcium: foods, functions and supplemental forms Mar 02, 2021

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/29560832
Dairy 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/30568435

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Collagen supplements: legit or Insta influencer fairy dust? Feb 23, 2021

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/351376
Systematic review of the effect of collagen supplementation on skin https://jddonline.com/articles/dermatology/S1545961619P0009X
Meta-analysis of the effect of collagen supplementation on osteoarthritis https://link.springer.com/article/10.1007%2Fs00264-018-4211-5

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Alkaline diets: the antithesis of how human physiology works Feb 16, 2021

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.
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Coeliac disease, gluten sensitivity and the rise of gluten-free diets Feb 09, 2021

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.13372
Nutritional quality of gluten vs gluten-free foods https://pubmed.ncbi.nlm.nih.gov/26119206

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The rise of meatless meat Feb 02, 2021

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-detailed
CHOICE survey of plant-based meats www.choice.com.au/food-and-drink/meat-fish-and-eggs/meat-substitutes/buying-guides/plant-based-meat

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How do the plant-based milks stack up? Jan 26, 2021

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-y
CHOICE review of almond milks https://www.choice.com.au/food-and-drink/dairy/milk/articles/almond-milk

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2020's most popular: what makes nutrition so confusing? Jan 19, 2021

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
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

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2020's most popular: coffee and its surprising health benefits Jan 12, 2021

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.
Links referred to in the podcast

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

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2020's most popular: intermittent fasting Jan 05, 2021

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.
Links referred to in the podcast

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

Episode transcript
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2020's most popular: food, mood and mental health Dec 29, 2020

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/PMC6515787

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A Christmas Carol of vitamin D deficiency Dec 22, 2020

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/1107722

Episode transcript
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More nutrition myth busting Dec 15, 2020

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/391812
Frozen 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.0084154

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Folate: more than a pregnancy vitamin Dec 08, 2020

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-defects
Pre- and post-folic acid fortification and colorectal cancer incidence https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3173023

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Is organic food healthier? Dec 01, 2020

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=4Qa6QXBxxWw

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The Mediterranean diet: the health benefits keep growing Nov 24, 2020

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 health https://ajcn.nutrition.org/article/S0002-9165(22)02953-7/fulltext
Clinical trial of the Mediterranean diet in pregnancy https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002857

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Vitamin B12: foods, functions and deficiencies Nov 17, 2020

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-diets

Episode transcript
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Low-carb diets: are they the best way to manage diabetes? Nov 10, 2020

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/fulltext

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Iodine: why you need it and where you find it Nov 03, 2020

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/PMC5133088

Episode transcript
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Sleeping your way to better health Oct 27, 2020

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/49053

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Can you cure a hangover? Oct 20, 2020

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/331/7531/1515

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Food comas: why overeating makes you sleepy Oct 13, 2020

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/17284739

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Do multivitamins make you healthier? Oct 06, 2020

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.au

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Five ways to cut your risk of bowel cancer Sep 29, 2020

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.m3324

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Is it better to exercise fasted or fed? Sep 22, 2020

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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How useful is body mass index (BMI)? Sep 15, 2020

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/20125098

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Is cinnamon a super spice for blood sugar control? Sep 08, 2020

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/30799194

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Chocolate and its many health benefits Sep 01, 2020

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/22892813

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Detox diets: their pros and cons Aug 25, 2020

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-work

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The perils of highly processed foods Aug 18, 2020

"Just cut out processed foods if you want to be healthy". It’s an easy throw-away line loved by nutrition wellness influencers on social media, but such advice shows naivety for what happens to food in its journey to our plate. Almost everything you eat to some extent has been processed, and not all processed foods are bad for the body. Now nutrition researchers are better defining the world of processed foods and here, it is the new term of ‘ultra-processed foods’ that you will be seeing used more in the future. In this podcast, I look at what defines an ultra-processed food and explain how they are now recognised for the unhealthy addition they make to your diet.

Links referred to in the podcast

NOVA classification system http://www.fao.org/3/ca5644en/ca5644en.pdf
Ultra-processed foods and obesity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7194406
Ultra-processed foods, health and mortality https://pubmed.ncbi.nlm.nih.gov/31623843
Clinical trial of ultra-processed foods and weight gain https://pubmed.ncbi.nlm.nih.gov/31105044

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This is your brain on blueberries Aug 11, 2020

What’s blue, round, sweet, grows on a bush and can boost your brainpower? If you answered blueberries, you would be right. Or that should be: ‘mostly right’. The ‘brain-boosting’ part needs a bit more science to catch up to the headlines, but it is looking promising that blueberries may be one food worthy of the ‘superfood’ title. In this podcast, I’ll look at the science behind how blueberries can help keep your brain healthy and functioning well throughout life.

Links referred to in the podcast

Clinical trial of blueberries and brain function https://pubmed.ncbi.nlm.nih.gov/28249119
Berries and cardiovascular disease risk factors: meta-analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804301
Frozen versus fresh blueberries https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082901
Fish oil and rheumatoid arthritis https://pubmed.ncbi.nlm.nih.gov/28606571

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Treating IBS with diet and supplements: what does the evidence say? Aug 04, 2020

Irritable bowel syndrome (IBS) is one of the most common gastrointestinal complaints. Characterised by abdominal pain and bloating and alternating periods of diarrhoea and constipation, this chronic condition can go on to cause anxiety, depression and severely affect the quality of life of a person suffering from it. 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 look at the evidence for different approaches from supplements such as peppermint oil right through to the very promising research on low-FODMAP diets.

Links referred to in the podcast

Review on diet and supplements for IBS https://onlinelibrary.wiley.com/doi/full/10.1111/nmo.13951
Meta-analysis of low-FODMAP diet and IBS http://eprints.whiterose.ac.uk/134755
Low-FODMAP diet versus traditional advice for IBS www.sciencedirect.com/science/article/abs/pii/S0016508515010860
Mindfulness and IBS www.ncbi.nlm.nih.gov/pmc/articles/PMC6502251

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How to keep up with nutrition research Jul 28, 2020

Want to keep up with the latest developments in nutrition research? Nothing beats curating your own information-gathering network from a variety of credible sources. But where to start? If you want to keep up with breaking nutrition research like a boss, then this podcast is for you. I’ll let you in on the key journals to subscribe to, the best search databases to use, and profile some of the best secondary sources that do a lot of the curating for you.
Links referred to in the podcast

American Journal of Clinical Nutrition https://ajcn.nutrition.org
Annual Review of Nutrition www.annualreviews.org/journal/nutr
European Journal of Clinical Nutrition www.nature.com/ejcn
Journal of Nutrition https://jn.nutrition.org
Nutrition Reviews www.academic.oup.com/nutritionreviews
Obesity Reviews www.onlinelibrary.wiley.com/journal/1467789x
PubCrawler http://pubcrawler.gen.tcd.ie
Science Daily www.sciencedaily.com/news/health_medicine/nutrition
Medscape www.medscape.com
Examine www.examine.com
Effect of diet and exercise on the risk of caesarean-section www.bmj.com/content/358/bmj.j3119

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How to decipher a research paper Jul 21, 2020

Nutrition is based on science. And while the science may not always agree and even change over time, just like all scientific fields of research, without credible research to inform your views you are really just flying blind in the wind at the mercy of feelpinions and what your social media news feed shows you. The base of all scientific research is the communication of it through research papers published in peer-reviewed journals. In this podcast, I’ll show you how to delve beyond the title of a research paper and instead apply a critical filter to all parts of the research study. Developing this skill will allow you to form your own view of how much influence to give to a research study, rather than be led astray from those seeking to influence you.

Links referred to in the podcast

Research study design online tutorial http://himmelfarb.gwu.edu/tutorials/studydesign101
Examine.com guide on how to read a scientific study https://examine.com/guides/how-to-read-a-study

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Got zinc? Foods, functions and deficiencies Jul 14, 2020

Zinc is an essential mineral which is needed for the proper growth and maintenance of our body. It is a key factor in helping hundreds of enzymes work and is needed for immune function, wound healing, blood clotting, thyroid function and much more. While rare, zinc deficiency in a country like Australia can occur and there are certain groups particularly at risk. In this podcast, I’ll outline the key roles of zinc, what the consequences of deficiency are and give you suggestions on the best food sources and supplemental forms of zinc.

Links referred to in the podcast

Zinc and the common cold https://pubmed.ncbi.nlm.nih.gov/28515951
Breastfeeding and the infant microbiome https://pubmed.ncbi.nlm.nih.gov/28492938

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Tracking diet trends with Google Trends Jul 07, 2020

Diets are like clothing fashion trends: they come into and out of style. And if you wait long enough: back into style again. One of my favourite pop culture research tools is Google Trends. Google Trends keeps a global finger on the pulse of what’s hot and what’s not in the world of nutrition and diets. And tracks this over time based on the popularity of search terms. Now a research team has mined this wealth of data to produce a snapshot of the ever-changing diet trends with some surprising results.

Links referred to in the podcast

Popularity of diets using Google Trends data https://www.sciencedirect.com/science/article/abs/pii/S0899900720300423
Popular diets compared https://www.annualreviews.org/doi/full/10.1146/annurev-publhealth-032013-182351
Diet and association with cancer mortality and cancer recurrence https://academic.oup.com/nutritionreviews/article/74/12/737/2656957

Episode transcript
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My top nutrition myths Jun 30, 2020

Can a slow metabolism be blamed for most people's weight gain? Is celery a negative calorie food? Does microwaving food destroy nutrients? The answer to all of the questions I just posed is 'no'. Welcome to the world of nutrition myths. Nutrition is a field where someone can be seen by the public as an ‘expert’ simply because of the way they eat and the benefits it has had for them. So, is it any wonder that nutrition is also an area that is ripe for the propagation of all manner of myths and falsehoods? Some of these myths are born from a base of science, but as science advances, these myths should be called out for what they are. In this 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

Review on exercise and food intake https://pubmed.ncbi.nlm.nih.gov/17310855
Perceived healthiness of a food and amount eaten https://pubmed.ncbi.nlm.nih.gov/28389137

Episode transcript
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How what you eat affects your mental health Jun 23, 2020

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/PMC6515787

Episode transcript
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Why antioxidants in food are overrated Jun 16, 2020

Antioxidants. They’re a food marketer’s dream. With promises of helping to keep your waistline slim, your heart healthy, and your brain sharp, is there anything these wonder molecules can’t do? Blueberries, dark chocolate, green tea and whatever happens to be trendy in the juice bar scene makes for a great reason to eat something delicious that can also be good for your health. But the time of antioxidants has come and gone. Nutrition science has moved on and now promotes the benefits that thousands of other natural chemicals found in foods can have – most with nothing to do with their antioxidant activity. In this podcast, I’ll outline the role antioxidants play in the body and explain why food is much more than antioxidants when it comes to health.

Links referred to in the podcast

Antioxidants in the prevention of cancer: meta-analysis https://pubmed.ncbi.nlm.nih.gov/19622597
Shift work and the risk of obesity https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12621

Episode transcript
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Magnesium: foods, functions and supplemental forms Jun 09, 2020

Magnesium. It is a key mineral in our body and needed for more than 300 different chemical reactions. It is also essential for muscle contractions and nerve transmission while keeping your heart beating steadily and your immune system strong. In this podcast, I’ll outline the key functions of magnesium as well as cover the different health conditions where magnesium is thought to play a role such as heart disease and high blood pressure, diabetes, muscle cramping and poor sleep quality. And then I’ll look at the main food sources and critique the merits of the many different supplemental forms of magnesium.

Links referred to in the podcast

Cochrane review of magnesium and muscle cramps https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025716
Magnesium L-threonate in people with Alzheimer’s disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6242385
Cooking skills in young adults and later life diet behaviours https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6086120

Episode transcript
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Are raw food diet claims overcooked? Jun 02, 2020

Eating only raw foods has emerged as a popular dietary trend. Proclaiming an emotive health message, it is enough to make you think twice before next adding heat to your food. But fear not because on the scales of health, there is little to tip the balance in either direction. In this podcast, I look at the claims made about raw food diets and put these into context for the many health benefits that cooking food offers.

Links referred to in the podcast

USDA Nutrient Retention Database https://www.ars.usda.gov/ARSUserFiles/80400535/Data/retn/retn06.pdf
Study on how cooking preserves antioxidant content of foods https://pubs.acs.org/doi/full/10.1021/jf072304b
Review of cooked and raw vegetable consumption and cancer risk http://cebp.aacrjournals.org/content/13/9/1422.long
Early life eating habits https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12658

Episode transcript
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Sports supplements essentials: beta-alanine May 26, 2020

The sports supplement market is big business, but the reality is that most of these supplements have little evidence for a benefit. It is not all negative news though because there is a small group of supplements that are backed by science and which can play a performance-enhancing role in some athletes. In this series on sports supplements, I will profile this group of supplements and for this podcast, the spotlight is on beta-alanine.

Links referred to in the podcast

IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439
Sports Dietitians Australia www.sportsdietitians.com.au

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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Sports supplements essentials: sodium bicarbonate May 19, 2020

The sports supplement market is big business, but the reality is that most of these supplements have little evidence for a benefit. It is not all negative news though because there is a small group of supplements that are backed by science and which can play a performance-enhancing role in some athletes. In this series on sports supplements, I will profile this group of supplements and for this podcast, the spotlight is on sodium bicarbonate.

Links referred to in the podcast

IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439
Sports Dietitians Australia www.sportsdietitians.com.au

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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Sports supplements essentials: beetroot juice May 12, 2020

The sports supplement market is big business, but the reality is that most of these supplements have little evidence for a benefit. It is not all negative news though as there is a small group of supplements that are backed by science and which can play a performance-enhancing role in some athletes. In this series on sports supplements, I will profile this group of supplements and for this podcast, the spotlight is on beetroot juice.

Links referred to in the podcast

IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439
Sports Dietitians Australia www.sportsdietitians.com.au

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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Sports supplements essentials: caffeine May 05, 2020

The sports supplement market is big business, but the reality is that most of these supplements have little evidence for a benefit. It is not all negative news though as there is a small group of supplements that are backed by science and which can play a performance-enhancing role in some athletes. In this series on sports supplements, I will profile this group of supplements and for this podcast, the spotlight is on caffeine.

Links referred to in the podcast

IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439
Sports Dietitians Australia www.sportsdietitians.com.au

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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Sports supplements essentials: creatine Apr 28, 2020

The sports supplement market is big business. And it is no wonder that athletes gravitate to the pills, powders and potions on the market for the promises they make of enhancing training and race day performance and allowing them to get the jump on their competitors. The reality is that most of these supplements have little evidence for a benefit. It is not all negative news though as there is a small group of supplements that are backed by science and which can play a performance-enhancing role in some athletes. In this series on sports supplements, I will profile this group of supplements and for this podcast, the spotlight is on creatine.

Links referred to in the podcast

IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439
Sports Dietitians Australia www.sportsdietitians.com.au

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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Water, water everywhere Apr 21, 2020

How much water do you really need, and is possible to drink too much? In this podcast, I explain why the advice to drink ‘8 glasses of water each day’ is a myth that needs to be busted. And then I’ll outline that while even though it is very rare, it is possible for a healthy person to drink too much water with the consequences of this being potentially life-threatening. So, endurance athletes take note, this could apply to you.

Links referred to in the podcast

Hyponatraemia in marathon runners http://www.nejm.org/doi/full/10.1056/NEJMoa043901
Frozen fruits and vegetables and diet quality https://europepmc.org/article/med/29290348

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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Your guide to vitamin C Apr 14, 2020

Vitamin C is a vital nutrient for health. It is central in the functioning of the immune system and building strong bones, skin, and blood vessels. Yet despite vitamin C being abundant in fruits and vegetables, it is also one of the most popular supplements taken, despite widespread deficiency in the population not being an issue. In this podcast, I’ll look closer at the roles of vitamin C and uncover the evidence for some of the many health claims made about it.

Links referred to in the podcast

Cochrane review of vitamin C and the common cold https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000980.pub4/full
Eating speed, weight gain and metabolic syndrome https://www.ahajournals.org/doi/abs/10.1161/circ.136.suppl_1.20249

Episode transcript
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Reasons to love your legumes Apr 07, 2020

Want to know what the one food that is truly deserving of the title ‘superfood’ is? It is legumes. Packed with nutrients, offering a host of health benefits and good for the environment too, you’ve probably been overlooking these foods for years. It is time to give them another look. Oh, and they also store really well, making them ideal doomsday prepping foods which is on-trend in today’s times. In this podcast, I’ll talk about the foods that make up the legume family, uncover those health benefits and give you tips on how you can get more of them in your diet.

Links referred to in the podcast

Legumes and heart disease risk meta-analysis https://www.ncbi.nlm.nih.gov/pubmed/24898241
Legumes and body weight meta-analysis https://www.ncbi.nlm.nih.gov/pubmed/27030531
Legumes and blood pressure meta-analysis https://www.ncbi.nlm.nih.gov/pubmed/24014659
Posture and food perception https://academic.oup.com/jcr/article-abstract/46/4/708/5488173

Episode transcript
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Drink tea and carry on Mar 31, 2020

People all over the world have been drinking tea for centuries, and for good reason. A growing field of research has shown that tea has a role to play in reducing the risk of many chronic diseases. And on top of that, a good cup of tea has a real calming and relaxing effect – just what we need in these stressful times. So put the kettle on, sit back, and relax, as I explore the health benefits of tea.

Links referred to in the podcast

Tea and risk of type 2 diabetes meta-analysis http://www.ncbi.nlm.nih.gov/pubmed/24331002
Green tea and cancer prevention review http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD005004.pub2/abstract
Green tea and weight loss review https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008650.pub2/full
Tea and risk of depression meta-analysis http://www.ncbi.nlm.nih.gov/pubmed/25657295
Blueberries and heart health https://www.ncbi.nlm.nih.gov/pubmed/31136659

Episode transcript
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Shedding light on vitamin D and your immune system Mar 24, 2020

Vitamin D is well-known for its role in building strong bones. But increasingly, research is revealing the importance of vitamin D in protecting against a host of health problems. Serving a dual role as both a hormone and vitamin, it is the sun that is the main source of vitamin D with few foods being reliable sources of it. In this podcast, I outline the key roles played by vitamin D, profile the growing number of health areas linked to it especially as it relates to immunity, and discuss how you can keep your vitamin D levels up. That last point is especially important in today’s times with self-isolation now trending as 2020’s word of the year.

Links referred to in the podcast

Vitamin D supplementation and acute respiratory infections www.ncbi.nlm.nih.gov/pubmed/30675873
Gratitude and health eating https://psycnet.apa.org/record/2018-43016-001

Episode transcript
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All things sweet: sugar and your health Mar 17, 2020

Sugar. We eat too much of it, but how worried should you be about what is doing to your health? While there can be considerable debate in many areas of nutrition science, along with conflicting recommendations on what we should eat, sugar is one food that everyone unites on in acknowledging that we eat too much of it. In this episode, I explore the different ways that added sugar can sneak into food, explore the truths (and lies) about some of the health claims made about it, and give you tips on how to eat less of it – all with no ‘12-week sugar detox program’ needed.
Links referred to in the podcast

Sugar and body weight meta-analysis https://www.bmj.com/content/346/bmj.e7492
Sugar and hyperactivity in kids meta-analysis https://jamanetwork.com/journals/jama/article-abstract/391812
Whole fruit and energy intake https://www.frontiersin.org/articles/10.3389/fnut.2019.00066/full

Episode transcript
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The science of soy: health, harms and hyperbole Mar 10, 2020

Soy. It’s one of the most polarising of foods. A casual search of the Internet will uncover first one article lauding it for its health benefits, while the next article will class it as food of the devil with eaters of it condemned to a hell of hormone-related disease. To help you make sense of the conflicting messages about soy, I’ll dig deeper into some of the key health areas linked to eating soy foods. And then I’ll clarify just how much credence you should give to both the health claims and the health alarms about it.

Links referred to in the podcast

Umbrella review of soy and isoflavones consumption and health https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.201900751
Meta-analysis of soy and cardiovascular disease https://www.ncbi.nlm.nih.gov/pubmed/28067550
Effect of soy on reproductive hormones in men https://www.ncbi.nlm.nih.gov/pubmed/19524224
Effect of soy on thyroid function https://www.ncbi.nlm.nih.gov/pubmed/16571087
Soy-based infant formula https://web.archive.org/web/20221108173936/https://www.niehs.nih.gov/health/topics/agents/sya-soy-formula/index.cfm
Diet and cancer risk https://www.ncbi.nlm.nih.gov/pubmed/31360907

Episode transcript
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Do you need that protein supplement? Mar 03, 2020

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.0222768

Episode transcript
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Got iron? Foods, functions and insufficiencies Feb 25, 2020

Iron. It’s one of our most important essential minerals and sits at the heart of oxygen transport and energy metabolism in the body. In this podcast, I put the spotlight on iron, outline its key functions and explore the food factors that control how much of it we absorb. Because iron deficiency ranks as one of the world’s most common nutritional disorders, I go into detail of the consequences of this, how deficiency is tested for and importantly, how it can be managed with diet and supplements.

Links referred to in the podcast

Iron status in vegetarians https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6367879/
MJA review of iron and vegetarian diets https://www.mja.com.au/journal/2013/199/4/iron-and-vegetarian-diets
Feeding vegetables to fussy eaters https://www.sciencedirect.com/science/article/pii/S1499404619308966

Episode transcript
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Eating for two: you and your gut bacteria Feb 18, 2020

There is nothing bigger in the world of nutrition and health at the moment than the gut microbiota. With potential far-reaching health implications, one of the best ways to keep your gut microbes happy is to feed them well. In this podcast, I’ll look at some of the health areas being linked to the gut microbiota. And then explore in greater depth one area, which is that of body weight regulation as the focus for this episode. And then I’ll drill down into letting you know the types of foods and nutrients that feed your gut microbes best.
Links referred to in the podcast

Pilot study of faecal transplants in obesity https://medicalxpress.com/news/2019-05-randomized-trial-fmt-obesity-potential.html
Probiotic supplementation and weight loss https://www.tandfonline.com/doi/abs/10.1080/09637486.2016.1181156
Change in microbiota with diet changes in African Americans https://www.nature.com/articles/ncomms7342
Rapid changes in microbiota with diet changes https://www.nature.com/articles/nature12820

Episode transcript
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How fermented foods benefit your health Feb 11, 2020

Fermented foods are a hot food trend right now. But it has been an overnight success thousands of years in the making. In this first part of an ongoing series theme on all things gut health, gut bacteria and the gut microbiota, I explore the world of fermented foods, describe the popular ones and most importantly: look at what science has to say about their health benefits.
Links referred to in the podcast

Sauerkraut and IBS https://dx.doi.org/10.1039/C8FO00968F
Kimchi and blood lipids https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3598433/
Kefir and health benefits review https://www.tandfonline.com/doi/abs/10.1080/10408398.2010.540360
Sourdough bread and gut discomfort https://jn.nutrition.org/article/S0022-3166(22)10981-8/fulltext
Association between gut microbiota and personality https://www.sciencedirect.com/science/article/pii/S2452231719300181
Dairy and bone health review 2018 https://pubmed.ncbi.nlm.nih.gov/29560832
Dairy and bone health review 2019 https://pubmed.ncbi.nlm.nih.gov/30657847

Episode transcript
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Coffee and its surprising health benefits Feb 04, 2020

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.
Links referred to in the podcast

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

Episode transcript
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Blue Zones: secrets of the world’s long-lived Jan 28, 2020

What’s the secret to a long, healthy life? The answer here does not lie in exotic Himalayan berries, green smoothies, or jumping on the latest fad diet bandwagon. Instead, take a step back and learn from the habits of those in the world who already have the answer. Called ‘Blue Zones’, these are areas in the world where more people enjoy remarkably longer, healthier lives than anywhere else on the planet. In this podcast episode, I’ll outline their key health habits and of course bring in what science has to say about it and then put it into practical terms for how to implement this in your own life.

Links referred to in the podcast

Fruits, vegetables and happiness https://ajph.aphapublications.org/doi/full/10.2105/AJPH.2016.303260
Diet and telomere length https://www.nature.com/articles/ejcn2016149

Episode transcript
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The user's guide to intermittent fasting Jan 21, 2020

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.
Links referred to in the podcast

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

Episode transcript
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Making sense of nutrition confusion Jan 11, 2020

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
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://pubmed.ncbi.nlm.nih.gov/31616932

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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