The relationship between nutrition and sleep is a two-way interaction: 1) the impact of sleep on diet, and 2) the impact of diet on sleep. This statement lays out the evidence on each.
#321: Dave Feldman & Alan Flanagan – Debating LDL Causality & the “Lipid Triad”
Find the podcast on your app of choice Guest BioDave Feldman Dave Feldman is a software engineer and runs the Cholesterol Code website. In 2015 Dave adopted a low-carb high-fat diet, which improved his overall health. However, upon seeing his LDL-cholesterol skyrocket, he set out learn all he could about blood lipids and health. Dave has gained prominence as a “LDL-skeptic” and promoter of his “lipid triad” hypothesis. This lipid triad relates to a situation where one sees high LDL-C, high HDL-C and low triglycerides. Dave hypothesises that in such a context, the high LDL-C does not confer high risk of …
Probiotics: Common Indications and Current Evidence
Do probiotics work? Are probiotics effective? Is use of probiotics evidence-based? What is the current research on probiotics? Read here…
#317: Understanding Diet & Heart Disease Risk
In This Episode We DiscussThis episode is a supplemental/follow-up episode to the ‘Diet & Cardiovascular Disease’ Series of Sigma Statements. If you have not read those statements, you can find them here: Cholesterol, Lipoproteins & Lipids: Understanding CVD Risk The Impact of Diet on Blood Lipids How Diet Influences Heart Disease Risk In this podcast Danny and Alan will be re-capping the main important points from each statement, in addition to addressing follow-up questions or potential conflicting points. We’ll cover issues such as: Does ApoB testing make LDL-C irrelevant? “I heard PUFA/omega-6 increases inflammation and therefore should be restricted. Is …
How Diet Influences Heart Disease Risk
Diet & heart disease risk: How does our diet impact heart disease risk? What raises LDL cholesterol? What other dietary factors impact risk?
The Impact of Diet on Blood Lipids
How does diet affect LDL cholesterol? How does diet impact triglycerides? What diet patterns reduce cholesterol? Here’s the evidence…
#315: Samia Mora, MD – Lipids, Lipoproteins & Atherosclerosis
Guest BioSamia Mora, MD, MHS Dr. Samia Mora is an Associate Professor of Medicine at Harvard Medical School, Boston, Massachusetts. She is a cardiovascular medicine specialist at the Brigham and Women’s Hospital, where she is the Director of the Center for Lipid Metabolomics. Dr. Mora’s research focuses on risk factors and prevention of cardiovascular disease. Dr. Mora received her undergraduate degree from Harvard University, and her medical degree from Harvard Medical School. She completed an internal medicine residency at Massachusetts General Hospital and a cardiovascular disease fellowship at The Johns Hopkins Hospital, where she also obtained a Masters in Health …
Cholesterol, Lipoproteins & Lipids: Understanding CVD Risk
How does cholesterol, specifically LDL cholesterol, impact heart disease risk? Here’s the evidence on lipids and lipoproteins…
What Are Sigma Statements?
I’m delighted to announce a new resource that we are making available to you: the Sigma Statements! A Sigma Statement will be written piece that gives a clear walk though and explanation of the current evidence on a specific nutritional science topic, with the aim of having you come away with a clearer and more nuanced understanding of some of the most important (and often hotly debated) topics in nutrition and health. Although they will discuss science, reseach and link to relevant studies, the statements are written with the aim of not being too difficult to read or engage with. …
#313: Fergus Connolly, PhD – Authenticity, Elite Human Performance & Getting the Best From Others
Find the podcast on your app of choice Guest BioFergus Connolly, PhD Dr. Fergus Connolly is one of the world’s foremost human performance thought leaders and influencers, and has applied performance science with leading sports, military, and business teams. He is the only coach to have full times roles in every major sport. Fergus has served as Director of Elite Performance for the San Francisco 49ers, Sports Science Director with the Welsh Rugby Union, and Performance Director for University of Michigan Football. He has guided coaches, support staff and players in the NBA, Australian Rules Football and international cricket. Fergus has …
Chrononutrition: Why Meal Timing, Calorie Distribution & Feeding Windows Really Do Matter
A sizable amount of research is mounting to suggest that there are very real and important implications for when we eat. In this article, we will explore the intersection of circadian biology and diet (termed “chrononutrition”) and offer some heuristics and guidance for practical application
Wires Crossed and Intellectually Lost: Are You Really Science Based? (Part 3)
By Ciaran O’Regan[NOTE: Whilst this piece can be read in isolation, you might consider reading Part 1 and Part 2 of this series to get a full insight into these thoughts/concepts.] Albert Einstein presented his field equations that form the basis for General Relativity in 1915. This was done after 8 years of work to reconcile acceleration with his earlier 1905 Theory of Special Relativity. Four years later, in 1919, the first major supporting piece of evidence for the accuracy of the field equations was provided when Sir Arthur Eddington led expeditions to Latin America and the West Coast of …
#300: The Random Episode
Find the podcast on your app of choice Sigma Nutrition Radio has reached the 300th episode! To mark the occassion, Patreon supporters of the podcast and subscribers to the Sigma Synopsis email were able to submit questions about anything they wished. In this episode, Gar Benn joins me to go through some of the questions submitted. This episode focuses on all the random questions submitted about a range of things, from my schedule to religion to career highlights to living in Ireland, and everything in between! Any nutrition-related questions will be covered in a separate episode.Questions Answered: Which one of your …
#296: Circadian Entrainment, Chronotypes & Chrononutrition
Guest BioAlan Flanagan, PhD Alan Flanagan is currently a researcher at the University of Surrey, UK. His research is in the general field of chrononutrition, with a specific focus on how calorie distribution and timing may impact health & energy balance. Alan has a Masters in Nutritional Medicine and a PhD in nutrition from the University of Surrey. In This Episode We Discuss Alan’s current research study Chronotypes: genetic vs. trained How feeding can entrain circadian clocks Circadian alignment vs misalignment Light exposure, light history & inter-individual variation in response to light Current evidence linking nutrition & circadian biology Impacts …
#294: Nicola Guess, PhD, RD – Prediabetes & Type 2 Diabetes Nutrition
Guest BioNicola Guess, PhD, RD Nicola Guess is a Registered Dietitian with a PhD in the dietary management of prediabetes from Imperial College London. She is currently Head of the Nutrition Unit at Dasman Diabetes Institute (DDI) in Kuwait. Nicola is a research fellow at King’s College London where her research focuses on the role of diet in the prevention and management of type 2 diabetes. She has a particular interest in the use of low-carbohydrate diets in the management of type 2 diabetes, and leads a research programme investigating dietary modification – including increasing protein or the use of …
UEBC 19 Lecture: Circadian Eating
At the Ultimate Evidence-based Conference (UEBC) in Melbourne, Australia, I presented on the topic of circadian biology and chrononutrition. The amazing hosts, Jacob & Sam, kindly agreed to my request to make the lecture available for free, which I’m grateful for. Download Lecture Slides Lecture Overview: Circadian biology plays a fundamental role in human health. Research has shown that nutrient ingestion can impact our “body clocks” in peripheral tissues around the body, suggesting that when we eat our meals can have implications for health via influencing circadian rhythms. In addition, it has been hypothesized that having a restricted feeding window …
#281: Jake Linardon, PhD – Eating Disorders, Binge Eating & Body Image
Guest BioJake Linardon, PhD Dr. Jake Linardon is a Lecturer in Psychology at Deakin University, Melbourne Australia. He started working at Deakin in 2018, shortly finishing his PhD at Australian Catholic University (2017). He continues to research into eating disorders, with a primary focus on testing and evaluating a broad range of treatment approaches for eating disorders. In just his short time as a researcher , he has published around 25 peer-reviewed journal articles and book chapters, most of which he principally led and was the first author. He recently joined the editorial board for the International Journal of Eating Disorders, …
#280: Kirsty Elliot-Sale, PhD – Energy Availability, Menstrual Disorders & RED-S
Guest BioKirsty Elliot-Sale, PhD Dr Elliott-Sale is an associate professor in female physiology at Nottingham Trent University. There, she is also the Head of the Musculoskeletal Physiology Research Group. She is also responsible for teaching on the undergraduate and postgraduate Sport Science degree programmes. Dr Elliott-Sale teaches mainly in the areas of Exercise Physiology and particularly in Female Physiology, Performance, and Health. In This Episode We Discuss Menstrual disorders: secondary amenorrhea (loss of 3 or more consectively) vs. oligomenorrhea (cycle longer than 45 days), vs.Functional Hypothalamic Amenorrhea (FHA) vs milder symptoms of some dysfunction What is happening on a hormonal …
#279: Avrum Bluming, MD & Carol Tavris, PhD – Estrogen, Menopause & Misconceptions About Hormone Replacement
Guest BioAvrum Bluming, MD Avrum Bluming received his MD from the Columbia College of Physicians and Surgeons. He spent four years as a senior investigator for the National Cancer Institute and for two of those years was director of the Lymphoma Treatment Center in Kampala, Uganda. He organized the first study of lumpectomy for the treatment of breast cancer in Southern California in 1978, and for more than two decades he has been studying the benefits and risks of hormone replacement therapy administered to women with a history of breast cancer. Dr. Bluming has served as a clinical professor of medicine …
#277: Eric Helms, PhD – Non-Quantitative Dieting, Personal Experiments & Optimal Weight Gain for Hypertrophy
Guest BioEric Helms, PhD Eric is currently a Research Fellow at Auckland University of Technology, New Zealand. His work is focused on training and nutrition interventions that could have implications for bodybuilders, powerlifters and other strength athletes. Eric has many peer reviewed publications and currently has many ongoing research projects and collaborations. Previously, Eric completed his PhD at AUT. He also holds a BS in fitness and wellness, an MS in exercise science, and a MPhil in sports nutrition. For the better part of his career he’s been a coach at 3D Muscle Journey, working with drug free strength and physique competitors …
#276: Nick Gant, PhD – Neurometabolism: Brain Function, Fatigue & Nutritient Interventions
Nick Gant is Director of the Exercise Neurometabolism Laboratory at the University of Auckland. We discuss nutrients and the brain.
#275: Kate Solovieva – Psychology, Empathy & Coping Strategies for Better Coaching
Guest BioKate Solovieva Kate has both undergraduate and graduate degrees in Psychology and spent time as a psychology professor at a college and university level. She currently is a health & nutrition coach, working for Precision Nutrition, where she has coached over 1,000 people. Now she coaches fitness professionals on how to be better coaches. In This Episode We Discuss Using an understanding of human psychology to improve coaching outcomes how we go about rationalizing our behaviour. How coaches can develop empathy Fitting the diet to your lifestyle: how much leeway/flexible does one give? The best skills a coach can teach …
#274: James Lindsay, PhD – When Peer-Review Goes Wrong: Lessons From the Grievance Studies Affair
Guest BioJames Lindsay, PhD James A. Lindsay holds degrees in physics and mathematics, with a doctorate in the latter. His previous books include Dot, Dot, Dot: Infinity Plus God Equals Folly and Life in Light of Death. He has been in the news for submitting, along with Peter Boghossian and Helen Pluckrose, a series of hoax papers to peer-review (seven of which were published) in fields that categorise as “grievance studies”. In This Episode We Discuss The hoax James and his collegues orchestrated How the “grievance studies” fields are published work that is anti-scientific Idea laundering Healthism How these fields …
#273: Bryan Chung, MD, PhD – Dealing with Science Overwhelm & Improving Your Relationship with Research
Guest BioBryan Chung, MD Bryan Chung is a methodologist who improves people’s relationship with science. He is a plastic/hand surgeon and PhD research designer. The biggest compliment he’s ever received was from his mentor while in residency. After winning the award for Best Paper by a Resident at a worldwide congress in plastic surgery, his professor said, “You deserve this award because, after four years, I finally understand what you’re talking about.” Bryan has been getting better at helping people understand what he’s talking about since. He won’t shut up about evidence-based practice, and sometimes is invited to not shut …
#271: Prof. John Hawley – Circadian Metabolomics & Time-Restricted Feeding
Guest BioJohn Hawley, PhD Prof. Hawley is Director of the Mary MacKillop Institute for Health at Australian Catholic Universtiy in Melbourne, Australia. He has published over 220 scientific manuscripts, written over 100 articles for technical journals and has authored numerous book chapters for exercise biochemistry and sports medicine texts. He is an Associate Editor for Diabetologia and currently sits on the Editorial Boards of many international journals. He is a frequently invited speaker at both National and International scientific meetings. John’s primary research focus includes the interaction of exercise and diet on the regulation of fat and carbohydrate metabolism, particularly …
#270: Alexander Kolliari-Turner – Anabolic Steroids, Muscle Memory & Advances in Drug Testing
Guest BioAlexander Kolliari-Turner Alex is currently completing a PhD at the University of Brighton in the UK, investigating the implications of RNA sequencing in the detection of anabolic steroid use and the harnessing of the molecular mechanisms of “muscle memory”. He is currently conducting research aiming to address a hypothesis that suggests that the myonuclei obtained via strength training and anabolic steroid usage are retained and therefore provide long term advantages to steroid users. In This Episode We Discuss The mechanism of hypertrophy via myonuclei accumulation Defining “muscle memory” in relation to myonuclei Animal models that show myonuclei don’t dissappear …
The Axiom of the Infinite Unknown: Uncertainty as the Only Certainty (Are You Really Science Based? – Part 2)
NB: The aim of this article is to illustrate WHY one should paradoxically maintain “uncertainty as ones only certainty” as a Scientific Thinker. You can read Part 1 of this series: “Uncertainty” in order to acquire the some foundational understanding of the topic that will provide a solid foundation for this article below. Scientist/Believer/Victim Thinking The previous article in this series (read here) began with a hypothetical scenario in which one was to find oneself having a discussion with 3 people. Each of those people had views that were radically different to one’s own. Each individual was asked “what would it take for …
SNR #265: Lessons From Experts – Prediabetes, Autophagy, Relative Energy Deficiency and Carbohydrate Periodization
About This EpisodeThe Sigma Live Sessions include four topic discussions on: 1) Dietary Interventions in Prediabetes & Diabetes – Nicola Guess, PhD 2) Fuelling Elite Sport Performance, Carbohydrate Periodization & Pracitioner Experiences – James Morton, PhD 3) Relative Energy Deficiency & Female Athlete Triad – Kirsty Elliot-Sale, PhD 4) Fasting for Health? Longevity, Autophagy and More – Martin MacDonald, MSc Full interviews: Kirsty Elliot-Sale, PhD – Energy Availability, Menstrual Disorders & RED-S James Morton, PhD – Fuelling Elite Sport: Team Sky, Liverpool FC & Carbohydrate Periodization Nicola Guess, PhD, RD – Prediabetes & Type 2 Diabetes Nutrition About This EpisodeThe …
#263: Brenda Davy, PhD – Dietary Assessment Methods in Nutrition Research
Guest BioBrenda Davy, PhD, RDN Dr. Davy, is a Professor in the Department of Human Nutrition, Foods and Exercise at Virginia Tech. She conducts research investigating the role of diet and physical activity behaviors in the prevention and treatment of obesity and related comorbidities, beverage consumption and weight management, and dietary assessment methodologies. Dr. Davy received a BS in Nutrition in 1989 and an MS in Exercise Physiology in 1992 from Virginia Tech, and a PhD degree in Nutrition from Colorado State University in 2001. Dr. Davy is a Fellow of the American College of Sports Medicine and The Obesity Society, …
#261: Ari Snaevarsson – Eating Disorder Recovery, Body Positivity & Intuitive Eating
Guest BioAri Snaevarsson Ari Snaevarsson is a nutrition coach who works primarily with clients who suffer from disordered eating patterns. He also works as a dietetic technician at a residential eating disorder treatment center. In both capacities, he helps clients develop positive relationships with food and their bodies. His book, 100 Days of Food Freedom, outlines a simple, day-by-day process to recovery from one’s eating disorder. In This Episode We Discuss Commonalitites in recovery from the various eating disorders Defining recovery The factors that may increase the probability of that recovery being a success Critical nature of support systems How you …
SNR #253: Listener Q&A
Danny answers questions submitted by podcast listeners. To submit yours, go to sigmanutrition.com/question
What Is Science? (Article Version)
This article is a transcription of a Sigma Nutrition Radio podcast episode (this one) that was extremely popular. The episode centered around an attempt to answer the question “what is science?”, or in other words, an attempt to get people to understand and appreciate what it really means to be a scientific thinker. I want to say thank you to the people I got to chat to who I’ve been able to put some of the thoughts across in this episode, Brad Dieter, Mike T. Nelson, Andy Galpin, Ciaran O’ Regan, Trent Stellingwerff, John Kiely, thank you, and thank you to …
Are You Really Science-Based? – Part One: Uncertainty
What Are You? There are many ways individuals classify themselves based on their views. Often people attach an identity to their views. Maybe they claim to be a “clean eater”. Or a “flexible dieter”. Or maybe it’s as simple as “keto” or “vegan”. Regardless, these classifications are used to tell us the person holds a certain set of views/beliefs. But how attached to them they are may indicate something more important… what type of thinker they are. Consider a hypothetical scenario in which you find yourself in a debate with three people with deeply held nutrition (or other) views. And not only are these views …
#244: Ian Dunican, PhD – Sleep & Impact of Weight Cutting
Guest BioIan Dunican, PhD Ian is currently the Director and Principal Consultant of Melius Consulting and has a PhD from the University of Western Australia (UWA), where he worked with elite sporting organisations/athletes to optimise sleep, recovery and performance. He is also the Director of Sleep4Performance and an Adjunct Researcher at Monash University, Australia. Ian has worked with elite and highly trained athletes at the Australian Institute of Sport (AIS), West Australian Institute of Sport (WAIS), professional teams in Super Rugby, Australian Rules Football, Basketball, Swimming, Ultrarunners and Martial Arts such as Boxing, & MMA. He is an ultrarunner, completing over …
#242: Jake Mey, PhD, RD – How Much Sugar is Too Much?
Guest BioJacob Mey, PhD, RD Jake is a registered dietitan and a human nutrition researcher. His work focuses on diet, muscle & metabolism. He is a Postdoctoral Research Fellow in Integrated Physiology and Molecular Medicine at the Pennington Biomedical Research Center. He is also a contractor in Inflammation and Immunity research at the renowned Cleveland Clinic. In This Episode We Discuss Understanding evidence-based research Can sugar, without caloric excess, still have detrimental health effects? Cleveland Clinic study: effect of wholegrains vs. refined grains on glucose metabolism How much sugar counts as a ‘high intake’? At what intakes we see issues Insulin …
#241: Elise Facer-Childs, PhD – Circadian Phenotypes, Brain Function & Athletic Performance
Guest BioElise Facer-Childs, PhD Elise Facer-Childs is currently a Research Fellow at the Centre for Human Brain Health at the University of Birmingham. She has done research on sleep, circadian rhythms and neuroimaging. She works with human participants to uncover the impact that our body clocks can have on brain structure and function, genetics, physiology and performance. Elise has presented her research at an International Conference for the European Biological Rhythms Society (EBRS)/World Chronobiology Congress (WCC) and has given presentations at the UK’s largest circadian conferences (UK Clock Club). In This Episode We Discuss Understanding circadian phenotypes Neuroimaging (fMRI) to …
July 2018 – Podcast Round-up Post
Welcome to the Podcast Re-cap post for the month of July 2018. This will be a breakdown of some key points that our re-cap author, Ella Whitcomb, took from the episode. by Ella Whitcomb #236 Kevin Ashworth, MSc – Understanding Anxiety & How To Deal With It Kevin holds a BSc in Psychology from Washington State University and an MSc in Counselling Psychology. His focus has remained on anxiety disorders, and he aims to explain complicated concepts in understandable terminology, whilst providing empathy and helping individuals challenge their worst fears. Kevin provides effective, evidence-based treatment to individuals struggling with anxiety …
SNR #240: Erica Goldstein, RD – Exercise-Associated Anemia, Hepcidin Activity & Implications for Athletes
Guest BioErica Goldstein, RD, MS Erica is a registered dietitian, currently completing a PhD at the University of Central Florida in Orlando. Previously she was employed as a Clinical and Sports Dietitian at the Mayo Clinic in Jacksonville, Florida, where Erica provided individual sports nutrition consultation to endurance and team sport athletes, in addition to providing care and educating oncology patients in the hospital. She has a M.A. in Exercise Science and Health Promotion from FAU, in addition to a B.S. in Nutrition and Dietetics from UNF. She is also a Certified Strength and Conditioning Specialist with the NSCA, and a Certified Sports Nutritionist …
June 2018 – Podcast Round-Up
Welcome to the Podcast Re-cap post for the month of June 2018. This will be a breakdown of some key points that our re-cap author, Ella Whitcomb, took from the episode. by Ella Whitcomb Episode #232 Ted Ryce – Social Isolation, Flow & the Influencers of Health That The Fitness Industry Forgets Ted has been in the health and fitness industry for 19 years, initially as a personal trainer. He has worked with many busy professionals and celebrities including Richard Branson and Robert Downey Jr. His overarching goal is to help people lead better, more fulfilling lives—legendary lives. Through his podcast, his coaching and …