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- 6 days ago22 min
Eat the rainbow: what can food colour tell us?
When you're done with your weekly grocery shop, how colourful is your trolley?We know eating lots of fruits and vegetables is good for you, but colour could matter.Norman and Tegan discuss what gives fruit and veggies their hue and whether it's important when it comes to healthy eating.References:Phytonutrients: Paint your plate with the colours of the rainbowClinical Evidence of the Benefits of Phytonutrients in Human HealthcareEat a Rainbow – Nutrition AustraliaPhytochemicals: Principles and PracticeWhat’s the Difference Between Sweet Potatoes and Potatoes?Role of Phytonutrients in the Prevention and Treatment of Chronic Diseases: A Concrete ReviewMajor phytochemicals, their sources, active sites, and the related health benefitsEffect of Fruit and Vegetable Consumption on Human Health: An Update of the LiteratureAdding variety to your diet lowers disease risk. But what does variety mean?Which Colour of Bell Pepper Has Most Nutrients? If you enjoyed this episode, check these out!Should you be eating more fruit?Why Norman won't shut up about the Mediterranean dietWhat are the health benefits of coffee?
- 1 weeks ago23 min
Mouthwash: good or bad for you?
How much time does your oral hygiene routine take? You brush, floss, interdent, maybe even use a tongue scraper.Is using a mouthwash going to give you any additional benefit? Or could you be doing some harm?Norman and Tegan answer questions about the effectiveness of mouthwash, what it does to your oral microbiome and why there might be a link to blood pressure.References:Oral microbiome: Unveiling the fundamentals Effectiveness of Mouthwashes in Managing Oral Diseases and Conditions: Do They Have a Role?Effect of Adjunctive Use of Commercial Daily Mouthwashes on Periodontal Health: An Umbrella Review Effect of post-brushing mouthrinse solutions on salivary fluoride retentionMouthwash Effects on the Oral Microbiome: Are They Good, Bad, or Balanced?Effects of chlorhexidine and a polyherbal mouthwash on the oral microbiome and user satisfaction: a randomized controlled trial The Effects of Antimicrobial Mouthwashes on Systemic Disease: What Is the Evidence? Oral hygiene, mouthwash usage and cardiovascular mortality during 18.8 years of follow-upDoes Mouthwash Use Affect Oral Cancer Risk? A Comprehensive Systematic Review and Meta-Analysis An update on mouthwashes: advice for dental practitioners If you enjoyed this episode, check these out!Can flossing benefit more than your teeth?How risky is sharing a toothbrush?Should you opt for aluminium-free deodorant?
- 2 weeks ago22 min
Why wear a continuous glucose monitor?
Continuous glucose monitors, or CGMs, have transformed how people with diabetes manage their blood sugar.But in wellness circles, more and more people without diabetes are being encouraged to try these devices.Norman and Tegan get to the bottom of what these devices can actually tell you, and the potential harms.References:The wellness inspired rise of continuous glucose monitors for people without diabetes, including those with metabolic disorders – BMJ featuresContinuous glucose monitoring in non-diabetic populations: a systematic review of observational and interventional studies with meta-analysis Blood glucose monitoring devices: current consideration – Australian Prescriber The Use of Continuous Glucose Monitoring to Diagnose Stage 2 Type 1 DiabetesAssociations of continuous glucose monitor derived time in range and glycaemic variability with diet lifestyle and demographicsDifferent Glucose Variability in Women With Polycystic Ovary Syndrome With and Without Insulin Resistance: A Pilot StudyUnderstanding the benefits and psychological burdens of using continuous glucose monitoring for lifestyle change: A mixed-methods cross-sectional study Unintended Consequences: The Intersection of Diabetes Technology and Disordered Eating Risk If you enjoyed this episode, check these out!Should we all be taking fish oil?Tonsils, appendix, gallbladder: is anything actually useless?Should you wait to swim after eating?
- 3 weeks ago21 min
Are rest days from exercise necessary?
Not many people would argue that rest isn’t important, but how would you define a rest day?For an elite athlete a rest day could be going for a long walk. For your average person it could mean sitting on the couch.Norman and Tegan ask – why is rest important, and do you need it to make progress in the gym?References:'No pain, no gain' debunked: Why post-exercise soreness is not essential for building muscleSkeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodelingEffects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained MenThe time course for elevated muscle protein synthesis following heavy resistance exercise Recovery and Performance in Sport: Consensus Statement Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells Nonconsecutive versus consecutive-day resistance training in recreationally trained subjects Fatigue, pain, and the recovery of neuromuscular function after consecutive days of full-body resistance exercise in trained men Effects of Consecutive Days of Exercise and Recovery on Muscle Mechanical Function How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury If you enjoyed this episode, check these out!Is retirement bad for you?Do the benefits of creatine go beyond the gym?Diet vs exercise: which is more important?
- Aug 18, 202618 min
What has your nose got to do with sleep?
Have you ever spritzed your pillow with lavender and wondered, is this actually doing anything?There are some surprising ways that smells can affect sleep, and it might have something to do with how our brains work.Norman and Tegan discuss how smells, good and bad, could affect your nightly snooze.References:From antiquity to modern hygiene: the archaeological and medicinal legacy of lavender as a promising antimicrobial agentLavender and sleep: A systematic review of the evidence How Smell Affects Your Sleep – Sleep Foundation Reciprocal relationships between sleep and smell Subjectively intense odor does not affect dream emotions during rapid eye movement sleep Nocturnal exposure to a preferred ambient scent does not affect dream emotionality or post-sleep core affect valence in young adults Olfactory Aversive Conditioning during Sleep Reduces Cigarette-Smoking BehaviorIf you enjoyed this episode, check these out!Is farting a sign your gut microbiome is happy?Is melatonin the answer to a good night's sleep?Is a vibration plate worth the cost?
- Aug 11, 202620 min
Why do we cry?
Do you feel better after a good cry, or do you feel worse than ever?There can be a lot to cry about, good or bad: a break-up, a milestone, a tragedy, a sappy movie.Norman and Tegan discuss why we evolved to cry, and the purpose it serves as we get older.References:The Riddle of Human Emotional Crying: A Challenge for Emotion ResearchersThe neurobiology of human cryingEmotional expression in human and non-human great apesUltra-processed food intake, cognitive function, and dementia risk: A cross-sectional study of middle-aged and older Australian adultsIf you enjoyed this episode, check these out!Butter vs margarine: what's better for you?How much protein do you REALLY need?Why is yawning contagious?
- Aug 4, 202624 min
What is ultra-processed food?
You might be hearing a lot about ultra-processed foods, or UPFs, and how we should all be avoiding them.But you might be struggling with figuring out what exactly IS an ultra-processed food. Sweetened drinks, sure. What about bread? Yoghurt?Norman and Tegan unpack why it isn’t a simple question, and where the evidence stands on the health consequences.References:Ultra-Processed Foods and Human Health - The Lancet seriesDiet quality and processed foods – Food Standards Australia and New Zealand Most of the Foods We Eat Are Ultra-Processed. Are They All Unhealthy? - Johns Hopkins Bloomberg School of Public Health Trends of obesity and underweight in older children and adolescents in the United States, Brazil, China, and RussiaUltra-processed products are becoming dominant in the global food systemThe UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processingUltra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food IntakeThe collapse of the food matrix: how ultra-processed foods impact satiety and metabolism by altering physical structure beyond nutrient composition If you enjoyed this episode, check these out!Is gluten really the enemy?Why is everyone suddenly talking about seed oils?Why Norman won't shut up about the Mediterranean diet
- Jul 28, 202623 min
Body hair removal: healthy or not?
The modification and removal of body hair has been going on for centuries, but our reasons for it have evolved.Some believe it’s more hygienic to remove, others argue it’s against our nature to be so hairless.Norman and Tegan trim the evidence on body hair: leg, armpit, pubic and even inside your nose.References:Trends in body hair removal as depicted through artGetting plucked: the history of hair removal - ABCEffects of pubic hair grooming on women’s sexual health: a systematic review and meta-analysisBare necessity? Public health implications of removing pubic hairEffect of Physical and Chemical Hair Removal Methods on Skin Barrier Function in vitro: Consequences for a Hydrophilic Model PermeantUsing the Hair Removal Laser in the Axillary Region and its Effect on Normal Microbial FloraShaving of axillary hair has only a transient effect on perceived body odor pleasantnessCadaver research leads to prestigious science award - the Science ShowDoes nasal hair (vibrissae) density affect the risk of developing asthma in patients with seasonal rhinitis?6 ways to remove unwanted hair - American Association of DermatologyIf you enjoyed this episode, check these out!Do the benefits of creatine go beyond the gym?Does magnesium work against muscle cramps?Which hair loss treatments actually work?
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