Sigma Nutrition Radio

In this episode Danny and Alan discuss the health impacts of alcohol and take a look at the research to answer whether alcohol should be viewed as having a J-shaped curve of risk or zero alcohol being better than any amount. Segments: [03:40] Today's Topic in Focus [53:45] "I Have a Question!" [62:14 ]Random Recommendations Show notes available at sigmanutrition.com/episode373

Dr. Mike Israetel​ is the cofounder of Renaissance Periodization, where he produces content related to training and dieting for hypertrophy, strength and bodybuidling. Dr. Israetel is also currently a professor in the strength and hypertrophy masters program at Lehman College. Mike is himself a competitive bodybuilder and professional Brazilian Jiu Jitsu grappler. Show notes available at sigmanutrition.com/episode372

In this episode Danny and Alan discuss the debate over the impact of dietary cholesterol on LDL-C levels and heart disease risk. Are eggs & cholesterol-rich foods a problem? Let's dive into the research to find out! Today's Topic in Focus: [00:51] "I Have a Question!" [62:32] Quack Asylum [72:55] Random Recommendations [75:28] Show notes: https://sigmanutrition.com/episode371

Dr. Jake Mey is a registered dietitan and a human nutrition researcher. He is a Postdoctoral Research Fellow at the Pennington Biomedical Research Center. His work focuses on diet, muscle & metabolism. Dr. Mey has a PhD in human nutrition and kinesology. Show notes: sigmanutrition.com/episode370

Professor Jason Gill is a Professor of Cardiometabolic Health in the Institute of Cardiovascular and Medical Sciences at the University of Glasgow. He leads an active multi-disciplinary research group investigating the effects of exercise and diet on the prevention and management of vascular and metabolic diseases from the molecular to the whole-body level. He is a past Chair of the British Association of Sport and Exercise Sciences (BASES) Division of Physical Activity for Health and a member of the development groups for the Scottish Intercollegiate Guidelines Network (SIGN) guidelines for the prevention and treatment of obesity and for prevention of cardiovascular disease. In this episode we discuss: Strength and chronic disease risk Discrepancy between self-report and objective measurements of physical activity Regression dilution bias: If you measure something poorly you diminish the apparent association with the outcome The EuroFIT randomized controlled trial The amount of exercise needed to get to a point of low absolute risk of cardiometabolic disease is more for high-risk populations vs. low-risk populations Why if you have a higher genetic risk for obesity, then lifestyle matters more, not less Should there be differential guidelines for activity based on race/ethnicity? Interaction between degree of social deprivation, lifestyle and health outcomes Why reducing sitting time may not be a useful target LINK: sigmanutrition.com/episode369

Shannon Beer is a nutritionist, working with people via online coaching and mentoring, with the goal of helping people improve their health through facilitating lasting behaviour change. In collaboration with Dr. Gabrielle Fundaro, she has developed a coaching framework that applies motivational interviewing, cognitive behavioral coaching, and acceptance and commitment therapy-aligned processes in a client-centered alliance toward their own values-based goals. This 'Comprehensive Coaching' model facilitates long-term behavior change and flourishing health in clients. Show notes: sigmanutrition.com/episode368

Dr. Gabrielle Fundaro, a nutrition and health coach with a PhD in Human Nutrition and Exercise, discusses the fusion of mindful eating and behavior change. She highlights her comprehensive coaching model that integrates motivational interviewing and cognitive behavioral strategies to empower clients. The conversation delves into the importance of active listening, the distinction between intuitive and mindful eating, and the vital role of psychological frameworks in creating sustainable health changes. Fundaro also shares insights on the impact of gratitude and connection in coaching.

In this episode Danny and Alan answer some listener questions, covering a range of topics, including hunger cues, weight-neutral appraoches, body fat distribution, and breakfast and cognition, among others. The guys also discuss the most interesting thing they've learned this year and resources on critical thinking. Questions Answered: [08:40] What's the most interesting thing you've learnt this year? [16:30] Is the cliche "hacks to survive the holiday period" a damaging narrative? [18:32] Is the notion that weight loss attempts typically produce more harm than benefit, evidence-based? [21:28] What's your opinion on intuitive eating? Both the official book and the unofficial trend. [25:40] Based on your previous podcast discussing health policy, how does a health coach use this knowledge working with clients given that the deck may be stacked against certain clients? Does HAES become more important for clients who face more challenges like those you spoke about? [30:26] What are the things a person can read or learn outside nutrition to become a better thinker and person? [39:35] Is there a benefit to eating breakfast in the morning for mental/cognitive purposes? [45:51] Genetically, do different individuals respond differently to various hunger cues? i.e; some respond extremely well to the secretion of leptin, and other to the stretch receptors in the stomach? [50:15] Nightshift workers: to eat or not eat between midnight and 6am. What's best to snack on P, C, or F? [56:09] When it comes to the frontiers of nutrition science (nutrigenomics, diet-microbiome, etc.), which show most promise and which are overhyped? [62:12] What is actually worse when it comes to a fatty liver, fructose or saturated fat? [65:42] What makes collagen supplements any better/any different than simple AA supplements? Is it just marketing? [69:42] Is fish oil supplementation worth the hype? Or is it better to get your omega 3 fatty acids from natural sources like fish? [80:17] I've heard that peri/post-menopausal women's bodies are less efficient at using carbohydrates as fuel due to the hormonal changes. Is there any evidence to back up this claim? [83:21] Thoughts on post-menopause midriff fat gain due to fat cells secreting oestrogen? [85:26] Is there any evidence supporting strategies at target fat cells with a high ratio of alpha:beta receptors (i.e., "stubborn" fat)? [88:50] Do we eat to feed ourselves or are we just the vehicle to feed the many bacteria in/on us? [92:12] Is arteriosclerosis reversible? [94:02] In the paleo/keto community there is a lot of discussion about the pro-inflammatory nature of industrialised seed and vegetable oils. Does the science back avoiding these? [96:28] If marine omega 3 is so important, then how do we reconcile the fact that historically many cultures wouldn't have had much access to them? [99:34] Do statins adversely affect strength gains or hypertrophy? Find all mentioned resources linked at the show notes page: sigmanutrition.com/episode366

Dr. David Robert Grimes is a physicist, cancer researcher and a science journalist. In addition to his cancer research, he has also published peer-reviewed work on conspiracy theories, meta-research and health modelling. Dr. Grimes is the author of the fantastic book The Irrational Ape: Why We Fall for Disinformation, Conspiracy Theory and Propaganda. And given his keen interest in advancing the public understanding of science, he contributes to several media outlets discussing science, politics and society. He appears frequently on news media to discuss and debate topics as diverse as vaccination to climate-change, and gives talks across the world on the importance of evidence in society. He was joint winner of the 2014 Nature / Sense About Science Maddox Prize for standing up for Science. David is affiliated with Oxford University, Queen's University Belfast and Dublin City University. His cancer research has focused on the mathematical modelling and mechanistic understanding of hypoxia in cancer. Show notes available at sigmanutrition.com/episode365

Dr. Jake Linardon discusses innovative approaches for eating disorders, digital interventions to address therapist shortages, distinctions between eating disorders and disordered eating, the relationship between body dissatisfaction and disordered eating, psychological factors in weight loss maintenance, social media's impact on body image and eating disorders, and closing remarks encouraging sharing the episode.