Appetite and satiety are fundamental concepts shaping how we eat, why we feel hunger, and what keeps us satisfied after meals. From the biological signals sent by our gut to the psychological influences of food cues, understanding these processes can provide valuable insights into how we manage our food intake.
#544: Genetic Variants and Response to Nutrients – Martin Kohlmeier, MD PhD
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 …
#543: Eye Health & Nutrition – Prof. John Nolan
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 …
#542: Nutrients for Cognitive Performance in Sports – Prof. Shawn Arent, PhD
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 …
#541: Lean Mass Hyper Responders & the Lipid Energy Model: Do the Claims Stand Up to Scrutiny?
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 …
Fasting for Health: What Do We Know? (SNP34)
Fasting has gained immense popularity as a dietary approach, but what does the scientific evidence say about its health benefits?
#540: How Can We Improve Body Image and Self-Esteem Without Physique Change? – Gabrielle Fundaro, PhD & Eric Trexler, PhD
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.
#539: How Does Carbohydrate Availability Impact Resistance Training? – Cliff Harvey, PhD & Eric Helms, PhD
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 …
#538: Can Fish Oil Supplementation Increase Risk of Irregular Heart Rhythms?
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 …
#537: Appetite Regulation, Metabolic Compensation and More – Stephan Guyenet, PhD
AMA episode with Dr. Stephan Guyenet.
Q&A: Caffeine Metabolism, Electrolyte Supplements, & Is Weight Loss Healhty? (SNP33)
This episode is one of our Premium-exclusive AMA (ask me anything) episodes, where we answer questions submitted by Premium subscribers.
#536: Improving Sleep in Combat Sports Athletes – Ian Dunican, PhD
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.
#535: Is This Meta-analysis Good or Bad? – How to Critique Nutrition Studies
To many, meta-analyses are seen as a research tool that is often regarded as the pinnacle of evidence in nutrition science. But is this accurate? What exactly makes a meta-analysis reliable or flawed? How can we distinguish between a well-conducted study and one that might mislead even the most well-intentioned reader?
#534: Are Plant-Based Meat Alternatives Healthy? – Matthew Nagra, ND
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.
Timing of Eating: Energetic Hypothesis (SNP32)
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?
#533: Making Sense of Omega-3 Supplement Trials – Prof. JoAnn Manson, MD, DrPH
In this episode, Professor JoAnn Manson will delve into the complexities of omega-3 research, discussing the VITAL trial in detail, comparing it with other significant studies, and providing insights into how to interpret and reconcile the diverse findings in the context of chronic disease risk.
#532: Dietary Fat: Evidence vs. Misinformation – Alice Lichtenstein, DSc
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.
#531: Correlation, Causation & Cliché
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?
SNP31: What is Regression to the Mean?
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.
#530: Evidence-based Strategies for Learning & Skill Acquisition – Scott Young
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.
#529: Addressing Popular Claims About Cholesterol, Dietary Fat and Heart Disease
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.
#528: Is Unprocessed Red Meat Problematic for Our Health?
In this episode we delve into the contentious topic of unprocessed red meat and its potential health impacts. The episode addresses the common debates and confusion surrounding the risks associated with red meat consumption.
SNP#30: Melatonin, Meal Timing & Chrononutrition – Marta Garaulet, PhD
In this interview, we will explore the role of circadian biology in human health and metabolism. We will begin by examining circadian clocks, the internal mechanisms that regulate our daily physiological cycles, and how these differ from behavioral cycles, which are influenced by external factors such as light exposure and activity levels.
#527: How to Prevent & Treat Hypertension – Dr. Mohammed Alo, DO
In this episode, we are joined by Dr. Mohammed Alo, a board-certified cardiologist and internal medicine specialist, who will help us understand the intricacies of hypertension and how it can be effectively controlled.
#526: Eating Rate, Food Texture & Satiation – Marlou Lasschuijt, PhD
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.
#525: Cholesterol-Lowering Medication – Dr. Paddy Barrett
In this episode, preventative cardiologist Dr. Paddy Barrett discusses the different types of lipid-lowering medications, their mechanisms of action, the side effects that may occur, and the misconceptions about the drugs that are unfortunately widespread.
#524: Strength & Fitness Levels for Reducing Chronic Disease Risk & Promoting Health Ageing – Jordan Feigenbaum, MD
When aiming for healthy aging and reducing chronic disease risk over the lifecourse, exercise, specifically a combination of resistance training and cardiorespiratory fitness, has a fundamental role to play. In addition it can mitigate age-related declines and support independence in later years.
SNP29: Athletes & Plant-Based Diets – Evidence & Application in Practice
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.
#523: How Trustworthy is the Food Frequency Questionnaire in Evaluating Dietary Intake? – Deirdre Tobias, ScD
Dr. Deirdre Tobias is a nutritional epidemiologist at the Brigham and Women’s Hospital and Harvard Medical School in Boston. She is an Assistant Professor in the Department of Nutrition at Harvard. In this episode we discuss the much-maligned food frequency questionnaire (FFQ) and it’s use in nutrition research.
#522: Does Personalized Nutrition Outperform General Dietary Advice?
So is personalized nutrition superior to standard dietary advice? Let’s find out…
#521: How Does Coffee Impact Our Health?
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.
#520: How Exercise Impacts Appetite, Food Intake and Adiposity – James Dorling, PhD
In this episode, Dr. James Dorling of the University of Glasgow helps us delve into the evidence surrounding how factors like adiposity, sex, and habitual physical activity modulate our responses to exercise in terms of appetite, energy intake, and appetite-related hormone responses.
SNP28: How To Eat for Longevity
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.
#519: Eating Disorders: Inpatient Treatment & Challenges – Helen West, RD
In this episode Helen West, an Advanced Specialist Eating Disorders Dietitian with over 12 years of clinical experience, discusses her experience and understanding of these areas. With her extensive background and expertise, Helen offers valuable perspectives in tackling these critical topics within the realm of eating disorder treatment and research.
#518: Nutritional Geometry, Philosophy of Science & A Case for Reductionism – Prof. David Raubenheimer & Jonathan Sholl, PhD
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?
#517: Reflecting on Ten Years of Lessons
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”.
#516: How to Read Nutrition Studies (Become Confident in Critically Appraising Research)
Effectively reading nutrition studies requires a nuanced understanding of statistical concepts and methodologies used in various studies. Developing this understanding can be challenging, especially for individuals without a background in statistics or research methodology.
AMA: Do Low-carbers Need Less Vitmain C? Does Omega-3 Supplementation Actually Benefit Us? & More (SNP 27)
This episode is one of our Premium-exclusive AMA (ask me anything) episodes, where we answer questions submitted by Premium subscribers.
#515: Does Dietary Fat Quality Causally Affect Atherosclerosis Risk? – Jacob Christensen, PhD
Jacob J. Christensen is a clinical dietitian and researcher at University of Oslo. His research interests include cardiovascular diseases, lipid metabolism, nutrition, genomics and data science.
#514: Plant-derived Fatty Acids – Ella Baker, PhD
Dr. Baker’s research to date focuses on the metabolism, functionality, and underlying mechanisms of action of plant-derived fatty acids. Her interests include novel plant-derived fatty acids and exploring the effects on membrane structure and function.
#513: Kidney Stones & Diet – Deepa Kariyawasam, RD
Deepa Kariyawasam is a specialist renal dietitian and clinical lead of the London Kidney Network. She is based at the Department of Dietetics in King’s College Hospital, London.
What are Dietary Reference Intakes? Origins, Development & Use (SNP 26)
Dietary Reference Intakes (DRIs) are a set of nutrient reference values, developed in the US, that are used to assess and plan the nutrient intake of healthy individuals.
#512: Alzheimer’s Disease – Drs. Ayesha & Dean Sherzai
What role does lifestyle play in Alzheimer’s risk, and is there evidence supporting the influence of specific nutrients on cognitive health?
#511: Null By Design – When “No Effect” Doesn’t Mean No Effect
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.
#510: Social Comparison: Evidence on its Impacts & What We Can Do – Shannon Beer
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.
AMA: Coconut Oil, Raw Oats, Collagen, & More! (SNP 25)
This is a Premium-exclusive “ask me anything” episode.
#509: Helping Clients & Patients Overcome Nutrition Confusion – Jono Steedman, APD
There is no shortage of misleading, confusing and even dangerous nutrition information on the internet. And, unfortunately, much of it can sound very convincing and appealing to people who wish to improve their health. The result can be that they may end up ironically doing the opposite.
#508: Why Athletes Can Achieve High Performance During an Energy Deficit – Jose Areta, PhD
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.
#507: Does a Higher Portfolio Diet Score Reduce Heart Disease? – Andrea Glenn, PhD
The Portfolio diet is a nutritional approach that has garnered attention for its ability to reduce blood lipids and thus improve cardiovascular health.
Listener Q&A: Homocysteine, MUFA, Healhty BMI, and more! (SNP 24)
This episode is one of our Premium-exclusive AMA (ask me anything) episodes, where we answer questions submitted by Premium subscribers.
#506 Sports Nutrition: Translating Research to Practice – Andreas Kasper, PhD
Andy Kasper, PhD, is a sports nutritionist, currently heading up Performance Nutrition at Newcastle United Football Club. Previously, Dr. Kasper held roles in elite football (Chelsea, Fulham, Derby), rugby union (England Rugby Union, Sale Sharks, London Irish, Wasps) and rugby league (Catalan Dragons).
#505: Oslo Diet-Heart Study: Cholesterol-lowering Diets & Cardiovascular Events
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.
#504: Vegetable Oil vs. Saturated Fat – Analysis of the LA Veterans Study
In 1959 a landmark clinical trial, often referred to as the LA Veterans Study, began with the aim to investigate the effects of replacing dietary saturated fats with polyunsaturated fats, on the progression of atherosclerosis and cardiovascular outcomes.
#503: Lyon Diet Heart Study – Canola Oil, “Mediterranean” Diets & Minimizing Bias
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.
#502: Sydney Diet-Heart Study – Is Linoleic Acid Causing Heart Disease?
Could this trial undermine the common conclusions that replacing saturated fat with polyunsatured fat decreases heart disease risk?
Addressing Some Criticisms of Nutritional Epidemiology (SNP 23)
Danny takes a look at some of the criticisms that gets levelled at nutrition epidemiology. Are they fair or misguided?
#501: Sex-based Training Recommendations: Evidence-based or Hype? – David Nolan, PhD
The guest in this episode, Dr. David Nolan, is a researcher in the area of sex differences in exercise response, and has looked at the influences of menstrual cycle and hormonal contraceptive use in female athletes on their performance.
#500 – The Big Unanswered Questions in Nutrition Science
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”.
#499: How Sensory Cues Impact Food Choice & Behavior – Prof. Ciarán Forde
Ciarán Forde is a Professor in Sensory Science and Eating Behavior at Wageningen University in the Netherlands.
The PREDIMED Trial – Controversy, Criticisms, & Lessons Learned (SNP 22)
The study made a huge splash due to the rarity in nutrition of having large RCTs with hard endpoints. In addition, it had results of a large magnitude; showing a 30% reduction in cardiovascular events.
#498: The PROPEL Trial & Weight Loss Interventions in Primary Care – John Apolzan, PhD
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.
#497: Are Food Frequency Questionnaires Reliable?
Food frequency questionnaires (FFQs) have been widely employed in nutrition research to assess dietary intake patterns among study participants. However, debates surrounding the reliability of FFQs have persisted both inside and outside the academic community.
SNP21: Sick Individuals and Sick Populations
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.
#496: ATBC Cancer Prevention Study – Crucial Lessons
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.
#495: Circadian Clocks in Muscle & Exercise as a Time Cue – Prof. Karyn Esser
This episode delves into the implications of “circadian clocks” operating within skeletal muscle tissue, with the esteemed Prof. Karyn Esser as this week’s guest. Her pioneering work has been instrumental in understanding the interplay between circadian rhythmicity and muscular physiology.
#494: Multiple Risk Factor Intervention Trial
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.
#493: The Keys Equation – How Dietary Fats Impact Blood Cholesterol
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.
SNP20: The Cumulative Exposure Model of LDL-C & Heart Disease
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”.
#492: How Does Weight Cycling Impact Long-term Health?
In this episode, we will examine the evidence published to date and draw evidence-based conclusions regarding the impact of weight cycling on long-term health.
#491: Do High Protein Intakes Cause Insulin Resistance?
In this episode, we look to answer the question ‘do high protein diets cause insulin resistance or increase diabetes risk?’.
#490: How Does Exercise Impact Beta-cell Function in Type 2 Diabetes? – Mark Lyngbæk, MD
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.
SNP19: AMA – Alan Flanagan, PhD
Ask Me Anything (AMA) episode with Dr. Alan Flanagan, PhD.
#489: Inequalities in Diabetes Outcomes for African & Caribbean Communities – Prof. Louise Goff
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.
#488: Does Time of Day Impact Hunger, Appetite & Satiety?
In this episode, Alan and Danny take a look at the current evidence related to the connection between time-of-day, appetite, and energy intake. And what does this mean for how calorie distribution may affect dietary intake, body composition and health.
#487: Weight Cutting in Combat Sports – Jordan Sullivan
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.
#486: Blood Glucose Spikes: How High is Too High? – Mario Kratz, PhD & Nicola Guess, PhD
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 …
#485: Does Menopause Alter Appetite?
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?
SNP18: What is a Healthy Low-Carb Diet?
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.
#484: Is Metabolic Adaptation an Illusion? – Eric Trexler, PhD
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.
#483: What are the Effects of Very High Fiber Intakes?
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?
#482: Carbohydrate Quality & Health – Andrew Reynolds, PhD
What does the best evidence tell us about different carbohydrate types and impacts on health outcomes? Should carbohydrates be viewed as inherently harmful? How solid is the evidence on whole grains, legumes and other high-fiber carbohydrate-rich foods?
Is Personalized Nutrition Superior to General Nutrition Advice? (SNP 17)
So is personalized nutrition superior to standard dietary advice? Let’s find out…
#481: Why Saturated Fat Really Does Impact Heart Disease Risk
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…
#480: How Much Fiber Do We Need for Good Health? – Prof. Joanne Slavin
How much fiber do we actually need? What are current fiber recommendations based on? What outcomes have the strongest evidence for benefit? Should we have targets for fiber sub-types? Are some types of fiber “better” than others? Do functional fibers added to food products still retain the benefits we see with dietary fiber?
#479: Blood Glucose, CGM Use, Diabetes Remission & High-Protein for Diabetes – Nicola Guess, PhD, RD
In this discussion with Dr. Nicola Guess, we discuss a range of topics related to glycemia, diabetes, and diet. This includes the potential for high-protein interventions, what utility CGMs actually have, what to make of diabetes remission trials, and future directions for the field.
#478: Exposures in Nutrition – Why They’re Crucial to Understand
The ‘exposure of interest’ refers to the variable or factor that is being studied to determine its relationship with a particular health outcome.
In this episode, Danny and Alan go through the most crucial aspects to understand about the exposure of interest in nutrition, hopefully leading to an enhanced understanding of interpreting nutrition research.
SNP16: A Dairy Fat Paradox? – Saturated Fat, Food Matrices & Heart Disease
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).
#477: Effect of Different Diets on Cholesterol, Lipoproteins and Discordance – Ian Davies, PhD
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 …
#476: Fructose in Perspective – Dietary Villain or Misunderstood Nutrient?
In this episode we discuss the unique aspects of fructose metabolism, why some studies appear to show unique harm of fructose, and the implications of this for dietary choices.
#475: Is Food Addiction Real? – Charlotte Hardman, PhD
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.
SNP15: AMA – Semaglutide, “Carni-nutrients”, Sweating From Caffeine, & More
In this Premium-exclusive ‘Ask Me Anything’ episode, Danny answers a range of Premium subscriber questions…
#474: Glucose Peaks & Variability – Is Lower Better?
In this episode, we look at three specific elements of this: average blood glucose, glucose variability, and glucose peaks. All in the context of people without prediabetes or type diabetes, who have typcial blood glucose measures in the ‘normal’ range.
#473: Diet & Depression (What Do We Actually Know?) – Nicole Lippman-Barile, PhD
In this episode, clinical psychologist Dr. Nicole Lippman-Barile is on the podcast to discuss what we currently know about diet and depression, what issues exist with current studies, and why many nutrition-mental health studies are being incorrectly interpreted.
#472: Compared To What? – Understanding Food Substitution Analysis & Adjustment Models
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 …
#471: Salt & Bone Health – Is There Cause For Concern?
Does sodium lead to calcium losses? Do high-salt diets harm bone health? At what thresholds could there be an impact? Does any of this change our recommendations around salt/sodium intake?
SNP14: Nutrition Coaching Roundtable (Helms, Huschtscha & Baker)
This episode brings you a roundtable discusssion between three accomplised and insightful nutrition professionals; Dr. Eric Helms, Dr. Zoya Huschtscha, and Mackenzie Baker.
#470: Melatonin, Meal Timing & Glucose Tolerance
In this episode, Danny and Alan discuss the topic of meal timing and glucose tolerance, and the interaction with melatonin.
#469: Chrononutrition – New Findings & Updated Views
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.
#468: High Sugar Intakes Without Excess Calories: Harmful or Benign?
In a situation where someone is not overconsuming calories or gaining weight, what health impacts do added sugars have?
SNP13: Intuitive Eating Debate – with Jackson Peos, PhD
This episode brings you a “debate” between Danny Lennon and Dr. Jackson Peos on the utility of intuitive eating. Specifcally, they make a case for and against, respectively, for the position: “Intuitive eating can be recommended eating approach for those with fitness and/or physique goals”.