Delicious Science with Dr Joanna McMillan

In this episode of Delicious Science, I’m diving into one of nutrition’s most heated debates: plants versus animals. Should we all be eating more plants? Are animal foods unfairly maligned? And can a diet include meat, fish, eggs and dairy while still supporting health and sustainability?
My answer is a resounding yes — but with nuance.
I explore why humans evolved as omnivores, why whole plant foods are essential for fibre, phytonutrients, gut health and long-term disease prevention, and why animal foods bring important nutrients that are harder to replace, including high-quality protein, haem iron, vitamin B12, zinc, iodine, omega-3s and lesser-known “zoonutrients” such as creatine, choline, taurine and carnosine.
We also tackle sustainability, where the story is far more complex than “plants good, animals bad”. How food is produced, how much we waste, and how much ultra-processed food we eat all matter enormously.
This episode introduces my Plant-Rich Omnivore approach — or PRO diet — a way of eating built on diversity, balance and joy: plenty of vegetables, legumes, whole grains, nuts, seeds, herbs, spices and olive oil, with quality animal foods included thoughtfully.
Because nutrition should not make us more anxious. It should help us eat better, feel better, and enjoy food more.
Listen in if you’re tired of the diet wars and ready for a more delicious, science-backed middle ground.

Delicious Science with Dr Joanna McMillan is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.



Get full access to Delicious Science with Dr Joanna McMillan at drjoannamcmillan.substack.com/subscribe

Dr. Joanna McMillan critically examines the limitations of the Health Star Rating system, especially its application to cooking oils like extra virgin olive oil, and advocates for a more nuanced approach to food labeling that reflects food complexity and dietary patterns.
keywords
Health Star rating, food labeling, extra virgin olive oil, nutrition science, food complexity, dietary patterns, public health, food policy

00:00 The Health Star Rating: An Overview
02:52 Understanding the Algorithm Behind Health Star Ratings
06:27 The Case Against Cooking Oils in Health Star Ratings
10:38 The Complexity of Food Beyond Nutrients
15:18 Dairy and the Health Star Rating: A Case Study
19:01 Nuts and Seeds: A Positive Example
21:59 The Meat Category and Health Star Ratings
26:18 Learning from Global Systems: Nutri-Score and Beyond
30:00 Recommendations for a Better Health Star Rating System
33:38 Conclusion: The Future of Food Labeling


Get full access to Delicious Science with Dr Joanna McMillan at drjoannamcmillan.substack.com/subscribe

Seed oils have become one of the most controversial topics in nutrition.
They’re blamed for inflammation, chronic disease and metabolic dysfunction. At the same time, others argue we need them for essential fatty acids and heart health.
Delicious Science with Dr Joanna McMillan is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

So what does the science actually say?
In this episode of Delicious Science, I unpack:
• Whether seed oils are truly inflammatory• The two genuinely essential fatty acids — and how much we really need• Why olive oil does contain essential fats (despite claims online)• The history of cooking oils and how industrial seed oils are made (warning that might be enough to turn you off)• What compounds are produced during this process and whether they may be harmful• Why smoke point isn’t a good predictor of how the oil will behave during cooking• And why extra virgin olive oil is a completely different food, produced in a completely different way, and its strong track record of proven health benefits
This is not a fear-based take.It’s a science-based one.
If you’ve been confused about cooking oils — this episode will give you clarity.


Get full access to Delicious Science with Dr Joanna McMillan at drjoannamcmillan.substack.com/subscribe

Delicious Science with Dr Joanna McMillan is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

Many women are walking around with low iron stores, feeling exhausted, brain foggy, and unaware their symptoms stem from something as fixable as micronutrient deficiency. Yet blood tests often miss the first signs—because iron deficiency symptoms happen long before anaemia. In this eye-opening episode, I talk about how small fluctuations in iron levels can quietly sabotage your energy, mood, and recovery long before your blood work shows any concerns.
You’ll discover why women, especially those with heavy periods, pregnancy, or restrictive diets, are naturally more vulnerable to iron deficiency. I break down how iron fuels more than just oxygen transport—you’ll learn its vital roles in brain health, immune function, and overall energy. I introduce the concept of the “iron gatekeeper,” hepcidin, a hormone that regulates iron absorption and explains why your body might block iron even when you’re supplementing heavily or eating iron-rich foods.
This episode provides practical strategies for boosting iron absorption naturally. From pairing plant-based iron sources with vitamin C-rich foods to timing your tea and coffee consumption away from meals, you’ll get clear guidance on how to optimise your diet. I give you insights tailored for women at every life stage, from teens to postmenopause.
The stakes are high: untreated iron deficiency can diminish your physical performance, slow recovery, and impair cognitive function—yet it’s often overlooked until more severe anaemia develops. Learning to interpret your ferritin levels, understanding the influence of inflammation and chronic stress on iron regulation, and knowing when to seek medical guidance can empower you to take control of your health.
If you’re tired, foggy, or just wanting to feel sharper and more energised—especially if symptoms don’t improve with sleep or stress management—this episode is essential listening. It’s your straightforward guide to understanding, diagnosing, and fixing iron deficiencies before they take a bigger toll. Don’t wait until fatigue becomes a crisis—arm yourself with science-backed strategies today.


Get full access to Delicious Science with Dr Joanna McMillan at drjoannamcmillan.substack.com/subscribe

Delicious Science with Dr Joanna McMillan is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.



Get full access to Delicious Science with Dr Joanna McMillan at drjoannamcmillan.substack.com/subscribe