Episode 56: Rethinking calories - The nuts and weight story -

26 October 2025

October 2025.

Listen here:

And available everywhere you listen to podcasts: https://pod.link/thehealthyhandful

About this episode

Research shows that just 2% of Australians meet the 30g per day target for nuts.

And for many, concerns about nut calories, energy density and perceived weight gain are key barriers, despite decades of research showing no association between nut intake and increased weight.

So, is it time to rethink how we talk about calories, energy balance, and health?

In this episode, we speak with nutrition researcher and renowned storyteller, Tim Cassettari, to explore what nuts can teach us about energy balance and metabolic health.

Drawing on new science and emerging thinking, Tim challenges the traditional ‘calories in, calories out’ model and explains why reading the nutrition label doesn’t always tell the full story.

Learn about the unique properties of nuts that influence satiety and body weight, and walk away with practical, evidence-backed messaging to support nut consumption and weight management.

Key take-outs:

Higher nut consumption is clearly and significantly linked to lower weight
Energy balance is not linear – it’s a complex system
The calorie value on the nutrition information panel overestimates the actual calories in nuts by up to 26%
Calorie quality is more important than calorie quantity.

About today’s guest

Tim Cassettari is a storyteller and nutrition researcher at FOODiQ Global, challenging the rules, myths, and assumptions that shape how we think about food, health, and body weight.

With 20+ peer-reviewed publications and national campaigns under his belt, he blends nutrition science with human psychology and systems-level thinking to uncover new patterns, provoke fresh perspectives, and inspire practical change.

Tim doesn’t just translate science – he rewires the conversation, making him a trusted and distinctive voice in modern nutrition.