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E90 Is a keto diet effective for strength training?

Ketogenic diets have gained popularity in recent years among athletes. While these diets are just as effective for weight loss as any other diet that causes a calorie deficit, the evidence for a real sporting advantage over other diets is very mixed and it seems only in steady-state endurance sport that they may have some role. But what about in the gym? Is keto a viable option to both shred and bulk up at the same time? That’s what I explore in this podcast by looking at the findings of a recent review paper on this very topic.

Links referred to in the podcast
Review of keto diet and effects on resistance training

E89 Alcohol facts and fallacies

Can you cure a hangover? Do drinks with bubbles get you drunk quicker? Are darker drinks worse for you than clear drinks? Is there really such a thing as a beer gut? These questions and more are what I’ll be tackling in my annual Christmas special podcast on all things alcohol facts and fallacies.

Links referred to in the podcast
Systematic review of hangover cures
Beer belly research

E88 Can curcumin help with PCOS?

Curcumin is the bioactive ingredient found in the popular spice turmeric. Medical science is backing up many of the traditional health claims made about turmeric and the compounds it contains. Conditions such as arthritis, high cholesterol, exercise recovery and even depression all have a growing positive evidence base of research behind them. Now a new research review has looked at the evidence for curcumin supplementation in treating some of the symptoms of PCOS. In this podcast, I give an overview of the use of curcumin in different conditions and explain how it may be effective in PCOS too.

Links referred to in the podcast
Systematic review of curcumin supplementation for PCOS

E87 Small intestinal bacterial overgrowth (SIBO): symptoms, causes and treatment

Small intestinal bacterial overgrowth (SIBO) is a condition where there is an abnormal increase in the number of bacteria in the small intestine – especially types of bacteria not normally found in this part of the digestive tract. Most of the focus on gut health is given to the population of bacteria in our large intestine, so in this podcast, I’ll look at the consequences of what happens when bacterial growth gets out of control in our small intestine.

Links referred to in the podcast
Herbal treatments in SIBO
Elemental diet in SIBO

E86 Why bitter foods are better for you

Many of us describe ourselves as having a sweet tooth. But science is now unlocking the secrets of why having a well-developed taste and tolerance to bitter foods could have a wealth of health benefits. But even with their many health benefits, the bitterness of foods such as broccoli, spinach and turnip can put people off. Now new research finds that the taste perception of bitter foods can change the more they are eaten.

Links referred to in the podcast
Bitter taste and salivary proteins adaptation

E85 Cutting back on sugar? Here’s why fruit should stay on the menu

With all the recent health focus on sugar, poor old fruit has gotten undeserved attention for the simple reason that it is high in sugar. And from that, some very average advice has surfaced that people need to limit how much whole fruit they eat. Now a systematic review puts to bed any health concerns anyone should have about fruit, finding that whole fresh fruit does not contribute to weight gain. Eat up.

Links referred to in the podcast
Systematic review of the Impact of whole fresh fruit on energy intake and body weight
Frozen fruit and veg increases

E84 Inflammatory bowel disease: the latest nutrition research for helping to manage it

Inflammatory bowel disease (IBD) is a group of disorders that cause painful and chronic inflammation to the digestive tract with Crohn’s disease and ulcerative colitis being the most common forms. It is a disease that cannot yet be cured, but it can be managed with the use of medications or in some cases by surgery. Diet and lifestyle can help play a role in managing symptoms of IBD and in this podcast, I’ll look at some of the evolving research for future potential treatments.

Links referred to in the podcast
Clinical trial of a low-FODMAP diet in IBD – 2019
Clinical trial of a low-FODMAP diet in IBD – 2020
FMT for the treatment of IBD

E83 What sorcery is this? How carbohydrate mouth rinses improve sports performance

Taking on carbohydrates during exercise is a well-described way to help fuel muscle and endurance. But the research in this area took a decidedly strange turn some years ago when it was shown that the simple act of just swishing a carbohydrate-containing drink in your mouth for a few seconds can also have a performance advantage. This was research that I simply could not believe when I first came across it, but it has been replicated many times now. In this podcast, I’ll look at just how carbohydrate mouth rinsing can improve sports performance.

Links referred to in the podcast
Summary of the carbohydrate mouth rinsing research
Mouth rinsing with a pink artificially sweetened drink and running performance

E82 Collagen supplements: an update on the evidence for health benefits

It was back in episode 55 that I first tackled the topic of collagen supplements. It proved to be one of my most popular episodes ever. And for good reason as there is a growing evidence base to support many of the health claims made about collagen: from improving skin health to perhaps even helping with sports injury recovery and osteoarthritis. In this podcast, I give an update on the growing scientific evidence for the use of collagen supplements. I’ll also explain how there is certainly a plausible biological mechanism to explain how this particular dietary protein source can have a targeted benefit even after digestion.

Links referred to in the podcast
Meta-analysis of effects of hydrolysed collagen on skin ageing

E81 Blue is the new black: berries, anthocyanins and your brain health

One of the best guides to food variety is colour. And for colour, it is a group of natural plant chemicals called anthocyanins that are getting a lot of attention for their beneficial effects on our brain. Anthocyanins are the pigments that give red, purple, and blue plants their rich colouring. They’re responsible for putting the ‘blue’ into blueberries and a bunch of other berries as well as some foods with bright red-orange colouration. In this podcast, I’ll look at the science behind how these anthocyanins can help keep your brain healthy and functioning well throughout life.

Links referred to in the podcast
Blueberry supplementation and cognitive function in older adults
Systematic review of effects of anthocyanins on cognition, vascular function and cardiometabolic risk factors

E80 Weight loss supplements: how hype triumphs over substance

Weight loss supplements are big business. Fat burners, fat blockers, metabolism boosters, appetite suppressants – these are just some of the popular kinds of pills, potions and herbal concoctions that fly off pharmacy and health food store shelves. But how effective are any of these products? That’s what I’ll explore in this podcast.

Links referred to in the podcast
Systematic review of herbal supplements for weight loss
Systematic review of dietary supplements and alternative therapies for weight loss
Weight-loss supplements loosen dietary control

E79 Are chromium supplements helpful for people with diabetes?

Chromium is an essential trace mineral that is most closely tied to helping insulin work to lower glucose levels. That means you will often see it as a recommended supplement for people with diabetes. In this podcast, I’ll look closer at what chromium does in our body, where you find it in foods, and unpack the numerous health claims made about it in helping control blood sugars and even shed excess body weight.

Links referred to in the podcast
Effect of chromium supplementation on glucose control in people with T2DM
Meta-analysis of effects of chromium supplementation in people with T2DM

E78 Can you really ‘boost your metabolism?;

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

E77 Can you be addicted to food?

Sugar addiction. Carb addiction. Junk food addiction. It seems we’re in the middle of a food addiction epidemic. But everyone is addicted to food to some degree; just try not eating for a day or two and you’ll crave the stuff. So, here it is a case of contrasting the deep physiologic survival need we have to eat versus the desire for specific types of foods. But can we really elevate what someone may consider a food addiction to that of a drug or gambling addiction? In this podcast, I’ll explore if food addiction really is a thing.

Links referred to in the podcast
Systematic review on the evidence for ‘food addiction’
Ranking of foods based on ‘addictive potential’

E76 How the MIND diet keeps the mind sharp

E76 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
Review of MIND diet and cognition in older adults

E75 Let food be thy sunscreen

You are what you eat. This is more than a trite phrase, as this mantra may have some direct relevance to the area of skin protection from UV sun damage. And here, it is the carotenoid family of vitamin A precursors which give many fruits and vegetables their vivid rich red, orange and yellow colours that could be getting into our skin to prevent the oxidative damage from the sun. In this podcast, I’ll look closer at those carotenoids and profile the latest research on how they could protect your skin. And as an extra reason for why you may want to eat more of these foods, I’ll explain why they could even help you get a date.

Links referred to in the podcast
Review of carotenoids in skin protection
Change in skin tone from eating more fruits and vegetables over 6 weeks
Carotenoid skin colouration and attractiveness

E74 Plant vs animal protein for the muscle gainz

Going ‘all in’ on plant foods is a trend that is showing no signs of slowing down. But for those who are all about the muscle gainz for their sport and health, should you be concerned that your hard-won muscle growth is being compromised because you’ve embraced a mostly plant-based life? In this podcast, I’ll delve into the key differences between animal and plant-based proteins, the main supplements on the market for each, and profile the latest research on how people fare for muscle growth when weight training on a vegetarian versus an omnivore diet.

Links referred to in the podcast
Differences between vegetarian and omnivore endurance athletes
High-protein plant vs animal protein diet for resistance exercise

E73 Turmeric: super spice or super overhyped?

Turmeric has been used in traditional Asian cultures for thousands of years as both a spice for cooking and for medicinal uses. Now medical science is backing up many of the traditional health claims made about turmeric and the compounds it contains. In this podcast, I investigate the turmeric story, outline why the focus seems to be on the bioactive compounds such as curcumin contained in it, what the research says about the many health conditions linked to it, and give you some guidance on the different supplemental forms available.

Links referred to in the podcast
Systematic review of curcumin and arthritis 2016
Systematic review of curcumin and osteoarthritis 2021
Curcumin and turmeric and effect on blood lipids
Curcumin and effect on exercise
Curcumin and depression meta-analysis

E72 Is adrenal fatigue a thing?

Are you tired and worn out all the time? Are you always feeling tense and anxious? Do you crave salty foods? Then you could have adrenal fatigue. Well, that is to say, you could have it if it was actually recognised as a legitimate medical condition. In this podcast, I’ll explain what your adrenal glands do, look closer at the alternative health diagnosis of ‘adrenal fatigue’ and compare that to known medical conditions that do affect your adrenal glands.

Links referred to in the podcast
Systematic review to substantiate if adrenal fatigue exists

E71 Why I do this podcast

Welcome to the Thinking Nutrition podcast and for this week’s episode, it’s a break in the normal episode format. Instead, today’s 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.

E70 ‘Feed a cold, starve a fever’: fact or fiction?

You’ve probably heard the popular advice to ‘feed a cold, starve a fever’ many times over when you’ve come down with a cold or the flu. But is there any truth to this advice? That’s what I’ll explore in this podcast.

E69 Are tart cherries the Holy Grail of exercise recovery supplements?

Tart cherries, also known as Montmorency cherries or sour cherries, are growing in popularity as a favourite sports supplement over the last couple of years. And here the interest is in their seeming ability to aid in recovery from intense exercise. In this podcast, I’ll look into what could make tart cherries different compared to other foods, the evidence for their benefits on exercise recovery and what other conditions they are being promoted for.

Links referred to in the podcast
Systematic review of tart cherry supplementation and exercise recovery
Health benefits of cherries

E68 Sports drinks: a user’s guide

Keeping hydrated is important for optimal sports performance. And for decades we’ve had that area covered by sports drinks. But are sports drinks really performance-enhancing, or are they mostly marketing spin when just plain old water will do the trick for most people? That’s what I’ll explore in in my latest podcast along with giving you my personal DIY recipe for sports drink to get these drinks into you on the cheap.

Links referred to in the podcast
AIS sports drinks fact sheet
Beverage hydration index

E67 Lactose intolerance: symptoms, diagnosis and treatments

Lactose intolerance is the most common food intolerance in the world. Rare in infants because they can easily digest lactose in breastmilk, its incidence skyrockets with age. And your genetic ethnic background is the key predictor of your risk of developing it. In this podcast, I’ll look at the causes, signs and symptoms of lactose intolerance and then go on to explain how it is diagnosed and importantly how it can be managed. And the good news is that rarely does that mean the exclusion of dairy products.

Links referred to in the podcast
Systematic review of probiotics in lactose intolerance

E66 Nutrition for healthy ageing: fighting sarcopenia and inflammageing

With a rapidly ageing population worldwide, more adults than ever are becoming at risk of nutritional frailty. Older age is a time when specific nutrient needs may be higher while the ability to meet those needs has more barriers. In this podcast, I’ll highlight how our nutrition needs change as we age, the factors that make it harder to meet these needs, and the role that nutrition can play in promoting healthy ageing and improving the outlook of age-related diseases.

Links referred to in the podcast
Meta-analysis of vitamin D supplementation on fracture and falls risk
Dietary Inflammatory Index and muscle function and mass in older Australians
MIND diet and cognitive impairment in an Australian cohort

E65 Hypothyroidism and Hashimoto’s disease: what role for diet?

Our thyroid gland plays a major role in the metabolism, growth and development of the human body. So when things go wrong with your thyroid gland, it can have systemic effects. Hypothyroidism is where the thyroid gland doesn’t make enough thyroid hormone. And the most common reason for this is an autoimmune disease called Hashimoto’s thyroiditis. The Internet is awash with all sorts of dietary advice for how a person with hypothyroidism should eat to treat and even cure this condition. In this podcast, I’ll explore the claims made about diet and hypothyroidism and see what diet changes, if any, someone with this condition should look at making.

Links referred to in the podcast
Is low carb bad for hypothyroidism?
Effect of soy on thyroid function
Selenium supplementation in the treatment of Hashimoto’s thyroiditis

E64 Can keto cure cancer?

Thanks to earlier detection and much better treatment options, cancer today is more survivable than ever. But we are still a long way from curing cancer across the board for all types of cancer with equal outcomes. If you caught my podcast from several episodes back on improving cancer survival with diet and lifestyle choices, I covered the broad lifestyle habits linked with improving cancer survival odds. I also touched briefly on many of the so-called ‘cancer cure’ diets that abound on the Internet. So, for this podcast, I’m going to home in on one that is getting a lot of attention: and that’s the ketogenic diet.

Links referred to in the podcast
Preclinical and clinical evidence for a ketogenic diet in cancer
Systematic review of use of ketogenic diet in people with cancer
Fasting as an adjunct to cancer treatment

E63 Is it safe to drink coffee during pregnancy?

Coffee is one of the most popular and safest stimulants that we consume. But during pregnancy, and potentially even when planning a pregnancy, it is one ‘legal drug’ where advice for women becomes a little more prescriptive. Alcohol, soft cheeses, raw fish and even raw sprouts are all foods that are best to limit or avoid during pregnancy. So, should coffee be added to the list and if so, how much is a safe amount to drink? That is what I’ll explore in this podcast.

Links referred to in the podcast
Impact of coffee on successful IVF treatment
Meta-analysis on effect of caffeine on pregnancy outcomes
Effect of caffeine in healthy adults, pregnant women, adolescents, and children
Should caffeine recommendations during pregnancy be lowered?

E62 Can micronutrient supplements prevent or treat respiratory tract infections?

Coughing, sore throat, runny nose, body aches, fatigue. The classic collection of symptoms synonymous with an acute respiratory tract infection. From the common cold right through to the flu, it is something most people are faced with many times over in their life. So what role nutrition, in particular micronutrient supplements, in helping to bolster your immune system to stop you from getting sick in the first place or helping to fight off an illness once an infection takes hold? In this podcast, I’ll look at the current state of play for the role of supplemental vitamin C, vitamin D and zinc in tackling acute respiratory tract infections.

Links referred to in the podcast
Vitamin C for preventing and treating the common cold
Zinc for preventing and treating the common cold
Vitamin D and ARIs
2021 meta-analysis of micronutrients and ARIs

E61 Inflammation: the good, the bad and the ugly

Inflammation is now getting top billing as the latest health concern you should be worrying about. From avoiding so-called inflammatory foods to eating anti-inflammatory foods to treat and even cure inflammation, is there no disease that cannot be explained by our understanding of inflammation? Far from something scary, inflammation is a natural process that helps your body heal and defend itself from harm. It is only when inflammation becomes chronic that the story changes. In this podcast, I’ll explain just what exactly inflammation is, what causes it, when it is good and when it is bad, and importantly: what role diet and lifestyle habits play in inflammation.

Links referred to in the podcast
Mediterranean diet and inflammation
Effect of probiotics on inflammatory markers
Meta-analysis of dairy foods and inflammation

E60 Apple cider vinegar: superfood or super scam?

Move aside coconut oil, your time in the superfood spotlight has passed. Today it is apple cider vinegar, the latest all-natural, all wholesome, all singing, all dancing superfood that’s here to save you from just about anything that ails you. With claims ranging from sterilising toothbrushes, curing diabetes and melting away waistlines, in this podcast I’ll look behind the apple cider trend to see what the science has to say.

Links referred to in the podcast
ACV and weight loss clinical trial 1
ACV and weight loss clinical trial 2
Meta-analysis of ACV and blood glucose responses
Review of ACV, glucose responses and potential mechanisms

E59 Improving cancer survival with diet and lifestyle choices

Eating well and positive lifestyle choices are an important part of reducing a person’s risk of cancer. But when it comes to food choices for people who have survived cancer, key themes surface. A healthy diet and other lifestyle changes are just as important to improve the chances of surviving cancer and reducing its chance of coming back. In this podcast, I’ll look at what the scientific evidence says about lifestyle choices in improving cancer survivability and what are the key recommendations someone with cancer should aim for.

Links referred to in the podcast
Adherence to cancer prevention guidelines and cancer survivability
Meta-analysis of the effect of diet on mortality and cancer recurrence among cancer survivors
Physical activity and cancer survival in men
Physical activity and colon cancer recurrence
Alternative cancer diets

E58 Lifestyle keys to cutting cancer risk

If you believe that cancer is a disease that strikes from nowhere with very little in your control that can prevent it, then you would be wrong on both counts. 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
Adherence to WCRF recommendations and cancer risk reduction

E57 The carnivore diet raises the middle finger to the plant-based trend

Want to eat the exact opposite of plant-based? Then the carnivore diet has you covered. A diet that consists entirely of animal foods and zero carbs and plants, it offers the promise of weight loss and a cure for all that ails you from autoimmune diseases to depression. Of all the trends that buck conventional nutrition advice, the carnivore diet lies several standard deviations to the right of the diet crazy curve. In this podcast, I look at what created the carnivore diet trend, what it involves, and importantly: what can we say about its health merits.

Links referred to in the podcast
Google Trends data for carnivore diet searches
Meeting essential nutrient needs on the carnivore diet
Red meat and TMAO production

E56 Calcium: foods, functions and supplemental forms

Calcium is the most abundant mineral in the body and it’s not just there for making healthy bones. Calcium is needed to move muscles, send nerve signals and release hormones. While dairy gets a lot of the attention for being a good source of calcium, there are plenty of other foods that help meet your needs too. In this podcast, I look at the roles of calcium, the consequences of not getting enough and tackle the controversial area of if calcium supplements are to be recommended or not.

Links referred to in the podcast
Dairy and bone health review 2018
Dairy and bone health review 2019
Calcium supplements: the good, the bad and the ugly

E55 Collagen supplements: legit or Insta influencer fairy dust?

Collagen supplements are big business. And is it any wonder when they are touted as the elixir for youthful and glowing skin. With plenty of A-list celebrities singing its praises, it’s no wonder collagen is having a moment in the spotlight. And a look at Google Trends shows search interest in collagen supplements really took off at the start of 2019 and it is showing no signs of slowing down. Reading the shopping list of health claims made about collagen – from turning back the clock on your skin, treating joint pain and even ‘healing your gut’ – you should rightly raise your sceptical flag. Yet when you look at the scientific evidence, there could just be some validity to some of these claims. That’s what I’ll be exploring in this podcast.

Links referred to in the podcast
Clinical trial of collagen supplementation and skin health in women
Systematic review of the effect of collagen supplementation on skin
Meta-analysis of the effect of collagen supplementation on osteoarthritis

E54 Alkaline diets: the antithesis of how human physiology works

What if I told you that all it takes to lose weight, boost energy and prevent diseases like arthritis, osteoporosis and cancer was to eat the right foods to keep the pH of your body in the alkaline zone? Well, if I were prepared to throw out every bit of scientific knowledge that I have of how the human body works to buffer against acidity and alkalinity then sure, I could tell you that. But I’m not. Instead, in this podcast, I’m going to investigate those wild health claims made by the celebrity-endorsed alkaline diet and explain why it is pseudoscience squared.

E53 Coeliac disease, gluten sensitivity and the rise of gluten-free diets

Coeliac disease affects less than 1 percent of the population, yet, despite its relative rarity, there has been an explosion in the adoption of a gluten-free lifestyle. It is becoming more and more common for people to report having problematic reactions to foods containing gluten. Termed non-coeliac gluten sensitivity, this is a condition still in search of a defined disease despite having a large degree of overlap in symptoms with coeliac disease. In this podcast, I’ll explore the connection between coeliac disease, gluten sensitivity and gluten.

Links referred to in the podcast
Clinical trial of gluten challenge in people with gluten sensitivity
Nutritional quality of gluten vs gluten-free foods

E52 The rise of meatless meat

There was a time when plant-based meat substitutes were the exclusive domain of vegetarians and vegans. Now the food science technology behind these plant-based foods has come of age with products designed to closely look, feel, taste and even bleed like the real thing. The rise of meatless meats is all about meeting the demands of traditional meat-eaters who want to cut down on meat and are looking for plant-based protein alternatives. But are these foods really a healthier alternative to their animal counterparts? That’s what I’ll explore in this podcast.

Links referred to in the podcast
Beyond Meat environmental impact
CHOICE survey of plant-based meats

E51 How do the plant-based milks stack up?

Gone are the days when cow’s milk was the only choice at the supermarket. There has been an explosion in recent years of plant-based non-dairy alternative milks. From the very familiar soy milk, we now have almond, coconut, oat, and rice milk plus a host of others joining the party. How well these contender alt-milks stack up against the ‘reference standard’ of cow’s milk is what I’ll be digging into in this podcast.

Links referred to in the podcast
Scientific review of plant-based milks
CHOICE review of almond milks