Appetite and Satiety: Key Concepts and Practical Insights (SNP35)
Release Date: 12/03/2024
#565: How Zinc Insufficiency Impacts Inflammation, Immunity & Aging – Prof. Emily Ho
Sigma Nutrition Radio
Zinc is an essential micronutrient that often flies under the radar, despite being vital for hundreds of enzymes and transcription factors involved in immunity, antioxidant defense, and DNA repair. A surprisingly large segment of the population may not get enough – an estimated 10% of U.S. individuals consume less than half the recommended zinc intake, putting them at risk of deficiency. In this episode, Prof. Emily Ho discusses how even mild zinc insufficiency can impair immune function, promote chronic inflammation, and accelerate aspects of aging. She delves into the concept of...
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#564: Is Protein’s Appetite-Suppressing Power Overstated?
Sigma Nutrition Radio
In this episode, we take a deep dive into the commonly held belief that protein is the most satiating macronutrient. It’s an idea that shows up frequently in both clinical guidance and popular nutrition discourse: if you want to feel fuller, eat more protein. But how robust is that claim when you drill into the details of the evidence? To explore this, Alan and Danny examine the complex interplay between protein intake, satiety, and energy intake. We look at both historical and recent literature, including work from Kevin Hall’s group, that raises important questions about how much of...
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#563: The Financialization of the Food System – Prof. Martin Caraher
Sigma Nutrition Radio
Global food systems have been increasingly subjected to financial speculation, leading to adverse consequences for growers, consumers, and public health. But what are the systemic vulnerabilities that impact food security, equitable access to nutritious food, and the broader socio-political frameworks influencing these outcomes? Understanding the financial mechanisms shaping food production and distribution is highly relevant for health professionals, policy makers, and researchers concerned with nutrition, equity, and global health systems. This episode urges a critical re-evaluation of...
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SNP40: Do Seed Oils Cause Inflammation & Chronic Disease?
Sigma Nutrition Radio
Seed oils have recently become a hotly debated topic in nutrition, fueled by sensational claims on social media. In this episode, the central theme is examining whether seed oils are truly harmful or if they’ve been unjustly demonized. The discussion tackles prevalent claims – that seed oils drive inflammation, oxidation, and chronic disease – and compares them against the current scientific evidence. This is highly relevant to nutrition science and clinical practice today, as many patients and practitioners are encountering conflicting information about vegetable oils. By exploring the...
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#562: How to Detoxify Yourself – Quack Asylum Special
Sigma Nutrition Radio
In this Quack Asylum episode, Danny and Alan critically examine the claims surrounding “detoxification protocols” – specialized diets, cleanses, or supplements marketed to eliminate toxins from the body for better health. The central theme is whether these detox plans actually improve health outcomes or if they’re built on pseudoscience and fear. Many alternative health proponents argue that modern life exposes us to countless toxins that accumulate in our bodies, causing chronic diseases, and thus we must undergo periodic detox regimens to cleanse ourselves. There is genuine...
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#561: Emulsifiers in the Modern Diet: Health Risk or Harmless Additive?
Sigma Nutrition Radio
Emulsifiers are a ubiquitous component of the modern food supply, found in everything from salad dressings and dairy products to pastries and sauces. Traditionally regarded as safe by regulatory agencies, emulsifiers play a vital role in enhancing the texture, stability, and shelf-life of countless processed foods. Yet, in recent years, emerging research has prompted a reevaluation of this assumption, raising intriguing questions about whether regular consumption of these additives might have previously overlooked health consequences. Recent epidemiological studies have suggested possible...
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#560: Neurodiversity & Nutrition: Choline, ADHD, Dyslexia, and Beyond – Emma Derbyshire, PhD
Sigma Nutrition Radio
Nutrition is increasingly being considered as a modifiable factor that may influence neurodevelopmental outcomes. While severe deficiencies in certain nutrients are known to have dramatic effects, there is growing interest in the potential impact of more subtle insufficiencies — particularly during critical windows such as pregnancy, infancy, and early childhood. In conditions like ADHD, dyslexia, and autism spectrum condition (ASC), questions have been raised around whether specific nutrients may play a role in cognitive performance, attention, or learning. Could low choline intake be a...
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Do Lipids Increase During Weight Loss? (SNP39)
Sigma Nutrition Radio
This is a segment from one of our Premium-exclusive AMA (ask me anything) episodes, where we answer questions submitted by Premium subscribers. To listen to the full episode, you’ll need to be a and access the episode on the private Premium feed. Questions Answered in This Episode [02:00] Why does the Mediterranean diet emphasize monounsaturated fats over polyunsaturated fats when the latter seem more beneficial for heart health? [08:48] What dietary patterns or foods best support strength and recovery in premenopausal women, especially on a plant-based diet? [20:33] Are...
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#559: Skin Health & Nutrition – Thivi Maruthappu, PhD
Sigma Nutrition Radio
The intersection of nutrition, dermatology, and skin health is an area of growing interest, yet one that remains riddled with misinformation and oversimplified claims. The influence of dietary patterns, specific nutrients, and lifestyle factors on conditions such as acne, eczema, psoriasis, and skin aging has been widely debated, with varying levels of evidence supporting different interventions. While some nutritional strategies may play a role in optimizing skin health, the challenge lies in distinguishing practical, evidence-based approaches from overstated or anecdotal claims. A...
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#558: Rethinking Ultra-Processed Foods in the Modern Food System – Duane Mellor, PhD
Sigma Nutrition Radio
Discussions around ultra-processed foods (UPFs) and their role in public health have gained significant traction in recent years. While some advocate for categorizing and regulating these foods due to their potential negative health effects, others argue that such classifications can oversimplify the issue and detract from more actionable dietary changes. In this episode, Dr. Duane Mellor, a registered dietitian and researcher, joins us to explore the complexities of the UPF debate. Rather than dismissing the concept outright, Dr. Mellor emphasizes the importance of nuanced discussion,...
info_outlineAppetite 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.
In this episode, we delve into the interplay between hormones, food properties, and external factors that regulate appetite and fullness, exploring how these mechanisms work together—or sometimes fail—in modern eating environments.
We will examine fascinating topics such as the satiety cascade, sensory-specific satiety, and the impact of nutrient composition on hunger regulation. This episode also highlights how individual differences, such as satiety phenotypes, shape eating behavior, offering a nuanced perspective on the science of satiety.
Whether you’re interested in applying these concepts to your diet or supporting others in managing hunger, this discussion offers practical takeaways grounded in scientific evidence.
To listen to the full episode, subscribe to Sigma Nutrition Premium.
Timestamps
- [02:22] Understanding appetite and satiety
- [07:28] Biological mechanisms behind hunger regulation
- [10:57] Sensory and psychological cues affecting food intake
- [26:54] Nutrient composition and its influence on satiety
- [43:11] Practical strategies for managing hunger
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