Thinking Nutrition

One of the best guides to food variety is colour. And for colour, there’s a group of natural plant chemicals called anthocyanins that are getting a lot of attention for their potential benefits on the brain. Anthocyanins are the pigments that give red, purple, and blue plants their rich colouring – they literally put the ‘blue’ into blueberries. A few years back on this podcast, I took you through the science of anthocyanins and brain health. In this episode, I’m revisiting that story with new research. In this episode, I’ll unpack what this new research review found, how it fits with what we already know about anthocyanins and the brain, and what it all means for your shopping basket and your long-term cognitive health.Links referred to in the podcastPodcast episode 81 on berries and brain health https://thinkingnutrition.buzzsprout.com/808853/episodes/9099255-blue-is-the-new-black-berries-anthocyanins-and-your-brain-healthSystematic review on anthocyanins and cognitive function 2025 https://pubmed.ncbi.nlm.nih.gov/41351717Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

If you’ve ever been stopped dead in your tracks during exercise by a muscle cramp, you know you’ll try almost anything to make it stop. There have been countless theories and remedies put forward to explain and treat a dreaded muscle cramp, but science still has a bit of catching up to do. But there is one particular treatment that has been gaining traction by athletes as a secret weapon to treat cramps. And it is one that sounds more like a pregnancy craving than a sports supplement: it is pickle juice. Is this just another passing fad, or is there actual science behind downing a shot of pickle brine to uncramp a muscle? In this podcast episode, I’ll cut through the noise to look at the evidence and the surprising mechanism of how it may work and spoiler alert: it has nothing to do with electrolytes.Links referred to in the podcastPickle juice ingestion in electrically induced muscle cramps  https://pubmed.ncbi.nlm.nih.gov/19997012AIS fact sheet on pickle juice https://www.ausport.gov.au/ais/nutrition/supplements/group_b/tastants/transient-receptor-potential-channel-agonistsEpisode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

Athletes are always on the lookout for a new sports supplement that could give them an edge. And there certainly are some sports supplements that deliver on their promises: creatine and caffeine are two clear examples. But a new supplement is starting to gain traction for its performance benefits: and that’s the humble mushroom. There's now emerging science suggesting that certain functional mushrooms, particularly the varieties of Cordyceps and reishi (also known as Ganoderma lucidum), may offer genuine benefits for endurance, recovery and immune function in athletes. In this podcast, I unpack the research behind these fungal supplements to see what's real, what's hype and whether these mushrooms deserve a spot in your supplement arsenal.Links referred to in the podcastReview of the effect of mushroom supplementation on performance in athletes https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1670416/fullEpisode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

If hearing that athletes are downing shots of beetroot juice to improve their performance makes you exclaim: “What sorcery is this?”, you’re not alone. But this isn’t just another passing fad - there’s some solid science showing that the nitrates found in beetroot juice can boost sports performance. From improving blood flow to enhancing muscle efficiency, beetroot juice has gained traction among endurance athletes and sprinters alike. In this podcast episode, I take a dive into what the research says about this vibrant supplement, its likely benefits, and what it might mean for your performance goals.Links referred to in the podcastIOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439Review of beetroot juice and physical performance https://pubmed.ncbi.nlm.nih.gov/40573069Sports Dietitians Australia  www.sportsdietitians.com.auEpisode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

Cinnamon is a spice that has been used around the world for thousands of years. In addition to its use as a culinary ingredient, cinnamon contains bioactive compounds that have attracted attention for their potential health effects. One of these effects is how it can influence blood sugar levels which could have relevance for people with diabetes. In this podcast episode, I’ll look at what the clinical trials have to say on how cinnamon may help people with diabetes to keep their blood sugar levels under better control.Links referred to in the podcastReview of cinnamon supplementation on metabolic markers in people with T2DM https://academic.oup.com/nutritionreviews/article-abstract/83/2/249/7699031Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

Have you heard any of the buzz about NAD supplements? NAD is a molecule found in nearly every cell and sits at the heart of energy production and DNA repair. Our levels of NAD though can decline with age which has led to the idea that this could be one cause of many age-related diseases, chronic inflammation and cognitive decline. Enter the idea of boosting NAD levels by supplementing with NAD itself or its precursors called NMN and NR. A surface level reading of this topic will soon bring someone across all sorts of claims about benefits including extending lifespan, improving metabolic health and many more. In this podcast episode, I explain what these NAD family of molecules are and critique the clinical evidence to see how it stacks up in front of the health claims.Links referred to in the podcastReview of effect of NR supplementation in humans https://www.science.org/doi/10.1126/sciadv.adi4862Review of NMN and NR supplementation on muscle mass and function https://pmc.ncbi.nlm.nih.gov/articles/PMC12022230Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

Creatine is one of the most well-researched and effective sports nutrition supplements for improving exercise performance. But that isn’t what I’m going to talk about in this podcast episode. Instead, I want to give the spotlight to creatine’s new moment in the sun thanks to evolving research linking it to improving brain and bone health. And then tying all this together, I’ll profile why it may just be one supplement that women could especially benefit from over men during their reproductive lifespan and beyond.Links referred to in the podcastSystematic review of creatine supplementation and cognitive function 2018 https://pmc.ncbi.nlm.nih.gov/articles/PMC6093191Systematic review of creatine supplementation and cognitive function 2022 https://pmc.ncbi.nlm.nih.gov/articles/PMC9999677Systematic review of creatine supplementation and cognitive function 2024 https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561Clinical trial of creatine supplementation and CBT in the treatment of depression https://pubmed.ncbi.nlm.nih.gov/39488067Review of creatine supplementation and its applications for brain health https://pmc.ncbi.nlm.nih.gov/articles/PMC10721691Dr Darren Candow on Instagram https://www.instagram.com/dr.darrencandowClinical trial of creatine supplementation on bone health in post-menopausal women https://pmc.ncbi.nlm.nih.gov/articles/PMC10487398Creatine supplementation in women’s health: A lifespan perspective https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

Adopting a plant-based diet is a trend that continues to grow in popularity. However, for people focused on muscle growth and strength due to their athletic pursuits, there may be concerns about whether their muscle development and sports performance are being compromised by eating predominantly protein from plant foods. In this podcast episode, I’ll explore the fundamental differences between animal and plant-based proteins, discuss the primary supplements available for each type, and review recent research on the effect of these different protein sources on muscle growth, strength and physical performance.Links referred to in the podcastSystematic review of animal vs plant protein on muscle mass, strength and physical performance https://pubmed.ncbi.nlm.nih.gov/39813010Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

Type 2 diabetes is a metabolic disorder characterised by high blood sugar levels due to insulin resistance or insufficient insulin production. It's a growing global health concern. While diet, exercise and medication form the cornerstone of diabetes management, researchers are continually exploring new avenues to improve blood sugar control. One such area gaining traction is the use of probiotics that can alter gut and metabolic health. But can these tiny microorganisms make a meaningful difference for people with type 2 diabetes? That’s what I explore in this episode.Links referred to in the podcastReview of the effects of probiotics on glucose control in T2DM https://pubmed.ncbi.nlm.nih.gov/39349104Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

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 podcastReview of nutritional interventions in IBS https://pubmed.ncbi.nlm.nih.gov/39110917Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

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 podcastReview of protein supplementation combined with resistance training in older adults https://pubmed.ncbi.nlm.nih.gov/38753309Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

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 podcastIOC Consensus Statement on dietary supplements for use by high-performance athletes https://bjsm.bmj.com/content/52/7/439Systematic review of creatine supplementation and body composition https://pubmed.ncbi.nlm.nih.gov/39074168Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

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 podcastSystematic 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/38794767Systematic review of health claims of hydrogen water https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10816294Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

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 podcastNetwork meta-analysis on the effect of protein type and timing on muscle and physical performance https://pubmed.ncbi.nlm.nih.gov/38039960Systematic review on the effect of protein supplementation on resistance-training mass and strength gains 2017 https://bjsm.bmj.com/content/52/6/376.longRethinking protein intake and timing needs https://www.mysportscience.com/post/rethinking-protein-intake-needsEpisode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

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 podcastSystematic review of probiotics in adults with markers of sarcopenia https://pubmed.ncbi.nlm.nih.gov/38370462Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

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 podcastPodcast 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-benefitsPodcast 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-repairSystematic review of hydrolysed collagen in skin ageing 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699Systematic review of collagen supplementation in osteoarthritis 2018 https://pubmed.ncbi.nlm.nih.gov/30368550Review of collagen supplementation for joint health 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045Systematic review of undenatured collagen and osteoarthritis 2023 https://pubmed.ncbi.nlm.nih.gov/37854210Episode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

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 podcastSystematic review of probiotics in IBS https://pubmed.ncbi.nlm.nih.gov/37541528Episode transcriptTo 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 Connect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

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 podcastSystematic review on the effect of maternal probiotics on breastmilk and infant microbiomes and health https://www.ajogmfm.org/article/S2589-9333(23)00290-2/fulltextCochrane review on probiotics in reducing the risk of gestational diabetes https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009951.pub3/fullEpisode transcriptTo 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.comConnect with meInstagram doctimcroweFacebook Thinking NutritionX CroweTim

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 podcastCochrane review of cranberries and the risk of developing UTIs   https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001321.pub6/fullEpisode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastReview of nutritional supplements in the management of tendinopathy https://pubmed.ncbi.nlm.nih.gov/37146985Review of collagen peptide supplementation on joint injury and recovery https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8521576Collagen supplements: the science behind the health benefits https://www.thinkingnutrition.com.au/collagen-supplements-healthSystematic review of the effect of collagen supplements on skin ageing https://www.mdpi.com/2072-6643/15/9/2080Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastEffect of lemon juice on the glycaemic response to bread https://pubmed.ncbi.nlm.nih.gov/35013789Effect of lemon juice on kidney stone recurrence https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8683665Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastMeta-analysis on the effect of protein supplementation on exercise-induced muscle damage https://www.nature.com/articles/s41430-022-01250-yReview of protein timing https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastOlive oil consumption and risk of cardiovascular disease and all-cause mortality https://www.frontiersin.org/articles/10.3389/fnut.2022.1041203/fullThe PREDIMED Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030221Coconut oil consumption and cardiovascular disease risk https://academic.oup.com/nutritionreviews/article/74/4/267/1807413Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastBlood levels of omega-6 fatty acids and cardiovascular disease https://pubmed.ncbi.nlm.nih.gov/30971107Cochrane review of omega-6 fatty acids and cardiovascular disease https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011094.pub4/fullDietary fats and inflammatory markers in IBD https://pubmed.ncbi.nlm.nih.gov/33084958Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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.Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastSystematic review of probiotics, prebiotics, and synbiotics for respiratory tract infections https://pubmed.ncbi.nlm.nih.gov/35948276Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastDietary patterns and fertility in two large cohorts https://ajcn.nutrition.org/article/S0002-9165(23)03668-7/fulltextEpisode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastCan food porn prime healthy eating? https://www.nature.com/articles/s41430-022-01139-wAssociation between indulgent descriptions and vegetable consumption: twisted carrots and dynamite beets https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2630753Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastReview of diet for IBD https://www.nature.com/articles/s41430-021-01051-9Faecal microbiota transplantation for the treatment of IBD https://www.frontiersin.org/articles/10.3389/fphar.2020.574533/fullEpisode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastEffect of a ketogenic diet on performance and body composition in athletes and trained individuals https://pubmed.ncbi.nlm.nih.gov/35757868Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastNutrition supplements and AMD in the AREDS2 trial https://pubmed.ncbi.nlm.nih.gov/35653117Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastSystematic review of probiotics in adults with atopic dermatitis https://pubmed.ncbi.nlm.nih.gov/35670101Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastReview of intermittent fasting vs calorie restricted and unrestricted diets https://pubmed.ncbi.nlm.nih.gov/35586738Episode 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 Connect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastReview of colourful pigments in fruits and vegetables and health https://www.mdpi.com/1420-3049/27/13/4061/htmEpisode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastEffects of capsaicinoids supplementation on metabolic syndrome https://www.nature.com/articles/s41598-020-77983-2Effect of capsaicinoids on sports performance https://journals.humankinetics.com/view/journals/ijspp/16/4/article-p464.xmlEpisode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastAIS fact sheet on BCAAs https://www.ausport.gov.au/ais/nutrition/supplements/group_c/bcaaleucineEpisode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastSMILES trial https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-yEffect of a Mediterranean diet with fish oil on depression https://pubmed.ncbi.nlm.nih.gov/29215971Effect of a Mediterranean diet on depression in young men https://pubmed.ncbi.nlm.nih.gov/35441666Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastNitrates from beetroot juice and effect on hypertension https://pubmed.ncbi.nlm.nih.gov/35369064IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastLow-FODMAP diet and IBS review 2018 https://pubmed.ncbi.nlm.nih.gov/30046155Low-FODMAP diet and probiotics in IBS review 2022 https://pubmed.ncbi.nlm.nih.gov/35355730Episode transcriptTo 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 Connect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastSystematic review of magnesium and sleep quality https://pubmed.ncbi.nlm.nih.gov/35184264Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking Nutrition

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 podcastIOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439Caffeine and resistance exercise meta-analysis https://pubmed.ncbi.nlm.nih.gov/35203046Sports Dietitians Australia  www.sportsdietitians.com.auEpisode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastSystematic review of nuts and body weight https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13330Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastSystematic review of plant-based diets compared to meat eaters https://pubmed.ncbi.nlm.nih.gov/35010904Healthy and unhealthy plant-based diets https://pubmed.ncbi.nlm.nih.gov/34379193 Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastEffect of portion size training on food choices https://pubmed.ncbi.nlm.nih.gov/29353006 Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastFlavonoids explained https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-knowMeta-analysis of flavonoids and heart disease risk https://pubmed.ncbi.nlm.nih.gov/34470681Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastOral immunotherapy clinical trial 2016 https://pubmed.ncbi.nlm.nih.gov/27522159 Oral immunotherapy clinical trial 2022 https://pubmed.ncbi.nlm.nih.gov/35065784AR101 oral immunotherapy for peanut allergy https://pubmed.ncbi.nlm.nih.gov/30449234Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastSystematic review of probiotics for the management of radiation-induced bowel disease https://www.sciencedirect.com/science/article/abs/pii/S0261561413000502Systematic review of probiotic supplementation in people with colorectal cancer https://academic.oup.com/nutritionreviews/article-abstract/80/1/22/6283538Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastSitting vs standing and taste perception https://academic.oup.com/jcr/article/46/4/708/5488173Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

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 podcastReview of keto diet and effects on resistance training https://pubmed.ncbi.nlm.nih.gov/34578961Episode transcriptTo 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.comConnect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim