The Nutrition Nuggets Podcast

Send us Fan MailFree Taster Course 'Foundations Of Nutrition & Culinary Medicine: https://www.nutritionalmedicineschool.com/foundations-course-opt-inIn this episode we take a closer look at cravings — and why they might not be what you think they are.For many people, cravings feel unpredictable… almost like a lapse in discipline or a lack of control. But when you start to look beneath the surface, there’s often a much deeper story unfolding inside the body.The signals that drive you towards certain foods aren’t random. They’re shaped by a complex interaction between your physiology, your environment, and the way your body is responding to your diet over time.In this episode, we explore what’s really going on behind the scenes — and why understanding this can completely change the way you approach food, appetite, and control.If you’ve ever wondered why certain cravings feel so strong, or why they seem to show up at specific times, this will give you a much clearer perspective.

Send us Fan MailFree taster course 'Foundations Of Nutrition & Culinary Medicine: https://www.nutritionalmedicineschool.com/foundations-course-opt-inIn this episode we explore one of the most important — yet often overlooked — aspects of human health: how your body actually produces energy at a cellular level.When people talk about “low energy”, it’s usually framed in very general terms. But beneath the surface, there are highly specialised systems working constantly to keep you functioning — and when those systems aren’t operating efficiently, the effects can be felt in ways that go far beyond simple tiredness.This episode takes a closer look at what’s really happening inside the body, and why this process plays such a central role in everything from daily energy levels to long-term health.If you’ve ever felt like your energy isn’t quite where it should be, or you’re interested in understanding how nutrition influences the body at a deeper level, this is one to listen to.

Send us Fan MailWant To Study Nutrition? Start HERE: https://www.nutritionalmedicineschool.com/foundations-course-opt-inIn this episode, we’re taking a closer look at hormones — and more importantly, what people actually mean when they talk about “balancing” them.It’s one of the most talked-about ideas in health and nutrition, but also one of the most misunderstood. There’s no shortage of advice promising to fix or reset your hormones, but very little explanation of what’s really going on inside the body — or what actually makes a meaningful difference.The reality is, your hormones don’t operate in isolation. They’re part of a complex, interconnected system that responds constantly to the way you live, eat, and fuel your body.And often, the biggest influences aren’t the things you’d expect.In this episode, we break things down in a clear, practical way — looking at how everyday food choices interact with key systems in the body, and why one fundamental aspect of nutrition plays a much bigger role in hormonal balance than most people realise.If you’ve ever felt like your body isn’t quite responding the way it should… or that something is slightly out of sync without knowing why… this will give you a much clearer lens to understand what’s really going on.

Send us Fan MailFind me here: https://www.dalepinnock.com/In this episode, we’re unpacking one of the most common — and most misunderstood — parts of modern eating: snacking.On the surface, it seems simple. A handful of something here, a quick bite there… it feels harmless, and in some cases even helpful. But when you zoom out and look at the bigger picture, the impact of snacking on the body is far more significant than most people realise.The challenge is, it’s not just about what you snack on. It’s about what happens inside your body every time you eat — how your system responds, how often those responses are triggered, and what that means over the course of a full day, a full week, and beyond.For many people, snacking is something that happens automatically. It becomes part of the rhythm of the day. But what if that rhythm isn’t actually working in your favour?In this episode, we take a closer look at what’s really going on beneath the surface, and why this one daily habit can have a much bigger influence on energy, appetite, and overall health than you might expect.If you’ve ever found yourself reaching for something between meals without really thinking about it — or wondering whether your eating pattern is helping or hindering your progress — this is one you’ll want to hear.

Send us Fan MailCheck out the new website: https://www.dalepinnock.com/In this episode we take a deeper look at fibre — and why it’s doing far more in the body than most people realise.For years, fibre has been framed as something that simply “keeps you regular”. But the reality is far more interesting. Fibre plays a central role in gut health, cholesterol regulation, blood sugar control, appetite signalling, and even inflammation.In this episode, I walk you through what actually happens inside the body when fibre intake is consistently low. We explore how fibre feeds the gut microbiome, how this leads to the production of short-chain fatty acids like butyrate, and why these compounds are so important for maintaining the integrity of the gut lining and regulating inflammation.We also look at how fibre influences cholesterol metabolism through bile acid recycling, how it stabilises blood sugar responses, and why it plays such a key role in appetite control and long-term metabolic health.This is a practical, science-based breakdown designed to help you understand why fibre is not just an optional extra — but a foundational part of a healthy diet.If you’ve ever wondered whether you’re getting enough fibre, or why it matters beyond digestion, this episode will give you a much clearer picture.

Send us Fan MailFind me HERE: https://www.dalepinnock.com/The Anti Inflammatory Diet Book: https://amzn.eu/d/0b99noe7Inflammation is at the core of virtually every chronic disease. If you’ve been trying to follow an anti inflammatory diet but still struggling with symptoms, fatigue, joint pain, or underlying health issues… you’re not alone.The truth is, most advice around anti inflammatory foods and anti inflammatory eating is either incomplete, oversimplified, or just plain misleading.In this video, we break down what actually drives inflammation in the body, and how your daily diet either pushes that process in the wrong direction… or helps bring it back under control.This isn’t about cutting out random foods or following restrictive trends. It’s about understanding the key dietary factors that influence inflammation at a physiological level — and making simple, practical changes that actually work.Whether you’re interested in an anti inflammatory diet for weight loss, reducing chronic inflammation, improving metabolic health, supporting heart health, or simply feeling better day to day… this video will give you a much clearer picture of what matters, and what doesn’t.

Send us Fan MailCholesterol blood tests can be massively misleading. Whenever I work with clients that have concerns about their cholesterol, I ensure that we clarify the full picture first, before we make any changes to their diet.  If you’ve been told your cholesterol is high, you were probably handed a number and a warning. But cholesterol risk is not as simple as “LDL high = danger”.In this video, I break down what cholesterol actually is, what LDL and HDL really mean, and why standard blood test results don’t always tell the full story about cardiovascular risk, and how the metabolic environment determines whether cholesterol behaves safely or becomes problematic. Most importantly, I’ll walk you through five simple, evidence-based dietary steps that can genuinely improve your cholesterol profile — not just lower a number, but create better cholesterol physiology.Find me here: https://www.dalepinnock.com/Gain A Nutrition Qualification This Year: https://www.nutritionalmedicineschool.com/diploma-in-nutrition-coaching-culinary-medicine

Send us Fan MailIs there actually a GOOD side to omega 6 fatty acids? This episode dives into the delicate balance of Omega-3 and Omega-6 fatty acids in our diets, addressing specific listener concerns about GLA supplementation and its implications for health. We explore the complex pathways of these essential fatty acids, their roles in inflammation, and the impact of seed oils on our wellbeing.• Clarification of Omega-3 and Omega-6's roles in nutrition • Discussion on the listener’s question regarding GLA and Omega-6 supplementation • Explanation of metabolic pathways for linoleic acid and GLA • Examination of inflammatory responses and Omega ratios • Insights into seed oils and their influence on health • Encouragement for listener engagement and inquiries

Send us Fan Mailhttps://www.dalepinnock.com/The alkaline diet has been around for decades and it keeps on popping up and haunting the nutrition space. This week's podcast is a listener question from over on instagram, asking whether there is any validity to the alkaline diet. Well.....in short...NO! There are huge benefits from the diet that is prescribed, but is it anything to do with pH? The whole concept is grossly inaccurate. This episode explains everything.

Send us Fan MailMy Brand New Book - 1o1 Nutrition Myths Debunked. Out Now In Paperback. get It Here: https://amzn.eu/d/d3WsXRWDespite what numerous people are saying on social media, your diet absolutely DOES affect your immunity. In a big way. This episode will tell you why and how, and help you realise that it is more a case of wrong terminology used rather than diet having no impact. I will show you some simple effective changes you van make to ensure that your immune system stays as healthy as it can. 

Send us Fan Mailhttps://www.nutritionalmedicineschool.com/Inflammation is one of the biggest drivers of chronic disease. Yet, it is a silent killer that most of us are unaware is an issue for us until it is too late. So how do we stop it and prevent it from causing untold damage? This episode explains it all...

Send us Fan Mailhttps://www.nutritionalmedicineschool.com/Managing inflammation is one of the biggest keys to long term health. Chronic low grade inflammation is a driver of many common degenerative diseases from cardiovascular disease to metabolic syndrome. But what does our gut have to do with all of this? Well, quite a lot actually. This episode explains all....

Send us Fan Mailhttps://www.nutritionalmedicineschool.com/With so much conflicting dietary advice, divided opinion, and contradiction, what SHOULD we be eating and doing from a dietary perspective? The truth is NOBODY knows. What we do know however is how our modern diet is killing us. What if we flipped that on. its head and did the opposite. What would that look like and what could happen? 

Send us Fan Mailhttps://www.nutritioncoachacademy.com/If there is one question I get more than any other on social media it is "how do I know what to look for with nutritional supplements? How do I choose a good one?". Well, this episode answers that very question. We cover:Determining your needsWatch out for these ingredientsKnow this about dosage rangesInsist on THESE manufacturing standardsIf they don't have this certificate, bin themAnd a whole lot more.If you find this useful, please do share with a friend too. 

Send us Fan MailHere we are again. The new year diet nonsense crowding the headlines and popular press. The time when everyone ends top totally confused, fed up with the contradiction restriction and rubbish, gives up and just goes back to their old ways. Well, Im here to tell you to ignore the noise and just focus on one beautifully simple thing! Take a listen....you will be relieved!

Send us Fan MailThere is no escaping the fact that this time of year can take its toll on how we feel. A few days of cheese, wine and mince pies and we can soon feel out of whack. In this episode I want to share with you my top 5 tips to prevent the heavy horrid washed out feeling that days of indulgence can bring, whilst still enjoy yourself.  

Send us Fan MailAre you driven to snack constantly? Our modern foods and the environment we are in has caused havoc with our appetites and our natural hunger signals.  Regulating appetite is certainly a big concern for so many people that I work with. The beauty is though, with a few key changes we can change the chemistry that keeps our appetite in check and start to get back to our natural responses to food and natural eating patterns that are right for us and our own bodies. Intros episode I explain how to do it and why it works. 

Send us Fan MailIn this episode, I delve into the surprising truth behind the gut-brain connection, focusing on the pivotal role of the gut microbiome rather than neurotransmitters in this crucial communication pathway.Discover how the diverse world of gut bacteria influences not just our digestive health, but also our mental wellbeing and cognitive function. We'll explore:The Microbiome-Brain Link: Uncover the latest scientific findings on how gut microbes affect brain communication, challenging previous beliefs about gut neurotransmitters.Fiber Diversity for a Healthy Microbiome: Learn why a varied fibre diet is key to nurturing a robust microbiome, and how this diversity can positively impact your brain health.Practical Dietary Tips: Get actionable advice on enhancing your microbiome through diet, focusing on fibre-rich foods for optimal gut and brain health.This episode is packed with insights, and practical dietary strategies, making it a must-listen for anyone interested in the intricate relationship between diet, gut health, and mental wellness.#MicrobiomeHealth #GutBrainConnection #FiberDiet #MentalWellness #NutritionPodcast

Send us Fan MailAre antioxidants the secret elixir of youth? Can they truly prevent chronic diseases, or is it just marketing spin? Get the lowdown on how these powerful compounds work, and why the hype might be leading you astray. Discover the real benefits of antioxidants, the risks of overconsumption, and the truth about those "miracle" supplements.Join me as I explore:The fundamental science of antioxidants and free radicals: no PhD required!Evidence-based insights on how antioxidants influence health and aging.The inside story on antioxidant-rich foods vs. supplements: What does the research say?Practical, actionable tips on incorporating the right balance of antioxidants into your daily diet.Plus, we'll answer the burning question: Can you actually "eat the rainbow" to boost your health?Don't get lost in the claims and confusion. Let Nutrition Nuggets be your guide to eating smarter and living healthier. Be sure to subscribe 🍇 #Antioxidants #NutritionPodcast #HealthyEating #DietMyths #NutritionFacts #HealthAndWellness #NutritionNuggets #FreeRadicals #Superfoods #NutritionalScience

Send us Fan Mailhttps://www.nutritioncoachacademy.com/Inflammation is one of the biggest influences on long term disease risk, especially the likes of cardiovascular disease, Type 2 diabetes and many cancers. The beauty is though, our diet and lifestyle can have an enormous influence upon our inflammatory load. In this episode we will cover:✅ Acute vs. Chronic Inflammation: What sets them apart?✅ Inflammation's sinister link to a host of chronic diseases.✅ Navigating the minefield of inflammatory foods vs. those that heal.✅ Low GL diet: A cornerstone in managing inflammation.✅ How omega-3 promises a turnaround in inflammation levels.By equipping yourself with the right knowledge and incorporating anti-inflammatory strategies into your diet, you can pave the way for a healthier life. #AntiInflammatoryDiet #chronicinflammation  #chronicdisease #inflammation

Send us Fan MailAre you ready to reduce the risk of type 2 diabetes? In this episode, I will share 10 proven evidence based strategies that can make a world of difference in your journey towards a healthier life. Each element here plays a crucial role in keeping type 2 diabetes at bay.Stay tuned as we dive deep into the science behind preventing type 2 diabetes and offer practical tips that you can implement in your daily routine. Knowledge is the first step towards change.Prevention is key, and the earlier you take action, the better the chances of maintaining optimal metabolic health.Also available on YouTube 

Send us Fan Mailhttps://www.dalepinnock.comHow often have you wondered, "what is the difference between HDL and LDL?" Or pondered, "is high cholesterol actually dangerous?" In this short video I wanted to unravel the mysteries behind high cholesterol, shedding light on its impact on our health. Understand the clear distinctions between harmful and harmless cholesterol types. Discover what cholesterol level is considered high and why it matters. I also wanted to show you what actually CAUSES it to get high in the first place and to bring you practical, effective strategies for cholesterol lowering. Specifically, with guidance on how to lower cholesterol through dietary changes. Don’t forget to subscribe for more insights on health and wellness.Also available on YouTube

Send us Fan MailThere are carbs that kill and carbs that heal. Undeniably. Discover the crucial links between carbohydrates and the cause of the Worlds biggest killer - heart disease, and more importantly how moving over to the right types can protect your heart long term. One simple swap is all it takes. Carbohydrates influence many aspects of cardiovascular disease, and the amount of poor quality carbohydrates that many of us are consuming is driving heart disease faster and faster. From creating a pro-inflammatory environment, through to influencing blood fats, carb choices matter. This video unpacks how carbs have the capacity to drive heart disease and why. It also describes the simple swap that you can make and how this can protect you.

Send us Fan Mailhttps://www.nutritionalmedicineschool.com/There is STILL a belief that we absolutely must not cook with olive oil. I want you to know that this is a complete myth and in this episode I explain why!

Send us Fan MailCan certain foods improve our long term brain health. Yes, absolutely. Here I discuss the top 3 nutrient groups to support both short AND long term brain health. website: https://www.dalepinnock.comYouTube: https://www.youtube.com/channel/UCj_jHt6q0Hk9-rkDu4gNboAInstagram: https://www.instagram.com/themedicinalchef/

Send us Fan MailNon Alcoholic Fatty Liver Disease is an accumulation of fat in the liver which can trigger inflammation and if no dealt with, ultimately lead to damage and scarring which can be life threatening. Thankfully in the early stages it can be dramatically improved with diet and lifestyle. Here I go through some of the key foods and dietary changes that can be beneficial. 

Send us Fan MailHypertension, or high blood pressure is a serious issue and can raise our risk of cardiovascular disease significantly. Thankfully there are some simple diet changes we can make that can have a significant impact upon this. 

Send us Fan MailDo we need nutritional supplements, and if so how do we choose a good one? Here I explain all!

Send us Fan MailShould YOU worry about calcium?  This week's podcast is a listener question. Angela is a vegan in her mid 50's and asks the question 'should I worry about calcium'. Well the answer is NO.....heres why....

Send us Fan MailChronic inflammation is a major contributor to disease! Our diet and lifestyle has a huge impact on chronic inflammatory load. Here we discuss the most powerful and effective every day foods to fight inflammation!

Send us Fan MailPlant sources of omega 3 are a poor choice. Sorry to break that to you but, they are! There is a very distinct reason for this and also, thankfully, an easy way to counter this I you do follow a plant based diet. 

Send us Fan Mailhttps://www.nutritionalmedicineschool.com/In this episode I am joined by the wonderful Dr Megan Rossi aka 'The Gut Health Doctor'. We discuss her new book 'Eat More, Live Well'. We cover:How a diversity of plant foods improve the microbiome.How our gut influences immunity locally and systemically.How the gut and brain interact.Busting some frequently held gut myths. Answer listener questions.And a whole lot more...Find Megan online at: theguthealthdoctor on all socials and the web. Megan's new book 'Eat More, Live Well' can be found at: https://www.amazon.co.uk/Eat-More-Live-Well-Favourite/dp/0241480469/ref=sr_1_1?crid=3BPYA88SR5U6L&keywords=dr+megan+rossi&qid=1639677766&sprefix=dr+mega%2Caps%2C167&sr=8-1

Send us Fan MailPART 1 - PART 2 to follow soon. This first episode of season 5 is an absolute belter!! I welcome my good friend Dr Alex Richardson from Oxford University and the charity 'Food and Behaviour Research' to discuss her specialist field - omega 3 fatty acids, particularly in brain function. But as is always the case with me and Alex, the conversation goes far far broader. Part 2 will follow in a week or so. The content on this episode is absolutely incredible with some mind blowing 'ahaaa' moments. To find out more about Dr Alex Richardson, visit: https://fabresearch.org/viewItem.php

Send us Fan MailI had a question on instagram asking how we should support our immunity going into the autumn. Well, whatever the season, the recommendations remain the same. Here I share my top four natural products to support immunity. We go down the rabbit hole a fair bit in this one!

Send us Fan MailI often get asked "how do I get my husband/wife/kids to eat better when they won't even try healthy food". I have a sure fire tactic that works a charm and doesn't case dinnertime warfare. 

Send us Fan MailThis listener question is a common one. How does someone go about reducing belly fat post menopause? Well, the actual recommendations in practice are very simple.....we just need to understand the why, and that is what this session outlines. 

Send us Fan MailThis listener question is a tricky one. 'Can nutrition assist with long COVID recovery'? As this is a novel virus and we still no very little about it, any answer would be an educated guess. That being said, working from the point of view of how I would work with a patient with Post Viral Syndrome, improving mitochondrial sufficiency can deliver some rapid symptomatic relief in the early stages and this will be my focus in this answer. 

Send us Fan MailI had 6 people ask me this on the same day so thought I would do a short snappy nugget on it The short answer....supplements! Find out the how and the why. 

Send us Fan MailWelcome along to the new season. We're baaaaaaaack!!! In the first episode of the new season I am bringing on my friend Dr Gemma Newman. Gemma is a GP, practicing medicine for 17 years, and teacher on my 'Diploma in Culinary Medicine'. Gemma is a vocal advocate for a whole food plant based diet which has become a core part of her clinical practice. This is a great start to the new season :o)

Send us Fan MailIs food medicine? Thats a big question and it is oddly a battle that has been raging for a couple of decades now. I have a firm view that diet and lifestyle is an important part of the overall therapeutic spectrum of someones management of or recovery from disease. But what do YOU think on this?

Send us Fan MailThere has been a huge amount of talk about vitamin D in the last 12 months, particularly in the context of supporting our immune system. But do you know HOW and what it does?  In this short nugget, I give you the lowdown. 

Send us Fan MailI am joined once again by popular guest Dr Alan Desmond - Consultant Gastroenterologist and advocate of a plant based diet. To mark the release of his new book, Alan joins me to discuss the broad impact and power that increasing the amount of plants in the diet can have. As always we go down the rabbit hole and really get into the detail. Another fascinating session. 

Send us Fan MailSarah Macklin is a high flying model, turned nutritionist that, like me is an omega 3 nerd, and has a passion for guiding people in the fashion industry towards better health and healthier relationships with food. Her NPO The Be Well Collective is a wonderful organisation that does just this. What I like about it particularly is that it rapidly moved beyond just the fashion industry, and is becoming an important resource for young adults across the board

Send us Fan MailI have received so many messages in the last week or two from people who have found that they are starting to lose their way again as the headlines begin to tell tales of despair and uncertainty. These dark and challenging times are pulling many people off track and many of us are losing our commitment to a healthier lifestyle, and turning to old habits to find comfort. The simple act of remembering why you started, re tapping into the emotions that accompanied that will be your rocket fuel that will help you to break through.

Send us Fan MailEmily English is, in my opinion, the best up and coming nutritionist on the circuit at the moment. Her insight into nutrigenetics, epigenetic and nutritional biochemistry just blow me away, and it is not often I say that! In this fascinating session we cover the shortcomings of many common home tests, but also look at the level of clinical insight that can be gained from regulated clinician only testing that Emily offers in her clinic. A fascinating session for the nutrition nerds!

Send us Fan MailME and Chronic Fatigue affect millions across the globe and the symptoms can be debilitating and life altering. But how do we even begin to to manage and improve this multi system and complex condition? This podcast explores they why's and the how's.Lauren Windas is a Nutritionist that specialises in working with this, and has a very personal experience with it, having suffered with and battled through it herself. This is a FASCINATING session, and a great start to the new season of the podcast. You won't want to miss this one!!Find Lauren at: Instagram: @laurenwindasnutritionistOnline at: https://www.laurenwindas.com

Send us Fan MailThis episode I am joined by Consultant Gastroenterologist Dr Alan Desmond. We discuss the role that the gut microbiome plays in developing and supporting our immune system. We also discuss a few gut myths such as serotonin in the gut being unrelated to depression, and that gluten isn't a universal poison. We also take a few listener questions. Apologies for my microphone - new system that I am still getting used to. Thankfully Alan chats for most of it!

Send us Fan MailIn this episode I am joined by Cardiologist and outspoken Nutritional Medicine advocate Dr Aseem Malhotra. A storm is brewing in the health of our nation. For a long time in burned quietly slowly causing more and more damage. Now that COVID 19 has hit we have started to get an acute awakening as to the true price of poor metabolic health - something so prevalent in our population. What causes this, why is it firing the flame of COVID 19 and burdening our healthcare system, and what if anything can we do about it?Be sure to check out Aseem's work on the web: http://doctoraseem.com 

Send us Fan MailI was recently interviewed on TV about Adele's dramatic recent weight loss, I didn't have all the information and misunderstood what she was actually doing. I wanted to set the record straight and invite my good friend and creator of the Sirtfood Diet (what she is ACTUALLY doing) Aidan Goggins onto the Podcast to tell us what this scientifically sound programme actually is!.

Send us Fan MailFatigue can affect us all to varying degrees, and there are a million different reasons why. But, there are a few things we can do to take the edge off, help us feel more energised, and feel much better.