Adding Fat to a Meal Can Increase Satiety

Today’s episode features a Road to the Stage update by Greg, followed by a fascinating Research Review about the effects of spirulina supplementation on symptoms of allergic rhinitis. After that, Greg and Eric answer a few questions from listeners, covering topics including the effects of dietary fat intake on satiety, the pros and cons of supplementing with vitamins and fish oil, and the utility of bathroom scales with bioelectrical impedance technology for tracking longitudinal changes in body composition. To close out the show, Eric shares a remarkable stat from the NBA, and Greg shares a movie recommendation.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (2:01)

Research Review: Spirulina for allergic rhinitis (3:53)

• Efficacy of Spirulina for Allergic Rhinitis

Q&A (22:31)

Is dietary fat actually satiating? (22:40)

• Fats and Satiety

Some people in the fitness industry are fairly outspoken critics of multivitamin, vitamin D, and fish oil supplementation. What’s Eric’s take on the matter? (51:52)

• U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008
• Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011–2012
• Vitamin D deficiency and insufficiency among US adults: prevalence, predictors and clinical implications
• Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States
• Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005–2016 NHANES
• Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010
• Foods, fortificants, and supplements: Where do Americans get their nutrients?
• Nutrients in the US Diet: Naturally Occurring or Enriched/Fortified Food and Beverage Sources, Plus Dietary Supplements: NHANES 2009-2012
• Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States
• Impact of Frequency of Multi-Vitamin/Multi-Mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in U.S. Adults

When it comes to estimating body-fat percentage, BIA scales aren’t valid. But are they reliable enough to track body composition changes over time? (1:10:04)

To Play Us Out: Stat of the day (NBA edition) and a movie recommendation (1:21:24)

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