Thinking Nutrition

Dr Tim Crowe

Thinking Nutrition is all about presenting the latest nutrition research in plain language and then translating this into what it means for your health. Dr Tim Crowe is a career nutrition research scientist and an Advanced Accredited Practising Dietitian. Tim has over 30 years of research and teaching experience in the university and public health sectors, covering areas of basic laboratory research, clinical nutrition trials and public health nutrition. He now works chiefly as a freelance health and medical writer and science communicator.

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#141
Monday · 23 min
Beyond soreness: the keys to smarter recovery nutrition
If you've ever necked a protein shake the second you walk out of the gym to start building new muscle, taken on extra carbohydrate to help refuel muscles, or reached for a supplement promoted for its anti-inflammatory benefits the day after leg day because you're limping down the stairs, then you're following standard advice about exercise recovery and adaptation. But a new scientific review has pulled together research on exercise recovery nutrition, and it's arguing that there could be some benefit in thinking about things a little differently. The simple premise is that recovery nutrition should match the next athletic demand, rather than simply minimising soreness. In this episode, I walk you through what is termed "recovery-adaptation coupling", and outline what it could mean for how you eat around your training and recovery and what types of supplements could be worth considering. Links referred to in the podcast Nutritional strategies for recovery–adaptation coupling after exercise https://pmc.ncbi.nlm.nih.gov/articles/PMC13468400 AIS Sports Supplement Framework https://www.ausport.gov.au/ais/nutrition/supplements Episode 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 X CroweTim
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#140
June 1 · 11 min
Tea, L‑theanine and a calmer mind
After water, tea is the most popular drink in the world. We turn to it for comfort, for a break in the day, and increasingly, for its claimed mood‑calming powers. Scroll through social media and you’ll find no shortage of claims that tea, or more so one of its bioactive compounds called L‑theanine, are a natural answer to stress and anxiety. In this podcast episode, I take a closer look at those claims through the lens of a new review that pulled together clinical trials on green tea, its key bioactive compounds, and mood with a particular focus on L‑theanine and anxiety. Links referred to in the podcast Thinking Nutrition podcast episode 12 on tea and health https://thinkingnutrition.buzzsprout.com/808853/episodes/3156961-drink-tea-and-carry-on Systematic review on tea and its effects on mood https://pubmed.ncbi.nlm.nih.gov/40722728 Episode 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 X CroweTim
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#139
March 16 · 13 min
How berries help build a better brain
One of the best guides to food variety is colour. And for colour, there’s a group of natural plant chemicals called anthocyanins that are getting a lot of attention for their potential benefits on the brain. Anthocyanins are the pigments that give red, purple, and blue plants their rich colouring – they literally put the ‘blue’ into blueberries. A few years back on this podcast, I took you through the science of anthocyanins and brain health. In this episode, I’m revisiting that story with new research. In this episode, I’ll unpack what this new research review found, how it fits with what we already know about anthocyanins and the brain, and what it all means for your shopping basket and your long-term cognitive health. Links referred to in the podcast Podcast episode 81 on berries and brain health https://thinkingnutrition.buzzsprout.com/808853/episodes/9099255-blue-is-the-new-black-berries-anthocyanins-and-your-brain-health Systematic review on anthocyanins and cognitive function 2025 https://pubmed.ncbi.nlm.nih.gov/41351717 Episode 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 X CroweTim
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#138
February 2 · 10 min
Pickle juice for muscle cramps: effective remedy or sports myth?
If you’ve ever been stopped dead in your tracks during exercise by a muscle cramp, you know you’ll try almost anything to make it stop. There have been countless theories and remedies put forward to explain and treat a dreaded muscle cramp, but science still has a bit of catching up to do. But there is one particular treatment that has been gaining traction by athletes as a secret weapon to treat cramps. And it is one that sounds more like a pregnancy craving than a sports supplement: it is pickle juice. Is this just another passing fad, or is there actual science behind downing a shot of pickle brine to uncramp a muscle? In this podcast episode, I’ll cut through the noise to look at the evidence and the surprising mechanism of how it may work and spoiler alert: it has nothing to do with electrolytes. Links referred to in the podcast Pickle juice ingestion in electrically induced muscle cramps https://pubmed.ncbi.nlm.nih.gov/19997012 AIS fact sheet on pickle juice https://www.ausport.gov.au/ais/nutrition/supplements/group_b/tastants/transient-receptor-potential-channel-agonists Episode 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 X CroweTim
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#137
Dec 8, 2025 · 13 min
Mushroom power: can fungi give athletes an edge?
Athletes are always on the lookout for a new sports supplement that could give them an edge. And there certainly are some sports supplements that deliver on their promises: creatine and caffeine are two clear examples. But a new supplement is starting to gain traction for its performance benefits: and that’s the humble mushroom. There's now emerging science suggesting that certain functional mushrooms, particularly the varieties of Cordyceps and reishi (also known as Ganoderma lucidum), may offer genuine benefits for endurance, recovery and immune function in athletes. In this podcast, I unpack the research behind these fungal supplements to see what's real, what's hype and whether these mushrooms deserve a spot in your supplement arsenal. Links referred to in the podcast Review of the effect of mushroom supplementation on performance in athletes https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1670416/full Episode 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 X CroweTim
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#136
Oct 13, 2025 · 12 min
Beet that: why athletes are turning to beetroot juice
If hearing that athletes are downing shots of beetroot juice to improve their performance makes you exclaim: “What sorcery is this?”, you’re not alone. But this isn’t just another passing fad - there’s some solid science showing that the nitrates found in beetroot juice can boost sports performance. From improving blood flow to enhancing muscle efficiency, beetroot juice has gained traction among endurance athletes and sprinters alike. In this podcast episode, I take a dive into what the research says about this vibrant supplement, its likely benefits, and what it might mean for your performance goals. Links referred to in the podcast IOC consensus statement on dietary supplements and the high-performance athlete https://bjsm.bmj.com/content/52/7/439 Review of beetroot juice and physical performance https://pubmed.ncbi.nlm.nih.gov/40573069 Sports Dietitians Australia www.sportsdietitians.com.au Episode 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 X CroweTim
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#135
Aug 25, 2025 · 8 min
Spice science: exploring cinnamon’s role in blood sugar control
Cinnamon is a spice that has been used around the world for thousands of years. In addition to its use as a culinary ingredient, cinnamon contains bioactive compounds that have attracted attention for their potential health effects. One of these effects is how it can influence blood sugar levels which could have relevance for people with diabetes. In this podcast episode, I’ll look at what the clinical trials have to say on how cinnamon may help people with diabetes to keep their blood sugar levels under better control. Links referred to in the podcast Review of cinnamon supplementation on metabolic markers in people with T2DM https://academic.oup.com/nutritionreviews/article-abstract/83/2/249/7699031 Episode 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 X CroweTim
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#134
Jul 21, 2025 · 12 min
Powering cellular energy and healthy ageing: behind the hype of NAD, NMN and NR supplements
Have you heard any of the buzz about NAD supplements? NAD is a molecule found in nearly every cell and sits at the heart of energy production and DNA repair. Our levels of NAD though can decline with age which has led to the idea that this could be one cause of many age-related diseases, chronic inflammation and cognitive decline. Enter the idea of boosting NAD levels by supplementing with NAD itself or its precursors called NMN and NR. A surface level reading of this topic will soon bring someone across all sorts of claims about benefits including extending lifespan, improving metabolic health and many more. In this podcast episode, I explain what these NAD family of molecules are and critique the clinical evidence to see how it stacks up in front of the health claims. Links referred to in the podcast Review of effect of NR supplementation in humans https://www.science.org/doi/10.1126/sciadv.adi4862 Review of NMN and NR supplementation on muscle mass and function https://pmc.ncbi.nlm.nih.gov/articles/PMC12022230 Episode 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 X CroweTim
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#133
Jun 16, 2025 · 34 min
Beyond exercise: creatine’s growing role in brain, bone and women’s health
Creatine is one of the most well-researched and effective sports nutrition supplements for improving exercise performance. But that isn’t what I’m going to talk about in this podcast episode. Instead, I want to give the spotlight to creatine’s new moment in the sun thanks to evolving research linking it to improving brain and bone health. And then tying all this together, I’ll profile why it may just be one supplement that women could especially benefit from over men during their reproductive lifespan and beyond. Links referred to in the podcast Systematic review of creatine supplementation and cognitive function 2018 https://pmc.ncbi.nlm.nih.gov/articles/PMC6093191 Systematic review of creatine supplementation and cognitive function 2022 https://pmc.ncbi.nlm.nih.gov/articles/PMC9999677 Systematic review of creatine supplementation and cognitive function 2024 https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561 Clinical trial of creatine supplementation and CBT in the treatment of depression https://pubmed.ncbi.nlm.nih.gov/39488067 Review of creatine supplementation and its applications for brain health https://pmc.ncbi.nlm.nih.gov/articles/PMC10721691 Dr Darren Candow on Instagram https://www.instagram.com/dr.darrencandow Clinical trial of creatine supplementation on bone health in post-menopausal women https://pmc.ncbi.nlm.nih.gov/articles/PMC10487398 Creatine supplementation in women’s health: A lifespan perspective https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865 Episode 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 X CroweTim
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#132
May 26, 2025 · 9 min
Plant-based protein: can it match animal protein for athletic performance?
Adopting a plant-based diet is a trend that continues to grow in popularity. However, for people focused on muscle growth and strength due to their athletic pursuits, there may be concerns about whether their muscle development and sports performance are being compromised by eating predominantly protein from plant foods. In this podcast episode, I’ll explore the fundamental differences between animal and plant-based proteins, discuss the primary supplements available for each type, and review recent research on the effect of these different protein sources on muscle growth, strength and physical performance. Links referred to in the podcast Systematic review of animal vs plant protein on muscle mass, strength and physical performance https://pubmed.ncbi.nlm.nih.gov/39813010 Episode 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
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#131
Mar 10, 2025 · 7 min
From gut to glucose: the potential of probiotics in diabetes care
Type 2 diabetes is a metabolic disorder characterised by high blood sugar levels due to insulin resistance or insufficient insulin production. It's a growing global health concern. While diet, exercise and medication form the cornerstone of diabetes management, researchers are continually exploring new avenues to improve blood sugar control. One such area gaining traction is the use of probiotics that can alter gut and metabolic health. But can these tiny microorganisms make a meaningful difference for people with type 2 diabetes? That’s what I explore in this episode. Links referred to in the podcast Review of the effects of probiotics on glucose control in T2DM https://pubmed.ncbi.nlm.nih.gov/39349104 Episode 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 X CroweTim
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#130
Jan 27, 2025 · 9 min
From FODMAPs to fibre: navigating dietary treatments for IBS
Irritable bowel syndrome (IBS) is a common gastrointestinal issue marked by abdominal pain, bloating, diarrhoea and constipation. This chronic condition can lead to anxiety, depression and a reduced quality of life. With no definitive trigger or treatment, managing IBS can be challenging. However, diet changes can positively influence IBS. In this podcast episode, I’ll outline evidence for various approaches, from supplements like probiotics right through to low-FODMAP diets. Links referred to in the podcast Review of nutritional interventions in IBS https://pubmed.ncbi.nlm.nih.gov/39110917 Episode 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 X CroweTim
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#129
Dec 9, 2024 · 8 min
Strength in ageing: the role of protein and resistance training
We’re all getting older and living longer lives than ever before. But as we age, we are faced with a higher risk of nutritional frailty. This is marked by unintentional weight loss, loss of muscle mass and strength which increases the likelihood of disability. In this podcast episode, I highlight how our nutrition needs change as we age and why a firm focus is needed in preserving muscle mass through a combination of resistance exercise and additional protein. Links referred to in the podcast Review of protein supplementation combined with resistance training in older adults https://pubmed.ncbi.nlm.nih.gov/38753309 Episode 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 X CroweTim
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#128
Nov 11, 2024 · 13 min
Maximising muscle gains with creatine: how well does it work?
Creatine is one of the most well-researched and effective sports nutrition supplements for improving exercise performance. So it is no surprise that interest in using creatine supplements to enhance performance during intense activity has grown dramatically over the last few years. One of the most common ‘use cases’ for creatine supplements is for muscle and strength gains. This makes creatine a popular choice by strength and power sports athletes, bodybuilders and recreational exercisers to supplement their resistance training. In this podcast episode, I dig deeper into what creatine is, how it may work and importantly: what the latest scientific evidence has to say about how it performs in maximising muscle gains. Links referred to in the podcast IOC Consensus Statement on dietary supplements for use by high-performance athletes https://bjsm.bmj.com/content/52/7/439 Systematic review of creatine supplementation and body composition https://pubmed.ncbi.nlm.nih.gov/39074168 Episode 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 X CroweTim
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#127
Aug 26, 2024 · 13 min
Is hydrogen water healthy or a hoax?
Heard about hydrogen water? It is regular water that has extra hydrogen infused in it and it’s one of the latest health trends with proponents claiming it will fight off disease, reduce inflammation, boost energy, improve mental health and enhance athletic performance. That’s quite a list of impressive claims. But what does the research have to say? That’s what I explore in this podcast to see if hydrogen water can live up to the hype or if it should be labelled the latest health hoax. Links referred to in the podcast Systematic review of molecular hydrogen and exercise performance https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1387657/full Hydrogen water and long-COVID https://pubmed.ncbi.nlm.nih.gov/38794767 Systematic review of health claims of hydrogen water https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10816294 Episode 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 X CroweTim
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#126
Jul 8, 2024 · 16 min
Maximising muscle: the role of protein type and timing
No one nutrient gets greater focus in the sports and performance world than protein – and for good reason. Protein builds and powers our muscles and with that comes strength and performance gains – something just about every athlete wants to have more of. Understanding how dietary protein improves muscle mass, strength and performance is crucial. Two topics that are hotly debated are the role of protein type and timing around a resistance training program. And they’re the topics I’m going to tackle in this podcast episode. Links referred to in the podcast Network meta-analysis on the effect of protein type and timing on muscle and physical performance https://pubmed.ncbi.nlm.nih.gov/38039960 Systematic review on the effect of protein supplementation on resistance-training mass and strength gains 2017 https://bjsm.bmj.com/content/52/6/376.long Rethinking protein intake and timing needs https://www.mysportscience.com/post/rethinking-protein-intake-needs Episode 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 X CroweTim
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#125
Jun 3, 2024 · 8 min
Can probiotics help fight age-related muscle loss?
Some aspects of ageing may be inevitable, but when it happens together with an accelerated loss of weight, muscle mass and strength it makes an older person much more susceptible to disability, poor quality of life and earlier death. The condition is called sarcopenia and it is underpinned by chronic inflammation. Diet and lifestyle changes can go a long way in preventing and treating sarcopenia and inflammation. And now research is adding to this by looking at the role of probiotics as a way to influence the gut microbiome and with that, the muscle loss and inflammation seen in sarcopenia. That’s what I’ll be exploring in this podcast. Links referred to in the podcast Systematic review of probiotics in adults with markers of sarcopenia https://pubmed.ncbi.nlm.nih.gov/38370462 Episode 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 X CroweTim
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#124
Mar 4, 2024 · 21 min
Arthritis relief: can collagen supplements help?
Interest in collagen supplements continues to grow – and for good reason. That’s because despite rubbish claims that are way off the mark that there is ‘no evidence they work’ and ‘all the research is funded by the collagen industry’, the reality is very different. In past podcasts I’ve delved into the topic of hydrolysed collagen supplements and skin health and where there are now dozens of blinded randomised controlled trials showing a benefit in increasing skin moisture and elasticity and reducing wrinkles – with many of the studies free from any conflict of interest and all supported by plausible mechanisms as to why collagen, and not other protein sources, can do this. But for this podcast, I want to focus on one of the other reasons that people may take collagen: and that’s to give relief from joint pain and stiffness. So for this episode, I’m going to focus on arthritis and outline what the clinical evidence says and what unique biological mechanisms could be at play to support a unique effect of collagen supplements. Links referred to in the podcast Podcast Episode 82 - Collagen supplements: an update on the evidence for health benefits https://thinkingnutrition.buzzsprout.com/808853/9137267-collagen-supplements-an-update-on-the-evidence-for-health-benefits Podcast Episode 120 - Tendon troubles: can collagen supplements help with tendon repair? https://thinkingnutrition.buzzsprout.com/808853/13372233-tendon-troubles-can-collagen-supplements-help-with-tendon-repair Systematic review of hydrolysed collagen in skin ageing 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699 Systematic review of collagen supplementation in osteoarthritis 2018 https://pubmed.ncbi.nlm.nih.gov/30368550 Review of collagen supplementation for joint health 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045 Systematic review of undenatured collagen and osteoarthritis 2023 https://pubmed.ncbi.nlm.nih.gov/37854210 Episode 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 X CroweTim
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#123
Jan 29, 2024 · 7 min
Are probiotics effective in IBS?
Irritable bowel syndrome is one of the most common gastrointestinal complaints. With no single identified trigger or treatment, IBS can be a minefield for a person to try and get on top of. Dietary changes like a low-FODMAP diet, supplements and stress modification all have a role to play. Another emerging treatment for IBS are probiotics. Probiotics may improve IBS symptoms by changing the gut microbiota and their metabolite production which can change gut motility, inflammation and gut hypersensitivity. In this podcast, I’ll look at the evidence for the use of probiotic supplements in IBS. Links referred to in the podcast Systematic review of probiotics in IBS https://pubmed.ncbi.nlm.nih.gov/37541528 Episode 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 X CroweTim
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#122
Dec 4, 2023 · 9 min
Maternal probiotics and their effect on infant health
The establishment and development of the microbiome in the early stages of life can play a pivotal role in affecting our health throughout life. The formation of our microbiome happens during the perinatal period where it is influenced by the interaction between the microbiomes of mothers and infants. The microbial composition of breast milk plays an important part in this process. The microbiome of breast milk is also influenced by the gut microbiome of the mother through what is termed the gut-breast axis. In this podcast, I'll explore these mother-infant microbiome links and discover what the scientific evidence has to say about the potential for maternal probiotic supplements having a positive influence on the health of mother and infant. Links referred to in the podcast Systematic review on the effect of maternal probiotics on breastmilk and infant microbiomes and health https://www.ajogmfm.org/article/S2589-9333(23)00290-2/fulltext Cochrane review on probiotics in reducing the risk of gestational diabetes https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009951.pub3/full Episode 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 X CroweTim
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