Should you eat meat before you sleep? Before or after you work out? How much protein should you be having every day? What are the best eco-friendly protein sources? Should babies be on a vegan diet? Professor Mikael Fogelholm from University of Helsinki clears up protein nutritional myths and more on this episode of Well, Actually. You can find Mikael on Twitter @MikaelFogelholm.0:00 Introduction0:48 Who's Mikael Fogelholm?1:36 Recommended daily protein intake3:59 Consuming too much protein?5:13 Different amino acids from different protein sources5:56 Best protein source6:21 Essential amino acids missing from grains and pulses7:03 Vegan protein nutrition myths9:15 How proteins break down in the body11:21 High protein intake is bad for kidneys?14:39 Side effects of too little protein16:39 Should babies be on vegan diet?18:46 Protein powder supplements20:19 Does protein powder really help you bulk up?22:42 Post work-out recovery: protein intake24:07 Post work-out recovery: protein shakes24:44 Does protein powder cause kidney stones?27:50 The best time to take protein29:09 Is it okay to eat meat before you sleep?31:32 Why is fish and meat separated in Finnish food pyramid?35:16 Why do dietary guidelines limit red meat and processed meat?39:02 The sustainability of red meat40:03 Is organic meat really more sustainable?42:19 How to calculate the sustainability of different protein sources45:24 Can you balance your health with the environment?46:48 Where to find Mikael online47:29 End of Season OneCopyright 2019 European Food Information Council (EUFIC)

Well, Actually

05 - Protein Intake & Sustainability | Prof Mikael Fogelholm

Do you get enough fiber in your diet? Are you getting too much fiber? What happens if you have too little or too much dietary fiber? How often should you be passing stool? Prof Joanne L. Slavin answers all this and more on this episode of Well, Actually. You can find Joanne at University of Minnesota and can email her at jslavin@umn.edu. Copyright 2019 European Food Information Council (EUFIC)0:00 Introduction2:13 28g of dietary fiber per day2:22 What is dietary fiber?3:01 Where does fiber come from?3:40 Why do we need dietary fiber?4:25 Different fibers have different roles5:18 Dietary soluble vs insoluble fiber7:34 Do we break down fiber?7:59 Are fibers really calorie free?9:46 Recommended daily fiber intake12:06 Tolerance issues with high fiber diet13:03 Fiber rich foods14:46 Best high fiber breakfast15:24 Lowering glycemic index of potatoes16:38 Side effects of high fiber diet 17:05 Too much fiber? Dose matters17:51 Eat whole foods to keep fiber form18:58 Why dietary fiber causes gas21:52 Benefits of fermented foods 23:23 Proteins and sugar alcohols cause other sensitivities 23:52 Benefits of low FODmap diet 25:05 What are isolated dietary fibers?26:11 Examples of soluble dietary fibers (gums)26:48 Science can help change isolated fibers to lower sensitivities 28:39 Gluten sensitivities: Bread in Europe vs U.S.31:06 Talk to your practitioner about your sensitivities 31:56 Do fiber supplements work?34:15 Side effects of fiber supplements36:53 Advantages & disadvantages of wholegrains38:02 Fiber impacts weight loss?41:06 Fiber lowers risk of heart disease, high blood pressure and diverticular disease41:55 Fiber & the gut microbiota43:21 Where to find Joanne online

04 - Dietary Fibers & Recommendations | Prof Joanne Slavin

Why do you feel bloated? Which foods can make you feel bloated? And most importantly, what can you do about it? Dr Megan Rossi joins us on this episode of Well, Actually. She talks about things like gut health, irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), dietary remedies, kefir vs kombucha, differences in added sugar vs fruit sugar and more. You can find Megan on Instagram, Facebook and Twitter as @theguthealthdoctor, or on her website at http://www.drmeganrossi.com/. 0:00 Introduction1:04 Who is Dr Megan Rossi4:28 Why gut health is so important5:47 Common gut problems 6:42 Gut problems: men vs women7:42 Irritable bowel syndrome (IBS) symptoms9:54 Causes of IBS11:31 Can you cure IBS? 12:53 What is SIBO?15:30 SIBO treatments 15:59 Foods that trigger IBS & SIBO16:29 IBS & SIBO: Low FODmap Diet Helps?18:53 Importance of gut microbes19:41 Is SIBO hereditary?20:25 Prebiotics/probiotics effect on SIBO 22:37 Improving gut health with diet23:50 Which foods have more fiber?25:14 Different foods have different fibers25:43 Benefits of fermented foods 27:46 Kefir vs Kombucha: What’s the difference? 31:40 How to make kombucha 33:27 Water-based kefir? 33:45 Benefits of kefir & kombucha 34:41 When to start taking probiotics/prebiotics37:42 Too much probiotics/prebiotics? 39:02 Sugars effect on gut sensitivity 39:48 Sucrose vs fructose 40:48 Negative effects of too many fruits/fructose 43:03 Why you should eat fruit43:49 Different fruits have different sugars 45:17 More ways to improve your gut health46:06 Where to find Megan online Copyright 2019 European Food Information Council (EUFIC)

03 - Gut Health & Issues | Dr Megan Rossi

Do prebiotics and probiotics really work? Which foods naturally contain prebiotics and probiotics? How can good bacteria help gut problems like irritable bowel syndrome (IBS)? Do prebiotics and probiotics actually cause ‘brain fog’? Professor Glenn Gibson joins us on this episode of Well, Actually, sharing with us all about pre/probiotics. Listen in to find out how they can help improve your gut health, skin and possibly even cognitive function. Learn more on gut health with ISAPP (International Scientific Association for Probiotics and Prebiotics) https://isappscience.org/.00:00 Intro03:34 How much bacteria is in the human body?04:47 What are prebiotics and probiotics?05:57 How do prebiotics and probiotics work together?06:30 Foods that contain prebiotics or probiotics (GOS, Galacto-Oligosaccharide; FOS, Fructo-Oligosaccharide or inulin) 08:36 Can prebiotics also feed bad bacteria?10:10 How do you lose good bacteria in your body?12:42 Which type of bacteria produces gas in your gut?13:42 What is irritable bowel syndrome?16:24 The Low FODMap diet18:13 How to increase good bacteria through food20:01 How long does it take for prebiotics to increase good bacteria in your gut?21:07 How to spot prebiotics on nutritional ingredients list (GOS, Galacto-Oligosaccharide; FOS, Fructo-Oligosaccharide or inulin) 23:53 Prebiotics & probiotics can improve the skin?27:35 Are prebiotics & probiotics safe for children?28:25 Why you should take probiotics after intaking antibiotics30:03 Role of prebiotics & probiotics in small and large intestine32:12 Is it possible to take too much prebiotics or probiotics?32:31 Best strains of probiotics (Lactobacillus Plantarum, Lactobacillus Rhamnosus, Lactobacillus acidophilus, Bifidobacterium Infantis, Bifidobacterium Longum, Bifidobacterium Breve, Lactobacillus Casei, Lactobacillus gasseri) 36:38 What happens when you stop taking prebiotics and probiotics?37:35 Negative side effects of prebiotics and probiotics?37:47 What time of day you should take prebiotics or probiotics39:52 Don't cook your probiotics41:47 Can prebiotics or probiotics cause brainfog?43:25 Prebiotics/probiotics have an effect on cognitive function45:18 Where to find more information on prebiotics and probiotics46:24 CreditsCopyright 2019 European Food Information Council (EUFIC)https://www.eufic.org

02 - Probiotics & Prebiotics | Prof Glenn Gisbon

Iron is essential for your body to function. Some symptoms of iron deficiency include hair loss and fatigue, but what else? How can you raise your iron levels? Which foods have iron? Can iron supplements cause bowel cancer? Dr. Dora Pereira, Cambridge University's "Iron Lady", answers all these questions and more in this episode of Well, Actually.0:00 Intro0:42 Experiencing iron deficiency1:15 Easy ways to check if you’re iron deficient3:39 What is iron? Why does the body need it? How does it work? 4:38 How much iron does the body need daily?5:30 Eating to reach daily iron levels 6:35 Which foods have iron naturally7:17 Iron fortified foods: Do they really help?8:49 People at high risks for iron deficiency9:10 Children and iron deficiency10:35 Vegans/vegetarians recommendations12:11 Foods that prevent vs. help iron absorption18:57 Why does the body even lack iron in the first place?20:26 Short-term effects of iron deficiency24:01 Long-term effects of iron deficiency: anemia 26:24 Restoring your depleted iron storage27:24 Iron supplements dosage recommendations 29:42 Side effects of iron supplements31:50 Risk of overdosing on iron (children and adults)?34:01 True/False: Iron supplements cause bowel cancer36:37 A global issue37:22 Low-income countries & iron supplements39:00 Iron deficiency: Pregnancy complications/maternal death 40:41 Problem with normal iron supplements in Gambia 41:24 Effect of infections on iron supplements intake43:37 Hope for iron supplements?44:33 New iron supplements with minimal side effects? 46:22 Credits

01 - Iron Deficiency & Nutrition | Dr Dora Pereira

What was the last thing you read in the news about which foods you should avoid because they cause cancer? Or what foods you should eat to cure your cancer? And, which of those things were actually true? There are so many exaggerated nutritional and health claims floating around the media space. Some of them can be pretty scary.“I don’t want to eat something that might cause cancer.” Other times they can make huge promises or give false hope. “Wait, if I drink this then my skin will be clear forever and ever?” So, how do you separate fact from fiction? And what’s really good for your health and nutrition?My name is Jane Alice Liu, and I am the Communications Officer for the European Food Information Council. We created this podcast to bring you real experts on real health and nutrition news. We explore exaggerated media claims and talk with experts on what is actually scientifically supported. In our first season of Well, Actually, we talk about things like iron supplements, how much iron you should be taking in, fibre, probiotics, prebiotics, gut health, protein intake and more. We chat with professors from University of Cambridge, dieticians, and other experts around the world. So, listen in for the latest research so you can be confident about making the right choices for your health. Don’t forget to subscribe and let us know what health and nutrition topics you want to hear more about. We bring you Well, Actually.

00 - Pilot (Trailer)

Real experts on real health and nutrition news. Listen in for the latest research so you can be confident making the right choices for your health.

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Well, Actually

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