Hangovers are the body's way of reminding us about the hazards of overindulgence. In this podcast, I’ll delve into what goes on behind the scenes to cause a hangover. I’ll then explore what science has to say about all those supposed ‘hangover cures’. And finally, I’ll outline the practical things that are in your control to help prevent and treat a hangover. 

Links referred to in the podcast 

• Alcohol, caffeine and its effect on attention and reaction time http://onlinelibrary.wiley.com/doi/10.1111/j.1360-0443.2010.03219.x/full 
• Systematic review of hangover treatments https://www.bmj.com/content/331/7531/1515

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Feeling sleepy after a big meal? Is moving to the couch the only activity you’re capable of after Christmas lunch? You may just have been the victim of a food coma. Food comas are a real thing. And there is plenty of science to explain why the food binge you just took part in has done what it has to you. In this podcast, I explore the food coma in all its physiological and neurological glory and explain how you can help prevent it. 

Links referred to in the podcast 

• High-GI meals and sleep onset https://pubmed.ncbi.nlm.nih.gov/17284739

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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Multivitamin supplements are big business. Pharmacy and supermarket shelves groan under the weight of choice available to us. So, if you’re serious about your health, should you be taking one of these even if it is just as an insurance policy for a less-than-perfect diet? While multivitamins won't boost your health as much as what people believe, they do have the potential to be useful for certain groups of people. In my latest podcast, I investigate the evidence for any health benefits of multivitamins and then tell you for which people they could prove useful and for whom they really are just a waste of money. 

Links referred to in the podcast 

• Review of multivitamin supplementation and cardiovascular disease https://pubmed.ncbi.nlm.nih.gov/29991644 
• Review of multivitamin supplementation and chronic disease https://pubmed.ncbi.nlm.nih.gov/24941429 
• Nutrient Reference Values for Australia and New Zealand https://www.nrv.gov.au

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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Bowel cancer (also called colon or colorectal cancer) ranks as one of Australia’s most common cancers, especially for people aged over 50. This is one form of cancer where diet and lifestyle choices play a big part in changing a person’s risk of developing it. That actually makes it a good news story because lifestyle factors are changeable. In this podcast, I’ll outline the key lifestyle habits to consider looking at that could lower your risk of bowel cancer. 

Links referred to in the podcast 

• WCRF information on diet, nutrition and physical activity and bowel cancer risk https://www.wcrf.org/dietandcancer/colorectal-cancer 
• WCRF update report on lifestyle factors and bowel cancer risk  https://www.wcrf.org/sites/default/files/CUP%20Colorectal%20Report_2017_Digital.pdf 
• Meta-analysis of central adiposity and all-cause mortality https://www.bmj.com/content/370/bmj.m3324

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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To exercise fasted or fed? It’s a controversial topic with strong views coming from both camps. For those promoting weight loss, exercising fasted is often an essential criterion to ensure the most ‘fat burning’ possible. Then there is the opposing argument that you want to be well-fuelled before activity to help power the length and duration of your exercise. As with most things in nutrition, the simple logic of both camps falls down when you take into account the complexity of physiology and psychology of us as human beings. In this podcast, I’ll look at the fasted versus fed exercise debate. 

Links referred to in the podcast 

• Meta-analysis of fasted vs fed exercise on weight loss and boy composition https://www.mdpi.com/2411-5142/2/4/43 
•  Meta-analysis of fasted vs fed exercise and performance https://pubmed.ncbi.nlm.nih.gov/29315892 
•  Intermittent fasting and its effects on athletic performance https://pubmed.ncbi.nlm.nih.gov/31283627

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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Carrying too much weight is linked to poorer health. But just how much weight is too much? Body fat can be measured in several different ways, with each method having its own pros and cons. Body mass index or BMI is by far the most common one as it only relies on knowing your height and weight. But with that simplicity comes flaws as those easy results can sometimes be misleading, which is why the widespread use of BMI is troubling. In this podcast, I’ll look at the different ways that body fat assessment can be made and explain why you should take any BMI label it may give you with a grain of salt. 

Links referred to in the podcast 

• BMI calculator https://www.betterhealth.vic.gov.au/tools/body-mass-index-calculator-for-adult 
• Diagnostic performance of BMI to detect obesity https://pubmed.ncbi.nlm.nih.gov/20125098

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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Cinnamon is a spice that has been used around the world for thousands of years. It is far more than a food accompaniment. It’s the use of cinnamon as a medicinal agent that has scientists interested because of unique compounds found in cinnamon that appear to offer some unique health benefits. In this podcast, I’ll look at those health benefits with the spotlight firmly placed on how cinnamon may help people with diabetes keep their blood sugar levels under better control. 

Links referred to in the podcast 

• Meta-analysis of cinnamon and blood glucose control (2012) https://pubmed.ncbi.nlm.nih.gov/22579946 
• Meta-analysis of cinnamon use in type 2 diabetes (2013) https://pubmed.ncbi.nlm.nih.gov/24019277 
• Meta-analysis of cinnamon use in type 2 diabetes (2019) https://pubmed.ncbi.nlm.nih.gov/30935562 
• Meta-analysis of cinnamon and weight loss trials https://pubmed.ncbi.nlm.nih.gov/30799194

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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Chocolate. It’s sweet, it’s tasty, we desire it and crave it. It is a food that brings immense pleasure and enjoyment. And in case you were looking for any more valid reasons to eat it, scientific research now confirms that it can be good for you. In this podcast, you’ll learn about the heart, exercise and brain health benefits of chocolate. 

Links referred to in the podcast 

• Meta-analysis of chocolate and cardiovascular disease https://pubmed.ncbi.nlm.nih.gov/30061161 
• Dark chocolate and exercise performance http://jissn.biomedcentral.com/articles/10.1186/s12970-015-0106-7 
• Dark chocolate and mental health https://www.mdpi.com/2072-6643/12/8/2445/htm 
• Cocoa and cognitive function https://pubmed.ncbi.nlm.nih.gov/22892813

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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Detox or liver cleansing diets have been around for many years. With astonishing claims of rapid and easy weight loss, improved health, and more energy, they offer the ultimate quick fix to get you healthy again. In this podcast, I will give you the essential guide to detox diets, look at the claims made versus the reality and outline my list of pros and cons for anyone considering going on a cleanse. 

Links referred to in the podcast 

• Review of the evidence for detox diets https://onlinelibrary.wiley.com/doi/full/10.1111/jhn.12286 
• Choice review of detox diets  https://www.choice.com.au/health-and-body/diet-and-fitness/weight-loss/articles/do-detox-products-work

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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

Links referred to in the podcast 

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

Episode transcript
To access the full episode transcript, go to the following link and select the individual podcast episode and then click on the ‘Transcript’ tab https://thinkingnutrition.buzzsprout.com

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