Thinking Nutrition Dr Tim Crowe

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 podcast
Review of colourful pigments in fruits and vegetables and health https://www.mdpi.com/1420-3049/27/13/4061/htmEpisode 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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Twitter: CroweTim

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 podcast
Effects 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 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

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 podcast
AIS fact sheet on BCAAs https://www.ais.gov.au/__data/assets/pdf_file/0013/1000417/36182_Supplements-fact-sheets_BCAA-v4.pdfEpisode 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

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 podcast
SMILES 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 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

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/35369064IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439Episode 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

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 podcast
Low-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 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