A person’s risk of cancer can be significantly lessened by simple and fairly obvious nutrition and lifestyle changes. In this podcast, I’ll explore where you should put most of your focus and spoiler alert, none of it has to do with avoiding 5G signals, GMO foods, artificial sweeteners, underarm deodorants or acid causing foods.

Links referred to in the podcast

• WCRF cancer prevention recommendations https://www.wcrf.org/dietandcancer/cancer-prevention-recommendations 
• Adherence to WCRF recommendations and cancer risk reduction  https://pubmed.ncbi.nlm.nih.gov/32210367

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

Links referred to in the podcast

• Google Trends data for carnivore diet searches https://trends.google.com/trends/explore?date=all&q=carnivore%20diet 
• Meeting essential nutrient needs on the carnivore diet https://pubmed.ncbi.nlm.nih.gov/32833688 
• Red meat and TMAO production https://academic.oup.com/eurheartj/article/40/7/583/5232723

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

Links referred to in the podcast

• Dairy and bone health review 2018 https://pubmed.ncbi.nlm.nih.gov/29560832
• Dairy and bone health review 2019 https://pubmed.ncbi.nlm.nih.gov/30657847 
• Calcium supplements: the good, the bad and the ugly https://pubmed.ncbi.nlm.nih.gov/30568435

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

Links referred to in the podcast

• Clinical trial of collagen supplementation and skin health in women https://www.karger.com/Article/Abstract/351376
• Systematic review of the effect of collagen supplementation on skin https://jddonline.com/articles/dermatology/S1545961619P0009X
• Meta-analysis of the effect of collagen supplementation on osteoarthritis https://link.springer.com/article/10.1007%2Fs00264-018-4211-5

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

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

Links referred to in the podcast

• Clinical trial of gluten challenge in people with gluten sensitivity https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13372
• Nutritional quality of gluten vs gluten-free foods https://pubmed.ncbi.nlm.nih.gov/26119206

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

Links referred to in the podcast

• Beyond Meat environmental impact https://css.umich.edu/publications/research-publications/beyond-meats-beyond-burger-life-cycle-assessment-detailed
• CHOICE survey of plant-based meats www.choice.com.au/food-and-drink/meat-fish-and-eggs/meat-substitutes/buying-guides/plant-based-meat

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

Links referred to in the podcast

• Scientific review of plant-based milks compared to cow’s milk https://link.springer.com/article/10.1007/s13197-017-2915-y
• CHOICE review of almond milks https://www.choice.com.au/food-and-drink/dairy/milk/articles/almond-milk

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If you want to be less confused about just how to make sense of conflicting nutrition messages that you hear about each day then you’ve come to the right place. In today’s podcast, I’ll unpack what makes nutrition appear to be such a confusing area. But importantly, I’ll help set you straight in knowing how to make sense of it all.

Links referred to in the podcast 

• Industry conflict of interest in research https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0040005 
• Review of dietary patterns and health https://academic.oup.com/nutritionreviews/article-lookup/doi/10.1111/nure.12153 
• Avocado and oxidised LDL clinical trial https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxz231/5588100

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Coffee. For some, it is deserving of its own essential food group. But is coffee more than just a way to achieve functioning human capacity first thing in the morning? You may have seen media headlines in the past warning about health risks of coffee. But now that the science has matured, coffee turns out to be one of the most surprisingly positive health stories of recent years. Forget about the latest superfood trend, coffee is where it is at. In this podcast, I’ll look closer at those health benefits and give you the validation you’ve been seeking to justify your caffeine habit.

Links referred to in the podcast 

• Review of coffee and health https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12206 
• Caffeine use in Parkinson’s disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3414662/ 
• Sports Dietitians Australia fact sheet on caffeine https://www.sportsdietitians.com.au/wp-content/uploads/2015/04/110721-Caffeine-Fact-Sheet_SD-Version.pdf 
• Caffeine and the risk of miscarriage https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5733907/ 
• Intermittent fasting in sport https://journals.lww.com/acsm-csmr/Fulltext/2019/07000/Intermittent_Fasting_and_Its_Effects_on_Athletic.6.aspx 

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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