With the global probiotic market worth billions it’s not surprising that probiotics are everywhere in everything.

While probiotic marketing greatly foreruns the evidence, they’re easy and safe and, in some cases, can be very effective. Here we look at how they might be able to help you.

Prebiotics what they are and what they do.

The festive season is on us, which is a significant religious holiday of course. But also: bottoms up! In December, Australians drink 70% more than the their average intake over the other 11 months of the year. And the rest of the Summer (and most of Autumn) is one long jolly as well, with relative rectitude not returning until May. Like many of life’s pleasures, drinking does not always produce long-term unalloyed joy and many people wonder whether they can even have fun at a party, or relax after work without a drink to smooth the edges, perhaps explaining the advent of Febfast! Dry July! Octsober! When a public commitment is made to abstain, and fewer questions asked. We know heavy drinking is unwise but what are the health effects of light drinking? And are they the same for everyone? Let’s find out.

A brief explainer of some research terms and some of the difficulties in conducting nutrition trials.

One of the most obvious changes between diets a century ago and today is the loss of fibre, yet we tend not to give it much thought.  Australian recommended intakes for men and women, respectively, are 30g and 25g but actual intakes are only about 75% of this. Don’t feel bad, these levels are quite normal in the developed world. But we’d be a lot healthier if we consumed more. You may think fibre’s not a very glamorous topic but let’s see what we’re missing out on.

Without pharmacological or surgical assistance, sustained weight loss is notoriously difficult. A typical weight loss pattern entails a loss of up to 10%, achieved within six to nine months. So far so good. But! A year later, half these losses have been regained, and after four to five years, nearly all of it has.

It's really no surprise enduring weight loss is hard. Humans are designed to guard against the smallest hint of starvation with an astonishing array of physiological mechanisms, which simultaneously slow metabolism and drive hunger.

Sometimes, concentrating on something other than weight loss might be warranted. But if you enjoy a challenge or feel the benefits are worth the work, then let’s look at the best evidence on what to eat to lose weight.

If you haven’t yet partaken of the Eden-esque resources of ChatGPT and experienced the limitless and instantaneous knowledge it can provide, then I guarantee you soon will.

So what can CAYA Nutrition provide that you can’t get more quickly and cheaply online? That’s a good one.

If you hear someone dismiss ChatGPT (or, indeed, Google) as a source of information on matters  of health and nutrition, there’ll be an incentive in there somewhere. No question, you can find out a lot online (and maybe enough to go on with) provided you approach it with your critical appraisal skills at the ready.

I’m not interested in wasting your time and money doing something you can do for yourself, so here are five instances where CAYA’s better than ChatGPT - and I’ve saved the best till last

I heard a story recently where a cardiologist told of his experience attending a U.S. professional conference, where he was quite surprised to note that the cardiologists were all looking remarkably svelte! And the reason: GLP-1 agonists, variously known as Ozempic, Wegovy, Saxenda, or Mounjaro. Think about that for a minute. Despite meticulous grounding in the dangers of excess weight (heart disease being front and centre); access to the best research on the most effective methods to maintain a healthy weight; despite superior intellect, application and, one presumes, wealth; and despite the professional imperative to appear healthy and in control, on the whole, these cardiologists couldn’t do it without pharmaceutical help.

Or what about Oprah? She suffers no lack of emotional insight; can afford to hire any number of personal chefs and trainers; and her weight fluctuations have been subjected to forty years of global public scrutiny? Just like the cardiologists, it was a GLP-1 prescription which has had the most lasting impact.

Processing occurs on a spectrum, with ultra-processed foods (UPFs) falling at the extreme but it’s not always clear whether or not a food is ultra-processed. Even experts are inconsistent, suggesting a practical shortcoming.

Still, we’re all eating an awful lot of UPF. A 2012 survey found Australians obtained some 42% of their calories from UPFs and this likely undershoots the reality today.

More UPFs  mean more health problems. A 2024 review found associations with cardiovascular disease, type 2 diabetes, breast and colorectal cancers, anxiety and mental health conditions, poor sleep and obesity.

However, it is clear that some UPF’s are not harmful to health. The rub is, that UPFs are generally designed for profit and the playing field of competition dictates each combatant maximises taste and sensory appeal. Health? That’s not important unless it drives the bottom line.

Of course, we’re not all about to step away from shiny food forever, so let’s understand what we’re dealing with and see how we can get more out of UPFs than they get out of us.