9 Minutes to Better Health with Dr Nick Fuller – Details, episodes & analysis

That’s a wrap on season 1. Thank you everyone for listening to the show. Stay tuned for season 2 coming soon!

For more help on your health and weight loss journey, check out the IWL award-winning program found here: https://intervalweightloss.com/

For advice on what to eat and how to eat throughout the day, check out this 1-minute video: https://www.youtube.com/watch?v=Ru_YiyHTRPA

For resistance training circuits you can do in the comfort of your own home, check out these 30-minute workouts here:  https://youtu.be/n9qYzjLY9G4

For better sleep, follow these simple tips: https://youtu.be/JPRIzMUhPMo

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Dr Nick Fuller is a Leading Obesity Expert at the University of Sydney and Royal Prince Alfred Hospital, and the founder of the IWL program: https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/nick-fuller

He holds the following qualifications:

Doctor of Philosophy (Ph.D.), Obesity Treatment - The University of Sydney

Bachelors Degree, Human Movement & Sports Science - University of Technology, Sydney

Masters Degree, Nutrition & Dietetics - The University of Sydney

What we eat and how we eat is a large part of the obesity problem and the growing waistlines we see today. It’s very hard to resist the foods we love and there are very good reasons as to why. First, there’s the food manufacturers themselves that have an uncanny ability to create food that smells, tastes, and looks delicious. But it’s not just the crafty work of the food manufacturers, we also have our ancestors to thank. As hunter gatherers we evolved to seek out high energy, nutrient dense foods, which gave us best bang for our buck. Food wasn’t always available, and it was hard to come by, so we gouged when it was available. Fast forward to today’s environment - our genes haven’t changed but our food environment has. The added fat, salt and sugars in these processed foods trigger addictive-like eating behaviours.

How do you prevent the cravings? And how do you prevent the associated weight gain that comes with your favourite foods? Join Dr Nick as he takes you on a deep dive into the studies to find out.

Relevant studies and resources can be found here:

https://intervalweightloss.com/articles/top-7-tips-for-preventing-comfort-eating-during-covid-19

https://www.sciencedirect.com/science/article/pii/S0149763414002140

For more help on your health and weight loss journey, check out the IWL award-winning program found here: https://intervalweightloss.com/

For advice on what to eat and how to eat throughout the day, check out this 1-minute video: https://www.youtube.com/watch?v=Ru_YiyHTRPA

For resistance training circuits you can do in the comfort of your own home, check out these 30-minute workouts here:  https://youtu.be/n9qYzjLY9G4

For better sleep, follow these simple tips: https://youtu.be/JPRIzMUhPMo

---------------

Dr Nick Fuller is a Leading Obesity Expert at the University of Sydney and Royal Prince Alfred Hospital, and the founder of the IWL program: https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/nick-fuller

He holds the following qualifications:

Doctor of Philosophy (Ph.D.), Obesity Treatment - The University of Sydney

Bachelors Degree, Human Movement & Sports Science - University of Technology, Sydney

Masters Degree, Nutrition & Dietetics - The University of Sydney

This is a topic that is relevant to all of you, if not now, it will be in years to come. And that’s because we are an ageing population. By 2051, nearly 25% of the population will be over 65 years and 5% will be over 85 years. There are many considerations as we age but one of the most important is lifestyle, particularly diet. As you become older, your diet needs are different to when you were younger because your body stops working as well as it once did. For example, it’s not as good at producing the hormones and enzymes that are required to absorb the nutrients from the food you eat. Consequently, you become more susceptible to nutritional deficiencies and the poor health outcomes that follow.

There is no debating that preventative health strategies (for example, a healthy diet and a healthy weight) that are adopted in early life have the greatest effect on preventing disease, but as discussed in this week's podcast, you’ll also improve your health, reduce your risk of disease, improve your quality of life and reduce your risk of dying early, through the adoption of healthy eating in later life (i.e. over the age of 65).

So, what parts of your diet do you need to focus on as you age? Join Dr Nick as he takes you on a deep dive into the science to find out. 

Relevant studies and resources can be found here:

https://www.sciencedirect.com/science/article/abs/pii/S0889855321005070

https://www.annualreviews.org/doi/abs/10.1146/annurev.nu.07.070187.000323?journalCode=nutr

https://www.tandfonline.com/doi/abs/10.1300/J052v01n02_05

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1747-0080.2007.00204.x

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/

https://pubmed.ncbi.nlm.nih.gov/15640513/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4399494/

https://synapse.koreamed.org/articles/1059788

For more help on your health and weight loss journey, check out the IWL award-winning program found here: https://intervalweightloss.com/

For advice on what to eat and how to eat throughout the day, check out this 1-minute video: https://www.youtube.com/watch?v=Ru_YiyHTRPA

For resistance training circuits you can do in the comfort of your own home, check out these 30-minute workouts here:  https://youtu.be/n9qYzjLY9G4

---------------

Dr Nick Fuller is a Leading Obesity Expert at the University  of Sydney and Royal Prince Alfred Hospital, and the founder of the IWL program: https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/nick-fuller

He holds the following qualifications:

Doctor of Philosophy (Ph.D.), Obesity Treatment - The University of Sydney

Bachelors Degree, Human Movement & Sports Science - University of Technology, Sydney

Masters Degree, Nutrition & Dietetics - The University of Sydney

There’s intense debate about what type of diet is most effective for weight loss — those with a focus on protein, those that emphasize carbohydrates, or those that focus on fat – and its been going on for decades.

But what we’re particularly interested in today’s podcast is carbs. For decades we’ve been told to stay away from them. Originating in the 1970s with the evolution of the Atkins Diet, this has since morphed into our well-known diets, for example, Paleo and Keto, which advocate the cutting of carbs.

BUT are carbs bad for your waistline and health? Will they hinder your weight loss journey? And should you be cutting them from the evening meal?

Join Dr Nick as he takes you on a deep dive into the science to answer all these questions.

Relevant studies and resources can be found here:

https://www.nejm.org/doi/full/10.1056/NEJMoa0804748

https://www.nature.com/articles/0800867

https://www.nejm.org/doi/full/10.1056/nejmoa022207

For more help on your health and weight loss journey, check out the IWL award-winning program found here: https://intervalweightloss.com/

---------------

Dr Nick Fuller is a Leading Obesity Expert at the University of Sydney and Royal Prince Alfred Hospital, and the founder of the IWL  program: https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/nick-fuller

He holds the following qualifications:

Doctor of Philosophy (Ph.D.), Obesity Treatment - The University of Sydney

Bachelors Degree, Human Movement & Sports Science - University of Technology, Sydney

Masters Degree, Nutrition & Dietetics - The University of Sydney

Coffee is one of the most popular beverages worldwide and recent estimates suggest that more than 50 million cups of coffee are consumed daily, worldwide. There’s a lot of research to show that it does more than just wake us up – coffee doesn’t just contain caffeine, it’s also packed with nutrients, such as antioxidants, which are good for our health. It's also stated to have weight loss benefits. BUT, does coffee or caffeine help us burn more fat? Will it speed up your metabolism? And will it help you on your weight loss journey?

Join Dr Nick as he takes you on a deep dive into the science to answer all these questions.

Relevant studies and resources can be found here:

https://pubmed.ncbi.nlm.nih.gov/7369170/

https://pubmed.ncbi.nlm.nih.gov/30335479/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628169/

https://pubmed.ncbi.nlm.nih.gov/31891374/

https://pubmed.ncbi.nlm.nih.gov/18035001/

https://www.mdpi.com/2072-6643/11/7/1617

For more help on your health and weight loss journey, check out the IWL award-winning program found here: https://intervalweightloss.com/

---------------

Dr Nick Fuller is a Leading Obesity Expert at the University of Sydney and Royal Prince Alfred Hospital, and the founder of the IWL  program: https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/nick-fuller

He holds the following qualifications:

Doctor of Philosophy (Ph.D.), Obesity Treatment - The University of Sydney

Bachelors Degree, Human Movement & Sports Science - University of Technology, Sydney

Masters Degree, Nutrition & Dietetics - The University of Sydney

Dairy products are made from cow’s milk. Cow’s milk contains approximately 87% water, 4.6% lactose (carbohydrate), 3.4% protein, 0.8% minerals (e.g. calcium, magnesium, potassium) and 0.1% vitamins. It’s also a source of fat (4.2%) which is predominantly saturated and consequently it's one of the biggest contributors to saturated fat in our diet. In fact, it contributes to approximately one-fifth of total saturated fat intake consumed which is where the potential problem lies. Because one of the biggest risk factors for heart disease is saturated fat intake as it increases our bad cholesterol level (otherwise known as our LDL or low-density lipoprotein cholesterol). 

BUT are all saturated fats equal? Is it OK to have full fat dairy or do you need to be sticking to skim or low fat dairy? And is dairy going to make you fat?

Join Dr Nick as he takes you on a deep dive into the science to answer all these questions.

Relevant studies and resources can be found here:

https://link.springer.com/article/10.1007/s11886-020-1263-0

https://link.springer.com/article/10.1007/s11883-022-00984-1

https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1736509

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5402021/

https://pubmed.ncbi.nlm.nih.gov/25740747/

https://academic.oup.com/nutritionreviews/article/78/11/901/5816313?login=true

https://pubmed.ncbi.nlm.nih.gov/36047956/

For a short 1 minute explainer on which milk is best, including dairy alternatives, make sure to check out our YouTube video found here: https://www.youtube.com/watch?v=UuoF4PSwSAc&list=PL-ut39K0QUW0A81p_FyAvg5AYFQnS2rjI&index=4

For more help on your health and weight loss journey, check out the IWL award-winning program found here: https://intervalweightloss.com/

---------------

Dr Nick Fuller is a Leading Obesity Expert at the University of Sydney and Royal Prince Alfred Hospital, and the founder of the IWL  program: https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/nick-fuller

He holds the following qualifications:

Doctor of Philosophy (Ph.D.), Obesity Treatment - The University of Sydney

Bachelors Degree, Human Movement & Sports Science - University of Technology, Sydney

Masters Degree, Nutrition & Dietetics - The University of Sydney

Almost all physiological and biochemical processes within the human body follow a circadian rhythm. So, what's the best time to exercise for maximum reward? What time should you exercise to lose weight? When do you burn more fat while exercising?

Join Dr Nick as he takes you on a deep dive into the science to answer all these questions. 

This chat will also see you get off the couch with his simple tips to get moving and stay active.

Relevant studies and resources can be found here:

https://journals.lww.com/nsca-jscr/Fulltext/2012/07000/The_Effect_of_Training_at_a_Specific_Time_of_Day_.33.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761508/

https://link.springer.com/article/10.2165/00007256-199520050-00004

https://www.tandfonline.com/doi/full/10.3109/07420521003778773

https://cdnsciencepub.com/doi/10.1139/apnm-2013-0140#.XpXjYshKhPZ

https://www.tandfonline.com/doi/full/10.1080/09291016.2013.805909

For more help on your health and weight loss journey, check out the IWL award-winning program found here: https://intervalweightloss.com/

For free exercise sessions you can do in the comfort of your own home, make sure to check out our YouTube channel found here: https://www.youtube.com/watch?v=H9EJKq7PysY&list=PL-ut39K0QUW3groVs9rY5wtmYyJkWpljp&index=28

---------------

Dr Nick Fuller is a Leading Obesity Expert at the University of Sydney and Royal Prince Alfred Hospital, and the founder of the IWL  program: https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/nick-fuller

He holds the following qualifications:

Doctor of Philosophy (Ph.D.), Obesity Treatment - The University of Sydney

Bachelors Degree, Human Movement & Sports Science - University of Technology, Sydney

Masters Degree, Nutrition & Dietetics - The University of Sydney

The advice on eggs has changed considerably over the past several decades leading to much consumer confusion. One minute they're on the menu, the next they're not. 

But are eggs bad for us? Do they increase our cholesterol intake? Should we be limiting our intake? And how many is too many?

Join Dr Nick as he takes you on a deep dive into the science and explains why there’s been so much confusion over the past several decades when it comes to eggs.

Relevant studies and resources can be found here:

https://pubmed.ncbi.nlm.nih.gov/7124663/

https://pubmed.ncbi.nlm.nih.gov/18400720/

https://pubmed.ncbi.nlm.nih.gov/26404366/

https://pubmed.ncbi.nlm.nih.gov/21134328/

https://academic.oup.com/ajcn/article/98/1/146/4578315 

https://academic.oup.com/ajcn/article/107/6/921/4992612

For more help on your health and weight loss journey, check out the IWL award-winning program found here: https://intervalweightloss.com/

---------------

Dr Nick Fuller is a Leading Obesity Expert at the University  of Sydney and Royal Prince Alfred Hospital, and the founder of the IWL program: https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/nick-fuller

He holds the following qualifications:

Doctor of Philosophy (Ph.D.), Obesity Treatment - The University of Sydney

Bachelors Degree, Human Movement & Sports Science - University of Technology, Sydney

Masters Degree, Nutrition & Dietetics - The University of Sydney

The number of people struggling with their weight has doubled since 1980 – If we look at Australia, for example, approximately 2 in 3 people are now considered overweight. Consequently, we turn to diets, often spruiked by big-names celebrities to lose weight, and many of these diets promote eating little in the morning or skipping breakfast entirely. Intermittent fasting is the current fad we are all talking about, and it often means breakfast is the first to be scrapped from the menu in an attempt to cut calories from the diet and shorten the eating window throughout the day. 

Should you be skipping breakfast? Does it matter how much you eat at each meal? And should you eat your evening meal before 6pm?

Join Dr Nick as he takes you on a deep dive into the literature to find out all the answers.

Relevant studies and resources can be found here:

https://www.nature.com/articles/ijo2014182

https://www.nature.com/articles/ijo2015138

https://academic.oup.com/ajcn/article/50/5/908/4695451

https://www.sciencedirect.com/science/article/pii/S1871403X1100007X

https://aspenjournals.onlinelibrary.wiley.com/doi/full/10.1177/0148607113482331

https://pubmed.ncbi.nlm.nih.gov/32073608/

For more help on your health and weight loss journey, check out the IWL award-winning program found here: https://intervalweightloss.com/

---------------

Dr Nick Fuller is a Leading Obesity Expert at the University  of Sydney and Royal Prince Alfred Hospital, and the founder of the IWL program: https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/nick-fuller

He holds the following qualifications:

Doctor of Philosophy (Ph.D.), Obesity Treatment - The University of Sydney

Bachelors Degree, Human Movement & Sports Science - University of Technology, Sydney

Masters Degree, Nutrition & Dietetics - The University of Sydney

When it comes to weight loss supplements and pills, there's no shortage of them on the market. These are products that you can buy off the shelf in a pharmacy, supermarket and even some convenience stores. However, the biggest issue is that unlike pharmaceutical drugs, evidence for a weight loss pills safety and how effective it is, is not required before it hits the market. The owners of these supplements are only required to hold, but not necessarily produce, evidence substantiating their claims. 

Join Dr Nick as he takes you on a deep dive into the literature to find out which pills actually do what they say.

Relevant studies and resources can be found here:

https://pubmed.ncbi.nlm.nih.gov/33976376/

https://pubmed.ncbi.nlm.nih.gov/31984610/

For more help on your health and weight loss journey, check out the IWL award-winning program found here: https://intervalweightloss.com/

---------------

Dr Nick Fuller is a Leading Obesity Expert at the University of Sydney and Royal Prince Alfred Hospital, and the founder of the IWL  program: https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/nick-fuller

He holds the following qualifications:

Doctor of Philosophy (Ph.D.), Obesity Treatment - The University of Sydney

Bachelors Degree, Human Movement & Sports Science - University of Technology, Sydney

Masters Degree, Nutrition & Dietetics - The University of Sydney