The Healthy Handful

Nuts for Life
  • 5.0 (2)
  • NUTRITION
  • UPDATED BI-MONTHLY

The podcast that keeps you up-to-date on all things nuts! Hosted by Nuts for Life Program Manager and Accredited Practising Dietitian Belinda Neville. Each month, Belinda talks with someone new – from nutrition experts and researchers to nut growers – to find out why there's so much to love about nuts! Host: Belinda Neville Connect: Contact us at admin@nutsforlife.com.au Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn

  1. 28 APR

    Diet and kidney disease

    In this episode of The Healthy Handful, host Belinda Neville speaks with Professor Kelly Lambert about the rising prevalence of kidney disease, the major risk factors including high blood pressure and diabetes, and the important role nutrition plays in protecting kidney health. Professor Lambert explains how nutrition can help manage chronic kidney disease (CKD), with a focus on the benefits of plant-based eating patterns. She discusses how these diets may support a healthier gut microbiome and help reduce the production of toxins that can place further strain on the kidneys. The conversation also explores how dietary advice should be tailored according to the stage of kidney disease and any co-existing health conditions. Finally, they unpack the findings of a recent systematic review examining the potential role of nuts in reducing non-traditional CKD risk factors, including chronic inflammation and oxidative stress.  Key take-outs: ·       CKD is becoming more common, driven largely by rising rates of diabetes, obesity and cardiovascular disease. ·       Nutrition plays a central role in the management of CKD, with plant-rich eating patterns showing strong benefits for kidney and overall health. ·       Emerging research suggests nuts may benefit some people with CKD, particularly through their anti-inflammatory and antioxidant effects. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-59-diet-and-kidney-disease/  About today's guest Kelly Lambert is a Professor and Discipline Leader in Nutrition and Dietetics at the University of Wollongong in New South Wales, Australia. She is also a Fellow of Dietitians Australia. Kelly has extensive experience as a clinical dietitian, with more than two decades of her clinical career as specialist kidney dietitian. Kelly's research interests focus on helping people with kidney disease live better lives. Her research career has focused on cognition and health literacy in people with kidney disease and how this intersects with the way people learn about diet. She is passionate about helping people living with kidney disease to make optimal diet and lifestyle choices. To achieve this, she works as Co-Director of the Kidney Lifestyle Research Group and Deputy Director of the Health Innovations Research Centre at the University of Wollongong. Supporting resources Safety and efficacy of using nuts to improve bowel health in hemodialysis patients https://pubmed.ncbi.nlm.nih.gov/32001127/ High-diversity plant-based diet and gut microbiome, plasma metabolome, and symptoms in adults with CKD https://pubmed.ncbi.nlm.nih.gov/40094861/ Nut consumption in chronic kidney disease: A systematic review https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1659516/full Dietary transitions and the rising global burden of chronic kidney disease: Insights from nutritional epidemiology https://www.mdpi.com/2072-6643/18/6/911 Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: admin@nutsforlife.com.au

    31 min

  2. 30 MAR

    Diet and the gut microbiome

    In this episode, we speak with gut microbiome researcher, Dr Matthew Snelson to unpack the fascinating and rapidly-evolving science of the microbes that live within our digestive system. Together, we explore how the gut microbiome develops - from early life through adulthood - and the dietary factors that shape its composition. Dr Snelson explains what current research tells us about dietary patterns that support a diverse and resilient microbiome, highlighting key nutrients and food groups that appear to promote beneficial microbial changes.  Finally, Matthew walks us through insights from a recent review paper examining the relationship between nut consumption and gut microbiome composition, discussing how nuts may influence microbial diversity and the production of beneficial metabolites. This conversation offers a clear, evidence-based look at how everyday food choices can shape the ecosystem inside our gut - and what that can mean for overall health. Key take-outs: The gut microbiome develops across the lifespan - our microbial community begins forming early in life and continues to evolve over time. Diet is one of the strongest modulators of the microbiome - dietary patterns rich in plant foods and fibre help support a more diverse and resilient microbial ecosystem. Nuts may support gut health - emerging research suggests that regular nut consumption can influence gut microbiome composition and may increase beneficial microbial activity. Everyday food choices matter - small, consistent dietary habits can shape the gut microbiome over time, with potential implications for overall metabolic and digestive health. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-58-diet-and-the-gut-microbiome/  About today's guest Dr Matthew Snelson is an Advanced Accredited Practicing Dietitian and Vice Chancellor's Research Fellow in the Nutrition & Health Innovation Research Institute at Edith Cowan University. He is interested in how dietary interventions can influence the prevention and management of chronic diseases - such as hypertension, heart failure, diabetes, and kidney disease - through modulation of gut homeostasis. His work explores how nutrition-driven changes in the gut microbiome, intestinal permeability, and metabolic pathways can reduce disease risk and improve therapeutic outcomes. Supporting resources Cardiometabolic benefits of a non-industrialized-type diet are linked to gut microbiome modulation https://www.cell.com/cell/fulltext/S0092-8674(24)01477-6 The impact of dietary fiber on gut microbiota in host health and disease https://www.cell.com/cell-host-microbe/fulltext/S193131281830266X Effects of nut intake on gut microbiome composition and gut function in adults: A systematic review and meta-analysis https://www.sciencedirect.com/science/article/pii/S2161831325001012 Nutrition and the gut microbiome: a symbiotic dialogue influencing health and disease https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2026.1761992/full Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: admin@nutsforlife.com.au

    32 min

  3. 24 FEB

    Food and mood

    Just like the rest of our body, our brain is deeply influenced by our lifestyle. The quality of our sleep, how often we move, and what we eat, all play a powerful role in shaping brain health. To function at its best, the brain relies on a wide variety of nutrients, which means dietary diversity matters. Growing research shows that improving our eating patterns and incorporating a broad range of whole, nutrient-dense foods can lead to meaningful improvements in mood and overall mental wellbeing. In this episode, originally recorded in 2022, we explore the science behind the food and mood connection with Dr Wolf Marx from the Food & Mood Centre at Deakin University.  Key take-outs: Brain health is shaped by lifestyle choices  - including sleep, physical activity, and especially diet. The brain requires a wide range of nutrients, meaning dietary diversity is essential for optimal function: Mediterranean diet research highlights the importance of overall dietary patterns  - emphasising fruits, vegetables, extra virgin olive oil, nuts, legumes, and lean proteins, which together provide nutrient-dense compounds that support brain health, mental wellbeing, and chronic disease prevention. ·       Mental health care isn't just psychological - nutrition is an important, and often overlooked piece of the puzzle. Access episode webpage: https://www.nutsforlife.com.au/resource/food-and-mood-re-release/  Our guest A/Prof Wolfgang Marx is the Deputy Director of the Food & Mood Centre. A Senior Research Fellow and NHMRC Emerging Leader, Wolfgang has been a key member of the Centre since 2018, leading major projects in Nutritional Psychiatry. His work spans high-impact systematic reviews, clinical trials on probiotics and nutraceuticals, and international clinical and research guidelines. As President of the International Society for Nutritional Psychiatry Research, he has also played a key role in advancing the field at a global level. Supporting resources A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial) https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y Does the evidence support a relationship between higher levels of nut consumption, lower risk of depression, and better mood state in the general population? A systematic review https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuac022/6564770?redirectedFrom=fulltext&login=false High ultra-processed food consumption is associated with elevated psychological distress as an indicator of depression in adults from the Melbourne Collaborative Cohort Study https://www.sciencedirect.com/science/article/pii/S0165032723006092  Effect of Mediterranean diet on mental health outcomes: A systematic review  https://www.cambridge.org/core/journals/nutrition-research-reviews/article/effect-of-mediterranean-diet-on-mental-health-outcomes-a-systematic-review/1242E715DAD5CCE32FB39573A32D36BB Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

    27 min

  4. 27 JAN

    Nuts and fitness

    Nutrition is a fundamental pillar of performance, influencing everything from fuelling and hydration to recovery, injury prevention, sleep, and mental focus. In this episode, originally recorded in 2022, Accredited Sports Dietitian Emilie Burgess explores the key nutrition principles that support optimal training and performance. She breaks down the essential nutrients athletes need, while also addressing and debunking common performance-related nutrition myths.  Key take-outs: ·       Key nutrition pillars for peak performance include: o   Fuelling foods – quality carbohydrates to power activity. o   Building foods – protein to build and repair muscles. o   "Unlockables" – colourful fruits and vegetables plus quality fats, providing antioxidants, vitamins, and minerals that support immunity, gut and brain health, and aid recovery by reducing inflammation. ·       Nuts play a starring role: they support overall health, help prevent diet-related diseases, and provide energy, protein, and essential nutrients that enhance exercise performance. ·       For most people, at least a handful of nuts a day is a simple, effective way to boost performance and recovery. Access episode webpage: https://www.nutsforlife.com.au/resource/nuts-and-fitness-re-release/  Our guest Emilie Burgess is an Accredited Sports Dietitian with years of experience in the performance nutrition landscape. Graduating from the University of Sydney in 2007, Emilie went on to complete a Diploma of Sports Nutrition through the International Olympic committee. Based in Tasmania, she is co-director and performance dietitian at The Athlete's Kitchen. Supporting resources https://www.nutsforlife.com.au/resource/nuts-for-sport-and-fitness/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn

    31 min

  5. 15/12/2025

    Best of 2025

    Our 57th episode takes a different turn - our dietitians wrap-up of the best of 2025! We look back on the standout moments and key achievements in the world of nuts and health. Host of The Healthy Handful podcast, Belinda Neville, is joined by colleague and dietitian Maree Hall to reflect on the year that was - from major policy announcements in the US, to FSANZ reviews here at home, and emerging food and health trends, including the humble pistachio being named flavour of the year! We also revisit some of the year's most impactful research, including a novel study exploring the link between nut consumption and PMS. It's a delightful trip down memory lane. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-57-best-of-2025/  About today's guest Maree Hall is the Digital and Communications Manager at Nuts for Life. Maree has more than 20 years' experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade she has worked within the food industry sector, as well as for the professions' national body, Dietitians Australia. Supporting resources: US Food Policy and Reports https://www.dietaryguidelines.gov/2025-advisory-committee-report https://www.fda.gov/food/hfp-constituent-updates/fda-finalizes-updated-healthy-nutrient-content-claim Nuts and Health Star Rating System https://www.mdpi.com/2072-6643/17/7/1195 Nuts and weight https://onlinelibrary.wiley.com/doi/10.1111/obr.13330 Nuts and premenstrual syndrome https://www.sciencedirect.com/science/article/pii/S0899900725001534 Nuts and heart health https://www.nutsforlife.com.au/nuts-linked-to-lower-risk-of-heart-disease-and-early-death/ https://www.nutsforlife.com.au/new-study-almonds-a-key-ingredient-in-a-heart-healthy-diet/ https://www.nutsforlife.com.au/the-cholesterol-lowering-benefits-of-snacking-on-pecans/ Sign up to NutENews Follow us on Instagram, X , Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au ADDIN EN.REFLIST

    33 min

  6. 25/11/2025

    Almonds and appetite regulation

    In response to the surge in popularity of GLP-1 medications, we're re-releasing a popular episode investigating the effects of almonds on appetite-regulating hormones, appetite ratings, and energy intake.   Published in the European Journal of Nutrition, the randomised controlled trial found that those who consumed almonds – as opposed to an energy-equivalent carbohydrate snack – reduced energy intake at a subsequent meal by as much as 300 kilojoules.    Our guest, Dr Sharayah Carter (then early-career researcher with the University of South Australia) led the research study.    Key take-outs: Almonds naturally influence several appetite-regulating hormones,  including GLP-1. The protein, fibre, and healthy fats in nuts likely play a role in enhancing feelings of fullness. This research strengthens the evidence that nuts support weight management and reinforces the message that including them in a balanced diet beneficial and should be encouraged Access episode webpage: https://www.nutsforlife.com.au/resource/almonds-and-appetite-regulation-re-release/   Our guest Dr Sharayah Carter is now a lecturer and researcher in Human Biosciences/Nutrition and Dietetics at RMIT. With over a decade of clinical practice experience as an Accredited Practising Dietitian, she brings a wealth of practical knowledge to her academic role.   She completed her PhD at the University of South Australia investigating the effects of intermittent, compared to continuous, energy restriction in people with type 2 diabetes.    Sharayah is especially passionate about developing new ways of knowing in nutrition by using transdisciplinary methods that integrate science, culture, emotion and lived experience. Supporting resources Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: A randomised controlled trial https://link.springer.com/article/10.1007/s00394-022-03027-2 Almonds vs. carbohydrate snacks in an energy-restricted diet: Weight and cardiometabolic outcomes from a randomized trial https://onlinelibrary.wiley.com/doi/10.1002/oby.23860 Optimizing GLP-1 therapies for obesity and diabetes management https://www.sciencedirect.com/science/article/pii/S266736812500066X Why nuts are a smart food choice while taking GLP-1 medications https://www.nutsforlife.com.au/resource/why-nuts-are-a-smart-food-choice-while-taking-glp-1-medications/  Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn   Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

    20 min

  7. 23/10/2025

    Rethinking calories: The nuts and weight story

    Research shows that just 2% of Australians meet the 30g per day target for nuts.   And for many, concerns about their energy density and perceived weight gain are key barriers, despite decades of research showing no association between nut intake and increased weight. So, is it time to rethink how we talk about calories, energy balance, and health? In this episode, we speak with nutrition researcher and renowned storyteller, Tim Cassettari, to explore what nuts can teach us about energy balance and metabolic health. Drawing on new science and emerging thinking, Tim challenges the traditional 'calories in, calories out' model and explains why reading the nutrition label doesn't always tell the full story. Learn about the unique properties of nuts that influence satiety and body weight, and walk away with practical, evidence-backed messaging to support nut consumption and weight management. Key take-outs: ·       Higher nut consumption is clearly and significantly linked to lower weight ·       Energy balance is not linear – it's a complex system ·       The calorie value on the nutrition information panel overestimates the actual calories in nuts by up to 26% ·       Calorie quality is more important than calorie quantity Access episode webpage: https://www.nutsforlife.com.au/resource/episode-56-rethinking-calories-the-nuts-and-weight-story/  About today's guest Tim Cassettari is a storyteller and nutrition researcher at FOODiQ Global, challenging the rules, myths, and assumptions that shape how we think about food, health, and body weight. With 20+ peer-reviewed publications and national campaigns under his belt, he blends nutrition science with human psychology and systems-level thinking to uncover new patterns, provoke fresh perspectives, and inspire practical change. Tim doesn't just translate science - he rewires the conversation, making him a trusted and distinctive voice in modern nutrition. Supporting resources The truth about nuts and weight https://www.nutsforlife.com.au/resource/the-truth-about-nuts-and-weight/ How do nuts prevent weight gain? https://www.nutsforlife.com.au/resource/how-do-nuts-prevent-weight-gain/ Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials https://onlinelibrary.wiley.com/doi/10.1111/obr.13330 Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: admin@nutsforlife.com.au

    34 min

  8. 18/09/2025

    Nuts, seeds and heart health

    In recognition of World Heart Day (29 September), we're re-releasing a popular episode on the role of nuts and seeds in cardiovascular health, including the latest recommendations and implications for practice. At the time of recording in 2022, the New Zealand Heart Foundation had recently updated its position statement on nuts, seeds, and heart health. While now a couple of years old, the evidence underpinning these recommendations remains current and robust. Our guest, Lily Henderson (then National Nutrition Advisor at the New Zealand Heart Foundation) played a central role in developing the updated statement. She discusses the key findings and shares practical tips on how to include nuts and seeds in daily eating habits to support heart health, and to improve heart health outcomes. Key take-outs: ·       Nuts and seeds are an important part of a heart-healthy dietary pattern ·       Benefits to cholesterol are seen with as little as 15g of nuts a day ·       Enjoy nuts and seeds in forms as close to their natural form as possible, to provide crunch, texture and a heart health boost. Access episode webpage: https://www.nutsforlife.com.au/resource/nuts-seeds-and-heart-health-re-release/  About today's guest Lily Henderson has more than 15 years of experience working in public health as a registered dietitian in New Zealand, the United Kingdom and Australia. Her roles have included policy development, nutrition communications and advisory to a wide range of stakeholders. She is passionate about using the latest evidence to educate kiwis with simple and meaningful lifestyle messages. Supporting resources Nuts, seeds and heart health position statement https://assets.heartfoundation.org.nz/documents/nutrition/position-statements/nuts-and-seeds-position-statement.pdf Nuts and cardiovascular disease: What does the science say? https://www.nutsforlife.com.au/resource/nuts-and-cardiovascular-disease-what-does-the-science-say/ Fact sheet: Nuts and cardiovascular health https://www.nutsforlife.com.au/resource/nuts-and-heart-health/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

    29 min
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Ratings & Reviews

5
out of 5
2 Ratings

About

The podcast that keeps you up-to-date on all things nuts! Hosted by Nuts for Life Program Manager and Accredited Practising Dietitian Belinda Neville. Each month, Belinda talks with someone new – from nutrition experts and researchers to nut growers – to find out why there's so much to love about nuts! Host: Belinda Neville Connect: Contact us at admin@nutsforlife.com.au Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn

Information

  • Creator
    Nuts for Life
  • Years Active
    2020 - 2026
  • Episodes
    66
  • Rating
    Clean
  • Show Website
    The Healthy Handful

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