Thinking Nutrition

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 podcast

• Meta-analysis on the effect of protein supplementation on exercise-induced muscle damage https://www.nature.com/articles/s41430-022-01250-y
• Review of protein timing https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5

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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You are what you eat. This is more than a trite phrase, as this mantra may have some direct relevance to the area of skin protection from UV sun damage. And here, it is the carotenoid family of vitamin A precursors which give many fruits and vegetables their vivid rich red, orange and yellow colours that could be getting into our skin to prevent the oxidative damage from the sun. In this podcast, I’ll look closer at those carotenoids and profile the latest research on how they could protect your skin. And as an extra reason for why you may want to eat more of these foods, I’ll explain why they could even help you get a date.

Links referred to in the podcast

• Review of carotenoids in skin protection https://onlinelibrary.wiley.com/doi/10.1111/phpp.12690
• Change in skin tone from eating more fruits and vegetables over 6 weeks https://ajph.aphapublications.org/doi/10.2105/AJPH.2011.300405
• Carotenoid skin colouration and attractiveness https://www.semanticscholar.org/paper/Fruit-over-sunbed%3A-Carotenoid-skin-colouration-is-Lefevre-Perrett/6e81e0652bcc638acb9f16401b82bc2dfbaed856

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

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 podcast

• Nitrates from beetroot juice and effect on hypertension https://pubmed.ncbi.nlm.nih.gov/35369064
• IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439

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

Buying organic is a booming food trend. It is also a trend that comes with a health halo for being more nutritious, healthier and tastier than conventional produce. But how do these claims stack up when you look at the research behind them? And is the price premium you pay for organic worth it? In this podcast, I look at the health merits of organic food and unpick those health and nutrition claims.

Links referred to in the podcast

• Systematic review of organic vs conventional food 2012 https://pubmed.ncbi.nlm.nih.gov/22944875
• Systematic review of organic vs conventional food 2014 https://pubmed.ncbi.nlm.nih.gov/24968103
• Serving McDonald’s to food experts prank https://www.youtube.com/watch?v=4Qa6QXBxxWw

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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Instagram: doctimcrowe
Facebook: Thinking Nutrition
Twitter: CroweTim

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

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