This episode shares 10 nutrition tips that often get overlooked. The focus stays on practical strategies, supplements, and simple nutrition principles that can support health, body composition, and performance.

1) Creatine for Cognitive Function

Creatine usually gets discussed as a long-term supplement for muscle. However, a higher dose of 20 to 25 grams may provide acute cognitive benefits when you are sleep deprived. You do not need to build this up over time for that effect. Instead, timing matters because benefits tend to peak around four hours after taking it and can last up to nine hours. Because of that, taking it in the morning upon waking may be most useful. Early research has reported around 24.5% faster processing speeds. In addition, some people may also feel better simply because they are doing something that helps.

2) A 500-Calorie Deficit as a Weight Loss Guide

A 500 calorie deficit per day can lead to roughly half a kilo of weight loss per week. This estimate comes from the idea that one kilo of body fat contains around 7,700 calories. Even so, the rule has limitations. For example, it assumes all weight loss comes from body fat and does not account for water weight. It also does not consider changes in energy expenditure over time. As a result, it can underrepresent weight loss in the short term due to water changes. On the other hand, it can slightly overrepresent weight loss in the long term when energy expenditure adapts. Despite that, it provides a useful starting point when setting expectations.

3) Plant Sterols to Lower LDL Cholesterol

Plant sterols can help reduce LDL cholesterol by lowering cholesterol absorption in the body. This approach can apply to genetic causes of high cholesterol, such as familial hypercholesterolemia, as well as non-genetic causes. The discussion noted no evidence of downsides. People may see up to around a 10% reduction in cholesterol when baseline levels are high, often within about six weeks.

4) Psyllium Husk for Gut Health and Cholesterol Support

Psyllium husk is a soluble, gel-forming fibre. Because it forms a gel, it can help regulate bowel movements and may support both constipation and diarrhoea. Hydration matters here. Start with a low dose, drink enough water, and then increase gradually. Psyllium husk can also support cholesterol reduction. It binds to bile acids, which the body makes from cholesterol. When those bile acids get excreted rather than reabsorbed, the body uses more cholesterol from the blood to produce new bile acids.

5) Vitamin C for the Common Cold

Vitamin C has a short half-life in plasma, roughly 30 minutes to two hours. Much of the vitamin C research uses once-daily supplementation. Even with that approach, studies have found a reduction in common cold duration of about half a day on average. Based on its short plasma half-life, spreading intake across the day may keep vitamin C in the plasma for longer. One approach discussed was taking one to three grams per dose, three times per day, spaced relatively evenly. Higher doses can cause diarrhoea for some people. For that reason, starting conservatively and choosing a dose you tolerate well can be helpful.

6) Frozen Fruit and Vegetables as a Budget Strategy

Frozen fruit and vegetables often cost less than fresh. They can also be just as nutritious, and sometimes more nutritious, because they get frozen at peak ripeness and retain that quality for longer. If budget limits how often you buy produce, frozen options can make it easier to meet your intake.

7) Iron Supplementation Every Second Day

Iron supplementation every second day can be almost as effective as daily dosing. The discussion highlighted a factor referred to as “Hepsodent,” which can reduce iron absorption and may increase in response to high iron intake. Because of that, alternate-day dosing has been considered as a strategy to support absorption. However, when studies compare iron levels after three months, daily dosing still tends to lead to slightly higher levels. Even so, alternate-day dosing can still work well, particularly because missing a day becomes less significant. This approach can also improve tolerance. Gastrointestinal side effects, especially constipation, often lead people to stop iron supplementation altogether. If every second day reduces symptoms, it may improve adherence. In addition, a less frequent schedule may suit maintenance once deficiency resolves. If daily intake becomes unrealistic, then some supplementation may still be better than none.

8) A Multivitamin for Low Variety Diets

A multivitamin can help cover general micronutrient intake when someone eats limited fruits and vegetables or has low diet variety. This can be especially useful for people with restricted diets, strict food preferences, or textural sensitivities. In those cases, a multivitamin may help reduce the risk of missing a wide range of micronutrients.

9) Prioritising Leaner Cuts of Meat

Leaner cuts of meat contain fewer calories and more protein per 100 grams because they contain less fat. They also reduce saturated fat intake. As a result, choosing leaner meat may support cholesterol levels and reduce cardiovascular disease risk. Some people choose higher fat meats for satiety. However, leaner meat can still feel filling because you can eat more volume for the same calories, such as extra-lean mince compared with regular mince. Even if you do not view fat as harmful, you can still shift fat intake toward other sources. Examples mentioned included extra virgin olive oil, nuts, seeds, salmon, and avocado.

10) Collagen Protein and Muscle Growth

Muscle growth depends on amino acids. A complete amino acid profile often comes from animal-based or whey-based proteins, with leucine highlighted as important. Collagen protein does not support muscle growth well. Therefore, collagen-based “protein waters” may not be a good choice if the goal is building muscle. At the same time, collagen may support skin health. The discussion acknowledged debate and referenced a meta-analysis suggesting funding bias. However, it also noted that non-industry-funded studies appear to show similar results to industry-funded studies. Furthermore, collagen likely supports skin health, although the effect seems small.

Relevant Studies

• Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation – PubMed
• Iron absorption from supplements is greater with alternate day than with consecutive day dosing in iron-deficient anemic women – PubMed 
• Alternate day versus consecutive day oral iron supplementation in iron-depleted women: a randomized double-blind placebo-controlled study 

Relevant Blog Post

Plant Sterols: A Simple Way to Lower Cholesterol | Ideal Nutrition