Join Gabrielle Fundaro, PhD, a body image expert, and Eric Trexler, PhD, a postdoctoral researcher, as they delve into the intricate relationship between body image and self-esteem. They discuss the misconception that changing physique improves self-worth. The duo emphasizes the emotional ties to food and how rigid dietary beliefs can impact mental health. Learn about non-physique change strategies—like journaling and cognitive behavioral coaching—that foster body appreciation and help redefine self-worth beyond appearance.

Cliff Harvey, PhD, a sports nutrition expert, and Eric Helms, PhD, a board member of the Sports Nutrition Association, dive into the fascinating role of carbohydrates in resistance training. They challenge the idea that carbs are essential for strength athletes, suggesting some may thrive on lower-carb diets. The duo discusses variability in individual responses, emerging research on nutrient timing, and innovative strategies like carbohydrate mouth rinsing. They advocate for flexible dietary approaches tailored to athletes' needs, fostering a fresh perspective on fueling for performance.

Alan Flanagan, an expert in chronobiology and chrononutrition, dives into the complexities surrounding omega-3 supplementation and its potential link to atrial fibrillation. He discusses how recent studies, including the controversial REDUCE-IT and STRENGTH trials, have raised concerns about the safety of omega-3s for heart health. Flanagan also emphasizes the importance of study design and methodology in interpreting these results, urging a cautious approach. The conversation navigates the fine line between benefits and risks of these popular supplements.

Dr. Stephan Guyenet, an expert in obesity neuroscience and eating behavior, dives into the complexities of appetite regulation and metabolism. He discusses how liposuction affects leptin levels and hunger, along with long-term impacts of crash diets on appetite. Fascinatingly, he explores the concept of the 'brain microbiome' and its potential role in obesity. Guyenet also critiques weight management strategies, suggesting that drugs and bariatric surgery may be essential in today's environment, while emphasizing the need for a sustainable approach to health.

Discover how genetics can affect caffeine metabolism and personal tolerance levels. Explore the heated debate around sodium intake guidelines and their impact on heart health. Dive into concerns about low BMI and the myths surrounding vegan diets. Unravel the complexities of familial hypercholesterolemia and lipid management. Plus, learn about the interplay of menopause, resistance training, and the significance of healthy behaviors over body weight.

Dr. Ian Dunican, an expert in sleep science, dives into the crucial role of sleep in combat sports. He explores how poor sleep impacts cognitive function, reaction time, and recovery, stressing the need for better sleep strategies among athletes. Dunican discusses challenges like irregular event timings and jet lag, providing practical tips for optimizing sleep, such as adjusting schedules and utilizing technology wisely. The importance of sleep education for coaches is highlighted, ensuring athletes can perform at their best.

Meta-analyses are often seen as the ultimate evidence in nutrition science, but how reliable are they? The discussion dives into key principles that determine a meta-analysis's credibility, using concrete examples like dairy consumption and carbohydrate intake. Listeners learn to navigate the complexities of interpreting research findings, address challenges in studies on intermittent fasting, and understand the significance of pre-registration for reducing bias. This critical lens on nutrition research empowers informed decision-making.

In this engaging discussion, Dr. Matthew Nagra, a naturopathic doctor specializing in nutrition, tackles the hot topic of plant-based meat alternatives and their health impacts. He examines their nutritional profiles, revealing how they can be both beneficial and potentially misleading due to high processing and sodium levels. The conversation explores the cardiovascular benefits of these alternatives compared to traditional meat, and emphasizes the need for consumer guidance amidst the variability in their quality. Practical tips for healthier eating are also shared.

The fascinating concept of chrononutrition reveals how the timing of meals influences weight management. Evidence suggests eating more in the morning may boost weight loss, independent of calorie intake. The thermic effect of feeding plays a crucial role, with key studies demonstrating variations in energy expenditure based on when we eat. Dr. Flanagan delves into these mechanisms, exploring the energetic hypothesis and how adjusting meal times may transform our dietary planning and understanding of obesity.

Prof. JoAnn Manson, a prominent researcher in chronic disease and supplements, shares her insights on omega-3 fatty acids and their complex effects on health. She unpacks the VITAL trial's findings, emphasizing how different study designs influence results. The discussion explores varying outcomes of omega-3 trials and their implications for cardiovascular health and cancer prevention. Listeners learn about the importance of tailored supplement recommendations and maintaining a healthy lifestyle, including dietary choices.