Sigma Nutrition Radio

Alan Flanagan, a nutrition researcher and clinician, dives into the 2025 EAT-Lancet update, scrutinizing the balance between human health and environmental sustainability. He discusses the flexibility and practicality of the Planetary Health Diet, which emphasizes plant-based eating with specific nutrient targets. Alan highlights research linking adherence to this diet with reduced mortality and decreased diabetes risk. He advocates for pragmatic dietary changes while stressing the need for policy-driven guidance rather than strict personal limitations.

Dr. Kevin Hall, a researcher and former NIH scientist, dives into the complex world of ultra-processed foods and their impact on health. He explores the mechanisms behind why these foods lead to overeating, discussing factors like energy density and palatability. Hall proposes a classification system for ultra-processed foods and suggests innovative policy solutions to encourage healthier eating. He also highlights the importance of pilot studies to test interventions before broad implementation, making a case for pragmatic changes in our food environment.

Dive into the fascinating world of antioxidants and unravel the hype surrounding them. Discover the true role of these compounds and whether more equals better health. Explore how free radicals work and why not all reactive species are harmful. Learn about the body's built-in defense mechanisms against oxidation and the importance of balance. Finally, distinguish dietary antioxidants from other substances while clarifying common misconceptions. It's a nuanced look at the powers and limits of antioxidants in our diet.

Dr. Spencer Nadolsky, a board-certified obesity physician and host of the Docs Who Lift podcast, discusses the revolutionary role of GLP-1 receptor agonists in treating obesity. He delves into how these medications, like semaglutide and tirzepatide, lead to significant weight loss and frame obesity as a chronic disease. The conversation highlights managing common side effects like nausea, dietary adjustments for users, and the broader public health implications, including access and cost issues, all while dispelling safety myths surrounding the treatments.

Emily Callahan, a registered dietitian and public health expert, shares insights into the complexities of public nutrition policy. She discusses the significant barriers that hinder effective policy implementation and highlights the critical role of data in evaluating success. Emily introduces the concept of 'food as medicine' and shares examples of innovative programs like medically tailored meals. She emphasizes the importance of comprehensive strategies to address chronic diet-related diseases, underscoring that no single policy can solve these intricate challenges.

Prof. Lewis Gough, an Associate Professor in Nutrition and Physiology, dives into the fascinating world of sodium bicarbonate and its impact on sports performance. He discusses how this agent acts as a buffer against fatigue and the individual variances in response to it. Gough reveals innovative timing strategies for supplementation that enhance effectiveness, along with novel delivery methods to mitigate gastrointestinal issues. He highlights future research directions, including applications for recovery and endurance, making crucial insights accessible for athletes.

Alan Flanagan, a researcher in nutrition and chronobiology, delves into the fascinating world of chronotypes – our biological sleep-wake preferences. He explains how these are distinct from simple lifestyle choices and discusses various measurement methods, from lab tests to questionnaires. The conversation explores genetic and environmental influences on chronotypes and their significant health implications, particularly concerning meal timing and metabolic health. Alan also addresses the challenges for late chronotypes in a society structured around early schedules.

Professor Eric Rawson, a leading expert on nutrition and exercise science, dives into the fascinating world of creatine. He unpacks how creatine isn’t just for muscle gain but may also enhance brain health and cognitive function, especially in aging or neurodegenerative contexts. Discussing the biochemistry behind creatine, he tackles its benefits, evidence for cognitive improvements, and implications for those with brain injuries. Rawson provides a balanced view, cautioning against overhyped claims while highlighting creatine's potential in supporting brain vitality.

Exploring the mysteries of energy expenditure, the discussion reveals surprising insights into how our bodies regulate calorie burn. Research showcases that energy output isn't fixed; it adapts based on activity levels. Highlighted are the intriguing findings from hunter-gatherers, illustrating that high activity doesn’t always equate to higher energy expenditure. The podcast also delves into the limits of human calorie burn, examining extreme scenarios like ultra-endurance athletes, prompting us to rethink the simplistic 'calories in vs. calories out' model.

Dr. Samuel Dicken, a Research Fellow at UCL and lead author of the UPDATE trial, dives into fascinating insights from his groundbreaking research on ultra-processed versus minimally processed diets. He discusses how these diets affect cravings and appetite regulation, challenging the notion of what constitutes a healthy eating pattern. With potential policy implications addressed, Dr. Dicken emphasizes the urgent need for systemic changes to improve food accessibility, particularly for disadvantaged communities. Tune in for a thought-provoking exploration of our dietary choices!