Sigma Nutrition Radio
The podcast for lovers of nutrition science! Listen to detailed discussions with researchers and leading experts about the science of nutrition, dietetics and health.
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#560: Neurodiversity & Nutrition: Choline, ADHD, Dyslexia, and Beyond – Emma Derbyshire, PhD
04/22/2025
#560: Neurodiversity & Nutrition: Choline, ADHD, Dyslexia, and Beyond – Emma Derbyshire, PhD
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 contributing factor to altered brain function? Are individuals with neurodevelopmental conditions more likely to have different nutrient needs or metabolic profiles? And how might practical dietary strategies fit into a broader management approach? In this episode, Dr. Emma Derbyshire discusses the evidence on choline and other brain-related nutrients in the context of neurodiversity. Timestamps [02:02] Guest background [05:38] Choline: what it is and why it matters [07:26] Research challenges: measuring choline and study design issues [10:49] Maternal intake: choline’s role in fetal brain development [14:24] Choline & neurodevelopmental disorders (ADHD, ASC, dyslexia) [17:14] The choline gap: intake vs. requirements [23:05] Supplementation: adequacy vs. excess and safety concerns [25:05] Food sources: choline in the diet & intake planning [30:14] Nutrition as a tool in ADHD and dyslexia management [38:45] Other key nutrients (omega-3s, iron, iodine, magnesium, water) Related Resources Go to Join the for free Subscribe to Enroll in the next cohort of our course Book: Dr. Derbyshire’s website:
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Do Lipids Increase During Weight Loss? (SNP39)
04/15/2025
Do Lipids Increase During Weight Loss? (SNP39)
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 there specific foods or supplements that help regenerate or protect connective tissue in conditions like EDS? [28:39] What does the current evidence say about the keto diet during cancer treatment, and are there specific cancers where it might be beneficial? [43:31] What are the biochemical processes behind fat loss, including fat mobilization, transport, and any potential short-term cardiovascular risks? [59:48] What is the most effective system for organizing, structuring, and retrieving accumulated knowledge over time? [1:10:37] Do you agree with Dr. Tom Dayspring that a significant percentage of people are hyper-absorbers of dietary cholesterol, making food cholesterol impactful for them? [1:14:35] Is consuming 2g of protein per pound of body weight safe if calorie intake is high and well-balanced? Links Subscribe to Go to
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#559: Skin Health & Nutrition – Thivi Maruthappu, PhD
04/08/2025
#559: Skin Health & Nutrition – Thivi Maruthappu, PhD
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 significant issue in this space is the naturalistic fallacy—the belief that diet alone can replace medical treatments, or that conventional dermatological interventions should be avoided in favor of “natural” approaches. This has led to widespread vilification of certain foods, such as dairy, gluten, and sugar, despite a lack of strong supporting data. Similarly, supplements and probiotics are often promoted with broad claims, while their actual efficacy is highly context-dependent—varying based on individual nutrient status, disease severity, and baseline dietary intake. In this episode, Dr. Thivi Maruthappu, a consultant dermatologist and researcher in nutritional dermatology, joins Danny Lennon to explore the current state of evidence in this field. Guest Information Dr Thivi Maruthappu MA PhD FRCP ANutr is a consultant dermatologist, nutritionist and leading researcher. As the UK’s first and only dual-qualified dermatologist and nutritionist, her pioneering expertise bridges the gap between diet and skin health. Dr Thivi continues to work in the NHS and has her own practice based at London’s renowned Cleveland Clinic. Dr Thivi studied Medicine at Oxford University and completed Dermatology training in London. She undertook a PhD to understand the links between our skin and internal health and this research featured in top tier scientific journals. She is one of a handful of dermatologists to have completed training in severe eczema and psoriasis during a fellowship at St John’s Institute of Dermatology, London and achieved a Certificate in Nutrition Science from Stanford Medical School, USA. Timestamps [02:52] Start of interview [03:37] Dr. Maruthappu’s background and expertise [05:57] Sunscreen and skin health: myths and facts [12:15] Effective skincare ingredients [16:07] The role of nutrition in skin health [20:25] Dairy and skin conditions [24:10] Collagen supplements: do they work? [27:45] Probiotics for skin health [31:35] Research outcomes and challenges [35:20] Practical applications in clinical practice [43:05] Key ideas segment (premium-only) Related Resources Join the for free Subscribe to Enroll in the next cohort of our course
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#558: Rethinking Ultra-Processed Foods in the Modern Food System – Duane Mellor, PhD
04/01/2025
#558: Rethinking Ultra-Processed Foods in the Modern Food System – Duane Mellor, PhD
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, bridging the gap between research findings and practical, evidence-based dietary guidance. Throughout this conversation, we unpack the broader implications of ultra-processed foods in the food system, consider how added fat, salt, and sugar contribute to public health challenges, and explore realistic approaches for dietary improvements. Guest Information Dr. Duane Mellor, PhD is a registered dietitian, academic researcher and science communicator. Dr. Mellor is currently working in clinical dietetics, working to support people, families and carers living with diabetes. Previously Dr. Mellor worked in medical education at Aston University, holding the position of Associate Dean for Public Engagement in the College of Health and Life Sciences. After initially working in the areas of clinical trials, Dr. Mellor’s other research interests focused on improving nutrition and health by working with communities to celebrate their heritage through food and help tackle barriers resulting from societal inequalities. Timestamps [03:02] Interview start [06:39] Understanding the NOVA classification [09:53] Potential pitfalls and policy implications [14:52] Food science and technology perspectives [20:47] Challenges in food classification [26:13] Health equity and policy considerations [42:31] Communication and public perception [50:30] Final thoughts and advice [51:15] Key ideas segment (Premium-only) Related Resources Join the for free Subscribe to Enroll in the next cohort of our course Paper: Go to
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#557: Health Psychology & Eating Behaviour – Prof. Jane Ogden
03/25/2025
#557: Health Psychology & Eating Behaviour – Prof. Jane Ogden
In the realm of health psychology, our understanding of eating behaviors extends beyond mere physiological hunger cues. Research indicates that factors such as learned associations, cultural influences, and individual perceptions play pivotal roles in shaping our dietary choices. Recognizing this complexity is essential for developing effective dietary interventions that move beyond simplistic recommendations, acknowledging the intricate web of cognitive, emotional, and societal factors at play. A significant discussion within nutrition science centers on the regulation of eating patterns, particularly the balance between internal cues and external structures. While intuitive eating emphasizes responding to one’s internal hunger signals, studies suggest that these signals are often influenced by external factors such as distractions and learned behaviors. An alternative approach, known as “pinned eating,” proposes structuring meals around fixed times and contexts. In this episode Prof. Jane Ogden, Professor of Health Psychology at the University of Surrey, discusses these concepts and some of the research her group has carried out. Guest Information Professor Jane Ogden is a distinguished health psychologist at the University of Surrey, with over three decades of experience in researching eating behavior, weight management, and women’s health. She earned her PhD from the Institute of Psychiatry in London in 1990 and has since contributed extensively to the field through her research and publications. Throughout her career, Professor Ogden has authored several influential books, including “Health Psychology: A Textbook,” now in its seventh edition, and “Thinking Critically about Research.” Her work is widely recognized, leading to her receiving an honorary Doctor of Science from the University of Buckingham in 2022. Timestamps [02:01] Interview start [02:41] Understanding eating behaviors and influences [10:33] Integrating psychology into nutrition practice [13:58] Pinned Eating [16:46] Critique of Intuitive Eating [21:30] Eating behaviors and hunger as a perception [26:34] Taste preferences and acquisition in children [29:10] Cultural and contextual meanings of food [33:25] Disgust and food presentation [35:29] Health communication and obesity [44:28] Future research in health psychology [47:23] Key ideas segment (Premium-only) Links: Subscribe to Join the for free Go to Enroll in the next cohort of our course Study:
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SNP38: What is Quality Sleep?
03/18/2025
SNP38: What is Quality Sleep?
Sleep is one of the most critical yet often overlooked components of health, performance, and overall well-being. Poor sleep quality or insufficient sleep can disrupt circadian rhythms, impair glucose metabolism, and alter hunger signals, leading to increased food intake, reduced insulin sensitivity, and other undesirable outcomes. In this episode, we bring together expert discussions from some of the leading researchers in sleep science, to explore what defines high-quality sleep, the mechanisms behind sleep regulation, and the factors that influence sleep-wake cycles, from light exposure to psychological stress. Timestamps Note: Full episode only available on . [02:14] The importance of sleep duration and timing [05:32] Exploring sleep intensity and architecture [07:50] Defining good quality sleep [12:46] The two process model of sleep regulation [19:06] What is sleep? [24:47] Socioeconomic factors and sleep [34:30] The impact of blue light on sleep [47:10] Wake drive and sleep pressure [52:44] Stress, anxiety, and sleep [58:27] Common sleep disorders [01:06:26] Sleep and eating behavior Related Resources Join the for free Subscribe to Enroll in the next cohort of our course Episodes referenced:
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#556: Can We Restore the Gut Microbiome Through Dietary Changes? – Anissa Armet, PhD
03/11/2025
#556: Can We Restore the Gut Microbiome Through Dietary Changes? – Anissa Armet, PhD
There is research suggesting that industrialization has significantly altered the composition of our gut microbiota, with certain microbial species now absent in many industrialized populations. Given the known associations between gut microbiome diversity and health, researchers have begun investigating whether restoring lost microbial species and adopting dietary patterns similar to those of non-industrialized populations could lead to measurable health benefits. In a newly-published study, the investigators aimed to explore whether L. reuteri could be successfully reintroduced into the microbiome through the “Restore Diet” and whether such a shift would result in improvements in key cardiometabolic and inflammatory markers. One of the authors, Dr. Anissa Armet, is on the podcast to discuss this area and both the potential and limitations of microbiome restoration efforts. Timestamps [03:48] Interview start [08:45] Understanding gut microbiome restoration [11:44] Challenges in microbiome research [21:03] Study design and objectives [43:23] Key findings and results [47:46] Future research directions [01:04:04] Key ideas segment (premium-only) Links Join the for free Subscribe to Enroll in the next cohort of our course Free Book: Paper: Dr. Armet’s free, open-access
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#555: What Should the Dietary Guidelines Say? – Prof. Christopher Gardner
03/04/2025
#555: What Should the Dietary Guidelines Say? – Prof. Christopher Gardner
Every five years, the U.S. Dietary Guidelines are updated based on the latest scientific evidence to help shape national nutrition recommendations. A panel of experts was assembled to review the existing research, evaluate new findings, and provide recommendations that will inform the next edition of the guidelines. One of the committee members involved in this process is Professor Christopher Gardner, a leading nutrition scientist at Stanford University, who joins us to share key insights from the committee’s work. In this discussion, Professor Gardner provides an inside look into how the committee evaluated dietary patterns, the role of plant-based proteins, and the ongoing debate surrounding ultra-processed foods. He explains the rigorous process of reviewing scientific literature, the challenges in translating research into policy, and the critical role of health equity in shaping the recommendations. By exploring these themes, this episode aims to provide clarity on the scientific foundation behind the upcoming dietary guidelines. Whether you’re a nutrition professional, researcher, or someone interested in how dietary recommendations are formed, this conversation sheds light on the key discussions shaping the future of nutrition policy. Timestamps [03:38] Interview begins [07:18] The rigorous process behind formulating dietary guidelines [12:10] Key questions addressed and major findings from the report [25:41] Identifying nutrients of concern and refining dietary patterns [33:39] The importance of health equity in dietary recommendations [36:04] Reassessing dairy’s role in different population groups [41:05] Shifting the focus towards plant-based protein sources [47:52] The debate on ultra-processed foods and public health implications [58:24] Key Ideas segment (Premium-only) Related Resources Enroll in the next cohort of our course Subscribe to Join the for free Previous episode with Prof. Gardner:
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#554: Crucial Ideas for Understanding Nutrition Science
02/25/2025
#554: Crucial Ideas for Understanding Nutrition Science
Understanding the complexities of diet-disease relationships requires a nuanced approach to nutritional science. Unlike other scientific disciplines, nutrition research often grapples with the inherent challenges of studying dietary patterns and nutrient intakes in free-living populations over long periods. The cumulative effects of dietary exposures, combined with the necessity to control for confounding factors such as total energy intake and population-specific dietary habits, highlight the need for rigorous study designs and careful interpretation of findings. Despite their utility, these methods are often misunderstood or misrepresented in public discourse. Addressing these misunderstandings requires a clear communication of key principles underpinning nutritional science, including the role of cumulative exposure, the importance of contextualizing absolute and relative risks, and the necessity of evaluating the long-term effects of dietary patterns. This episode aims to provide a comprehensive overview of these essential ideas, equipping readers with the tools to critically appraise the evidence and engage meaningfully with the ongoing conversation around nutrition research. Timestamps [03:26] Understanding nutrition science: core concepts [06:01] Standards of proof in nutrition research [19:39] Unique challenges in nutrition research [26:30] High vs. low exposure in nutrition studies [34:34] Challenges in nutrition randomized control trials [39:29] Understanding null by design in nutrition trials [41:58] The importance of temporal relationships in diet and disease [43:55] Relative risk vs. absolute risk [57:16] The role of substitution and adjustment in nutrition studies Related Resources Enroll in the next cohort of our course Join the for free Subscribe to Episodes referenced:
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#553: Healthy Habits for Fertility and Reproductive Health – Marjorie Nolan Cohn, RD
02/18/2025
#553: Healthy Habits for Fertility and Reproductive Health – Marjorie Nolan Cohn, RD
This episode focuses on the intersection of nutrition, lifestyle, and women’s health, with a particular emphasis on managing complex conditions such as PCOS, endometriosis, and premenstrual dysphoric disorder (PMDD). Registered dietitian Marjorie Nolan Cohn shares insights from over two decades of clinical practice, highlighting the importance of addressing foundational health behaviors—such as adequate sleep, hydration, and nutrient-dense dietary patterns—before introducing targeted interventions like supplementation. Marjorie explores the nuanced relationship between body weight, metabolic health, and fertility, while addressing misconceptions around weight loss as a primary health goal. The episode examines the role of long-term, individualized care in improving symptoms and outcomes for women experiencing significant menstrual-related challenges. Practical considerations for practitioners, including strategies to build trust, identify key barriers, and provide holistic support, are outlined alongside the importance of interdisciplinary collaboration to improve care quality. Marjorie Nolan Cohn is a registered dietitian with a Masters Degree in Food and Nutrition Science from the Indiana University of Pennsylvania. She is the Clinical Director of Berry Street, a company providing virtual in-network nutritional counseling to people across the US. Timestamps [04:32] Beginning of the interview [08:39] The role of nutrition in fertility [13:40] Understanding PCOS and endometriosis [16:28] Barriers to accurate women’s health diagnoses [19:03] Exploring diet and lifestyle strategies [23:28] Addressing challenges in women’s health and nutrition [39:01] Closing remarks and final takeaways Related Resources Join the for free Subscribe to Enroll in the next cohort of our course Guest website:
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#552: Diet & Sleep Interactions – Marie-Pierre St. Onge, PhD
02/11/2025
#552: Diet & Sleep Interactions – Marie-Pierre St. Onge, PhD
Over the past couple of decades, renowned researcher Dr. Marie-Pierre St-Onge has uncovered fascinating links between how we sleep and what we eat, revealing how these two lifestyle factors influence energy balance, cardiovascular health, and metabolic function. In this episode we’ll explore Dr. St-Onge’s findings on sleep regularity and its association with reduced mortality risk, providing actionable insights for optimizing your lifestyle. With a focus on combining rigorous methodologies and controlled dietary interventions, her research sheds light on the complex mechanisms connecting sleep, diet, and metabolic health. Timestamps: [03:39] Dr. St-onge's academic journey and evolution of her research interests [07:03] Overcoming methodological challenges in sleep and nutrition research [10:20] The importance of sleep regularity for health [15:44] Exploring the bidirectional connection between diet and sleep [23:40] Unpacking the mechanisms linking diet to sleep quality [37:33] Practical recommendations for optimizing sleep and diet Links: Join the for free Subscribe to Enroll in the next cohort of our course Article: Go to
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Multivitamin Nihilism: Is it Actually Worthless to Supplement? (SNP37)
02/04/2025
Multivitamin Nihilism: Is it Actually Worthless to Supplement? (SNP37)
Multivitamin and multimineral supplements have long been a topic of both scientific inquiry and public debate. While they are often marketed as convenient solutions for achieving nutritional adequacy, their true value remains contentious. Are these supplements essential insurance policies against nutrient deficiencies, or are they merely expensive placebos? Importantly, how should we weigh their potential benefits against the lack of robust evidence for long-term health outcomes such as reduced mortality or chronic disease risk? These questions demand a nuanced exploration, grounded in the context of specific populations and individual needs. Ultimately, the role of multivitamin supplements cannot be assessed in isolation but must be viewed through the lens of context and specificity. How do we balance the biological plausibility of benefits against the variability of individual diets, the presence of fortification policies, and the challenges of achieving dietary adequacy in certain life stages? These considerations invite a more thoughtful and less binary discussion about whether, when, and for whom multivitamins are a worthwhile addition to the diet. Timestamps [00:22] The debate on multivitamins: worthless or beneficial? [00:53] Rationale behind multivitamin use [04:04] Modern nutritional adequacy and multivitamins [07:10] Evidence supporting multivitamin use [23:39] Long-term health outcomes and multivitamins [41:43] Cognitive outcomes [50:18] Pregnancy and multivitamin use Related Resources Join the for free Subscribe to Enroll in the next cohort of our course Shaun Ward Article: Studies mentioned:
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#551: How to Shift from Short-term Dieting to Sustainable Lifestyle Changes – Laurin Conlin
01/28/2025
#551: How to Shift from Short-term Dieting to Sustainable Lifestyle Changes – Laurin Conlin
While the fitness industry often emphasizes short-term goals such as rapid weight loss or aesthetic improvements, a growing body of evidence highlights the importance of fostering long-term habits for health and wellbeing. Understanding how psychological frameworks intersect with physical health behaviors is key to empowering clients and overcoming the challenges posed by rigid dieting practices or the influence of social media culture. Bodybuilding and fitness culture serve as both a microcosm and an extreme example of the challenges faced in this space. As the boundaries between physique sports and general fitness blur, many enthusiasts adopt unsustainable habits without fully understanding their long-term implications. How can fitness professionals effectively guide clients toward intrinsic motivations and healthier relationships with food and exercise while balancing the reality of external pressures? In this episode, Laurin Conlin offers her insights based on her coaching experiences, as well as formal training in exercise sciences and mental health counselling. Dr. Eric Trexler co-hosts the episode with Danny Lennon. Timestamps [05:41] Challenges in dieting and coaching practices [09:58] Bridging physical and mental health through coaching practices [13:15] Recognizing and navigating disordered eating behaviors in fitness clients. [22:01] The physiological and psychological challenges in physique sports. [34:52] Fitness culture and social media influence [37:19] Misunderstanding intuitive eating [41:23] Using motivational interviewing and reflective listening to guide clients [52:13] Integrating mental health practices in fitness and nutrition coaching [62:13] Key Ideas segment (Premium-only) Related Resources Go to Join the for free Subscribe to Enroll in the next cohort of our course Get and collegues
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#550: Eating Disorder Risk in Sport, Wellness & Fitness – Jillian Lampert, PhD, RD
01/21/2025
#550: Eating Disorder Risk in Sport, Wellness & Fitness – Jillian Lampert, PhD, RD
Eating disorders and disordered eating behaviors represent complex, multifaceted challenges that affect individuals across all demographics, yet they remain widely misunderstood and under-recognized. These issues often extend beyond the stereotypical images associated with eating disorders, touching everything from rigid “clean eating” obsessions to the normalized extremes of diet culture. At the heart of these behaviors lies a disruption in one’s relationship with food, often fueled by societal pressures, unrealistic body ideals, and a pervasive focus on aesthetics over health. While these challenges are tenacious, recovery and improved relationships with food are possible with the right interventions, resources, and awareness. In this episode, Danny talks to Dr. Jillian Lampert, a registered dietitian with a PhD in public health nutrition, with a speciality in eating disorders and disordered eating. Timestamps [02:56] – What are eating disorders? a breakdown of core concepts [05:15] – Beyond stereotypes: the widespread impact of eating disorders [14:41] – Disordered eating in sports and fitness: risks and realities [19:41] – Guidance for practitioners: recognizing and addressing red flags [22:50] – Barriers in treating eating disorders: challenges and solutions [43:50] – Advocacy and systemic change: the future of eating disorder care Related Resources Join the for free Subscribe to Enroll in the next cohort of our course Go to
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#549: Are We Doomed? Trust, Misinformation, and the Future of Health & Fitness Science – Joe Klemczewski, PhD
01/15/2025
#549: Are We Doomed? Trust, Misinformation, and the Future of Health & Fitness Science – Joe Klemczewski, PhD
In a world flooded with information, discerning fact from fiction in fitness and nutrition has never been more challenging—or more important. The rise of social media and democratized science has given everyone a platform, but not all voices are equal. How do we navigate a landscape where influencers with massive followings wield the same credibility as seasoned experts? Why do pseudoscientific trends gain traction while nuanced evidence gets lost in the noise? In this episode we also dive into the evolution of coaching, examining how the obsession with quantifiable metrics has shifted the focus away from human connection. How can professionals balance the drive for scalable success with the need for meaningful client relationships? And what lessons can we draw from decades of shifts in the fitness industry to stay resilient amid rapid societal and technological changes? Timestamps [04:33] Eric’s personal journey and influence [06:08] Evolution of bodybuilding coaching [10:32] Challenges in interpreting scientific research [17:35] Historical trends in diet and nutrition [25:49] Information overload and misinformation [43:07] Understanding fractional counting in hypertrophy [44:24] Challenges in communicating scientific concepts [47:27] The psychology of persuasion [49:07] The role of marketing in science communication [54:46] Balancing data and intuition in coaching [01:03:59] Navigating the future of nutrition coaching [01:08:34] Building trust and connection with clients Related Resources Go to Join the for free Subscribe to Enroll in the next cohort of our course Dr. Helms’ is a monthly publication that includes easy-to-read breakdowns of the latest training and nutrition research
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IGF-1 and Diet: Cause For Concern? (SNP36)
01/08/2025
IGF-1 and Diet: Cause For Concern? (SNP36)
IGF-1 (Insulin-Like Growth Factor 1) has emerged as a hot topic in health and nutrition discussions, often linked to longevity, cancer risk, and metabolic health. On one hand, IGF-1 is essential for growth, repair, and metabolic regulation; on the other, it is sometimes associated with disease processes, including cancer and cognitive decline. For those intrigued by the intersection of nutrition, biomarkers, and disease prevention, IGF-1 offers an opportunity to explore how science grapples with these complexities. Claims about manipulating IGF-1 through dietary changes — whether by reducing protein or adopting fasting protocols — are common. But does the evidence support these claims? If you’re curious about IGF-1 and the relationships between diet, disease, and healthy aging, in this Premium-exclusive episode Danny and Alan discuss this fascinating topic. To listen to the full episode, subscribe to Timestamps [02:21] IGF-1 and Diet: Examining the Relationship [09:15] IGF-1 as a Biomarker: Challenges with Sensitivity and Specificity [11:54] IGF-1 and Cancer Risk: Insights and Complexities [25:51] IGF-1 in Aging: Cognitive Function and Longevity Considerations [43:38] Key Takeaways: IGF-1, Diet, and Practical Advice Related Resources Join the for free Subscribe to Enroll in the next cohort of our course
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#548: Disordered Eating and Body Image in the Fitness Industry – Michelle Carroll
01/01/2025
#548: Disordered Eating and Body Image in the Fitness Industry – Michelle Carroll
Fitness pursuits can bring various benefits. However, within the modern fitness industry there is a complex interplay of body image ideals, societal pressures, and disordered eating behaviors. Research continues to illuminate how certain practices and messaging within the industry—such as the overvaluation of leanness or the impact of social media personas—can fuel body dissatisfaction and disordered eating. For fitness coaches and enthusiasts alike, this raises important questions: What defines success in fitness? How can individuals engage in training and nutrition without falling into harmful traps? And how can professionals align their practices with values that support long-term well-being for themselves and their clients? In this episode, Michelle Carroll, a PhD researcher in clinical psychology, explores these questions in depth. Drawing on her academic work and personal experiences, she discusses the implications of fitness industry norms, the challenges of online coaching, and practical steps for fostering healthier relationships with food and body image. Timestamps [01:15] Defining disordered eating and body image [03:47] Motivations behind this research [05:37] Impact of the fitness industry on body image [08:29] Challenges and misconceptions about body image [14:26] Physical capital and pressures on fitness professionals [18:20] Consequences of harmful fitness industry messaging [35:04] Positive changes and gaps for future research [40:16] Practical advice for professionals and individuals Related Resources Go to Join the for free Subscribe to Enroll in the next cohort of our course Michelle on Instagram:
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#547: Healthspan, Healthy Ageing & Chronic Disease – Best of 2024
12/23/2024
#547: Healthspan, Healthy Ageing & Chronic Disease – Best of 2024
Healthspan, healthy ageing, and chronic disease are pivotal topics in today’s health discourse, emphasizing not just the length of life but the quality of those additional years. Focusing on healthspan means striving for a longer period of life free from disease and disability, which is increasingly important as global life expectancies rise. Healthy ageing involves adopting lifestyle habits that promote physical, mental, and social well-being throughout the lifespan, thereby reducing the risk of chronic diseases such as heart disease, diabetes, and neurodegenerative disorders. Addressing chronic diseases risk requires a proactive approach centered on prevention and early intervention. By prioritizing healthspan and healthy ageing, individuals can significantly decrease the likelihood of developing chronic illnesses, leading to improved quality of life and reduced healthcare costs. Sigma Nutrition Radio has consistently addressed these critical themes across many episodes. In this episode, we go back over some of the best episodes of 2024 in this area, including discussions on Alzheimer’s, cholesterol-lowering medications, impact of exercise, and the debate about red meat. Timestamps (03.12) Alzheimer’s: Genetic susceptibility vs. modifiable factors (14.59) Heart disease: the “risk factor, disease, event” framework (22.10) The strength of evidence we have for the impact of exercise on mortality and longevity (28.23) Why high blood pressure is so problematic (37.23) Where do we see risk for unprocessed red meat? (48.34) The evolution over the years of dietary fat research (53.20) Claims about the proposed risks of consuming seed oils (56.16) How does fat quality impact heart disease risk? (60.35) History of Portfolio Diet research for reducing LDL-C Episodes referenced: 512: Alzheimer’s Disease – Drs. Ayesha & Dean Sherzai 525: Cholesterol-Lowering Medication – Dr. Paddy Barrett 524: Strength & Fitness Levels for Reducing Chronic Disease Risk & Promoting Health Ageing – Jordan Feigenbaum, MD 527: How to Prevent & Treat Hypertension – Dr. Mohammed Alo, DO 528: Is Unprocessed Red Meat Problematic for Our Health? 532: Dietary Fat: Evidence vs. Misinformation – Alice Lichtenstein, DSc 515: Does Dietary Fat Quality Causally Affect Atherosclerosis Risk? – Jacob Christensen, PhD 507: Does a Higher Portfolio Diet Score Reduce Heart Disease? – Andrea Glenn, PhD Links: Join the for free Subscribe to Enroll in the next cohort of our course Go to
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#546: Professional Standards & Scope of Practice for Nutrition Professionals – Alex Thomas
12/18/2024
#546: Professional Standards & Scope of Practice for Nutrition Professionals – Alex Thomas
Navigating the complex and often underemphasized requirements of professional standards, legal considerations, and insurance can be challenging for sports nutrition practitioners and personal trainers. Many professionals, especially early in their careers, may overlook or minimize these responsibilities, focusing primarily on the practical and enjoyable aspects of helping clients achieve their goals. However, staying informed and adhering to these standards is not only essential for providing ethical, competent service but is also crucial for minimizing liability. Ignoring or misinterpreting scope-of-practice guidelines and insurance limitations can leave well-meaning professionals exposed to significant legal and financial risks that could have lasting consequences on their careers. In this episode, Alex Thomas joins Danny Lennon and Eric Helms to discuss the essential, if often overlooked, responsibilities that define a successful and resilient career in sports nutrition. Together, they explore best practices for insurance, scope of practice, and the importance of aligning with professional organizations that provide educational and legal support. Timestamps [01:57] The SNA Introduction [03:31] The importance of professional standards [09:58] Legal consequences and real-world examples [15:23] Insurance and scope of practice [23:27] Navigating the gray areas in nutrition practice [30:51] Legal risks in nutrition advice [34:50] Ethical dilemmas and referral networks [36:53] Emerging trends and risks in nutrition services [48:49] Becoming a competent sports nutrition professional Links Go to Join the for free Subscribe to Enroll in the next cohort of our course
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#545: Carbohydrate Metabolism, Performance & Metabolic Health – Prof. Javier Gonzalez
12/10/2024
#545: Carbohydrate Metabolism, Performance & Metabolic Health – Prof. Javier Gonzalez
Carbohydrate metabolism and metabolic health have become central themes in the science of nutrition, with questions about fuel utilization, the impact of different diets, and the potential of ketone supplements driving new research. As researchers continue to uncover how the body adapts to various energy sources, there are emerging insights into how glucose tolerance, glycogen utilization, and even ketogenic diets influence not only physical performance but also long-term health outcomes. Understanding how the body responds to different energy sources, particularly in relation to carbohydrate restriction, brings crucial context to popular nutrition strategies and the potential benefits—or trade-offs—they offer. In this episode, Professor Javier Gonzalez joins to discuss these topics in detail, exploring the latest findings on how dietary choices affect athletic performance, chronic disease risk, and the mechanisms underlying metabolic adaptations. You will gain insight into topics like reactive hypoglycemia, carbohydrate oxidation, and why individualized responses to diet matter. Timestamps [01:36] Understanding carbohydrate metabolism [06:33] The role of glucose in metabolic health [09:59] Exercise and glucose dynamics [17:35] Carbohydrate intake and athletic performance [25:03] Diet impact on exercise and metabolism [30:44] Pre-workout carbohydrates and reactive hypoglycemia [35:31] Recent study: Ketogenic diet vs. sugar restriction [41:09] Future research directions in metabolic health [45:07] Ketone esters and their role in exercise performance [49:22] Carbohydrate metabolism and common misconceptions Links Go to Join the for free Subscribe to Enroll in the next cohort of our course Paper:
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Appetite and Satiety: Key Concepts and Practical Insights (SNP35)
12/03/2024
Appetite and Satiety: Key Concepts and Practical Insights (SNP35)
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. 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 . 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 Related Resources Join the for free Subscribe to Enroll in the next cohort of our course
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#544: Genetic Variants and Response to Nutrients – Martin Kohlmeier, MD PhD
11/26/2024
#544: Genetic Variants and Response to Nutrients – Martin Kohlmeier, MD PhD
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 bridge long-standing gaps in dietary efficacy. Dr. Kohlmeier’s work highlights fascinating examples, from the APOE4 gene’s influence on cholesterol metabolism to variations in folate metabolism that could affect everything from heart health to birth outcomes. As Dr. Kohlmeier explains, precision nutrition is not simply about adding genetic testing to a wellness regimen. Instead, it requires rethinking nutrition research from the ground up—ensuring studies capture these individual variations and that public health policy moves beyond broad averages. With genetic testing now more accessible than ever, could commercial pressures and oversimplified testing derail the science before it even gets going? In this episode, we dive deep into the potential and pitfalls of precision nutrition, exploring the future of personalized dietary advice and the road to truly individualized health. Timestamps [02:33] Introduction of Dr. Martin Kohlmeier and his background [05:10] Rethinking assumptions in nutrition science [07:42] The role of genetic variations in nutrient responses [13:15] Practical examples of genetic impact on nutrition [22:55] Misinformation and commercial misuse in nutrigenetics [29:48] Case studies: cholesterol sensitivity (APOE4) and folate metabolism (MTHFR) [41:03] Public health implications and the need for tailored research [49:27] Future directions and the path forward for precision nutrition Links Go to Join the for free Subscribe to Enroll in the next cohort of our course Kohlmeier, 2023 –
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#543: Eye Health & Nutrition – Prof. John Nolan
11/19/2024
#543: Eye Health & Nutrition – Prof. John Nolan
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 these compounds exactly, and why are they so impactful? Through in-depth clinical studies, Nolan has identified optimal nutrient formulations that could bridge the gap in conditions as diverse as macular degeneration and cognitive decline. He makes a compelling case for why the timing and quality of these interventions could matter as much as diet itself. Finally, this episode goes beyond individual health to consider public health implications, particularly the need for better regulation in the supplement industry and enhanced nutritional education for medical practitioners. Timestamps [01:20] Professor Nolan’s academic journey and early inspirations in vision science [02:12] Groundbreaking research on age-related macular degeneration (AMD) [04:24] How carotenoids contribute to eye health and disease prevention [07:27] Expanding from eye research to exploring brain health connections [16:23] Overcoming challenges in developing effective nutritional supplements [20:57] The role of preventative nutrition in eye and cognitive health [27:28] Key findings from major human trials on carotenoids and vision [33:37] Evidence linking carotenoids to cognitive health and aging [42:53] Practical insights for medical practitioners on using nutrition for eye health Links: Go to Join the for free Subscribe to Enroll in the next cohort of our course Caretenoid supplement mentioned by Prof. Nolan:
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#542: Nutrients for Cognitive Performance in Sports – Prof. Shawn Arent, PhD
11/12/2024
#542: Nutrients for Cognitive Performance in Sports – Prof. Shawn Arent, PhD
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 for brain health, particularly following traumatic brain injuries (TBI). Beyond the usual suspects of performance nutrition, intriguing compounds like theacrine and tyrosine are entering the conversation. With potential cognitive effects that range from improved focus to faster decision-making, these supplements have sparked interest but also raise questions. How strong is the evidence behind these claims, and where do we draw the line between scientific promise and practical application? How do we apply the science in real-world settings where perfect data may not exist? This episode addresses these questions via the insights of Professor Shawn Arent of University of South Carolina. Timestamps 01:44 – Dr. Arent’s key areas of research 04:03 – Defining and understanding cognitive performance in athletes 09:31 – The impact of carbohydrates on cognitive function and decision-making 29:00 – Protein, amino acids, and their role in cognitive function under stress 34:17 – How caffeine enhances cognitive performance: decision-making and reaction time 42:00 – Comparing the effects of theacrine and caffeine on cognitive and physical performance 44:48 – How caffeine dosing impacts sleep and recovery 46:55 – Theacrine, dynamine, and emerging supplements in sports performance 57:56 – Nicotine’s potential cognitive benefits and the associated risks for athletes 01:04:56 – Creatine and omega-3s: their roles in brain health and concussion recovery 01:13:05 – Navigating the challenges of applying research to real-world practice Links: Go to Join the for free Subscribe to Enroll in the next cohort of our course Get and collegues
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#541: Lean Mass Hyper Responders & the Lipid Energy Model: Do the Claims Stand Up to Scrutiny?
11/05/2024
#541: Lean Mass Hyper Responders & the Lipid Energy Model: Do the Claims Stand Up to Scrutiny?
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 a dangerous misinterpretation of the science? In this episode, we break down the ideas behind the “lipid energy model” and explore how it has been framed in the context of low-carbohydrate and ketogenic diets. While proponents claim this model sheds light on how some people can have elevated LDL without increasing heart disease risk, critics warn that miscommunication and oversimplification of these ideas are leading many down a dangerous path. With real-world health decisions hanging in the balance, it’s crucial to carefully examine what the science truly says about cholesterol, inflammation, and heart disease. Join us as we dive into the evidence with Dr. Gary McGowan. We’ll dissect what the current research supports, what remains speculative, and how social media has amplified both the promising and problematic aspects of this model. If you’ve ever wondered about the impact of high cholesterol on heart disease risk in the context of ketogenic or low-carb diets, this episode is essential listening. Timestamps 02:27 What are the “Lean Mass Hyper Responder” phenotype and the “Lipid Energy Model” 27:29 Looking at recent publications and the “KETO Trial” 47:06 Public communication and misinterpretation 51:18 Clinical implications of diet-induced dyslipidemia 55:14 Responsibility in scientific communication 57:30 Real-world examples of poor communication or misinterpretation 01:13:27 Ethical concerns with the promotion of the model 01:25:59 Final thoughts Related Resources Go to Join the for free Subscribe to Enroll in the next cohort of our course Find Dr. McGowan at: Papers discussed in this episode:
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Fasting for Health: What Do We Know? (SNP34)
10/29/2024
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? Studies have explored how fasting might influence metabolic markers, energy expenditure, and even aging. However, while fasting shows promise in some animal models, translating these effects to humans is less clear. A key part of the debate centers on whether fasting offers unique health advantages or whether its benefits stem primarily from reduced calorie intake. Time-restricted eating and intermittent fasting protocols show promise in regulating appetite and reducing energy intake, potentially leading to weight loss. But, when calories are controlled, does fasting still improve health independently? This episode explores the evidence to determine if fasting confers metabolic advantages over non-fasting diets. In addition, we’ll take a look at its impact on behavioral patterns and ask if that could play a pivotal role in promoting better health outcomes. To listen to this episode in full, subscribe to . Timestamps: [00:54] Defining fasting [03:44] Historical context and early research [08:01] Mechanisms and claims of fasting [18:15] Types of fasting protocols [22:18] Time-restricted eating and chronobiology [28:29] Energy expenditure and behavioral changes [36:53] Fasting vs. weight loss: independent benefits [41:47] Health markers and weight loss outcomes [43:37] Muscle mass concerns during fasting [47:31] Animal models vs. human studies [51:29] InterFAST study insights [01:00:37] Behavioral vs. metabolic changes [01:11:25] So what do we know? Links: Subscribe to Join the for free Enroll in the next cohort of our course Go to the
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#540: How Can We Improve Body Image and Self-Esteem Without Physique Change? – Gabrielle Fundaro, PhD & Eric Trexler, PhD
10/22/2024
#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. Our relationship with food plays a crucial role in how we view ourselves. While some see food as fuel, others attach much more significance to their eating habits, often linking dietary choices to discipline, success, or failure. But what happens when these beliefs become too rigid? Understanding how our perceptions of food and body image are shaped is essential for navigating the balance between health, happiness, and personal fulfillment. Physique change, often seen as a positive goal, can bring about unexpected psychological impacts. Pursuing a leaner or more muscular body might boost temporary feelings of confidence, but could it also reinforce negative patterns of thought? In an episode co-hosted with Dr. Eric Trexler, Danny talks with Dr. Gabrielle Fundaro in order to tackle some of these concepts and questions. Timestamps: [04:54] Start of conversation [06:40] Defining body image and self esteem [12:26] Relationship with food and weight controllability beliefs [20:38] Impact of body composition on body image [27:40] Challenges in changing body image perceptions [34:43] Influence of coaches on client body image [41:57] Screening for disordered eating [51:50] Ethical responsibilities of fitness professionals [54:53] Improving body image without physique change [61:02] Key ideas segment (premium-only) Links: Get more of Dr. Trexler’s research analysis with the Related previous episodes: See episodes 484 and 367
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#539: How Does Carbohydrate Availability Impact Resistance Training? – Cliff Harvey, PhD & Eric Helms, PhD
10/15/2024
#539: How Does Carbohydrate Availability Impact Resistance Training? – Cliff Harvey, PhD & Eric Helms, PhD
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 strength sports and resistance training, do carbohydrates play an important role or not? Are carbohydrates really necessary for resistance training? How does training volume, intensity and goals impact the carbohydrate requirement? In this episode, Dr. Cliff Harvey and Dr. Eric Helms offer their perspectives on this interesting and practically important issue. Timestamps: [00:03:40] Do carbohydrates have a role in resistance training? [00:12:23] Do individuals respond differently? [00:18:25] Recent research insights [00:35:08] Carbohydrate “sensing” and performance [00:47:17] How to think about carbohydrate needs [00:54:06] Changing views on nutrient timing [01:06:37] Ketogenic diets and muscle gain [01:22:02] Dietary patterns and health – Are macronutrients that important? [01:31:42] Key ideas segment (Premium-only) Links: for study notes and transcript Join the waitlist for our course Get more of Dr. Helm’s research analysis with the
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#538: Can Fish Oil Supplementation Increase Risk of Irregular Heart Rhythms?
10/08/2024
#538: Can Fish Oil Supplementation Increase Risk of Irregular Heart Rhythms?
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 omega-3 supplementation. Several large trials, including the REDUCE-IT and STRENGTH trials, have suggested that omega-3 supplementation might be linked to an increased risk of atrial fibrillation (AF), a common cardiac arrhythmia characterized by an irregular and often rapid heart rate. These findings have sparked debate over whether omega-3s could contribute to this potentially serious heart condition, leaving clinicians and health-conscious individuals uncertain about the safety of these supplements. However, not all the research supports this elevated risk. This discrepancy raises important questions about how we interpret the data from various studies, the design of those trials, and whether other factors might be influencing these results. Understanding this issue in depth is crucial for making informed decisions about omega-3 supplementation and its potential risks and benefits. In this episode we walk through the studies and the key points to consider. Timestamps: 00:30 Updates on Alan’s upcoming study 05:06 Atrial Fibrillation and Omega-3 14:52 RCTs and AFib: Key Studies 29:14 Meta-Analyses and Dose-Response 46:46 Practical Implications and Recommendations 53:53 Key Ideas Segment (Premium-only) Links:
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#537: Appetite Regulation, Metabolic Compensation and More – Stephan Guyenet, PhD
10/01/2024
#537: Appetite Regulation, Metabolic Compensation and More – Stephan Guyenet, PhD
This is an “ask me anything” (AMA) episode with Dr. Stephan Guyenet, an expert in obesity neuroscience and eating behavior. This episode was originally published on . If you’re interested in subscribing to Sigma Nutrition Premium, then check all the details . Questions Answered: [04.27] If we surgically remove adipose tissue, do leptin levels suddenly drop? How would this impact hunger over time? [06.56] How does chronic energy restriction (or following a crash diet) affect long-term appetite regulation? [13.21] How do anorexia and pronounced obesity defy the rules of metabolic compensation? [24.12] Why do some SDRIs (serotonin–dopamine reuptake inhibitors) reduce hunger/appetite? [28.02] Can an algorithm really decipher someone’s “ideal weight? [33.08] Could the “brain microbiome” impact appetite regulation and/or obesity? [35.34] In our current environment, are the only efficacious interventions drugs and bariatric surgery? [46.01] What should we make of claims by Gary Taubes about insulinogenic foods? [52.37] Is there a maximum duration someone should spend in fat loss (or weight gain) phases? [53.43] Why do some people struggle to gain weight? Links:
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