Thinking Nutrition

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 podcast

• Sitting vs standing and taste perception https://academic.oup.com/jcr/article/46/4/708/5488173

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

Links referred to in the podcast

• Review of keto diet and effects on resistance training https://pubmed.ncbi.nlm.nih.gov/34578961

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

Links referred to in the podcast

• Systematic review of hangover cures https://www.bmj.com/content/331/7531/1515
• Beer belly research https://pubmed.ncbi.nlm.nih.gov/19550430

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

Links referred to in the podcast

• Systematic review of curcumin supplementation for PCOS https://pubmed.ncbi.nlm.nih.gov/34517426

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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Twitter: CroweTim

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

Links referred to in the podcast

• Herbal treatments in SIBO https://pubmed.ncbi.nlm.nih.gov/24891990
• Elemental diet in SIBO https://pubmed.ncbi.nlm.nih.gov/14992438

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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Twitter: CroweTim

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

Links referred to in the podcast

• Bitter taste and salivary proteins adaptationhttps://pubmed.ncbi.nlm.nih.gov/31053859

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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Twitter: CroweTim

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

Links referred to in the podcast

• Systematic review of the Impact of whole fresh fruit on energy intake and body weight https://www.frontiersin.org/articles/10.3389/fnut.2019.00066/full
• Frozen fruit and veg increases consumption https://pubmed.ncbi.nlm.nih.gov/29290348

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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Twitter: CroweTim

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

Links referred to in the podcast

• Mediterranean diet and inflammation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400632
• Effect of probiotics on inflammatory markers https://pubmed.ncbi.nlm.nih.gov/30854594 
• Meta-analysis of dairy foods and inflammation https://www.tandfonline.com/doi/full/10.1080/10408398.2014.967385

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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Twitter: CroweTim

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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Facebook: Thinking Nutrition
Twitter: CroweTim

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

Links referred to in the podcast

• Clinical trial of a low-FODMAP diet in IBD - 2019 https://pubmed.ncbi.nlm.nih.gov/31470260
• Clinical trial of a low-FODMAP diet in IBD - 2020 https://pubmed.ncbi.nlm.nih.gov/31586453
• FMT for the treatment of IBD https://www.frontiersin.org/articles/10.3389/fphar.2020.574533/full

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

Connect with me
Instagram: doctimcrowe
Facebook: Thinking Nutrition
Twitter: CroweTim