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#544: Genetic Variants and Response to Nutrients – Martin Kohlmeier, MD PhD

In Podcasts by Danny LennonLeave a Comment

Listen Here: For a full list of apps, go here. Or simply search “Sigma Nutrition” in your app of choice.Or listen directly on the Sigma website here. Introduction In the realm of nutrition science, individual differences are more profound and impactful than many realize. For decades, we’ve developed dietary recommendations with a “one-size-fits-all” approach, assuming that most people respond similarly to specific nutrients. But Dr. Martin Kohlmeier, a pioneer in precision nutrition, challenges this very notion. How might an individual’s genetic makeup alter their need for certain nutrients? With advances in nutrigenetics, we’re beginning to see how personalized nutrition could …

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#543: Eye Health & Nutrition – Prof. John Nolan

In Podcasts by Danny LennonLeave a Comment

Listen Here: For a full list of apps, go here. Or simply search “Sigma Nutrition” in your app of choice.Or listen directly on the Sigma website here. Introduction In this episode, we dive deep into the world of ocular nutrition with Professor John Nolan, exploring how specific nutrients can play crucial roles in preserving eye health, improving vision and supporting cognitive function. With age-related macular degeneration (AMD) affecting millions globally, Professor Nolan sheds light on groundbreaking research showing how certain carotenoids—natural pigments found in plant foods—could impact eye health and perhaps even neurodegenerative conditions like Alzheimer’s disease. But what are …

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#542: Nutrients for Cognitive Performance in Sports – Prof. Shawn Arent, PhD

In Podcasts by Danny LennonLeave a Comment

Listen Here: For a full list of apps, go here. Or simply search “Sigma Nutrition” in your app of choice.Or listen directly on the Sigma website here. Introduction In the world of sports nutrition, understanding how different supplements and nutrients impact not just physical performance but also cognitive function is rapidly gaining traction. Athletes are constantly seeking that competitive edge, and while many are familiar with the benefits of carbohydrates and caffeine for energy and focus, there’s much more at play. Emerging research is highlighting the roles of compounds like creatine and omega-3s, not only for muscle recovery but also …

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#541: Lean Mass Hyper Responders & the Lipid Energy Model: Do the Claims Stand Up to Scrutiny?

In Podcasts by Danny LennonLeave a Comment

Listen Here: For a full list of apps, go here. Or simply search “Sigma Nutrition” in your app of choice.Or listen directly on the Sigma website here. Introduction When discussing cardiovascular health, few topics stir as much debate as cholesterol, particularly in relation to low-carb and ketogenic diets. Recently, there’s been significant attention given to a proposed model that suggests high LDL cholesterol may not pose the same cardiovascular risk in certain individuals, specifically those labeled as “lean mass hyper-responders.” This raises important questions: Is it possible that high cholesterol might not be dangerous for everyone? Or are we witnessing …

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#540: How Can We Improve Body Image and Self-Esteem Without Physique Change? – Gabrielle Fundaro, PhD & Eric Trexler, PhD

In Podcasts by Danny LennonLeave a Comment

Body image and self-worth are deeply intertwined concepts that influence how we see ourselves and interact with the world. Many people believe that changing their physique is the key to improving their body image, but is it really that simple? This connection between appearance and self-esteem raises important questions about how we define confidence and whether our sense of worth should be tied to how we look.

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#539: How Does Carbohydrate Availability Impact Resistance Training? – Cliff Harvey, PhD & Eric Helms, PhD

In Podcasts by Danny LennonLeave a Comment

Listen Here: For a full list of apps, go here. Or simply search “Sigma Nutrition” in your app of choice.Or listen directly on the Sigma website here. Introduction Some suggest that, since individual lifts or short-duration efforts don’t rely heavily on glycogen, carb intake might not be critical for strength athletes. If glycogen depletion isn’t a pressing issue, could athletes thrive on lower-carb diets without sacrificing performance? Or could there be overlooked benefits to having greater carbohydrate availablily in those sessions? In this episode, Dr. Cliff Harvey and Dr. Eric Helms offer their perspectives on this interesting and practically important …

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#538: Can Fish Oil Supplementation Increase Risk of Irregular Heart Rhythms?

In Podcasts by Danny LennonLeave a Comment

Listen Here: For a full list of apps, go here. Or simply search “Sigma Nutrition” in your app of choice.Or listen directly on the Sigma website here. Introduction Omega-3 fatty acids are often viewed as beneficial or, at worst, neutral supplements when it comes to supporting cardiovascular health, lowering triglycerides, and offering anti-inflammatory effects. Much of the focus in recent years has centered on understanding how significant these benefits are, particularly for heart health, with many studies highlighting the potential for omega-3s to play a positive role in reducing cardiovascular risk. However, an emerging concern has complicated the conversation around …

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#536: Improving Sleep in Combat Sports Athletes – Ian Dunican, PhD

In Podcasts by Danny LennonLeave a Comment

In the world of combat sports, optimizing performance extends beyond physical training and nutrition—sleep plays a critical role. Maladaptive sleep behaviors, such as inconsistent sleep schedules and inadequate sleep duration, can significantly impair an athlete’s performance by reducing cognitive function, reaction time, and recovery ability. Understanding these impacts is crucial for athletes and coaches seeking to enhance performance through more effective sleep strategies.

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#534: Are Plant-Based Meat Alternatives Healthy? – Matthew Nagra, ND

In Podcasts by Danny LennonLeave a Comment

The debate between animal-based and plant-based meat alternatives (PBMAs) has garnered significant attention, especially concerning their impact on cardiovascular health. As PBMAs become increasingly popular, questions about their nutritional profiles and long-term health implications have emerged. Are these alternatives genuinely healthier than traditional meat, or do their highly processed nature and high sodium content undermine potential benefits? This discussion is crucial as dietary choices increasingly influence public health policies and consumer behaviors.

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Timing of Eating: Energetic Hypothesis (SNP32)

In Podcasts by Alan FlanaganLeave a Comment

In the ongoing exploration of weight loss strategies, the timing of food intake has emerged as a fascinating area of study. While traditional advice often focuses on what we eat, growing evidence suggests that when we eat could also play a crucial role in weight management. This concept, known as chrononutrition, examines how our body’s internal clock influences the metabolic processes associated with food intake. Could adjusting meal times offer a new pathway to effective weight loss?

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#532: Dietary Fat: Evidence vs. Misinformation – Alice Lichtenstein, DSc

In Podcasts by Danny LennonLeave a Comment

In the realm of nutrition science, few topics have sparked as much debate and evolution in understanding as the impact of dietary fat on cardiovascular health.
Dr. Alice Lichtenstein, a renowned expert in nutrition and cardiovascular disease, brings clarity to this complex field. Her extensive research at several prestigious institutions has been pivotal in shaping contemporary dietary guidelines.

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#531: Correlation, Causation & Cliché

In Podcasts by Danny LennonLeave a Comment

In the realm of nutrition science and health, understanding the intricate relationship between various factors and health outcomes is crucial yet challenging. How do we determine whether a specific nutrient genuinely impacts our health, or if the observed effects are merely coincidental? This intriguing question brings us to the core concepts of correlation and causation. You’ve likely heard the adage “correlation is not causation,” but what does this truly mean in the context of scientific research and public health recommendations? Can a strong association between two variables ever imply a causal relationship, or is it always just a statistical coincidence?

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SNP31: What is Regression to the Mean?

In Podcasts by Danny LennonLeave a Comment

Regression to the Mean (RTM) is a statistical phenomenon where extreme values on one measurement tend to move closer to the average on subsequent measurements due to natural variability. In this Premium-exclulsive episode, Danny gives an explanation of this concept with some examples in nutrition research.

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#530: Evidence-based Strategies for Learning & Skill Acquisition – Scott Young

In Podcasts by Danny LennonLeave a Comment

In this podcast episode, Scott Young discusses insights from his work on learning optimization. He shares practical methods for improving learning efficiency, particularly in reading research and expanding knowledge in nutrition. Scott’s expertise provides a valuable framework for enhancing cognitive abilities and achieving more effective learning outcomes.

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#529: Addressing Popular Claims About Cholesterol, Dietary Fat and Heart Disease

In Podcasts by Danny Lennon2 Comments

In episode 529 of Sigma Nutrition Radio, we discuss all things related to cholesterol, atherosclerosis, heart disease, and dietary fat. The discussion extensively covers the impact of LDL cholesterol and ApoB on atherosclerotic plaque progression, cardiovascular events, and the benefits of early LDL lowering interventions, particularly through the use of PCSK9 inhibitors alongside statins.

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#526: Eating Rate, Food Texture & Satiation – Marlou Lasschuijt, PhD

In Podcasts by Danny LennonLeave a Comment

Food science and behavior are intimately connected. One critical but often overlooked facet of this connection is food texture and its substantial impact on eating behavior and energy intake. Food texture encompasses characteristics such as hardness and structure. It categorizes food into liquids, semi-solids, and solids, each with a wide range of textures—from dry and crispy to elastic and more substantial. This classification deeply affects how we consume food. The time it takes to chew and swallow a food item can vary greatly based on its texture.

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SNP29: Athletes & Plant-Based Diets – Evidence & Application in Practice

In Podcasts by Danny LennonLeave a Comment

Contemporary society is witnessing a growing interest in, and embracing of, plant-based diets. Numerous athletes are now gravitating towards such dietary choices, motivated by concerns for health, performance or ethics. Consequently, coaches, nutritionists, and other fitness experts find themselves increasingly tasked with guiding athletes who adhere to plant-based diets. For coaches and trainers, understanding the possible impacts of these dietary preferences on athletes’ objectives is paramount, as is devising dietary plans that optimize their performance. This episode discusses the scientific and practical aspects of supporting athletes who have adopted a vegetarian lifestyle and diet.

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#521: How Does Coffee Impact Our Health?

In Podcasts by Danny LennonLeave a Comment

The relationship between coffee and health is complex, encompassing areas like blood lipids, cardiovascular disease, neurodegenerative diseases, anxiety, and depression. Coffee has an interesting nutrient profile and contains diverse bioactive compounds that influence metabolism.

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SNP28: How To Eat for Longevity

In Podcasts by Danny LennonLeave a Comment

In a world flooded with claims, advice, and recommendations on how to extend our lifespan, the buzz around various diet approaches, supplement regimens, and lifestyle hacks is deafening. But amidst the noise, one must pause to ponder: Are these claims rooted in science? And perhaps more crucially, are we even asking the right questions or pursuing the correct goals in our quest for longevity?

Join us in our upcoming podcast episode as Danny delves into these intriguing questions. Rather than getting lost in the sea of trends and fads, Danny offers his insights on the essential inquiries we should be making. Discover how to shift our focus towards the core factors that genuinely enhance our chances of leading longer, healthier lives. Don’t miss out on this thought-provoking exploration into the science and philosophy behind longevity.

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#518: Nutritional Geometry, Philosophy of Science & A Case for Reductionism – Prof. David Raubenheimer & Jonathan Sholl, PhD

In Podcasts by Danny LennonLeave a Comment

There has been much debate about the role of nutritional reductionism in research. This approach generally aims to study diet’s effects by breaking down the intricate web of dietary factors into smaller, more manageable components. But critics have asked does this approach truly capture the full picture of nutrition’s influence on our well-being?

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#517: Reflecting on Ten Years of Lessons

In Podcasts by Danny LennonLeave a Comment

I’m grateful for a wealth of insights garnered from interviews with some of the brightest minds in the field of evidence-based nutrition science. Through these conversations, I’ve come to understand the critical underpinnings of scientific thinking, the importance of honing our critical appraisal skills, and the crucial distinction between accurate dissemination of information and misleading “half-truths”.

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#511: Null By Design – When “No Effect” Doesn’t Mean No Effect

In Podcasts by Danny LennonLeave a Comment

Numerous nutrition studies present findings of “no effect,” but interpreting such results requires caution. A null finding, indicating an absence of impact from a nutrient or exposure, may not necessarily suggest a lack of effect overall. Instead, it could stem from issues related to the study’s design, the nature of the exposure, or participant characteristics.

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#510: Social Comparison: Evidence on its Impacts & What We Can Do – Shannon Beer

In Podcasts by Danny LennonLeave a Comment

Social comparison theory, developed by psychologist Leon Festinger in the 1950s, posits that individuals determine their own social and personal worth based on how they stack up against others. This theory suggests that people engage in social comparisons to evaluate their abilities, opinions, and attributes, often choosing relevant others for comparison.

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#508: Why Athletes Can Achieve High Performance During an Energy Deficit – Jose Areta, PhD

In Podcasts by Danny LennonLeave a Comment

Although severe energy deficiency can impair physical capacity, it’s noteworthy that humans can enhance aerobic fitness and strength even in the presence of significant energy deficits. Strikingly, many elite athletes compete at the highest levels despite displaying evident signs of energy deficiency. To discuss some potential reasons for this ability to maintain peak physical performance while suppressing energetically demanding physiological traits, researcher Dr. Jose Areta of LJMU is on the podcast to discuss his work in this area.

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#505: Oslo Diet-Heart Study: Cholesterol-lowering Diets & Cardiovascular Events

In Podcasts by Danny LennonLeave a Comment

The Oslo Diet-Heart Study was one of the earliest randomized controlled trials to explore the relationship between diet and heart disease. It aimed to investigate the impact of dietary interventions, specifically the reduction of saturated fat intake and an increase in polyunsaturated fat intake, on cardiovascular health.

The Oslo Diet-Heart Study involved 412 men who had already suffered a myocardial infarction 1-2 years before the start of the intervention.

Despite some known limitations, the Oslo Diet-Heart Study played a role in shaping early understanding on the relationship between dietary fat, cholesterol levels, and heart disease. Subsequent research and larger studies have contributed to a more nuanced understanding of the complex factors influencing cardiovascular health.

In this episode we discuss why this trial is important in the history of diet-heart research and how it connects to other seminal work in the field.

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#503: Lyon Diet Heart Study – Canola Oil, “Mediterranean” Diets & Minimizing Bias

In Podcasts by Danny LennonLeave a Comment

The Lyon Diet Heart Study is often cited as one of the pivotal studies that helped establish the Mediterranean diet as a recognized and recommended dietary pattern for cardiovascular health. It showed significant reduction in cardiac death could be achieved in secondary prevention patients using a dietary intervention. Here we dig into some of the deatils.

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#500 – The Big Unanswered Questions in Nutrition Science

In Podcasts by Danny LennonLeave a Comment

To mark the 500th episode of the podcast, Danny and Alan take a look at some of the current outstanding questions in nutrition science, what areas have largely been resolved, and how their own thinking has evolved and changed over time.
This brings them into areas such as personalized nutrition, ultra-processed foods, time-restricted eating, salt & health, and the difference between being “evidence-based” and “reference-based”.

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#498: The PROPEL Trial & Weight Loss Interventions in Primary Care – John Apolzan, PhD

In Podcasts by Danny LennonLeave a Comment

The PROPEL (Promoting Successful Weight Loss in Primary Care in Louisiana) trial was a cluster-randomized weight loss trial is specifically tailored to address the pressing health concerns of an underserved population in Louisiana, where obesity rates have reached alarming levels. In this episode we have the opportunity to delve deeper into the intricacies of the PROPEL trial and gain insights from one of its lead researchers, Dr. John Apolzan of the Pennington Biomedical Research Center.

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SNP21: Sick Individuals and Sick Populations

In Podcasts by Danny LennonLeave a Comment

In 1985 a paper titled “Sick Individuals and Sick Populations” was published in the International Journal of Epidemiology. In this episode, Danny and Alan discuss the central themes of the paper, why they are so crucial to understand, and what this means for our understanding of diet and chronic disease prevention.

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#496: ATBC Cancer Prevention Study – Crucial Lessons

In Podcasts by Danny LennonLeave a Comment

The Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study (ATBC) stands as a seminal and pioneering research endeavor within the domain of epidemiology and cancer prevention. Conducted in Finland, the study aimed to examine the potential protective effects of alpha-tocopherol (vitamin E) and beta-carotene supplementation against the occurrence of various cancer types, particularly lung cancer, among male smokers.

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#494: Multiple Risk Factor Intervention Trial

In Podcasts by Danny LennonLeave a Comment

The Multiple Risk Factor Intervention Trial (MRFIT) was a groundbreaking clinical trial conducted in the 1970s and 1980s. Its main objective was to investigate the relationship between various risk factors and the incidence of heart disease.

In this episode we take a look at why this is such seminal research, as well as the contribution of one of the greatest researchers ever in the field, Jeramiah Stamler.

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#493: The Keys Equation – How Dietary Fats Impact Blood Cholesterol

In Podcasts by Danny LennonLeave a Comment

One of the most important and influential papers in nutrition science is one by Ancel Keys and his colleagues that was published in The Lancet in 1957. This seminal paper examined the relationship between dietary fat intake and serum cholesterol levels. The most important aspect of this paper is the presentation of the ‘Keys Equation’; a predictive equation for the impacts of saturated, monounsaturated, and polyunsaturated fats, and dietary cholesterol, on blood cholesterol levels.

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SNP20: The Cumulative Exposure Model of LDL-C & Heart Disease

In Podcasts by Danny LennonLeave a Comment

It has been clearly demonstrated that elevated LDL-cholesterol (LDL-C), or perhaps more specifically pro-atherogenic lipoproteins, is causal in atherosclerosis development in humans. One crucial concept within this is that the risk relates not only to the magnitude of elevated LDL-C, but the duration of exposure. Thus, the role of LDL-C in driving atherosclerosis is referred to as a “cumulative, integrated exposure over the lifecourse”.

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#490: How Does Exercise Impact Beta-cell Function in Type 2 Diabetes? – Mark Lyngbæk, MD

In Podcasts by Danny LennonLeave a Comment

The management of type 2 diabetes has long been a challenge, but a new study conducted by researcher Mark Lyngbaek and his colleagues has the potential to add important considerations to the approach to treatment. Titled the “DOSE-EX” randomized clinical trial, their study uncovers the impact of exercise and weight loss on beta-cell function, a key factor in diabetes progression.

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#489: Inequalities in Diabetes Outcomes for African & Caribbean Communities – Prof. Louise Goff

In Podcasts by Danny LennonLeave a Comment

In the UK, there is a threefold higher incidence of type 2 diabetes in UK African and Caribbean (AfC) communities, compared to the general population. And ethnic inequalities in type 2 diabetes treatment and outcomes have been documented. Differences in outcomes relate to physiological differences as well as pragmatic issues and structural barriers. Professor Louise Goff has done pioneering work in relation to both aspects.

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#487: Weight Cutting in Combat Sports – Jordan Sullivan

In Podcasts by Danny Lennon2 Comments

To discuss the science, practical application and dangers of weight cutting strategies, performance dietitian Jordan Sullivan is on the podcast. Jordan has been the performance dietitian for several years to Israel Adesanya, Alexander Volkanovski, Leon Edwards, Dan Hooker, Kai Kara-France, and many other well-known names.

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#486: Blood Glucose Spikes: How High is Too High? – Mario Kratz, PhD & Nicola Guess, PhD

In Podcasts by Danny Lennon5 Comments

Introduction Peaks in blood glucose (or “blood sugar spikes”) are commonly highlighted as something harmful to health. And, of course, an excessively high blood glucose response to a meal can be problematic, or at least indicate there is a problem. However, elevations in blood glucose after eating are a normal physiological response. And “bad” blood glucose responses are those that stay high for a prolonged period; i.e. after elevating, they don’t return to normal within an appropriate period of time. But now many normoglycemic people are worrying about normal blood glucose responses, due to information that portrays even moderate elevations …

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#485: Does Menopause Alter Appetite?

In Podcasts by Danny LennonLeave a Comment

Menopause is commonly associated with hormonal changes and physical symptoms, such as hot flashes, mood changes, sleep issues, and weight gain. Based on anecdotal reports, another interesting question emerges: what is the potential impact of menopause on appetite?

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SNP18: What is a Healthy Low-Carb Diet?

In Podcasts by Danny LennonLeave a Comment

In this episode, Danny discusses what health outcomes may result from low-carb diets, and what distinguishes a “healthy low-carb diet” from an “unhealthy low-carb diet”. This includes some pragmatic tips for nutritionists, health professionals and consumers, who are choosing to use a low-carbohydrate diet.

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#484: Is Metabolic Adaptation an Illusion? – Eric Trexler, PhD

In Podcasts by Danny LennonLeave a Comment

Some people have framed metabolic adaptation as so significant that it makes weight loss attempts futile. While others, including in research, have referred to metabolic adaptation as an “illusion”. So what do we actually know about this concept and what is the pragmatic significance of it? To discuss the nuances of the topic, Alan and Danny are joined by Dr. Eric Trexler, who has published on this topic and has followed recent publications closely.

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#483: What are the Effects of Very High Fiber Intakes?

In Podcasts by Danny Lennon4 Comments

Most dietary guidelines recommend dietary patterns that provide adults with 30-35g of dietary fiber per day. However, what do we know about intakes beyond this? Do we continue to see benefit in a linear fashion? Is there a ceiling to benefit? At what level would we see “optimal” benefit or the greatest magnitude of risk reduction?

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#481: Why Saturated Fat Really Does Impact Heart Disease Risk

In Podcasts by Danny Lennon2 Comments

While it has long been acknowledged that high intakes of saturated can increase risk of atherosclerotic cardiovascular disease due to their impact on blood lipids, there are some who question the association between saturated fat and heart disease.

Specifically, they may state that the evidence for this association is weak or non-existant, typically by pointing to some commonly cited studies that show null associations between saturated fat and CVD outcomes.

On this basis, they may conclude that there is no basis to aim to limit saturated fat intake to current recommended levels or that reducing saturated fat intake will not actually improve health outcomes.

In this episode, Alan and Danny look at the four most commonly cited publications showing a null association, highlighting some key issues. Beyond that, they look at a number of other lines of evidence on saturated fat that allows one to come to a confident answer on this question.

So does reducing saturated fat intake to recommended levels actually reduce heart disease risk? Let’s discuss…

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SNP16: A Dairy Fat Paradox? – Saturated Fat, Food Matrices & Heart Disease

In Podcasts by Danny LennonLeave a Comment

Substantial evidence shows that a high intake of saturated fat in the diet has the potential to significantly raise LDL-C and ApoB-containing lipoproteins in many people, and in turn increase their risk of developing atherosclerotic cardiovascular disease (ASCVD).

However, people may raise what seems to some contradictory evidence, or what is sometimes thought of as a paradox: the impact of full-fat dairy on CVD risk.

This paradox arises because given the saturated fat content of full-fat milk, yogurt and cheese, we typically don’t see the same impact on blood lipid profiles. In addition, epidemiology can often show such foods in a favourable light. And the dairy fat story gets more interesting when we look at evidence showing there is a huge difference in the impact of consuming different dairy foods (e.g. butter vs cheese/yogurt).

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#477: Effect of Different Diets on Cholesterol, Lipoproteins and Discordance – Ian Davies, PhD

In Podcasts by Danny LennonLeave a Comment

Introduction Discordance between low-density lipoprotein particle (LDL-p) and low-density lipoprotein cholesterol (LDL-C) occurs when the levels of these two biomarkers do not match up as expected. Discordance between Apolipoprotein B (ApoB) and low-density lipoprotein cholesterol (LDL-C) is similar, except rather than counting just LDL particles, ApoB is a measure of the numbers of lipoproteins that have an ApoB attached. Discordance between ApoB and LDL-C can lead to either an underestimate or overestimate of ASCVD risk. And therefore there may be important implications for someone who does have discordance. Additionally, it is such cases that suggest that a measurement of ApoB …

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#475: Is Food Addiction Real? – Charlotte Hardman, PhD

In Podcasts by Danny LennonLeave a Comment

The concept of food addiction suggests that there may be a biological explanation for this behavior, and that certain foods may be especially “rewarding” to the brain, leading to a kind of addiction. In this podcast, we will explore the latest research on food addiction with Dr. Hardman. We will delve into the evidence for and against the idea of food addiction, as well as discuss the potential implications for public health and policy.

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#472: Compared To What? – Understanding Food Substitution Analysis & Adjustment Models

In Podcasts by Danny LennonLeave a Comment

Introduction When thinking about the effect of eating or not eating a certain food or nutrient, we can’t consider this in isolation. Meaning, we need to evaluate the impact within the context of what such an inclusion/exclusion does to an individual’s overall diet pattern. Thinking about this concept, the phrase “compared to what?” has been colloquially used. And while this is an important idea, there has been some misapplication of this principle. In nutrition science, this is related to the concept of food or nutrient “substitution”. And this concept is crucial to understanding the issues that can arise in nutrition …

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#469: Chrononutrition – New Findings & Updated Views

In Podcasts by Danny LennonLeave a Comment

Chrononutrition is a research area that looks at the relationship between temporal (time-related) eating patterns, circadian rhythms, and metabolic health. In this episode, we look at recent research (including that from the Big Breakfast Project) and how understanding and conclusions from the field have shifted over time.