No one nutrient gets greater focus in the sports and performance world than protein – and for good reason. Protein builds and powers our muscles and with that comes strength and performance gains – something just about every athlete wants to have more of. Understanding how dietary protein improves muscle mass, strength and performance is crucial. Two topics that are hotly debated are the role of protein type and timing around a resistance training program. And they’re the topics I’m going to tackle in this podcast episode. Links referred to in the podcast Network meta-analysis on the effect o ..read more

Some aspects of ageing may be inevitable, but when it happens together with an accelerated loss of weight, muscle mass and strength it makes an older person much more susceptible to disability, poor quality of life and earlier death. The condition is called sarcopenia and it is underpinned by chronic inflammation. Diet and lifestyle changes can go a long way in preventing and treating sarcopenia and inflammation. And now research is adding to this by looking at the role of probiotics as a way to influence the gut microbiome and with that, the muscle loss and inflammation seen in sarcopenia. Th ..read more

Interest in collagen supplements continues to grow – and for good reason. That’s because despite rubbish claims that are way off the mark that there is ‘no evidence they work’ and ‘all the research is funded by the collagen industry’, the reality is very different. In past podcasts I’ve delved into the topic of hydrolysed collagen supplements and skin health and where there are now dozens of blinded randomised controlled trials showing a benefit in increasing skin moisture and elasticity and reducing wrinkles – with many of the studies free from any conflict of interest and all supported by pl ..read more

Irritable bowel syndrome is one of the most common gastrointestinal complaints. With no single identified trigger or treatment, IBS can be a minefield for a person to try and get on top of. Dietary changes like a low-FODMAP diet, supplements and stress modification all have a role to play. Another emerging treatment for IBS are probiotics. Probiotics may improve IBS symptoms by changing the gut microbiota and their metabolite production which can change gut motility, inflammation and gut hypersensitivity. In this podcast, I’ll look at the evidence for the use of probiotic supplements in IBS. L ..read more

The establishment and development of the microbiome in the early stages of life can play a pivotal role in affecting our health throughout life. The formation of our microbiome happens during the perinatal period where it is influenced by the interaction between the microbiomes of mothers and infants. The microbial composition of breast milk plays an important part in this process. The microbiome of breast milk is also influenced by the gut microbiome of the mother through what is termed the gut-breast axis. In this podcast, I'll explore these mother-infant microbiome links and discover what t ..read more

Urinary tract infections (UTIs) are common with women about 30 times more likely to develop one than men. The bacterial infection of a UTI can cause painful burning sensations when urinating, frequent and strong urges to urinate, and changes in the composition of the urine. Antibiotics are the most common first-line treatment for UTIs, but there is growing interest in the role that nutrition-related treatments can play in reducing the risk of developing a UTI in the first place. Enter the most common self-prescribed and best-researched treatment: the humble cranberry. In this podcast, I’ll loo ..read more

Tendons play a vital part in helping us move. They are a collagen-infused super-strong bridge that connects muscles to bones allowing you to move your limbs. When overused, overloaded or damaged, these same tendons can cause us a lot of pain and movement impairment. Outside of the well-defined medical treatments and physiotherapy rehabilitation programs that assist with recovering from tendon injuries, there has been growing interest in the role of specialised tendon-targeted nutritional supplements in aiding repair and recovery. And for good reason, hydrolysed collagen is a key component of m ..read more

Do you want to lose weight, boost your metabolism, improve your digestion, detox your body, and have glowing skin all while keeping your body nicely alkalised and in balance? You can. All you need do is start each day with a glass of water with the juice of a freshly squeezed lemon in it. I mean water is good for you. And lemons, being a fruit, are good for you. So why not combine the two and get a quantum level of health-boosting synergy? Okay, so now for a dose of reality as I explore the whole lemon water trend and pull apart those amazing health claims to see what is hype and what is reali ..read more

In recent years, there has been a surge of interest in the potential negative health effects of lectins. What are lectins? They’re a type of protein found in many plant foods such as legumes, wholegrains and some fruits and vegetables. If you take YouTube clips and popular diet books on their word, then these lectins are harmful to human health and are a major driver of inflammation, weight gain and many chronic diseases. Of course, to believe all this, you need to suspend the reality that humans have been eating these foods for thousands of years and it is only in modern times that we have be ..read more

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 les ..read more