Welcome to What About Porridge
The podcast where we get stuck into the world of health and nutrition, one fascinating topic at a time.
Hosted by Ed, the (slightly) above average “layman” who’s trying to make sense of it all, and Ben, our resident nutritional therapist.
Episode 4: Listener Mail, covering nettles, perimenopause, dark chocolate, RCTs and the 12 areas to focus on for maximum healthspan and lifespan
In this episode we open up the mailbag and tackle the backlog of questions from our listeners.
We do our best to explain what it means to be “chronically healthy” and resilient, or anti-fragile. We discuss randomised controlled trials (RCTs), and how to use the strongest evidence to navigate the field of nutrition.
We also explain why nettles are NOT a “highly bioavailable source of iron”, but that dark chocolate with 70% cocoa content IS sufficient to reap the health benefits, and here both Chococo and Cocoa Runners get praised for their high quality chocolate.
Then we cover how to eat healthily if you’re time poor or budget restrained, the benefits of nicotinamide mononucleotide (NMN) and NAD+ supplements, and we give some advice for women approaching perimenopause - mentioning Dr Sara Gottfried and Lara Briden [article: The Power of Magnesium in Perimenopause] who are experts in this area.
And finally we lay out the 12 areas to focus on if you want to be healthy and live a long time, which are:
Diet
Sleep
Exercise (resistance training and cardiovascular fitness)
Movement (the need to limit sedentary behaviour)
Stress management
Toxic exposure (the need to avoid toxins or food components that are actively harmful)
Sunlight exposure (the right dose to get the benefits but not the harms)
Social support
Factors that influence the gut microbiome
Play
Time spent in nature
And your system of thoughts and beliefs
The book Outlive: The Science and Art of Longevity, also gets mentioned and is highly recommended for those pursuing greater healthspan and lifespan.
Photo by Elena Leya on Unsplash.
Episode 3: What should we eat?
In this episode we attempt to answer the question "what should we eat?” and lay out of set of principles for an optimum diet (see abridged list below).
We also walk listeners through a 1-day optimum meal plan that meets all nutrient targets, apart from vitamin D.
We also dive into the real life case of Jemima, a 37 year old with gut problems and low energy, and discuss how we identified and resolved the root causes of her problems.
Principles for an optimum diet
Base your diet around the most nutrient-dense foods.
Eat, whole, minimally processed foods.
Eat wild-caught fish, and meat from grass-fed animals.
Eat “nose-to-tail” and include organ meat, because it's by far the most nutrient-dense class of food.
Prioritise freshness and eat organic vegetables to increase antioxidant intake and minimise toxins like pesticide residues.
Eat and cook with healthy fats.
Eat foods that are in season.
Get regular doses of sunshine to get vitamin D (but supplement with it wisely).
Include full-fat dairy products (if you tolerate them).
Avoid grains, or at least don’t make grains a staple food.
Support gut health by eating fermented foods (if you tolerate them).
Hydrate as needed with clean water.
And don’t take it for granted that the best way to eat is to have 3 meals a day + snacks.
Experiment to find what works for you, listening to your body for clues.
Photo by Lily Banse on Unsplash.
Episode 2: Should You Eat Porridge?
In this episode we discuss porridge and whether you should eat it as a regular part of a healthy diet.
We analyse the nutrient content of porridge, discuss the metabolic effects of a diet high in carbohydrates, and we dive into the case of 35 year old Robert whose symptoms include low energy and weight gain.
Photo by Melissa Belanger on Unsplash.
Episode 1: Why We Eat
In this episode we discuss why we eat and what happens if we get it wrong!
We cover everything from macro and micro nutrients, to common signs and symptoms of nutrient deficiencies, and we dive into the case of 46 year old Diana whose symptoms include chronic acne rosacea, brain fog, and low energy.
Photo by Pablo Merchán Montes on Unsplash.
Products mentioned on the podcast
Vitamin D testing: At-home, finger prick blood test using Thriva.
Vitamin D supplement with K2: Thorne Vitamin D/ K2.
Diet tracking and nutrition analysis: Cronometer.
Unrefined mineral sea salt: Baja Gold.
Photo by Francesca Grima on Unsplash.