Thinking Nutrition

Dr Tim Crowe

Thinking Nutrition is all about presenting the latest nutrition research in plain language and then translating this into what it means for your health. Dr Tim Crowe is a career nutrition research scientist and an Advanced Accredited Practising Dietitian. Tim has over 25 years of research and teaching experience in the university and public health sectors, covering areas of basic laboratory research, clinical nutrition trials and public health nutrition. He now works chiefly as a freelance health and medical writer and science communicator. read less
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Enough of the ‘seed oils are toxic’ rubbish
06-03-2023
Enough of the ‘seed oils are toxic’ rubbish
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
Enough of the ‘seed oils are toxic’ rubbish
06-03-2023
Enough of the ‘seed oils are toxic’ rubbish
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
Nightshade vegetables: friend or foe for your health?
06-02-2023
Nightshade vegetables: friend or foe for your health?
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
Can probiotics or prebiotics prevent or treat respiratory tract infections?
16-01-2023
Can probiotics or prebiotics prevent or treat respiratory tract infections?
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
Foods and fertility: how dietary patterns can influence fertility
05-12-2022
Foods and fertility: how dietary patterns can influence fertility
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://academic.oup.com/ajcn/article/116/5/1441/6747661Episode 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
This is your brain on food porn (and how it can promote healthier eating)
14-11-2022
This is your brain on food porn (and how it can promote healthier eating)
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): what role does diet play?
17-10-2022
Inflammatory bowel disease (IBD): what role does diet play?
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
Keto for athletes: its effect on performance and body composition
03-10-2022
Keto for athletes: its effect on performance and body composition
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): can nutrition supplements slow its progression?
19-09-2022
Age-related macular degeneration (AMD): can nutrition supplements slow its progression?
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
Can probiotics help treat eczema in adults?
05-09-2022
Can probiotics help treat eczema in adults?
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
Intermittent fasting: an update on the weight and metabolic health benefits
22-08-2022
Intermittent fasting: an update on the weight and metabolic health benefits
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
‘Eat the rainbow’ really is good health advice
08-08-2022
‘Eat the rainbow’ really is good health advice
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
Turning up the heat on chillies and their health benefits
25-07-2022
Turning up the heat on chillies and their health benefits
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
Will BCAAs give you the muscle gainz?
11-07-2022
Will BCAAs give you the muscle gainz?
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.ais.gov.au/__data/assets/pdf_file/0013/1000417/36182_Supplements-fact-sheets_BCAA-v4.pdfEpisode 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
How the Mediterranean diet benefits mental health
27-06-2022
How the Mediterranean diet benefits mental health
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
How beetroot juice lowers blood pressure and improves sports performance
13-06-2022
How beetroot juice lowers blood pressure and improves sports performance
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
Managing IBS with the low-FODMAP diet and probiotics
30-05-2022
Managing IBS with the low-FODMAP diet and probiotics
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
Will magnesium help you sleep better?
16-05-2022
Will magnesium help you sleep better?
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 and resistance exercise: how much do you need?
02-05-2022
Caffeine and resistance exercise: how much do you need?
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
Go nuts for nuts: why they’re great for your heart and weight
18-04-2022
Go nuts for nuts: why they’re great for your heart and weight
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
Nutrient wins and losses on a plant-based diet
04-04-2022
Nutrient wins and losses on a plant-based diet
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