Thinking Nutrition

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 b...

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/...

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 f...

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 ba...

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 chang...

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 gai...

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...

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...

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 po...

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...

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 sc...

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 som...

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 sup...

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 exce...

All manner of diet and exercise hacks are claimed to ‘boost your metabolism’, but what, if anything are they really doing to your body? In this podcast, I’ll explain what exactly is meant when you hear the term ‘metabolism boosting’, the factors that you can and can’t control that alter your metabolism and explore how much we can really blame our metabolism on weight changes. Episode transcript To...

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...

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...

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,...

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 suppleme...

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, wha...

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 k...

For this week’s podcast, it’s a break in the normal episode format. Instead, this episode is a bit of self-reflection where I’ll answer many of the common questions I get asked about this podcast and why I do what I do. Episode transcript 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://thinking...

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 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://thinkingnu...

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 bori...

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. Rea...