Dr. Duane Mellor, a registered dietitian and academic researcher specializing in clinical dietetics and diabetes, dives into the complexities surrounding ultra-processed foods (UPFs) and their implications for public health. He emphasizes the need for nuanced discussions rather than overly simplistic classifications. The conversation addresses the challenges of food poverty stigma, explores historical contexts of food processing, and advocates for practical solutions. Mellor also highlights the importance of mindfulness in food choices to promote better health outcomes.

In this engaging discussion, Prof. Jane Ogden, a renowned health psychologist from the University of Surrey with over 30 years of expertise in eating behavior, unpacks the complexities of dietary choices. She explores how cultural influences and personal beliefs shape our eating habits, revealing that intuitive eating can be distorted by external factors. The conversation introduces 'pinned eating' as a method of structuring meals and emphasizes the importance of managing the psychological aspects of eating for better health outcomes.

Dan Pardi, founder of HumanOS and sleep research enthusiast, and Greg Potter, a circadian rhythms expert, delve into the critical nature of quality sleep. They discuss how poor sleep can disrupt metabolism, alter hunger signals, and impact cognitive performance. The duo explores the significance of sleep timing, intensity, and architecture, as well as the influence of blue light and stress on sleep quality. They emphasize the essential role of restorative sleep for overall health and performance, making strong revelations for those seeking better rest.

Dr. Anissa Armet, a registered dietitian and postdoctoral researcher at the University of Alberta, dives into how industrialization has impacted our gut microbiome. She discusses her groundbreaking research on restoring microbial diversity through a 'Restore Diet,' focusing on the reintroduction of the microbe L. reuteri. Challenges in microbiome research, the significance of dietary fiber, and the connections between gut health and inflammation are thoroughly explored. Listeners will gain insights into dietary interventions that could enhance overall well-being.

In this engaging discussion, Professor Christopher Gardner, a leading nutrition scientist at Stanford, reveals insights from his work on the Dietary Guidelines Advisory Committee. He shares the rigorous process of evaluating scientific research and the critical role health equity plays in nutrition policy. Gardner delves into the ongoing debates around saturated fats and ultra-processed foods, advocating for plant-based proteins. His perspectives illuminate the complexities of creating dietary recommendations that serve diverse populations effectively.

Alan Flanagan, co-developer of the Applied Nutrition Literacy course, dives deep into the complexities of nutrition science. He sheds light on the challenges of studying diet-disease relationships, emphasizing the importance of rigorous study designs. The conversation highlights how absolute and relative risks play crucial roles in interpreting health outcomes. Flanagan also discusses the nuances of saturated fat research and the significance of cumulative exposure in understanding long-term dietary patterns. Listeners gain valuable insights on critically assessing nutrition studies.

Marjorie Nolan Cohn is a registered dietitian and clinical director of Berry Street, specializing in women's health and fertility. She delves into the crucial role of nutrition in managing complex conditions like PCOS and endometriosis, emphasizing foundational habits like sleep and hydration. Marjorie busts myths around weight loss, advocating for a holistic approach to improve reproductive health. She also underscores the importance of individualized care and collaboration among healthcare providers to enhance outcomes for women facing significant menstrual challenges.

Dr. Marie-Pierre St-Onge, an Associate Professor at Columbia University, shares her groundbreaking research on diet and sleep interactions. She discusses how sleep regularity can influence health outcomes and reduce mortality risk. The podcast reveals the bidirectional relationship between sleep quality and dietary habits, emphasizing that restricted sleep can lead to poor food choices. Dr. St-Onge offers practical tips for optimizing sleep through diet, highlighting the benefits of a Mediterranean diet and the importance of meal timing for better health.

Alan Flanagan, an expert in nutrition science, debunks the myths surrounding multivitamin supplementation. He dives into the contentious debate: Are these supplements essential for health, or merely expensive placebos? Flanagan discusses the nuances of nutrient deficiencies, the role of multivitamins in specific populations like pregnant women, and the complexities of achieving dietary adequacy. He emphasizes the importance of context, urging listeners to consider individual dietary needs over blanket recommendations.

Laurin Conlin, an IFBB bikini pro and expert in flexible dieting and mental health, shares her insights into the pitfalls of short-term dieting versus sustainable lifestyle changes. She discusses the critical role of psychology in fitness coaching and how to foster healthier relationships with food. Laurin also addresses the challenges of disordered eating in the fitness community and how social media influences body image. Moreover, she emphasizes the need for personalized coaching approaches that empower client autonomy and facilitate lasting change.